How many times a day should you do weight loss exercises?
How many times a day should you do weight loss exercises? You should also protect yourself while exercising. Exercise can help us expel toxins from the body. Proper exercise It can help us reduce stress. If you want to exercise yourself, you can consider this exercise. Come with me to see how many times a day you can do weight loss exercises. Knowledge. How many times to do weight loss exercises a day 1
How many times a day to do weight loss exercises
1. How many times to jump a day
How many times to do weight loss exercises a day? Morning, afternoon or evening. The general time is before 8 a.m., from 4 p.m. to 7 p.m., and from 8 p.m. to 10 p.m. These three time periods have the best effect of weight loss exercises. You don’t have to do the weight-loss exercises twice. You can dance with different weight-loss exercises. For example, for Zheng Duoyan's weight-loss exercise, you can do 20 minutes of aerobics in the morning, followed by about 20 minutes of dumbbell exercises; and in the evening, you can combine aerobics with dance exercises or mat exercises. In this way, all parts of the body can be exercised.
2. How long should you dance for a day?
Try to keep the single practice time of weight loss exercises to about 1 hour a day. Because after 30 minutes of aerobic exercise, the body's energy supply mode changes from glycogen to release energy to fat, that is, fat begins to be consumed after 30 minutes. After about 1 hour of exercise, the energy required for exercise is mainly supplied by fat. Therefore, the general effective exercise time requirement for weight loss exercises is 60-90 minutes at a time. But you also need to set the time based on your actual situation. When you first start doing weight loss exercises, slowly increase from less to more. After adapting, try to do weight loss exercises once a day for an hour.
3. How many times a week?
If you can do it 4-5 times a week, you can see the weight loss effect relatively quickly, and at this frequency, you can give your body enough rest. With time, the muscles and joints of the body can also recover, and they can be put into the next weight loss exercise in the best condition.
When is the best time to do weight loss exercises
The best time to do weight loss exercises is in the afternoon. To achieve better weight loss results, weight loss exercises should be performed three times throughout the day, once in the morning, noon and evening.
1. Morning time from 6:30 to 7:30.
Because this time can awaken the body’s functions, ensure smooth flow of Qi and blood throughout the day, and promote the consumption of calories.
2. From 3pm to 4pm.
Because people are energetic at this time in the afternoon, it is easiest to achieve the effect of weight loss by doing weight loss exercises.
3. One hour after dinner.
Because this can help the digestion of dinner and burn off the energy absorbed during the day. After that, drink plenty of water and stop eating. Otherwise, unused energy will be converted into fat during sleep.
Note: Do not exercise on an empty stomach for a long time, otherwise it will cause rapid weight loss, damage to organ function, and affect your health. But you can’t practice right after eating. Generally, you can do weight loss exercises about 70 minutes after eating.
Note: In the process of losing weight, you should remember another quantity "2 kilograms". Controlling the weight loss rate to 2 kilograms per month is the internationally regulated safe rate, and exceeding this rate is detrimental to health. When performing weight loss exercises, control your breathing, bend further to the right, straighten your right arm diagonally upward, stretch your left side of the body, and at the same time, the muscles on the right side of your body are compressed, and your pelvis is slightly tilted to the left. Maintain this posture. Breathe naturally. Lift your thighs high and swing your arms sideways to twist your body as much as possible. After the pelvis is twisted, the flanks on both sides can be fully stretched and then suddenly tightened back, which can be well tightened. Waist circumference effect. It is best to drink water 10 to 20 minutes before doing weight loss exercises, and it is appropriate to replenish water immediately after 5 minutes of weight loss exercises. However, you should not drink a large amount of water at once, about less than 800cc, to avoid gastric malabsorption. When drinking water while jumping, you should drink it immediately before you feel thirsty. Don't wait until you are thirsty. When blood concentration increases, electrolytes are imbalanced or you feel uncomfortable, it is already too late. Especially if you exercise with a lot of sweating, you should replenish it in time. That's right. How many times to do weight loss exercises a day 2
Day 1
1. Lie on your back, legs slightly apart, bend your knees, and place your hands on the roots of your thighs.
Inhale, raise your head and shoulders when exhaling, touch your knees with both hands, and stay at the highest point for 2-3 seconds. At this point, the toes are slightly upturned, the strength is concentrated on the abdomen, and the lower body should be relaxed. Then slowly lower your body. ***Repeat 5 times.
2. Lie on your back, spread your legs slightly, bend your knees, put the five fingers of your hands together and extend them upward, and your toes are slightly upward. Inhale, and when exhaling, drive your body with your palms to the upper left to lift your head and shoulders off the ground. Stay for 2-3 seconds and then slowly lower them. Repeat 15 times on each side and complete in one breath.
3. Lie on your back, put your hands straight on your sides, put your legs together, bend your knees, straighten your toes, raise your legs, and keep your calves parallel to the ground. Use your abdominal strength to lift your hips off the floor, pulling your legs toward your chest. Repeat 15 times.
4. Lie on your left side, straighten your left hand toward your head, place your right hand at the elbow in front of you, and straighten your legs. Slowly raise your right leg to the limit, and then slowly lower it. Repeat 15 times. Then switch sides and repeat.
5. Lie on your back, put your elbows on the back of your head with your hands, straighten your left leg, and bend your right leg at the knee. Use abdominal strength to lift your right leg, head and shoulder upward at the same time so that your right leg is at an 80-degree angle to the ground. Switch legs and repeat 15 times.
The next day
Use a chair to assist, the exercise will be more fun and the abdomen can be tightened more effectively.
1. Lie on your back with half of your calf on the chair and your thigh perpendicular to the ground. Stretch your hands straight upward. Inhale, and when exhaling, extend your hands upward, lifting your head and shoulders off the ground.
2. Lie on your back, place half of your left leg on the chair, bend your right leg at the knee, and place your calf on your left thigh. Bend the elbow of your left hand and place it behind your head, and place your right hand on your stomach. Inhale, and when exhaling, lift your body to the upper left. Repeat 15 times on each side.
3. Lie on your back, lean on the chair and stretch your legs diagonally upward, making an angle of about 45 degrees with the ground, and put your hands straight on both sides of your body. Inhale, and when exhaling, lift your legs off the chair and up, perpendicular to the ground.
4. Lie on your back, put your legs together and straighten upwards, and extend your hands straight upwards. Inhale, and when exhaling, stretch your hands and feet upward at the same time, lifting your hips, head and shoulders off the ground, hold for 4-5 seconds, and then slowly lower your body. Repeat 15 times.