Ways to lose weight healthily:
1. Skipping rope is an aerobic exercise that is very suitable for losing weight. Moreover, the cost of skipping rope is relatively low, and the venue requirements are not very strict. You can also exercise at home. Skipping rope for 30 minutes every day can consume 44 0 kilocalories, and it takes 7200 kilocalories to lose 1 kg of fat. Skipping rope can lose 1 kg of fat in less than 5 hours. Therefore, MM who wants to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to rub the calf and relax the tense calf to prevent it from becoming a muscle leg.
Swimming is best for summer. It can not only resist hot weather, but also lose weight, which can be said to be a combination of weight loss and entertainment. And swimming can consume a lot of calories, and butterfly swimming can consume 470 kilocalories every 20 minutes. So don't just think about playing with water after going to the swimming pool in summer, spend half an hour and burn fat. However, it should be noted that people will be particularly tired and hungry after swimming, so they should do a good job of diet control after swimming to ensure that the calories consumed will not be supplemented.
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal. Many girls like playing badminton. However, it should be noted that if you haven't played badminton for a long time, you will be very weak after practicing once the next day. So after playing badminton, your arms should be * * *. Regular practice of badminton can also improve the flexibility of the body.
Playing ball is a kind of exercise that burns body fat. Besides playing badminton, you can also play volleyball by burning calories. You need the strength of your arms and legs when you play volleyball, so you can choose to play volleyball if you want to lose your arms and legs. Playing volleyball for 30 minutes every day can consume 160 kcal.
5. Eat more black food, low-calorie food, replenish water, eat less and eat more meals.
6. Apple vinegar diet
Eating apple vinegar can make waist fat run away, and eating apple vinegar can make waist fat run away. Supermodels cindy crawford and heidi klum seem to know this. They take a swig of apple vinegar before each meal, convinced that it will help them keep their figure beautiful. Japanese researchers have found some evidence. Acetic acid helps to inhibit fat accumulation. Please don't rush downstairs to buy balsamic vinegar. Need to remind you that the research results are still limited to the laboratory. Mice did lose weight, but living people may not. But then again, after the mice enjoyed a high-fat meal, the jealous mice did gain a little less weight than their companions who drank boiled water while eating, and the difference was as high as 10%. Scholars believe that it is the acidic substance in vinegar-acetic acid-that connects some genes in mice. After electrifying, many protease specialized in burning fat will pop up in the gene, and these active enzymes will help to inhibit fat accumulation. The subjects who ate15ml vinegar every day became thinner, and the mice who drank vinegar had two other benefits. The former has lower cholesterol level and blood pressure than those unfortunate companions who drink water. Kondo Jun of Sakata Center Research Institute in Japan has also done further human experiments, and the results are also itchy. The data showed that the subjects who ate15ml vinegar every day became thinner, especially in the chest and upper abdomen.
What kinds of exercises are there to lose weight?
Commonly used weight-loss exercise methods are generally divided into the following three categories: ① strength exercises: such as sit-ups, straight leg lifts, dumbbell exercises, etc. Generally suitable for people who are younger, physically strong and have no cardiovascular disease; Obese people with normal lung, liver and kidney function.
② Endurance sports: including walking, jogging, cycling and swimming. People with poor physical strength or cardiovascular and cerebrovascular diseases, diabetes or liver and kidney dysfunction are generally only suitable for walking at normal speed, not at a brisk pace. In the process of exercise, they should always pay attention to their physical condition and do what they can.
③ Radio exercises, Tai Ji Chuan or ball games: It can exercise the whole body muscles and is suitable for all ages. Ball games combine the characteristics of endurance, speed and strength, and have great exercise value.
However, it is best for the elderly not to participate in football or basketball games with strong antagonism and long time.
What kind of exercise has the best weight loss effect?
The most effective exercise to lose weight is aerobic exercise, especially the exercise that consumes more energy! Aerobic exercise to lose weight: such as jogging, mountain climbing, brisk walking, ball games, swimming, etc. It is best to finish each exercise continuously without stopping in the middle, and the calories consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise leads to rapid heartbeat or sweating, which are all areas of aerobic exercise to lose weight.
Precautions:
Step by step this is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise. It's best to see a doctor and have a comprehensive physical examination before exercise. Doctors will prescribe specific aerobic exercise according to individual conditions, and then exercise according to the prescription.
