Why 5:00 to 7:00 pm exercise is the best
Why 5:00 to 7:00 pm exercise is the best, life is a lot of people like to exercise, we own a long time nestled in the narrow space of the office, every day to the computer and telephone, almost never leave their seat, not to mention exercise, so the physical condition is not as good as before, the following look at why 5:00 to 7:00 pm exercise is the best!
Why is it best to exercise from 5:00 to 7:00?
Why is it best to exercise from 5:00 to 7:00 1
Because this is the time when the body's metabolic efficiency is at its highest, this is the time to do aerobic exercise to relieve stress, and promote the effect of fat burning, increase the capacity of oxygen delivery.
Moderate stretching
Stretching, although important to maintain and develop the flexibility of the practitioner, is an essential activity in our fitness activities.
However, if the stretching exercise is performed improperly, it will not only fail to improve the flexibility of the practitioner, but will even cause sports injuries.
When performing stretching exercises, you need to pay attention to the following points.
1. Before stretching, you must do the necessary preparatory activities.
2. When performing stretching exercises, it is necessary to pay attention to the way of stretching, duration, number of times, and intensity of reasonable grasp.
3. When performing stretching exercises, it is also necessary to follow the principle of gradual progress.
Why shouldn't I exercise right after a meal?
1, insulin secretion rises after a meal
can inhibit the decomposition of fat, the source of energy is limited. Due to less fat decomposition, weight loss exercise should not be carried out in this time period.
2, stimulate the gastrointestinal
exercise after eating a full meal, will bring mechanical stimulation to the gastrointestinal, the gastrointestinal solids left and right, up and down vibration, may trigger vomiting, stomach cramps and other symptoms.
3, the effect of weight loss exercise
The human body after eating the body of the parasympathetic nerves are easy to be inhibited, at this time the body if you want to exercise, the effect of exercise will be discounted.
4, blood flow distribution disorders
After eating a full meal, the digestive organs need a lot of blood digestion and absorption, when the whole body muscles in the movement, also need a lot of blood participation, so it will take the digestive organs of the blood volume, resulting in digestion and absorption dysfunction, the disorder not only affects the effect of sports and jeopardize the body.
What is the fastest and most effective way to lose weight?
What exercise is the most weight loss, generally depends on what exercise consumes more calories. Swimming for an hour burns 476 calories, the equivalent of two burgers, making it the best way to lose weight.
Swimming to lose weight can lose weight faster if you master some weight loss tips! Each swimming time should be more than 40 minutes, so that weight loss is more effective.
1, swimming full steam ahead
Keep the heart rate at about 80% of the maximum heart rate, in order to ensure that this standard, every time you swim for a period of time, to the table to count how many times the pulse jumped in 6 seconds, followed by a "0" is the one-minute heart rate.
2. Minimize breaks
Halve the breaks during the swim until a round trip or interval is reduced to 10 seconds.
3. Use kickboards
Water toys such as kickboards, hand paddles, flippers, and life preservers not only help to burn more calories, but they also work out the muscles in your limbs.
4, divided into time periods to practice
Like professional swimmers training, the swim is divided into four sections, section to section rest between 15-30 seconds. The specific choreography is to swim 1 back and forth, then 2 back and forth, followed by 2 back and forth, and finally 1 back and forth, and the end of each section to swim fast.
5, fast short-distance swimming
Many people swim slowly, so the calories consumed is far less than the fast short-distance swimming consumption, but fast swimming should not be throughout the whole, otherwise the physical consumption is too fast. You can have a slow swim followed by a fast swim, two slow swims followed by two fast swims, and so on.
Why is it best to exercise from 5 to 7 p.m.2
The best way to exercise and lose weight
Want to become thin you do not know how to lose weight? Now, a variety of weight loss methods, however, not all weight loss methods are effective, some weight loss methods are even harmful to the body, so the weight loss must adhere to the healthy weight loss methods, so as not to let weight loss lost your health Oh!
Walking, on a flat surface, at a speed of less than 2 kilometers per hour.
Obesity is the result of the lack of exercise, many people put obesity purely attributable to sweets or some kind of food is one-sided, the food itself does not matter whether it is good or bad, the key is to consume the excess energy through the movement in time to achieve a balance between eating and moving.
Whether you are overweight, obese, or within the normal weight range, you need to exercise to stay healthy, not just overweight people need to exercise. A brisk 30-minute walk every day is the best way to stay healthy.
Cautions
When walking, you should slightly tighten your stomach. The action of closing the abdomen and lifting up the chest is naturally linked together, and only when the body's center of gravity leans slightly forward so that it falls right in front of the spine can a sense of forward movement be created psychologically.
