Healthy ways to lose weight:
1. jump rope a very suitable for weight loss aerobic exercise. And the cost of jumping rope is relatively low, the venue requirements are not very strict, in the home can also exercise. Rope skipping 30 minutes a day can consume 44 0 kcal calories, to lose 1 kilogram of fat to consume 7200 kcal calories to calculate, rope skipping less than 5 hours can lose 1 pound of fat. Therefore, want to lose weight MM can consider jumping rope, but be sure to stick to it Oh. After jumping rope, it is recommended that *** kneading calves, so that the tension of the calves to relax, to prevent the calves into muscle legs.
2. Swimming is best suited for summer. Both can resist the hot weather, but also can be thin, can be said to be a diet in entertainment. And swimming can be very consuming calories, every 20 minutes of butterfly swimming can consume 470 kilocalories. So don't just think about playing in the water when you go to the swimming pool in summer, take half an hour out and burn the fat. However, it is important to note that after swimming, people will be particularly tired and hungry, so after swimming, you have to do a good job of dietary control, in order to ensure that the calories consumed will not be replenished back.
3. Playing badminton can not only exercise the muscles of the whole body, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes a day can help you consume 160 kilocalories. Many girls like to play badminton. But be aware that if you haven't played badminton for a long time, your hands will be very sore and soft the next day after practicing once. Therefore, after playing badminton, you should do *** to your arms. Frequently practicing badminton can also improve the flexibility of the body.
4. Playing badminton is a kind of burning body fat movement. In addition to playing badminton, burning calories can also play volleyball. Playing volleyball requires the use of arm and leg strength, so you can choose to play volleyball if you want to slim your arms and legs. Playing volleyball for 30 minutes a day can consume 160 kilocalories.
5. Eat more black food, low-calorie food, hydrate, and eat less and more meals.
6. Apple Cider Vinegar Diet
Consuming apple cider vinegar can make the waist fat run away. Supermodels Cindy Crawford and Heidi Klum seem to know how to do this, as they take a big sip of apple cider vinegar before each meal, convinced that this will help to maintain a beautiful body. Researchers in Japan have found some evidence. Acetic acid helps inhibit fat accumulation. Don't rush downstairs to buy balsamic vinegar just yet, but it's important to note that the research is still limited to the lab, and that mice do lose weight, but people don't necessarily. But then again, after the mice enjoyed a high-fat meal, those who ate and drank vinegar did gain a little less fat than their counterparts who ate and drank plain water, a difference of up to 10 percent. Scholars feel that the acid in the vinegar -- acetic acid -- turned on certain genes in the mice, "energizing" the genes. The "energized" genes popped up a lot of proteases that specialize in burning fat, and these active enzymes helped inhibit the accumulation of fat. The subjects who consumed 15 milliliters of vinegar a day lost weight, and the vinegar-drinking mice had two other benefits: lower cholesterol levels and lower blood pressure than their unlucky water-drinking counterparts. Kondo from Japan's Handa Center Research Institute went a step further with human trials, and the results were also fascinating. The data showed that those who consumed 15 milliliters of vinegar per day lost weight, especially in the chest and upper abdomen.
What are the types of exercise for weight loss?
Commonly used weight loss exercise is generally divided into the following three categories: ① strength exercise: such as sit-ups, and bilateral straight leg up exercise, dumbbell exercise, etc. This kind of exercise is generally suitable for the younger, strong, no cardiovascular and cerebral vascular disease; lungs, liver, kidney function of the normal obese people.
② endurance sports: including walking sports, jogging, cycling, swimming and so on. Poor physical strength or accompanied by cardiovascular and cerebrovascular disease, diabetes or poor liver and kidney function is generally only suitable for general speed walking, not suitable for fast walking, and in the process of exercise, pay attention to the physical condition at any time, according to the ability to do.
③ broadcasting exercises, tai chi or ball games: can exercise the whole body muscles, both young and old. Ball games combine the characteristics of endurance, speed and power sports, exercise value is greater.
But older people are better not to participate in the more confrontational, longer soccer or basketball games.
What kind of exercise is best for weight loss
The most effective exercise for weight loss is aerobic exercise, especially exercise that consumes more energy! Aerobic exercise to lose weight: such as jogging, climbing, walking, ball games, swimming, etc., each exercise is best to continue to do, do not stop in the middle, and each exercise to consume calories must be up to 300 kilocalories, usually this amount of exercise will cause the heart to accelerate, or the degree of sweating, these are aerobic exercise to lose weight in the category.
