First, exercise to lose weight is the healthiest way.
Autumn is a good time to lose weight. Among all kinds of ways to lose weight, exercise is one of the healthiest ways to lose weight, and exercise can kill two birds with one stone. However, in the exercise to lose weight, many people have encountered misunderstandings. The reporter interviewed coach Li and asked him to teach people who need to lose weight scientific methods to lose weight.
Principle: Use exercise to burn excess fat in the body.
Advantages: it can improve body shape and promote physical health. Disadvantages: slow effect, need to develop the habit of exercise. Otherwise, once you stop exercising, the basal metabolic rate will slow down, causing fat to accumulate in the body and causing weight rebound. One of the misunderstandings: as long as you exercise more, you can achieve the goal of losing weight.
Every time I called Meng at the beginning of the year, I found that she had been in the fitness room. She said that she hoped to greet the arrival of summer with the most beautiful figure. However, when the hot summer comes, she still only shows people in trousers and long skirts. When asked, it turns out that exercise consumes a lot, and she always drinks a large bottle of coke after every exercise. Unexpectedly, the hard-won weight loss results will go up in smoke.
Comments: Although exercise can consume calories in the human body, the effect of losing weight only by exercise is not obvious. Research shows that even if you play tennis for several hours every day, just drink a can or two or eat a few cakes, all your efforts will be in vain. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet. Drink two glasses of 8-ounce water before exercise and two glasses after exercise, which is the simplest and healthiest exercise diet principle.
Myth 2: It's useless for people who get fat by drinking water to exercise.
Some people get fat when they eat a lot, while others get fat when they drink water. Heiner is the latter. She eats very little every day and only drinks the water necessary for human maintenance, but her height of 1.6 meters and weight are still 130 kg. A friend once advised her to do exercise, but she gave up helplessly: "Even if I drink water, even if I exercise, I will be fat."
Comments: In addition to genetic reasons, obesity is mainly endocrine disorders. It is generally believed that such people can't lose weight no matter how they exercise. In fact, endocrine disorders just make it easier for the body to accumulate fat. You can burn fat effectively through exercise, but you have to pay more sweat than others. If possible, you should find an experienced coach, who will make an exercise plan for you according to your physical condition, so that you can get twice the result with half the effort.
Myth 3: There is a comprehensive or partial choice for exercise to lose weight.
In fact, Linda's figure is standard, but she is still very dissatisfied. She often exercises, hoping to lose excess fat in her abdomen. After a period of exercise, the abdominal muscles became stronger and the waist circumference was reduced from 26 inches to 24 inches. But at the same time, the chest has also lost weight.
Comments: Can local exercise reduce local fat? Fat energy supply is controlled by nerve and endocrine regulation. But this adjustment is systematic, and [Honglai Mall] doesn't mean that you can reduce that excess fat through practice. If exercise consumption is greater than calorie intake, it will lead to a decrease in body fat, not only in the abdomen, but also in other parts. Myth 4: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect.
Although her boyfriend says that being fat is cute enough, Xiaoyi always feels inferior. Seeing that her boyfriend will come back from a business trip next month, Xiaoyi hopes to give him a surprise. She does six hours of high-intensity exercise every day, but the effect is not significant after one month. Instead, she was taken to the hospital because of a muscle strain caused by excessive exercise.
Comments: In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, which reduces the proportion of fat consumption. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15%. Therefore, for ordinary dieters, attention should be paid to controlling exercise intensity. It will consume a lot of fat without stimulating muscle growth, and it is easy to stick to it if you do relaxed, gentle and long-term low-intensity exercise or long-term exercise with heart rate 100- 124 times/minute.
The best sports in the early days were running and aerobics. Good exercise control can exercise the whole body, enhance cardiovascular function and cultivate the coordination of the body. Later, you can do some local exercises, such as barbells, dumbbells or special equipment. It is particularly important to find sparring partners when doing barbells and other sports, otherwise it will be dangerous.
In fact, spending a little time doing a few simple exercises at home every day can also effectively realize your dream of slimming. Let's take a look at the slimming plan from the lazy family. Different subjects can have different methods:
Ruler graph
Body characteristics: lack of curves, prone to abdominal fat, which is what we often call a small belly.
Practice steps:
1, 50 sit-ups, relax and prepare for the next move.
2, five and a half squats, each half squat state for 30 seconds.