Motion time reference:
Jogging for 30 to 50 minutes; Cycling 1 hour ~75 minutes; Walk 1 hour to 1.5 hour; Swimming for 30~40 minutes; Play tennis for 45 minutes to 1 hour; Jump rope for 30~40 minutes.
What is the fastest exercise to lose weight?
Exercise is the healthiest way to lose weight = = Walking regularly can not only lose weight, but also prevent and treat many diseases, such as coronary heart disease and hyperlipidemia.
The trick of exercise lies in the word "diligence", which requires consciously creating opportunities for walking every day. To go to work in the nearest work unit, you can take a bus instead; Try to climb the stairs instead of taking the elevator if you have physical strength.
It is recommended to walk 2-3 km to work and 1 km to work every day, which is just right for health. When listening to music at home, dance a fitness dance.
Dancing with music for 30-60 minutes after dinner every day can not only bring a good mood, but also bring a healthy body for a long time. Being cheerful and doing housework in an orderly way is also a good opportunity to exercise.
The contents include kitchen work, room cleaning, flower care, book collection and other projects. Every day 1 hour of housework (equivalent to light manual 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 up several times with fists in both hands, and breathing all the muscles once (inhaling) and once (exhaling), which is helpful to the adjustment of physical fitness.
How to exercise to lose weight
Really lose weight, don't take the lack of time as an excuse! Strict implementation of my method will definitely slim down! Lose 5- 10 A Jin month!
Recommend my method: you must have breakfast. Halve lunch and dinner, do not eat fried and baked food, do not eat sweets, and prohibit all snacks. You can't eat anything after 20 o'clock (except boiled water). Run in the morning 1 hour, jump rope 300 times at noon, and walk after dinner 1 hour. Running can be done on a treadmill. It's not that hard. It's all jogging, walking, relaxing aerobic exercise, and eating something before running, such as a steamed stuffed bun. There is another problem to pay attention to: you can't sleep late, 7 hours is enough! (P.S.: Don't eat vegan! I eat more vegetarian food and less meat. Recently, I checked my blood lipids and found that my cholesterol was lower than normal. Wish you success! Good luck!
Do you have any weight-loss actions?
How to exercise to lose weight Many people say that exercise makes them fatter and fatter, so they always doubt whether exercise can lose weight.
In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise. First, avoid strenuous exercise. Strenuous exercise is ineffective and useless for losing weight.
For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective.
Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women. Second, insist on aerobic exercise. Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation.
For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on. The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min.
Time not suitable for exercise: when hungry, before eating, before going to bed. The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs. In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week.
Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss. Among all kinds of weight-loss exercises, swimming is the most recommended exercise for everyone.
People who swim regularly have good bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight. The reasons why swimming is good for losing weight are: 1. Swimming consumes a lot of energy.
This is because the resistance of water when swimming is much greater than that of air when moving on land, so it is very difficult to walk in the water, and then swimming will definitely consume more calories. At the same time, the thermal conductivity of water is 24 times higher than that of air, and the water temperature is generally lower than that of air, which is also beneficial to heat dissipation and consumption.
So swimming consumes much more energy than running and other land projects, so the effect of losing weight is more obvious. 2. It can avoid sports injuries of lower limbs and waist.
When carrying out weight-loss exercise on land, because obese people are heavier, their bodies (especially lower limbs and waist) have to bear great gravity load, which reduces their exercise ability, is easy to fatigue, greatly reduces their interest in weight-loss exercise, and can damage joints and bones of lower limbs. When swimming in water, a considerable part of obese people's weight is borne by the buoyancy of water, which makes their lower limbs and waist much easier and greatly reduces the risk of joint and bone injury.
3. Enjoy natural services: When swimming, the buoyancy, resistance and pressure of water are excellent for the human body, and can also beautify the skin. In view of the above reasons, obese people can really take swimming as the main exercise to lose weight.
But you must be prepared before swimming and pay attention to safety to prevent accidents. Skipping rope to lose weight Some foreign fitness experts especially admire skipping rope in recent years.
Because it has many advantages: 1. Simple. There are many kinds of skipping rope, which can be simple or complicated. You can do it at any time, and you will learn it as soon as you learn. Especially suitable for fitness in low temperature season, especially for women.
In terms of the amount of exercise, skipping rope 10 minutes is similar to jogging for 30 minutes or dancing for 20 minutes, which can be described as aerobic exercise with less time consumption and high energy consumption. 2. Exercise various organs.
