Women's exercise to lose weight to prevent muscle 5 small tips
Women's exercise to lose weight to prevent muscle 5 small tips, sedentary office workers and students need to get exercise, moderate exercise is good for health, this exercise is we often do, together with women's exercise to lose weight to prevent muscle 5 small tips, knowledge.
Women's exercise to lose weight to prevent muscle 5 small tips 11, can not always participate in the same exercise
If you always repeatedly exercise a certain part of the body, weight loss effect is really good, but easy to breed muscle. Therefore, when you lose weight through exercise, you can't rush and can't always participate in sports. Some people will choose to run to lose weight. If you don't have a good grasp of the speed and time of running, you can indeed see a change in weight after running for a month, but the calf muscles will increase, and you won't lose weight, but it will lead to thickening of the body.
2, exercise time should not be too long
No matter what kind of exercise you choose, the exercise time should not be more than 1.5 hours, mainly because the body does not feel tired. Exercise to control the pulse. When you reach 120 beats per minute, you can effectively burn fat, not only to lose weight, but also to shape your body. If you exercise strenuously for a long time, it will cause the fat on your body to turn into muscle.
3, pay attention to nutritional balance
Fitness exercise should be balanced, the amount of exercise should be reasonably distributed, and the way of exercise should be changed more. If you have been in the gym exercise, you should first choose the treadmill, then do local strength exercises, and finally do aerobic exercise, each project to keep 20 minutes. If you exercise outdoors, jog for 15 minutes, then do some waist and abdominal exercises, and finally jump rope or play ball. It is important to keep a variety of workouts so that all parts of the body can be exercised.
4, more yoga
Yoga has the effect of body shaping, can stop the growth of muscle, improve body shape, enhance the female temperament. In addition, you can choose to dance Latin dance or aerobics to shape.
5, massage the body
Regular exercise will make the body grow muscles. Massaging the body parts after each exercise not only makes the skin elastic, but also prevents the formation of muscles.
Warm Tips
Weight loss is not overnight, long-term persistence in order to see obvious results. Once the body grows muscles, weight loss will be more difficult. Therefore, to choose the right exercise weight loss program, control the intake of high-fat and high oil, and regularly quantify three meals a day without overeating.
Eumann Common Sense is China's leading health weight loss organization, bringing together the best weight loss organizations, healthy diet recipes and healthy weight loss methods in China, leading the new trend of healthy weight loss, and tailoring healthy and effective weight loss programs for people who love beauty and fitness.
Women's exercise to lose weight to prevent muscle 5 tips 2
1, muscle strength training + aerobic exercise more weight loss
Aerobic exercise can improve cardiorespiratory fitness, but a long time of aerobic exercise will also make muscle decomposition, loss.
Muscle strength training, often referred to as anaerobic exercise, can build muscle shape, enhance muscle strength, increase the body's metabolic rate, but for fat loss effect is not as significant as aerobic. So the two work together to complement each other, the effect of weight loss and fat loss can be multiplied.
Studies have shown that the efficiency of burning body fat is highest in the first 15 minutes of aerobic training after strength training. Although we recommend that cardio sessions last at least 20 minutes.
To summarize, it is recommended that every time you exercise, after warming up sufficiently, you can do 15-20 minutes of muscular strength training (curls, squats, planks, push-ups, etc.), and then 20 minutes or more of aerobic exercise (jogging, swimming, cycling, jumping jacks, etc.).
2, whole-body exercise combined with local exercise
Because body fat is distributed throughout the body `, exercise consumption is also the whole body fat, rather than consuming a part of the fat alone; however, local exercise can exercise certain parts of the muscle, so that the person's body type looks more fit.
Some targeted sports are mostly muscle strength training, the ability to burn fat is not strong, you need to work with the whole body aerobic exercise exercise, such as running, jumping weight loss exercise, swimming to achieve the effect of local weight loss.
For example, if you want to "thin waist", "reduce the stomach", reduce the girl recommended that you can do so (each of which can be used as a separate training day):
Aerobic (brisk walking, jogging, jumping exercise, etc.): 40-90 minutes a day. -90 minutes.
Strength : Full body (free hand weights, dumbbells, elastic bands, etc.), targeting the lower back (supine curls, supine leg raises) 30-60 minutes per session .
Training Methods: Warm up 5 minutes; do full body strength training 40 minutes; do strength training for waist and abdomen 10 minutes; stretch 5 minutes.
Combined training: 45-60 minutes of strength training + 20-30 minutes of cardio.
3, outdoor running more weight loss than the treadmill
Many people like to lose weight through running, but running on a treadmill and outdoor running is still a difference: a study in Italy showed that, to consume the same amount of calories, athletes need to run on a treadmill 15 percent faster than outdoor. Here you can understand that running outdoors is better for weight loss than running on a treadmill.
This is because, outdoors, the relatively undulating road surface creates more friction; the body is subjected to more resistance by the natural wind; and the change of uphill and downhill makes it possible to change the rhythm of outdoor exercise constantly.
As a result, more calories are burned. At the same time, fresh air and changing scenery can make fitness more fun and help practitioners stick with it for longer.
4. Exercise for at least 12 minutes in a single session
In order to get enough health benefits, adults should exercise more and sit less throughout the day. Even a small amount of exercise is better than no exercise at all. There are health benefits to doing any amount of moderate to vigorous exercise.
Suggestions: A minimum of 150 minutes to 300 minutes of moderate-intensity aerobic activity per week, or 75 minutes to 150 minutes of vigorous-intensity aerobic activity, or an equivalent amount of mixed moderate-intensity to vigorous-intensity aerobic activity. (ps: light-intensity such as walking, housework, etc.; moderate-intensity such as yoga, square dancing, etc.; and high-intensity such as interval training, jumping rope, long-distance running, etc.) In particular, aerobic exercise practice should be spread evenly throughout the week. Research evidence continues to show that exercising at least three times a week produces health benefits. Exercising at least three times per week also reduces injuries and prevents physical fatigue.
If you don't have time to do too much exercise at once, you can break it up into multiple sessions. Any exercise burns calories, but to really lose weight you need at least 12 minutes of exercise (not counting warm-ups).
5, grasp the exercise time point
High-intensity exercise can be carried out in 2 hours after meals; medium-intensity exercise can be arranged in 1 hour after meals; light exercise in half an hour after meals is more reasonable.
Accordingly, we can introduce several optimal exercise time periods: 2 hours after breakfast to lunch; 2 hours after lunch to dinner; 2 hours after dinner (according to the normal dinner time of 5-6 pm) to bedtime.