Note:
Gradual progress this is the basic principle of all sports exercise. Exercise intensity should be from low intensity to moderate intensity gradual transition; duration should be gradually lengthened; the number of exercises from less to more. All of these should be in the personal adaptable range of slow increment, do not rush to success. Elderly and frail people or people with chronic diseases, it is more important to grasp the scale of exercise. It is best to see a doctor before the exercise, a comprehensive checkup, by the doctor according to the individual situation, a specific aerobic exercise prescription, and then according to the prescription for exercise.
Exercise time reference:
Jogging 30 ~ 50 minutes; cycling 1 hour ~ 75 minutes; walking 1 hour ~ 1 hour and a half; swimming 30 ~ 40 minutes; playing tennis 45 minutes ~ 1 hour; jumping rope 30 ~ 40 minutes.
What exercise to do to lose weight fastest
Exercise to lose weight is the most healthy == By walking hard, not only can you lose weight, but also can prevent and control many diseases, such as coronary heart disease, hyperlipidemia, and so on.
The trick to exercise lies in the word "hard", which requires a conscious effort to create the opportunity to walk every day. The only way to do this is to go to the nearest workplace and walk instead of drive; those who are physically able to do so will try to climb the stairs instead of taking the elevator.
It is recommended that you walk 2-3 kilometers to work every day, and 1 kilometer after work, which is just right for your health. Dance at home while enjoying music.
Half an hour after dinner every day, dance with music for 30-60 minutes, not only can bring a good mood, but also long-term persistence will bring a healthy body. In a pleasant mood, organized housework is also a good opportunity for physical exercise.
The content includes kitchen work, cleaning the living room, caring for flowers and plants, packing the collection of books and other items. Daily housework 1 hour (equivalent to light physical labor), can play a role in fitness.
After every 2 hours of work, consciously do 1-2 minutes of static muscle activity, such as sitting down to do a few times to make a fist and put a fist, the whole body muscles of a (inhalation) a relaxation (exhalation) and other activities to help the physical adjustment.
How to exercise to lose weight
Really lose weight do not have time as an excuse! Strictly implement my method can certainly lose weight! The first thing you need to do is to get rid of all the stuff you need to do to get rid of the stuff you need to do!
Recommended my method: breakfast must eat. The dinner dinner is reduced by half, do not eat fried fried grilled food, can not eat sweets, prohibit all snacks. 20 points after you can not eat anything (except plain water). In the morning, run for 1 hour, jump rope 300 times at noon, walk for 1 hour after dinner. Running can be done on a treadmill. It's not very hard, it's all jogging, walking, very easy aerobic exercise, eat something slightly before running, such as a bun. There is also the problem of attention is not greedy sleep, 7 hours is enough! (Also: don't eat all veggies! (I eat more veggies than meat, and recently checked my blood lipids and found that my cholesterol is below normal)! I wish you success! I wish you the best of luck!
What's the best way to lose weight?
How to exercise to lose weight There are a lot of people say that exercise to lose weight will be more and more fat, so the exercise is always skeptical of whether you can lose weight.
In fact, exercise is one of the most effective ways to lose weight, the key is to master the amount of exercise and exercise. First, avoid strenuous exercise strenuous exercise is ineffective and unhelpful for weight loss.
For example, the use of treadmill running, lifting barbells, playing soccer and all the jumping and jumping, exercise time is short, the amount of exercise, the human body's consumption surge, this consumption accounts for a large proportion of sugar and water, very easy to produce hunger and thirst, and will involuntarily increase the amount of food. This type of exercise is also not easy to adhere to, when the exercise heart rate of more than 160 times / min, resulting in fatigue often make people give up the movement, stop playing the result of course is to lose weight ineffective.
Even if you really bite the bullet and stick to the end of the general will be the whole body muscles are extremely full, powerful, and the traditional Oriental women's slender and soft far away. Second, adhere to aerobic exercise Chronic exercise is aerobic exercise, with low intensity, rhythmic, not easy to interrupt the characteristics of the reduction of the number of subcutaneous fat, reduce the size of subcutaneous fat, suitable for digestion and circulation.
For example, walking, cycling, jogging, swimming, playing tai chi and so on. Requirements are 1, there is enough oxygen involved, in the outdoor best; 2, must adhere to 30 ~ 60 minutes; 3, exercise heart rate less than 150 times / min.
Unsuitable time to do exercise: when hungry, before eating, before going to bed. The best time to exercise is 7-8 o'clock at dusk.
In addition, you can also insist on exercise at home, such as deep squatting exercises, jumping rope, using a chair instead of a ribbed wood before and after kicking the legs and so on. In short, the principle of exercise to lose weight is to adhere to aerobic exercise, no less than twice a week.
