There are many ways to lose weight in life. Different weight loss methods have different effects. So do you know what are the most effective weight loss exercises? It is estimated that many people want to know very much. Below, I will give you a detailed introduction to the most effective way to lose weight through exercise. Let’s take a look at the most effective way to lose weight through exercise. Let’s take a look.

1. The most effective exercise to lose weight

1. Rope skipping to lose weight

When it comes to skipping rope, many women are familiar with it, but for the miraculous weight loss effect of skipping rope, Not everyone learns to take advantage of it.

In terms of amount of exercise, skipping rope for 10 minutes consumes the same amount of energy as jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short period of time.

In view of the unique health-care effects of rope skipping on women, fitness experts have designed a "rope skipping progressive plan" specifically for female bodybuilders. When you first learn, you only jump in place for 1 minute. After 3 days, you can jump for 3 minutes continuously. After 3 months, you can jump for 10 minutes continuously. After half a year, you can perform "series jumps" every day.

2. Swimming to lose weight

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

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

Human metabolism is very fast when swimming, and 1,100 kilojoules of heat can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water, so swimming is very ideal. Ways to lose weight. When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical.

3. Jogging method to lose weight

Simple and easy running is called the king of aerobic metabolism, and jogging during running is even called fitness running. Jogging movements are simple, the amount of exercise is easy to adjust, and the weight loss effect is even more significant.

During jogging, the waist, back and limbs are in constant motion. In addition to effective fitness, it can also burn fat, thereby reducing the storage of fat in the body and achieving a slimming effect. But it should be noted that you need to replenish water in time when jogging. It’s best to run 3-5,000 meters every day, just run normally without running on the balls of your feet. After running, you should stretch your muscles for about 15 minutes.

Jogging plays a positive role in maintaining good heart function in middle-aged and elderly people, preventing the elasticity of lung tissue from declining, preventing muscle atrophy, and preventing and treating coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, it can accelerate fat consumption to achieve rapid weight loss.

4. How to lose weight by doing housework

Small housework such as washing clothes, buying vegetables, cooking, and mopping the floor sounds simple, but in fact it is quite tiring to do, but it must not be done. No, but when doing these small movements, don't ignore their effect on the body muscles.

Doing housework is a good weight-loss exercise. Often rolling up your sleeves to do housework can burn more calories. Although doing housework is a very trivial task, small things add up and as long as you persevere, you can achieve a good weight loss effect.

5. Dancing to Lose Weight

Dancing will not only make you more elegant, but also help you dance with a graceful figure. From the perspective of modern medicine, dancing, a rhythmic whole-body exercise, is beneficial to restoring and balancing the body's biological rhythms, helping myocardium to contract, promoting blood circulation, and delaying cell aging.

Dancing can exercise all parts of the body, and can effectively slim the waist, hips and thighs, and increase the body's flexibility and flexibility.

6. Climbing stairs to lose weight

Nowadays, people's living conditions have improved. They go out by car or go upstairs and take the elevator, and the amount of exercise is very limited.

If you can make more use of climbing stairs for exercise in your daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to weight loss.

Climbing the stairs for 30 minutes can consume 260 kcal, which is 10 times more than sitting quietly, 4 times more than walking, 2.5 times more than swimming, and equivalent to jogging 800-1500 meters.

2. Reasons for rebound in weight loss through exercise

1. Improper selection of exercise items

Obese people exercise just like normal people exercise under weight-bearing conditions. Therefore, when starting to exercise, you should pay attention to choosing a good sport first. Generally speaking, whole-body dynamic exercises (aerobic exercises) should be used to exercise the physical strength and endurance of the whole body, such as cycling, dancing, walking, jogging, climbing stairs, climbing, various ball games and gymnastics, skipping rope, and swimming. Among them, cycling and swimming do not put heavy loads on the knee and foot joints, so they are more suitable for obese people. To lose weight, you need to consume a lot of fat, and fat consumption requires a lot of oxygen and long enough exercise time. Therefore, to achieve the goal of losing weight, you must choose exercise that lasts a long time and can inhale a large amount of oxygen (called aerobic exercise). Therefore, the best exercise for losing weight is walking. This is the best way to burn off excess body fat. Friends who want to lose weight should often think of the advice that "walking is worse than riding in a car, and standing is worse than sitting."

2. Improper control of the amount of exercise

Whether weight loss exercise can achieve satisfactory results often depends on whether the amount of exercise is properly controlled. If the amount of exercise is too small and excess calories cannot be consumed, the weight loss effect will not be ideal. Excessive exercise, which exceeds the body's capacity, will cause excessive fatigue, cause adverse reactions, affect health, and make it difficult to persist. Generally, young and middle-aged people can exercise more and for a longer time, and the maximum heart rate during exercise can be controlled at about 140 beats/minute. For those who are weak or have mild chronic diseases, the amount of exercise should be limited to a heart rate of about 100-120 beats/min (during exercise). During exercise, it is appropriate to accelerate breathing and continue to exercise for a period of time after sweating slightly. If If you feel tired after exercise, but you are in a good mental state, have plenty of energy, sleep well, and have a good appetite, it means that the amount of exercise is appropriate. If you feel very tired after exercise, your limbs are sore and heavy, and you are still very tired the next morning, and you feel dizzy, weak all over, have poor appetite, and feel tired of exercise, it means that the amount of exercise is too much, and you need to adjust it in time.

3. It cannot be sustained

The purpose of exercise to lose weight is to increase metabolism and consume excess fat in the body. A large amount of energy is consumed during exercise, and the immediate weight loss effect is the strongest. After stopping exercise, the vigorous body metabolism will continue for a period of time, which is the so-called "after effect". This "after-effect" lasts very short, generally no more than one day. If you exercise for 3 days and then rest for 3 days, the "after-effect" may disappear, and you may develop an appetite and overeat, which will offset the original weight loss effect and cause all previous efforts to be wasted. At the same time, you should also know that it is difficult to achieve results within the first 45 days of weight loss exercise, and you will be particularly susceptible to fatigue if you increase the amount of exercise slightly. This is because obese people have more fast fibers in their muscles, and glucose instead of fat is quickly consumed during exercise. , so it is not easy to lose weight and feel tired. Strengthening physical exercise must be sustained. If the exercise is stopped midway, the size of fat cells will increase again, causing the weight to return to the pre-exercise level, or even rebound to be fatter than before.

4. The time of each exercise is not long enough

As the saying goes: "Slow work makes fine work." Physical exercise is a "fine work", and you need to persist in exercising for a long time every time and work hard to practice "slow work". Although some people participate in weight loss exercises every day, instead of fishing for three days and drying nets for two days, they are afraid of getting tired and the time for each exercise is very short. For example, if you exercise for more than ten minutes each time and then rest when you feel a little tired, you will not be able to achieve the effect of weight loss. Scientific research has confirmed that within 20 minutes of exercise, the human body only relies on glucose to supply energy and does not use fat. Only after 20 minutes of exercise does the body begin to use fat to provide energy and begin to consume fat.

Therefore, you should exercise for at least 30 minutes each time to lose weight, and it is best to exercise for about 60 minutes every day. If you have no time to exercise during the day at work, and you are rushing home to buy groceries and cook after get off work in the afternoon, you might as well develop a walk after meals. The habit of walking for about an hour every day will be of great benefit to weight loss.