3. Lift two 5-pound dumbbells, 25 times on each arm.
4. Jump 100 times and keep your arms parallel and straight forward.
pear shape
Body characteristics: the lower body is stronger than the upper body, the upper body is thin, and the fat is mainly concentrated in the buttocks and thighs.
Practice steps:
1, 50 sit-ups, relax and prepare for the next move.
2. There are 50 vertical leg lifts on the left and right legs.
3. Lift two 5 kg dumbbells, 30 times for the left arm and 30 times for the right arm.
4. Jump 75 times while keeping your arms parallel and straight forward.
Hourglass figure
Body characteristics: the upper body and lower body are very strong, and the waist is slender. The increase or decrease of weight is biased towards the whole body, not a certain part.
Practice steps:
1, 25 sit-ups, relax and prepare for the next move.
2. There are 50 vertical leg lifts on the left and right legs.
3. Lift two dumbbells weighing 5 kg, 25 times for each arm.
4. Jump 100 times and keep your arms parallel and straight forward.
Second, the principle of exercise to lose weight
Some people have studied the effect of physical exercise on the excess fat accumulated by the human body. Obese people, their fat cells can reach 1.5 micrograms, which can only be reduced to 0.7 micrograms by dieting, but moderate physical exercise can be reduced to 0.3-0.5 micrograms. Therefore, weight loss experts believe that using exercise to increase calorie consumption and promote weight loss is an indispensable means to prevent obesity. It has been found that every time we take part in intense physical exercise, we can consume twice as many calories as usual. More importantly, after an strenuous exercise, the energy consumption in the body will last for 15 hours. It has also been found that exercise can also inhibit appetite, especially high-intensity exercise. Therefore, we can definitely say that scientific exercise can not only strengthen muscles, but also eliminate excess fat in the body, so it is a wise and effective choice to advocate exercise to lose weight.
Which exercises are the most effective for losing weight?
There are many events, such as walking, jogging, gymnastics, disco dancing, swimming, ball games, Tai Ji Chuan and Qigong.
The principle of choosing exercise is to suit your physical condition, your interests and likes. If you are in good health and have a light degree of obesity, you can choose sports with a lot of exercise from the beginning: long-distance running, mountain climbing, swimming, cross-country cycling and so on. If you are in poor health and obviously obese, you can choose sports with less exercise: walking slowly, walking after meals 100 steps, sightseeing by bike, playing badminton, disco dancing and practicing Tai Ji Chuan. If you are in poor health, obese and upset, you can choose Qigong to lose weight and massage yourself cross-legged. The amount of exercise should be gradual and should not be rushed. For example, running is very effective for weight loss and fitness, but for those obese people with poor physical fitness, weight loss must not be forced to control the amount of exercise. It is a scientific choice to practice brisk walking for a week, jogging for a month, and then doing a middle-distance running with a lot of exercise. For obese people and people with cardiovascular diseases, we should pay special attention to this point: body fat is accumulated bit by bit, so we should keep on losing weight bit by bit, which will help to eliminate the accumulated fat all over the body.
In what way can I self-monitor whether the amount of exercise to lose weight is appropriate? A relatively simple method is to measure your own exercise by pulse. Generally speaking, it is appropriate for obese people to increase their pulse to 120- 130 beats/min during exercise. If the pulse is irregular, they should reduce or stop exercising. In addition, fatigue can also be used to measure the amount of exercise. Generally speaking, it is advisable to rest 10-20 minutes after exercise and not feel tired any more. For those dieters who are busy with their daily work, they can integrate weight loss and fitness into work and entertainment in a relaxed and flexible way, such as taking steps instead of cars, taking fewer elevators or not taking elevators, and preferring to take the corridor rather than climbing mountains. If your studio is in a building with a floor of 18, you should spend half an hour relaxing, breathing and climbing up step by step. After half a month, you will definitely get an unexpected weight loss effect.
Some women who have been working in the office for a long time can also choose the time between work and lunch break to practice weight-loss broadcast gymnastics, yoga breathing slimming, skipping rope slimming, disco bodybuilding slimming dance and qigong slimming indoors for 15 minutes. In short, you don't have to choose the morning, the seaside or the field in a day to lose weight and keep fit. Instead, we should devote ourselves to the work and study of the day with a proactive attitude, try to have the idea of exercising to lose weight, do more hands and feet, and exercise to lose weight everywhere.