Short-term exercise will not have a significant effect, must be firm confidence, adhere to the exercise, straight to achieve the purpose of healthy weight loss. In all kinds of weight loss exercise, swimming is worth recommending to everyone the best exercise program.
People who often swim are fit; people who do not swim, bubble in the water, play water fights, a bit of a role in weight loss. Swimming is conducive to weight loss because: 1. Swimming consumes a lot of energy.
This is due to the swimming resistance of the water is much greater than the resistance of the air in the land movement, walking in the water are laborious, and then swimming, certainly consume more heat. At the same time, the thermal conductivity of water is 24 times greater than air, 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-based projects, so the weight loss effect is more obvious. 2. Can avoid lower limb and waist sports injury.
In the land weight loss exercise, because of the obese weight, so that the body (especially the lower limbs and waist) to withstand a lot of gravity load, so that the ability to reduce the movement, easy to fatigue, so that the interest in weight loss exercise greatly reduced, and can damage the joints and bones of the lower limbs. Swimming program in the water, a significant part of the weight of obese people by the buoyancy of the water to bear, lower limbs and waist will therefore be much easier, joints and bones by the risk of injury is greatly reduced.
3. can enjoy the natural *** service: swimming, water buoyancy, resistance and pressure on the human body is an excellent ***, the skin can also play a cosmetic role. In view of the above reasons, obese people can indeed swim as their main weight loss exercise.
But before swimming, must do a good job of preparation, at the same time must pay attention to safety, to prevent accidents. Jumping rope to lose weight Some foreign fitness sports experts in recent years extraordinarily respected jump rope movement.
Because it has a number of advantages: 1. Rope skipping patterns, can be simple and complex, can be done at any time, a learning will, especially suitable for the season in the lower temperatures as a fitness exercise, but also for women is particularly suitable.
From the amount of exercise, continue to jump rope 10 minutes, and jogging 30 minutes or dance 20 minutes difference, can be called less time-consuming, energy-consuming aerobic exercise. 2. Exercise a variety of organs.
Rope skipping enhances the function of the human cardiovascular, respiratory and nervous systems. Research has confirmed that jumping rope can prevent such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscular dystrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and other diseases.
For breastfeeding and menopausal women, rope skipping also has the positive effect of relaxation, and thus also conducive to women's mental health. In view of the unique health effects of rope skipping on women, the French fitness experts Mock specifically designed for women fitness people a "rope skipping progressive plan".
When you first learn, only in place to jump 1 minute, 3 days after the jump 3 minutes, 3 months after the jump on 10 minutes, half a year after the daily implementation of the "series of jumps"? If each jump for 3 minutes, ****5 times? Until a continuous jump on the half hour. A jump half an hour, the equivalent of jogging 90 minutes of exercise, has been the standard aerobic fitness exercise.
Although jumping rope is a good fitness method, but not careful is easy to get hurt, so pay attention to the following matters: 1. Rope jumpers should wear soft texture, light weight high-top shoes to avoid ankle injuries. 2. The rope is soft and hard, and the thickness is moderate.
Beginners usually prefer to use hard rope, skilled can be changed to soft rope. 3. Choose the soft and hard moderate lawn, wooden floor and dirt ground site is better, do not jump rope on the hard concrete, so as not to damage the joints, and easy to cause dizziness.
4. When jumping rope, you need to relax your muscles and joints, and your toes and heels need to be coordinated to prevent sprains. 5. Fat people and middle-aged women should use both feet at the same time.
At the same time, the upper leap is not too high, so as to avoid joint injuries due to overloading. 6. Before jumping rope, let the feet, legs, wrists, ankles to do some preparatory activities, after jumping rope can do some relaxation activities.
? "Odd walk" fitness in walking exercise, jogging and walking is the most common way of exercise. In fact, multi-position walking exercise, to get rid of disease and longevity, health and fitness is a great benefit, the following are introduced to a few examples: toe walking: lifting the heel of the foot to walk on the toes, can promote the heart of the foot and the calf back of the flexor muscle groups to enhance the tension, is conducive to the three yin meridians of dredging.
Heel walking: lift your toes and walk on your heels, and swing your arms back and forth rhythmically to regulate your balance. This strengthens the extensor muscle group on the front side of the calf, which is conducive to the dredging of the three yang meridians.
Inside eight walking: the average person walks more for the outside eight or straight line forward, such as changing to the inside eight walking, can eliminate fatigue. Walking backwards: the whole body relaxes when walking backwards, the knee joints do not bend, and the two arms swing back and forth freely, which can *** the muscles that are not always active, and promote blood circulation.
