How to lose weight through exercise? Different exercises are suitable for different times. Exercise is an important way for us to keep our body function. Active exercise is also an attitude towards life. It is said that life lies in exercise. Let's see how to lose weight through exercise. I hope it helps you!
How to lose weight by exercise 1 Types of exercise to lose weight
1, endurance sports
2, strength exercise Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise that consumes fat and is suitable for obese people with good physique.
3. Ball Games Obese people with good physical fitness can participate in less intense ball games, while those with weak physical fitness can only participate in non-competitive ball games.
Aerobic weight loss exercise
Aerobic exercise and oxygen can fully ferment sugar and consume fat in the body, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It can improve health and reduce excess fat in the body. At the same time, it can also increase the content of serotonin in blood to normal level. Serotonin is a chemical component in the brain, which affects people's mood and personality. At the same time, low serotonin will increase the incidence of heart disease.
1 belly dance
If you are not confident enough, or if you are looking for a different sports course, belly dancing may be very suitable for you. Different from most people's imagination, belly dancing is not only as simple as twisting the belly, but also involves a lot of back flip and body stretching, and its fitness effect is similar to yoga.
Step 2 ride a bike
Cycling is the most enjoyable and comfortable exercise. Not only can it help you shape beautiful leg lines, but if you are used to cycling to work, it can also help you avoid traffic jams and go to work easily! Why are you hesitating? Ride a bike to lose weight!
dance
Even if you start learning ballet when you are not in kindergarten, taking dance classes can be an interesting way for you to exercise! Latin dance, jazz dance, break dance, pole dance, or street dance, as long as you like and are interested, you can learn! Dancing can get rid of your excess fat through a lot of exercise! As long as you persist, your dream figure will come true!
4. Sports movies
The advantage of sports movies is that they can realize the dream of fitness and weight loss without leaving home, especially for housewives. There is no need to make excuses to say that there is no dressing room to change clothes or that you are not used to a multi-person fitness room. You can follow the sports video at home and lose weight as you like without interference!
5, fitness ball
If you pursue all-round physical fitness, then fitness balls are the best choice. Accompanied by soft music, you can relax wholeheartedly and integrate with the fitness ball in the most stretching posture, which is the highest realm of the fitness ball. A simple action can lose weight, and the effect is particularly strange!
Step 6 be healthy
This is familiar to everyone. Maybe many mm have been to the gym and tried. It's a pity that I'm too busy at work to find time to stick to it for a long time. However, fitness is still very fashionable. Fitness instructors will formulate corresponding weight loss methods according to different personal situations, which are particularly personalized and targeted!
Step 7 spin the hula hoop
Hula hoop, also called fitness hoop,
This is a sport for all ages. Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate. Moreover, hula hoop can also help the peristalsis of the intestine, help digestion and defecation, better assist slimming and help clear the garbage in the body, and achieve the beauty effect! Girls, what are you waiting for? Let's act quickly!
8. Roller skating
Roller skating is a sport that used to be a trend. Those roller skates remind people of their childhood, but roller skating is really a trend in London, especially among adults. If you live in a big city, you can often take part in pulley races and slide on the spacious avenue where people are not allowed to pulley!
9.skipping rope
Skipping rope, which consumes 400 calories every half hour, is a very effective aerobic exercise and also a bodybuilding exercise. It is of great help to the heart and lung system and other organs, coordination, posture and weight loss.
10, kick
Kicking boxing, please don't associate it with "barbarism" and "violence". Kickboxing was originally introduced by boxers and professional aerobics players in New Zealand. The specific form is to mix boxing, karate, taekwondo, kung fu and even some dance movements together, with strong music, which is the unique style of aerobics.
1 1, climb the mountain
Mountain climbing can not only exercise, but also cultivate people's sentiment. It is a good fitness project. It can not only strengthen muscles and bones, but also improve the strength of waist and legs, the speed and endurance of travel, the coordination and balance ability of the body, enhance the cardiopulmonary function and enhance the disease resistance. Lose weight while exercising! But you should know your physical condition before climbing the mountain, and the old, the weak, the sick and the disabled should be cautious.
