Bicycling
Bicycling is an easy and effective fat-burning exercise. Bicycling also burns a lot of body fat per hour on average, and an hour will burn 450 to 600 calories, which is equivalent to an hour and a half of long-distance running! Riding a bike for an hour a day for a week can reduce 1 pound (about 0.9 pounds) or so, the effect is very obvious.
Rowing
On weekends, it's a good idea to go rowing with your family or a few friends. The rowing position can exercise one's arms and abdomen, which has a significant effect on reducing arm and abdominal fat. The design of some of the fitness action is also inspired by the rowing position, stay at home to do fixed position feel bored, as well as the actual rowing.
Walking
If running is too much for you in the summer, you can start walking fast to lose weight. Brisk walking is less harmful compared to fast running and better than jogging for weight loss. When you walk fast, pay attention to the correct posture, straighten your back, and swing both hands as much as possible. Walking fast for more than 30 minutes a day has a good effect on thin legs and waist.
Dancing
Dancing to the accompaniment of light music will make the whole person's mood better. Moreover, dancing is rich in movement, which can make the whole body move. In order to achieve the purpose of exercise and weight loss, it is recommended that when choosing a dance, you should choose some lively or movement amplitude is relatively large dance, such as belly dance, Latin dance and so on. If there is no condition, after dinner to go with the big mom to dance square dance is also OK.
Yoga
In the summer do not like the outdoor sports, practicing yoga is a good choice, yoga exercise intensity is low, but yoga can make you faster. Forget about some unhappy things and make your mind more clear. It can also make yourself more confident to face life. However, it should be noted that when doing yoga, do not force yourself to do each movement to a very standard. As long as they do their own limit is good.
If you feel that the intensity of yoga is too low, you can also challenge Pilates. However, yoga and Pilates are best practiced under the guidance of a professional instructor, at least at the introductory stage, because the movement is not standardized, the effect of the exercise is greatly reduced, and will even be injured.
Swimming
Summer and swimming are most compatible! Swimming in the summer to lose weight is both fun and efficient in burning fat. Water conducts heat 26 times faster than air, which means that at the same temperature, a person's thermal energy consumption in the water is more than 20 times that on land. Moreover, swimming is a whole-body exercise that exercises all parts of the body. And as an aerobic exercise, it can also enhance the human cardiorespiratory function.
In addition, it is more reasonable to swim in the water between 1 and 1 1/2 hours per day. If you swim too long, too much exercise, consume your body fat will increase, accordingly your meals will see long. If you say in order to lose weight and strictly control the diet, often this will produce symptoms of hypoglycemia, dizziness and nausea.
Summer exercise weight loss precautions:Avoid the heat of the noon: summer exercise to avoid the direct sun at noon, the high temperature will affect your body movement state, but also the threat of heat stroke. You can choose in the morning, evening or night according to your convenience.
Pay attention to hydration: do not harbor the silly idea that drinking water after exercise will affect weight loss. Exercise sweat loss is water, and you drink water to replenish is also water. The purpose of your exercise is not to reduce water, but to reduce fat. At the same time to pay attention to exercise or after exercise, drink water to small mouth small amount of times to drink, do not all of a sudden fierce pour in.
Also pay attention to replenish sugar, as well as electrolytes, etc.: therefore, the food after exercise should be based on carbohydrates. Generally speaking, if the exercise does not last more than an hour, then the diet should follow the usual standard. In terms of when to start eating after exercise, it is best to eat about 45 minutes or more than an hour after exercise if the exercise is intense. If the exercise is less intense, you can eat about half an hour after the exercise.
Don't exercise on the side of the road at any time: exercising in the combination of summer heat + car exhaust is chronic suicide for you. Try to choose a secluded park, a neighborhood, or a dedicated sports complex.
In addition to choosing a sports program, the intensity of the exercise for energy consumption and hunger after exercise is also very critical, for example, to lose weight people, may not be a large amount of exercise to achieve the desired effect. Generally speaking, people will not feel hungry after a moderate amount of exercise. However, if the intensity of exercise is relatively high, people will easily feel hungry after exercise and eat more. Therefore, from the point of view of sustainable development and efficient weight loss, it is most suitable to control the daily exercise at the end of 60 minutes, and the longest should not exceed 90 minutes. Give yourself two days of rest every week.