Skipping rope can enhance the functions of cardiovascular system, respiratory system and nervous system. Studies have confirmed that skipping rope can prevent diabetes, arthritis, obesity, osteoporosis, hypertension, muscular atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome and many other diseases.
For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions and is also good for women's mental health. In view of the unique health care function of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for female bodybuilders.
Beginners can jump 1 minute, jump for 3 minutes after 3 days, and jump for 10 minutes after 3 months. After half a year, you can practice "conjoined jump" every day? If you dance for 3 minutes at a time, ***5 times? Until you dance for half an hour at a time Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is already a standard aerobic exercise.
Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: 1. The captain should wear soft and light high heels to avoid ankle injury. 2. The rope is moderate in hardness.
Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. 3. Choose lawn, wood floor and mud with moderate hardness. Never jump rope on the hard concrete floor, so as not to damage the joints and easily cause dizziness.
4. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Fat people and middle-aged women should lift their feet at the same time.
At the same time, don't jump too high, so as not to damage the joints due to excessive load. 6. Let feet, legs, wrists and ankles do some preparatory activities before skipping rope, and then do some relaxation activities after skipping rope.
? "Strange Walking" Fitness In walking, jogging and walking are the most common forms of exercise. In fact, walking in a variety of postures is of great benefit to getting rid of illness, prolonging life and strengthening the body. Here are a few examples: Walking on tiptoe: Walking on tiptoe and raising the heel can enhance the tension of the flexors at the center of the foot and the back of the calf, which is conducive to dredging the meridians in Yin San.
Walk on tiptoe: Walk on tiptoe, raise your heels, and swing your arms back and forth rhythmically to adjust your balance. This can strengthen the exercise of the extensor muscle of the anterior leg, which is beneficial to dredge the Sanyang meridian.
Walking inside the figure of eight: Most people walk outside the figure of eight, or walk in a straight line. If they walk in the inner eight characters, they can eliminate fatigue. Walking backwards: When walking backwards, the whole body is relaxed, the knees are not bent, and the arms are free to swing back and forth, which can * * * the muscles that don't move often and promote blood circulation.
In addition, it can also prevent and treat brain atrophy and has a significant effect on low back and leg pain. Walk on both sides: slowly squat down.
How should I run to lose weight?
Jogging is the best way to lose weight.
Run for 20 to 30 minutes four to five days a week. It is best to run every other day, or take a day off after running for two days. Running every day is bad for people.
You'd better not stop, because your body is already burning calories. If you stop and run again, it will take some time before you start to consume a lot of calories, so it is much better to run for 20 minutes and run twice at once.
Don't be full or empty before running. Drink less than half a glass of water before running. Don't stop immediately after running. It's best to walk about 100 meters. You can't eat for half an hour after running (to prevent gastrointestinal discomfort) before taking a bath (rheumatism is easy to get in old age, which is not good for your heart).
Pay more attention to diet (strongly oppose dieting, just eat less high-calorie foods such as chocolate and ice cream. ) It will be effective in one month, and it will be reduced in almost half a year.
Extended data:
Precautions for jogging
Jogging is effective whenever you start, and the intensity of exercise should be gradual. Run less at first, or once every other day. After a period of exercise, it can be gradually increased to 3000 to 4000 meters per day, and the weekly increment is 5%~ 10% of last week's running amount. When jogging, relax naturally, take a deep breath, breathe rhythmically, and don't hold your breath. Don't run too fast, don't run too fast and don't sprint. To maintain a uniform speed, it is advisable to have a relaxed atmosphere that subjectively won't feel uncomfortable, breathless, flushed and can talk while running. Objectively speaking, when jogging, the heart rate per minute should not exceed 180 minus age. For example, if the heart rate of a 60-year-old jogger is 180-60 = 120 beats/min, the running speed of patients with chronic diseases can be appropriately reduced and the distance can be shorter to prevent endogenous oxygen deficiency.
Sogou encyclopedia: jogging
How to exercise to lose weight?
For losing weight, some friends are confident, have no money and have no such good fitness conditions. In fact, this is completely wrong. We have listed nine ways to lose weight for the poor. Come and have a look.
1. Run in situ
Effective point: tighten thigh muscles
Choose an open space of about one square meter indoors or in the corridor, and run barefoot every day 15 minutes.
go upstairs
Effective acupoints: calf, thigh and buttocks.