12, Pilates
Originated from Germany, it is a static fitness exercise, which pays attention to the training of body muscles and physiological functions, such as waist, abdomen, back, chest, buttocks and other parts, and controls muscles for a long time through some slow movements to achieve the purpose of consuming energy in all parts of the body. But mm must be practiced under the guidance of a professional coach.
Do you have a minute? Are you efficient? Is it environmentally friendly? In big cities, the pace of life is fast, the work pressure is high, and the high-density work arrangement makes life seem very fulfilling. However, in the long run, people's health will be seriously threatened. Running is the most convenient exercise. It only takes half an hour every day, and you will find that after running, the whole person's mental state will suddenly improve a lot!
13, swimming
Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.
14, tennis
Tennis is very suitable for urbanites. Tennis can promote the improvement of blood circulation system, consume excess calories, improve cardiopulmonary function, increase human immunity, improve disease resistance and recovery speed after illness, and achieve the purpose of improving health, physical and mental health.
15, volleyball
When the weather is fine, make an appointment with some relatives and friends to play volleyball easily, which can not only enjoy the warmth of the afternoon sunshine, but also enhance each other's feelings. In one hour, you will consume 378 calories!
16, somatosensory action game
Wii fit is a unique somatosensory game, which uses the Wii balance board to play the game. In the game, players can swing from side to side to play hula hoop, twist their bodies to practice pitching skills, and even practice yoga with it!
17, gender
Science shows that regular sex life has ten health effects, which are helpful to exercise, increase hormone secretion, improve the disease resistance of immune system, prolong the life span of both men and women, and consume a lot of energy at the same time.
18, Yoga
Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases. Deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.
Losing weight is probably a headache all over the world. Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. This sounds boring. Maybe you have practiced, or maybe you didn't stick to it because the effect was not as good as expected or there were conditions and time constraints. The result is still fat! Pay attention to the key points of aerobic weight loss and design an aerobic exercise prescription for yourself, because only you know your body best.
Various aerobic weight loss exercises
I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive aerobic exercises, I suggest that friends who have no physical fitness should not use aerobic exercise as a way to lose weight.
swim
Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.
bicycle; cycling
At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Run (fast)
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
rope skipping
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
Ball weight loss exercise
If you only pretend to exercise for more than ten minutes, you will only consume the sugar stored in your body in the process. After half an hour of exercise, you will start to use fat for energy consumption. The longer you exercise, the more fat you burn. Taking advantage of the fun of ball games and participating in those ball games that can be enjoyed indoors in the name of energy should meet the requirements of "Dongfeng".
billiards
The first billiard table in the world appeared in 1400. Before this, the rudiment of billiards activity was to dig holes in the outdoor ground and hit the ball into the hole with a wooden stick, also known as rolling ball. Later, the sport was changed from outdoor to indoor table.
The development from court aristocratic games to today's competitive and recreational sports is enough to show that billiards has tenacious vitality. Now snooker is the main way to play billiards, and the scoring game between two people is calm and tense.
Heat consumption: 90 calories/hour, which is equivalent to consuming a cup of milk tea.
Exercise effect: it exercises people's observation ability most and makes them more calm.
squash
Squash can be played by two people or by one person. Unlike tennis, it is almost impossible to play without a partner. The rules of squash are similar to tennis. Before everyone hits the ball, the ball can bounce off the ground once or bounce off the other wall once.
In the game, two people hit the ball alternately, causing trouble to the other side until one side can't save the ball. Never think that you can play squash just because you can play tennis. The difference between them can be realized in practice.
Heat consumption: 600 calories/hour, which is equivalent to consuming a large portion of pasta.
