What exercises can be done to effectively lose weight

What exercises can be done to effectively lose weight? Slimming into an S-shaped figure is what all girls want to have. Nowadays, there are many ways to lose weight, so What exercises can you do to effectively lose weight? Below is the relevant information I have compiled for your reference and use. What kind of exercises can effectively lose weight 1

1. Swimming to lose weight

Among various weight loss methods, the safest and most effective way to lose weight is exercise; and among various exercises, the most effective way to lose weight is exercise. The 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.

In addition, swimming allows the body to fully exercise. 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.

2. Jogging 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.

3. Variable speed running to lose weight

This fast and slow running method is simple and casual, and does not need to follow established rules. Moreover, combining fast running and jogging with two intensities of exercise can simultaneously consume sugar and fat.

This is because when the human body exercises, the energy consumed by the body mainly comes from sugar and fat. During short-term fast and large-volume exercise, sugar is mainly consumed; while during long-term moderate exercise, fat is mainly consumed.

4. Skipping rope to lose weight

Many women are familiar with skipping rope, but not everyone has learned to grasp the miraculous weight loss effect of skipping rope.

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.

5. Climbing stairs to lose weight

Nowadays, people’s living conditions have improved. They can 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.

6. 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. What kind of exercises can effectively lose weight 2

Precautions for exercise to lose weight

1. Strength training must be done

According to the survey, an hour of aerobic dancing The fat loss effect is not as good as half an hour of weight training, mainly because the metabolism rate of our muscles is relatively high. If you want your body to burn more calories, you need to increase the ratio of body fat to muscle. We should take two days a week to go to the gym to do relevant weight training, or we should develop the habit of lifting dumbbells every day. This can make our body stronger and promote better fat consumption.

2. Keep the exercise time for more than 30 minutes

From a health perspective, every exercise time of more than ten minutes can achieve the effect of promoting health. But if you want to lose weight, ten minutes of exercise is very little. Only ten minutes of exercise consumes very little calories. Therefore, when exercising, you should maintain it for at least 30 minutes, and at the same time, keep your heart rate above 55%. In this way, the glycogen in our muscles and liver can be consumed, allowing our fat to be consumed to a large extent.

3. Exercise should be simple and feasible

When you make up your mind to lose weight, you need to find an exercise method that suits you. This exercise method should be simple and effective. Because losing weight is a physical job, not a technical job, when choosing a weight loss exercise, it must be simple and easy to execute. If the weight loss exercise is too difficult, many people may not be able to persist. I recommend several simple weight loss exercises to everyone, such as high leg raising exercises, sit-ups, butterfly twist exercises, etc. We can refer to the exercise methods of fitness bloggers online.

4. Diversify exercise programs

No matter which weight loss exercise we choose, we will encounter a plateau after a certain period of time. Because if we engage in the same kind of exercise for a long time, our bodies will gradually adapt to this kind of exercise. After adapting, this kind of exercise will not bring excessive weight loss effects to our bodies. So when choosing sports, we have to choose a variety of sports for ourselves. On the basis of choosing exercise, strength training should be performed more than three times a week, which can increase the metabolic rate of our muscles and thus better help us achieve other weight loss results.