In addition, walking backwards can also prevent and control brain atrophy, for waist and leg pain has a significant therapeutic effect. Walking on both sides: squatting down slowly.
Running should be how to run to lose weight
Slow long-distance running is the best way to lose weight.
Running four or five days a week, 20 to 30 minutes each time can be, the best is to run every other day, or run two days rest day. Running every day is not good for people.
It is best not to stop, because your body has been in the consumption of calories, stop and then run, if the heat to run for a period of time before the beginning of a large number of consumption, so the same is to run for 20 minutes, all at once to run through than twice to run the effect of much better.
Don't be full before running, don't be fasting, drink half a cup of water and then go running. After running, do not stop all of a sudden, it is best to walk a hundred meters or so, and that is after running half an hour before you can eat (to prevent gastrointestinal discomfort), before you can take a bath (sweat is not out of the bath when you are older, you are prone to rheumatism, and it is not good for the heart).
And then a little attention to diet (strongly opposed to diet, eat less high-calorie food such as chocolate, ice cream, etc. can be.). The first thing you need to do is to get your hands on some of the most popular products and services in the world, and then you'll be able to get your hands on some of the most popular ones.
Expanded:
Notes on Jogging
Jogging is effective no matter when you start, and the intensity of the exercise should be gradual. At first, you can run less, or run every other day, after a period of exercise, and then gradually increase to run 3,000 to 4,000 meters per day, each week increment for the last week's running volume of 5% to 10%. When jogging, the movement should be natural and relaxed, breathing should be deep and long and rhythmic, do not hold your breath. The speed of running should not be too fast, do not run fast or sprint. To maintain an even speed, to subjectively do not feel uncomfortable, not breathing heavily, not red in the face, can run while talking in a relaxed atmosphere is appropriate. Objectively jogging heart rate per minute does not exceed 180 minus the age of the number of degrees. For example, 60-year-old people jogging heart rate to 180-60 = 120 times per minute, patients with chronic diseases running speed can be appropriately reduced, the distance can be shorter, to prevent the lack of endogenous oxygen.
Search Dog Encyclopedia: Jogging
How to exercise to lose weight?
For weight loss, some friends justified, no money, not so good conditions fitness, in fact, a big mistake Oh, we have listed these nine poor people's weight loss methods, come to see it
1. In situ running
Effectiveness points: tight thigh muscles
In the indoor or aisle pick a piece of about a square meter or so of open space, barefoot in situ adhere to run every day 15 minutes.
2. Up the stairs
Points: calves, thighs, buttocks
Up and down the stairs three to four times a week, each time for 30 minutes, you can consume about 400 calories, but also
Stronger calves, thighs, and femoral muscles.
The method of implementation: repeat the action of step 1 to step 4, 20 times for a group, the left and right foot each do 2 groups.
Step1- Place a small step on the right side of your body, step on the step with your right foot and step on the ground with your left foot;
Step2- Squat your body slightly downward, and do not go beyond your toes when you bend your knees.
Note: The effect of these two steps is to beautify the calves and reduce leg fat.
Step3- Put your weight on your right foot to support your body weight, raise your left leg to the outside, and stop at the highest point
Step4- Count to 5, step your left foot back to the ground, and do it for a certain number of times before switching feet to do it.
Description: These two steps can help eliminate the fat accumulated in the buttocks and tighten the buttock muscles, lose hip fat.
3. Walking
Effective point: legs, waist
In the hustle and bustle of the city between running, day after day, how many beautiful fitness program again and again on hold. Is it really impossible to have the time to shape their own beauty? NO! Look at these "walk" beauty slim figure and glowing spirit, tell you, as long as a little more persistence and excitement, inspiration and abandonment, everything OK! 2-3 hours after the meal and then walk again, the effect is better.
4. Yoga
Points of effect: the whole body
Ancient fitness method from India, 3 to 4 times a week, not only can strengthen the muscles, increase the toughness and flexibility, but also to maintain a slim physique.
5. Dance
Points of effect: the whole body
Dancing, 3 to 4 times a week, is also one of the ways to lose weight.
6. Rope skipping
Effective points: thighs, calves
As long as there is enough space, rope skipping can be done anywhere, anytime, can be integrated into the game of weight loss.
7. Morning Exercise
Points of effect: the whole body, breathing (morning exercise, please use the complete breathing method)
After waking up in the morning, do about 20 minutes of unarmed exercise, not only can be invigorated to meet the challenges of the day, but also to maintain youthful body.