When walking, you should hold your head up and never hitch your head forward or lean back. The upper body should remain relatively stable and not sway from side to side.
The swing of the hand should also be appropriate with the speed, if the head tilted forward or backward, the body swings too much, the hand swing is too large, etc., may cause the "center of gravity displacement", walking posture into the swaying, very unstable.
The gait should be light Walking light, one is the knot people agile, the second is to give people a sense of ease. From an aesthetic point of view, the forefoot touches the ground first, which can reduce the swing and bumps of the whole body and give people a sense of lightness.
Aerobics at home, low to medium intensity
Precautions
Exercise two hours after eating.
Aerobics should not be performed until two hours after eating.
Because the stomach is full of food after eating, immediate exercise will affect digestion, easy to abdominal pain, nausea and other symptoms.
And you should eat some easy-to-digest food before exercise, and you should rest for 30 minutes after exercise before eating.
Fasting exercise is not desirable
If you exercise on an empty stomach for a long period of time, it will lead to a drastic decrease in body weight, damage to the function of the organs, and produce diseases, which will affect your health.
The choice of clothing during exercise
It is best to choose elastic, cotton, soft, comfortable clothing. After each exercise, wash your clothes in time to keep them dry.
Shoes should not only be the right size, but also padded and have a certain degree of elasticity and flexibility. Never wear high heels and thick-soled shoes.
Aerobic Dance, High Intensity
Aerobic dance according to the different characteristics of the action, the music is divided into: AEROBIC DANCE, HIp-HOp, FUNK, SALSA, and many other styles of aerobic dance.
And aerobic dance in China and the emergence of fan dance and many other styles.
Aerobic dance does not necessarily have to go to the dance studio, you can also dance at home, with the age of the choreography, there is a greater degree of freedom.
Precautions
Wear suitable clothing and shoes for exercise, preparatory activities, relaxation, stretching to be sufficient, with a good 'coach' and so on.
Choose a program that suits you, don't rush, and pay attention to your basic physical fitness.
A cup of tea after a meal
Tea drinkers, the only taste of God", a person tasting tea, can enter the wonderful state of mind.
Two people to drink "fun", people get together to taste "get the idea", the psychological effects of tea become a panacea to maintain people's physical and mental health. After the meal a cup of the ancient formula Qiao Ke. Tea, eliminate grease, decomposition of fat, health.
Whenever the importance of muscle is mentioned, many people are skeptical. That's because people worry that muscles will make them look too firm.
In fact, this is because many women have a misconception about muscle. When they think of "muscle", they think "muscle = the firm, plump muscles you get from bodybuilding".
Please don't worry about it, women don't go through special training, and generally won't become that way.
Weight loss queen Zheng Doyan in talking about her weight loss experience, said: "I myself is a good example, from the age of 33 to the present, more than 10 years I have been uninterrupted to strengthen the exercise, but the body does not present a piece of a piece of the appearance from the appearance of the look will not feel solid.
Then, through what kind of training can have the right amount of muscle? Zheng Doyan gives you the recommendation is to exercise the muscle capacity of weight training, that is, anaerobic exercise.
As the name suggests, weight training is the use of "weight" to exercise the muscles, you can use dumbbells or filled with water to do mineral water bottles, convenient and effective oh! Of course, there are many types of weight training.
The exercise we are advocating here is not about having blocky muscles, but about having a perfect body that looks soft but has good lines. Wouldn't it be more understandable for everyone to say that what is trained is not exposed muscle, but invisible muscle?
When it comes to weight loss exercise, many people first think of walking or aerobic exercise. Aerobic exercise does have a very good effect on fat burning. Zheng Doyan said, "You have to ask 'aerobic exercise is the best way to lose weight', I will clearly tell you not so."
Because pure aerobic exercise will reduce muscle mass while burning fat. That's why weight loss exercises should start with anaerobic exercise first.
For example, doing 20 minutes of aerobic exercise is the equivalent of turning on the engine of a car at a standstill and then turning it off 20 minutes later.
Anaerobic exercise not only burns a lot of fat during exercise, but also continues to burn at the end of the exercise for more than 48 hours, during which the muscles damaged during exercise are constantly being repaired and energy continues to be consumed. It's the equivalent of having the engine of a car running for 48 hours straight.
Simple exercise every day to stay away from obesity
1, 12 minutes of freestyle swimming, you can consume 836KJ of calories
The exercise of consuming 836KJ every day, 3 times a week, you can stay away from the trouble of obesity. The short and calorie-burning swimming exercise is the best option to save time.
