Among all kinds of weight loss methods, exercise is the safest and most effective way to lose weight; Among all kinds of sports, swimming is the most ideal exercise to lose weight.

Swimming is an aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed in air at the same temperature for 2 hours. So it has a better slimming effect.

When swimming, people's metabolism is very fast. You can consume 11 kilojoules of calories in 3 minutes, and this metabolic rate can be maintained for a while after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

Second, jogging to lose weight

Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the effect of slimming is even more remarkable.

In jogging, the waist, back and limbs are constantly moving, which can not only effectively keep fit, but also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5 meters every day, just run normally, and don't run with your forefoot. After running, you should stretch your muscles for about 15 minutes.

Jogging plays an active role in maintaining good heart function of middle-aged and elderly people, preventing the elastic decline of lung tissue, preventing muscle atrophy, and preventing coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of fast weight loss.

Third, skipping rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone learns to grasp the magical weight loss effect of skipping rope.

In terms of exercise, skipping rope for 1 minutes is equivalent to jogging for 3 minutes or doing aerobics for 2 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

In view of the unique health care function of skipping rope for women, fitness experts specially designed a "step-by-step skipping plan" for female bodybuilders. For beginners, you can jump in the same place for 1 minute, then jump for 3 minutes after 3 days, jump for 1 minutes after 3 months, and perform "series jump" every day after half a year.

Fourth, climb stairs to lose weight

Nowadays, people's living conditions are better. When they go out by car and go upstairs by elevator, their exercise is very limited. If we can make more use of climbing stairs to exercise in daily life, it can not only prevent the occurrence of coronary heart disease, but also be especially beneficial to lose weight.

climbing stairs for 3 minutes can consume 26 kilocalories, which is 1 times more than sitting still, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging for 8-15m.

5. Yoga slimming method

Yoga can not only keep fit, but also has a good slimming effect. Yoga diet is different from aerobic exercise. It improves metabolism and accelerates blood circulation of the whole body on the premise of respecting self-cultivation, thus changing the proportion of fat and muscle in the human body, reducing the volume of fat cells and burning excess fat.

Besides, we should also pay attention to some problems in exercise, such as warming up, hydrating and eating, so as to get twice the result with half the effort.

Warm-up process can't be ignored

Before exercising, warm-up process can't be ignored, and it must be done fully. Warm-up before exercise can mobilize the enthusiasm of the body to the maximum extent, and at the same time mobilize the fat accumulated in the body, so that it can be fully burned during the subsequent exercise. Before any exercise, warm-up preparations should be made, including yoga and pilates, which we think are more soothing fitness programs.