8. Drink water
Effective point: the whole body
We often lament: alas, I really drink water will be fat! In fact, drinking water to gain weight is caused by swelling, as long as you reduce the intake of salt, edema will gradually retreat. On the contrary, if you know how to use water to lose weight, not far from the slim days! Among the many ways to lose weight, drinking the right kind of water is the easiest and least burdensome. The water you drink here is boiled water and mineral water, not high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water a day, one glass each after waking up, at breakfast, in the morning, before lunch, after lunch, before dinner, and after dinner, and drink it slowly.
9. Salt therapy
Effective point: the whole body
Wet the whole body with warm water, and then coarsely coated with salt all over the body, and then to ***, so that the skin is hot, to the appearance of red. Generally need *** 5-8 minutes, and then immersed in 38 ℃ warm water for 20 minutes.
What is the best weight loss
The most effective five aerobic exercise diet
Aerobic exercise is recognized as the best way to lose weight in a healthy way. Aerobic exercise does not only refer to a variety of aerobics, but also running, cycling, swimming, jumping rope and other endurance sports, aerobic exercise for everyone to improve cardiorespiratory fitness and fat loss have a very good effect, we should be based on their own interest in sports to choose the type of aerobic exercise, as well as to pay attention to aerobic weight loss of a few key points, to design for their own aerobic exercise prescription, because the body is only their own best understanding.
1. Relaxed aerobic exercise to lose weight
If you master the rhythm of strength and weakness in half an hour of aerobic exercise, then you can achieve twice the effect with half the effort, that is, in the interval of high-intensity exercise to add a gentle recovery time. The same is half an hour of aerobic exercise, this rhythm has a strong and weak exercise than a smooth rhythm of exercise to burn twice as many calories. Dr. Kathleen Jackson, chair of the Department of Kinesiology at California State University, points out that Dr. Jackson pointed out, "If you do high-intensity exercise continuously, you will soon be exhausted, but intermittent rest, recovery can help you maintain this high intensity level."
2. Cycle harder with one leg
When you're working out on a scooter, intermittently letting one leg pedal harder can intensify the intensity of the exercise. Start by pedaling with both legs together at a moderate intensity for 4 minutes, then pedal at a high intensity with your left leg. 30 seconds later, switch to your right leg as the main power leg for another 30 seconds. Then, pedal with both legs together for 4 minutes at a moderate speed as an adjustment and recovery. In this way, pedal hard on one leg for 1 minute every 4 minutes for a ****ty 30 minute workout. Chelsea, New York? Michael Pearce, fitness education manager at Pearce Exercise Center, says this one-legged workout is a good idea. Yusuf says such one-legged stomps can help you burn up to 20% more calories.
Calories burned exercising on a scooter for 30 minutes: 950 joules
Calories burned exercising after interspersing single-legged exertion intervals for 30 minutes: 1,138 joules
3. Weight Walking
Fitness instructor Kathy Stevens of the Folds Center in California says that walking with weights can help you burn up to 20% more calories than exercising on a scooter. Stevens says that putting on a weighted vest while walking can help you burn up to 10% more calories. The weighted vest can carry up to about 36 kilograms of weight, which comes in chunks that fit directly into the vest's pockets. Stevens says that weighted vests are more effective than strapping sandbags to your legs or lifting dumbbells in your hands, and benefit gym-goers by controlling their body posture. To be safe, don't carry more than 20 percent of your body weight in weights. If you don't like this method of weight bearing, you can also try holding two long bars in your hands. Although they weigh only 0.5 kilograms, they can help you burn 20 to 25% more calories without any side effects.
The calories burned by walking for 30 minutes: 883 joules
The calories burned by wearing a weighted vest for 30 minutes: 971 joules
The calories burned by walking for 30 minutes with a long pole: 1,059 joules
4.
Swimming
Swimming is a very good method of losing weight, and it is also a very good whole-body exercise and very effective in improving the cardiorespiratory fitness. The function is very effective, but many people are not very good at swimming, then you can use the pool in the fast walking to replace, which is very good at improving the heart rate effect. However, friends who will swim, please note that swimming to lose weight, not swimming competitions, do not pursue the speed, to achieve the heart rate requirements on it, but also must pay attention to enough oxygen intake.
5. Running (walking)
Outdoor running will be limited by the environment, the choice of treadmill is also quite good, let go of the treadmill handrail can increase the oxygen utilization rate of 8% and 5% heart rate, of course, first of all to ensure the balance of the premise of letting go of the handrail, the choice of a certain gradient of treadmill can improve the effect of weight loss. In the treadmill using the interval method of exercise, that is, you can use high speed exercise for a while, turn to a lower speed cycle practice.
Choose one or several aerobic exercise that you like and conditions to carry out aerobic weight loss in a gradual manner, you will have an unexpected surprise.