Going up and down the stairs three or four times a week for 30 minutes each time can consume about 400 calories, which is also possible.
Strong calf, thigh and thigh muscles.
Exercise method: Repeat the actions from step 1 to step 4, with 20 times as a group, and 2 groups of left and right feet.
Step1-Put the small step on the right side of your body, put your right foot on the step and land your left foot;
Step2— Squat slightly, and don't exceed your toes when your knees are bent.
Description: The function of these two steps is to beautify the calf and reduce leg fat.
Step 3-focus on the right foot to support the body weight, and lift the left leg outward and stop at the highest point.
Step 4-Count to 5, put your left foot back to the ground, and then change your feet several times.
Description: These two steps can help to eliminate the fat accumulated in the buttocks, tighten the muscles in the buttocks and reduce the fat in the buttocks.
go on foot
Effective acupoints: legs and waist
In the hustle and bustle of the city, day after day, how many beautiful fitness plans are stranded again and again. Is it really impossible to have time to shape your own beauty? Don't! Look at the slim figure and radiant spirit of these "runaway" girls, and tell you that everything will be fine as long as you persist and work hard, be encouraged and give up! About 45 minutes after a meal, walking at a speed of 4.8 kilometers per hour consumes a lot of heat. If you walk again 2-3 hours after meals, the effect will be better.
4. Yoga
Effective point: the whole body
The ancient fitness method from India, three or four times a week, can not only strengthen muscles, increase toughness and flexibility, but also keep slim.
dance
Effective point: the whole body
Dancing softly, three or four times a week, is also one of the ways to lose weight.
rope skipping
Effective points: thighs and calves
As long as there is enough space, you can jump rope anytime and anywhere, and you can also lose weight in the game.
Step 7 do morning exercises
Effective point: the whole body and breathing are smooth (please use complete breathing in morning exercise)
After getting up in the morning, doing unarmed exercises for about 20 minutes can not only cheer up the spirit to meet the challenges of the day, but also maintain a youthful posture.
drink water
Effective point: the whole body
We often sigh like this: Alas, I am really fat after drinking white water! In fact, drinking water to gain weight is caused by edema. As long as the intake of salt is reduced, the edema will gradually subside. On the contrary, if you know how to use water to lose weight, it's not far from being slim! Among many ways to lose weight, drinking water correctly is the simplest and there is no burden. The water you drink here refers to boiled water and mineral water, not high-calorie drinks, otherwise it will be counterproductive. Drink at least 2 liters of water every day, one cup after getting up, one cup before breakfast, one cup before lunch, one cup after lunch, one cup before dinner and one cup after dinner. It is best to drink slowly.
9. Salt therapy
Effective point: the whole body
Rinse the whole body with warm water, then smear the whole body with coarse salt, and then * * * warm the skin until it turns red. It usually takes *** 5-8 minutes, and then it is soaked in warm water at 38℃ for 20 minutes.
What is the best way to lose weight?
Five most effective aerobic exercises to lose weight
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. Aerobic exercise has a very good effect on improving heart and lung function and reducing fat for everyone. Everyone should choose the type of aerobic exercise according to their own sports interests, and pay attention to several key points of aerobic weight loss, so as to design an aerobic exercise prescription for themselves, because only they know the body best.
1. Easy aerobic exercise to lose weight
If you master the strong and weak rhythms in half an hour of aerobic exercise, you can get twice the result with half the effort, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Catherine, head of the Department of Motor Function at California State University? Dr. Jackson pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."
2. Push hard with one leg when riding a bike.
When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. Chelsea, new york? Michael, fitness education manager of Pailes Sports Center? Yusef said that this kind of one-legged pedaling exercise can help you burn 20% more calories.
Heat consumption on a scooter for 30 minutes: 950 joules.
Heat consumption after 30 minutes of hard intermittent exercise on one leg: 1 138 cola.
Walking with load
Kathy, a fitness instructor at the Foldes Center in California, USA? Stevens said that wearing a weight vest while jogging can help you burn 10% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens said that the effect of a weight-bearing vest is better than tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial for bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20~25% more calories without any side effects.
Calories burned by running for 30 minutes: 883 joules.
The calories consumed by walking for 30 minutes in a load-bearing vest: 97 1 coke.
The calories consumed by walking with a long pole for 30 minutes: 1059 coke.
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.
Step 5 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.
Choose one or several aerobic exercises that you like and can do, and lose weight step by step, and you will be surprised.