Also swimming, freestyle is more exercise, it only takes 12 minutes to burn a lot of calories, try it quickly!
2, 10,000 steps a day walking can keep the body type does not rebound
to feel a little bit sweaty speed, walking 10,000 steps a day, you can consume 836KJ. 1 month can lose 1kg.
converted into time, equivalent to walking 2 hours a day, you can use a slightly faster than normal speed Walk a distance of 4 kilometers. It's more effective if you're walking on a gradient, such as steps.
3, stretching exercise, a stick to seven seconds of the best
Do stretching exercise, you should choose the amount of exercise suitable for their own, in general, a round of stick to seven seconds or so of the best results.
Losing weight through stretching can be counterproductive if you give up halfway through, so be sure to stick with it!
4, jogging more than 20 minutes can be effective
Aerobic exercise can fully burn body fat, and constantly deliver oxygen to all parts of the body, is an outstanding effect of weight loss.
Jogging belongs to the aerobic exercise, after 20 minutes, the body fat began to burn, to achieve the effect of weight loss. Swimming, walking, etc. also belong to aerobic exercise, can be selected according to different conditions.
5, in 37 degrees Celsius in the hot water for 20 minutes half-body bath
In 37 degrees Celsius in the water soaked half-body can activate the body cells, speed up the metabolism. A relaxing bath in water promotes perspiration and makes you look gorgeous from the inside out.
A 20-minute soak in the tub is great for weight loss. If you don't like to exercise, use a simple and easy half bath to accomplish your weight loss task!
6, 5 seconds to press the ear points 5 times, can control appetite
The ear points to control appetite, known as the hunger point. Daily press about 5, can effectively reduce the appetite. 5 seconds to press 5, the best 30 minutes before meals, the effect is better. But the effect of weight reduction varies from person to person.
7, 30 minutes of foot massage, can effectively reduce appetite
Acupressure, massage therapist said, acupressure is very effective for appetite control.
8, by the bus, 1 hour of standing on tiptoes, can exercise the leg muscles by the bus
Just a single ride time standing than sitting to consume about 84kJ, round-trip *** consume about 167kJ. lifting the tiptoes to stand, you can make the ankle slim and healthy, it is worth recommending!
9, in the club dance 1 hour
so that all parts of the body are active bala bala dance, just do this one exercise can lose weight. After dancing every day, you feel that your whole body has become slimmer. If you want to be slimmer, all you have to do is to dance seriously!
An hour of dancing in the club can consume 836kJ, which is the highest amount consumed in a day. Insist on 20 minutes or more to see results. The effect of exercise in entertainment, once a day, is very beneficial to the body.
10, eat each mouth chewing 20
More chewing, can effectively lose face fat. Chewing at least 20 times can effectively lose face fat, so people who have the habit of eating while swallowing should improve as soon as possible.
What are the benefits of exercise to lose weight
Exercise to lose weight is known as one of the most effective and safest ways to lose weight, and it has always been favored by many women who love beauty. Exercise can not only exercise the body, so that it consumes excess body fat, promote metabolism, to achieve the purpose of exercise to lose weight, to help you maintain a slender body, but also let you feel happy.
What are the types of exercise to lose weight?
Exercise to lose weight is mainly divided into three categories: endurance sports, strength sports and ball sports.
1, endurance sports
Suitable for obese people to exercise endurance sports programs are walking on flat ground, walking uphill, jogging, cycling, swimming and so on.
2, strength exercise
Strength exercise is mainly to strengthen the muscle strength training, is to consume the fat of the effective exercise, suitable for the physical fitness of the obese people to adopt the exercise method.
3, ball games
The physical fitness of the obese can participate in less intense ball games, the physical weak can only take the form of non-competitive ball games.
What are the benefits of exercise for weight loss?
1, promote metabolism
Exercise can restore the regulation of metabolism, stimulate the function of the body, consume the excess fat, and then promote the metabolism of fat.
2, to prevent the formation of fat
Muscle exercise, so that the muscle to the blood within the free fatty acids and glucose utilization rate increases, so that the fat cells shrink thin; on the other hand, the excess sugar is consumed and can not be converted into fat, reducing the formation of fat.
3, improve the cardiovascular system
Exercise helps to improve myocardial metabolism, improve myocardial work capacity, cardiac contractility is strengthened, improve the cardiovascular system of the obese adaptive capacity of the physical load, reduce the cardiac load, so as to improve the cardiovascular system function.
4, improve lung respiratory function
Exercise increases the strength of the respiratory muscles, increases the range of thoracic activity and lung capacity, improves lung ventilation and ventilation function, gas exchange accelerated, is conducive to more oxidative burning off excess fat.
