Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight, and the key lies in mastering the amount of exercise and the way of exercise.
first, avoid strenuous exercise
strenuous exercise is ineffective and useless for losing weight. For example, running on a treadmill, lifting barbells, playing football and jumping around all the time, the exercise time is short and the amount of exercise is large, and the consumption of the human body increases sharply. Sugar and water account for a large proportion of this consumption, which is easy to cause hunger and thirst, and will involuntarily increase the amount of food. This kind of exercise is not easy to persist. When the heart rate exceeds 16 beats/minute, the fatigue often makes people give up exercise, and the result of stopping and playing is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally practice your whole body muscles extremely full and powerful, which is far from the traditional gentle and graceful femininity of oriental women.
Second, insist on aerobic exercise
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and non-interruption, is beneficial to reducing the number and volume of subcutaneous fat, and is suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirements are: 1. Have enough oxygen to participate, preferably outdoors; 2, must insist on 3~6 minutes; 3. The heart rate during exercise is less than 15 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
the best exercise time is 7-8 pm.
In addition, you can keep exercising at home, such as squatting exercises, skipping rope, and kicking back and forth with chairs instead of ribs.
in a word, the principle of losing weight by exercise is to keep doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
among all kinds of weight-loss exercises, swimming is the best exercise item worth recommending to everyone. People who often swim are in good shape; People who can't swim, bubble in the water and have a water fight, all have some effect on losing weight.
The reasons why swimming is good for losing weight are:
1. Swimming consumes a lot of energy. This is because the resistance of water when swimming is far greater than that of air when moving on land, so it is hard to walk in the water, and then swimming will definitely consume more heat. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than the air temperature, which is also conducive to heat dissipation and heat consumption. Therefore, swimming consumes much more energy than running and other land projects, so the weight loss effect is more obvious.
2. sports injuries of lower limbs and waist can be avoided. When carrying out weight-loss exercise on land, because obese people are heavy, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability and makes them easy to get tired, which greatly reduces their interest in weight-loss exercise and can damage the joints and bones of lower limbs. When swimming is carried out in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone damage.
3. You can enjoy the natural massage service: when swimming, the buoyancy, resistance and pressure of water are an excellent massage for the human body and can also play a role in beautifying the skin. In view of the above reasons, obese people can really take swimming as their main weight loss exercise. However, before swimming, you must make good preparations and pay attention to safety to prevent accidents. Skipping rope to lose weight
In recent years, some foreign fitness experts especially admire skipping rope. Because it has many advantages:
1. There are many kinds of skipping rope, which can be simple and complicated. You can do it at any time and learn it as soon as you learn it. It is especially suitable for fitness in the low temperature season, especially for women. In terms of the amount of exercise, skipping rope for 1 minutes is almost the same as jogging for 3 minutes or dancing for 2 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption.
2. Exercise various organs. Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and so on. For lactating and menopausal women, skipping also has a positive effect on relaxing emotions, which is also beneficial to women's mental health.
In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "step-by-step skipping plan" for female bodybuilders. Beginners can jump in the same place for 1 minute, then jump for 3 minutes in a row after 3 days, and jump for 1 minutes in a row after 3 months. After half a year, they can practice "series jumping" every day? If you jump for 3 minutes at a time, ***5 times? Until you jump for half an hour at a time. Jumping for half an hour at a time is equivalent to jogging for 9 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good fitness method, it is easy to get hurt if you are not careful, so you should pay attention to the following matters:
1. Skippers should wear soft and light high-heeled shoes to avoid ankle injuries.
2. The rope is soft and hard, and the thickness is moderate. Beginners should usually use hard ropes, but they can be changed to soft ropes after proficiency.
3. It is better to choose lawn, wooden floor and mud floor with moderate hardness, and never jump rope on hard concrete floor to avoid damaging joints and easily causing dizziness.
4. When skipping rope, you should relax your muscles and joints, and your toes and heels should coordinate hard to prevent sprain.
5. Fat people and middle-aged women should use their feet to take off and land at the same time. At the same time, don't jump too high to avoid joint injury due to too much load.
6. Before skipping rope, let your feet, legs, wrists and ankles do some preparatory activities, and after skipping rope, you can do some relaxation activities. "weird walking" fitness
in walking, jogging and walking are the most common exercise methods. In fact, walking in multiple postures is of great benefit to getting rid of diseases, prolonging life and keeping fit. Here are a few examples:
Walking on tiptoe: Walking on tiptoe with the heel lifted can enhance the tension of the flexors in the center of the foot and the back of the calf, which is beneficial to dredge the Sanyin Meridian.
Heel walking: Walk with your toes up and your heels up, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscles on the front side of the calf, which is beneficial to dredge the Sanyang Meridian.
Walking in the inner figure of eight: Most people walk in the outer figure of eight or in a straight line. If you change to walking in the inner figure of eight, you can eliminate fatigue.
Walking backwards: When walking backwards, the whole body is relaxed, the knee joint is not flexed, and the arms swing back and forth freely, which can stimulate the muscles that are not often active and promote blood circulation. In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain.
Walking on both sides: Squat down slowly, with both hands on the ground, with the back slightly parallel to the ground, climbing the pedals with your hands, and moving forward slowly. It can increase the blood supply to the head and reduce the burden on the heart, and has therapeutic effects on cervical spondylosis, lumbago and leg pain, varicose veins of lower limbs and other diseases. Fast exercise to lose weight
1 minutes of fast full-body exercise, although it can't make you lose weight immediately, it will make you feel tense, and the rapid flow of peptides in your body caused by exercise will make you feel good about yourself. This set of exercises consists of five movements, which are repeated repeatedly, so that you can exercise all over your body and feel happy. Do the whole set of movements four times in a row.
1. Stand with your feet spread equally, with your hands extended upward, and then bend down slowly until your palms are flat on the ground.
2. lunge with both hands on the ground and one leg extended backward, forming a lunge; Then hold your hips, make your torso straight, and do five lunges (do not change your legs-do the same with your other leg for five times).
3. After the push-up lunge, the front legs extend backward, change the push-up posture and do five push-ups.
4. After doing push-ups in hip and shoulder posture, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.
5. Lift your legs and put them down. Now push your hips to the ceiling, keep your arms straight, lift your heels from the ground, and then put them down. (You will feel the calf muscles shaking) Do this lifting and lowering action for 2 times in a row. Finally, hands and feet move together. Gently lift it into a standing posture, and immediately return to the initial posture in the first quarter, and start to redo this set of actions.