Fitness experts have heard the saying: "Aerobic fat loss, anaerobic muscle gain". When doing aerobic exercise, the fat burning efficiency is higher when the heart rate is around the optimal fat burning heart rate. When people feel a little tired during exercise and gasp slightly, but they can still talk and chat, the heart rate level is probably at the optimal fat burning heart rate. The following are some suitable fat-reducing exercises.
1. Climbing stairs is a daily exercise to reduce fat. When climbing stairs, the muscles of buttocks and the back of thighs can be effectively stretched. When you start climbing stairs, the speed should not be too fast. You can speed up according to your physical condition after adapting to the slow speed.
2. Walking fast is also a convenient daily exercise. On the basis of normal walking, pay attention to increasing the stride length of walking, landing the heel first, and keeping the heart rate around the optimal fat burning heart rate. Sticking to it can also achieve good fat reduction effect.
3. Jogging jogging can not only burn fat, but also exercise people's cardiopulmonary function and relieve stress. Compared with climbing stairs and brisk walking, you need simple warm-up exercises to move your ankles and knees. You can speed up properly when your body can bear it, and lose weight quickly by jogging and sweating!
Step 4 swim
Swimming can exercise almost all muscles of the whole body and improve heart and lung function. In the water environment, the resistance is large, the amount of human exercise increases, and the thermal conductivity of water is greater than that of air, that is, at the same temperature, the human body can dissipate heat faster in water and can effectively consume energy.
Therefore, when you choose fat-reducing exercise, you should choose your own suitable exercise. No one is an all-around player. Moreover, sports are also limited by the venue or the weather. But the most important thing in the fat-reducing campaign is persistence. If you don't persist, it's all empty talk.