5, promote gastrointestinal peristalsis
Exercise improves the regulation of abdominal visceral activity, increasing gastrointestinal peristalsis and its blood circulation, so that abdominal distension and intestinal drums, constipation, varicose veins of the lower extremities, hemorrhoids, drowsiness, and other complications to reduce.
6, increase brain vitality
Exercise adjusts the state of cerebral cortex activity, so that the spirit of fullness, increased confidence in overcoming obesity.
The best time to exercise to lose weight
Mild exercise is most reasonable one hour after meals, moderate exercise should be arranged two hours after meals, high-intensity exercise can be carried out three hours after the main meal.
Fashionable exercise to lose weight
Aerobic exercise
Aerobic exercise in the form of exercise and a lot of projects, such as walking, jogging, bicycling, skipping, jumping rope, jumping fitness dance, ice skating, swimming, playing golf, playing the
Related research shows that the key to aerobic exercise is to ensure a certain amount of exercise and persistence. Adults who choose to participate in the above exercise programs to exercise, basically can achieve the effect of moderate aerobic metabolic exercise.
The obese elderly can choose their own favorite and easy to adhere to do the exercise program, the amount of exercise should be suitable for their own conditions, the exercise frequency is generally 3-5 times a week, each exercise 20-60 minutes can be.
The intensity of the exercise should reach the limit of the effective heart rate, the heart rate of the initial exercise to 110 times / min appropriate, after 1-3 weeks, can gradually rise to 140 times / min. This per-pulse output is close to and reaches the optimal state, the effect is more obvious.
Belly Dance
If you're not confident enough, or if you're looking for a different kind of exercise class, belly dance may be for you.
Unlike what most people think, belly dancing is more than just twisting your stomach, it involves a lot of backward flips and full-body stretches, and its fitness effects are similar to practicing the stationary movements of yoga.
Cycling
Cycling is one of the most enjoyable and comfortable sports. Not only does it help you get great legs, but, if you're used to biking to work, it also frees you from traffic jams and gives you the freedom to go to work with ease! What are you hesitating for? Get on your bike and get fit!
Dancing
Even if you didn't start ballet in kindergarten, taking a dance class can be a fun way to get some exercise! Latin, jazz, breakdancing, pole dancing, or hip hop, whatever you like and are interested in, you can learn! Dancing can be a great way to get rid of excess fat through a lot of exercise!
As long as you stick to it, you will be able to realize the body you want to shape!
Exercise Videos
The great thing about exercise videos is that you don't have to leave the house to realize your fitness and weight-loss dreams, which is especially good for the geeks out there. You don't have to make excuses about not having a public ****ing locker room to change into or not being used to a multi-person gym, you can just follow the exercise videos at home and get fit and lose weight as much as you want without distractions!
Fitness ball
If you are looking for a full range of fitness of the body, then the fitness ball is the best choice. The highest level of fitball is to relax your whole body and mind to the soft music and become one with the fitball in the most stretching posture. It's a great way to lose weight in one easy motion, and it works wonders!
Fitness
This is not new to all of us, and perhaps many of the mm have entered the gym, have tried. It is a pity that the usual work is too busy, can not find the time to go to a long time to insist.
However, fitness is still very trendy. Fitness trainers will be based on the individual different situations to develop a corresponding weight loss method, especially personalized and targeted!
Twisting the hula hoop
Hula hoop, also known as the fitness circle, is a sports program for young and old. Regular participation in the hula hoop exercise can maintain a good body, so that the body's waist and abdomen, buttocks and legs muscles are not stiff, not degradation.
And, twisting the hula hoop can also help intestinal peristalsis, help digestion and defecation, better assist slimming and help remove the body's garbage, to achieve the effect of beauty! The first thing you need to do is to get your hands dirty and get out of the way!
Single-row skating
Single-row skating is a sport that used to be quite trendy, and those rows of wheels bring back memories of childhood, but in London, single-row skating is really quite trendy, especially amongst adults.
If you live in a big city, you can often take part in rollerblading events and glide down wide avenues where you wouldn't normally be allowed to!
Rope skipping
Rope skipping, which burns four hundred calories per half hour, is a very effective aerobic exercise, as well as a bodybuilding exercise.
It is quite helpful for various organs such as the cardiorespiratory system, coordination, posture, and weight loss.
Aerobic Combat
Aerobic Combat, please do not associate it with "savagery" and "violence". kickboxing was first introduced by the New Zealand wrestlers and professional gymnasts. professional gymnasts.
The specific form is a mix of boxing, karate, kickboxing, kung fu, and even some dance moves, with powerful music, is a unique type of fitness exercise.