Sports effect: Because the squash court is small, the ball speed is fast and the ball path is unpredictable, participants must concentrate on it and greatly speed up their reactions and actions. Exercising cardiopulmonary function, muscles, joints and ligaments is also very helpful to improve flexibility, coordination and flexibility. Moreover, according to foreign sports medicine experts, in the same time, the amount of exercise and exercise effect of squash competition between players of the same level is 3-4 times that of tennis competition under the same conditions.
Physical therapy ball
Fitness ball is suitable for everyone to exercise, even those who need rehabilitation treatment. It can also be regarded as a rehabilitation tool with good fitness effect, especially for the spine and pelvis. It is relatively safe during exercise and is not easy to get hurt.
Heat consumption: 340 calories/hour, equivalent to a "snowstorm" consuming a cup of DQ.
Exercise effect: Fitness ball can improve people's flexibility, strength, balance, physical beauty and cardiopulmonary function. Ball games help you to exercise your whole body muscles, especially the waist and abdomen.
bowling
Bowling, also known as "ground ball", originated in Germany. Bowling is challenging to hit wooden bottles directly along the boardwalk. 10 years ago was one of the favorite sports of urbanites. There are relatively few people involved now, but it is still the choice of combining fitness and entertainment.
In the past, it used to be a means of business communication. You can make friends in sports and it will never be affected by the weather, because there is no open-air bowling alley today.
Heat consumption: 180 calories/hour, less heat consumption, equivalent to a small bowl of white rice.
Sports effect: Bowling can not only promote health and enhance physical fitness, but also exercise people's will and improve their psychological quality. In addition, it is an aerobic exercise, long-term exercise, and also has the effect of losing weight.
ice hockey
Ice hockey is a game played by six people with clubs and ice hockey. Score a goal on the goal of the game. It is an exciting sport in which physical contact often occurs in high-speed sports. Ice hockey is played in the indoor skating hall. There are fences around the skating rink, with goals at both ends, and a goal area in front of each goal.
The stadium is divided into three equal areas by two broad blue lines. The central area is a neutral area with a blue playing circle in the middle, and the other two areas have four playing points. There are not many people playing ice hockey in China, and most of them are amateurs. Relatively speaking, there is a great possibility of sports injury.
Heat consumption: 700 calories/hour, which is the highest heat consumption in indoor sports, equivalent to a ham meal.
Sports effect: Ice hockey cultivates players' strength, endurance, speed, skill, determination and courage.
golf
In recent years, golf is a storm in the sports world, attracting almost all people who think they still have some golf charm to swing freely on the court. It's still a little cold to play outdoors, and the accuracy of swinging to find the feeling or practicing the sand wedge in the semi-open driving range is still good.
How to exercise to lose weight 2 1, squat
For beginners in sports, don't set too high a goal for yourself at the beginning, and the training plan should also be suitable for your own reality. Exercise and fitness should be a process of enjoyment, and it is appropriate to feel the most comfortable. You can start with brisk walking and jogging. If you want to lose weight effectively, stick to doing squats.
Step 2 swim
Swimming is a systemic aerobic exercise, which consumes a lot of calories. It is very effective to lose weight in this way. The heat transfer speed in water is nearly 30 times that in air. We spend eight minutes in water, which is equivalent to two hours in air with the same temperature. In addition, swimming can exercise the muscles and joints of the whole body, which can make the body more perfect. It is a good way to lose weight and keep fit.
Step 3 jump rope
Skipping rope is a very simple and effective exercise to lose weight. Mainly for the arms and calves, of course, the whole body will also benefit from it. Skipping rope is not limited by venue or time. Anyone can jump as long as the rope is the right length. Skipping rope can also exercise our cardiovascular system and coordinate the flexibility of limbs. However, skipping rope causes great pressure on the knee joint, so it is not recommended for people with large base to avoid damaging the knee joint.
Step 4 supplement nutrition
Vitamin C can promote the synthesis of collagen, which is an important function in connective tissue, and can make injured tissue recover quickly and relieve pain. People who exercise regularly need vitamin supplements more than the average person, because adequate vitamins can improve the exercise effect, help repair muscles and give the body a rest.