Healthy and efficient exercise methods can help you burn fat and fitness, but not blindly exercise, to develop a reasonable exercise plan is very important, below, Xiaobian give you recommend a health science exercise weight loss plan.
Many people think that eating more and exercising more will ensure that they will not get fat, so they insist on exercising every day for at least an hour , The result is not significant weight-loss effect.In fact, exercise have to pay attention to science to lose weight, not to say that the longer the exercise, the more able to play the effect of weight loss.Scientific shows that weekly exercise 270-300 minutes, which is 4.5-5 hours , Is the most conducive to weight loss!
Which plan is right for your request.
1. Do not develop too harsh exercise program, learn to work together
Such as the development of the schedule is too harsh, not only the body can not get the necessary rest, but also make you feel the pressure, resulting in difficult to adhere to the exercise is a gradual process, slowly increase the amount of exercise, so that the body gradually adapt.
2. Be willing to try new ways of exercise
Any kind of exercise has its strengths and weaknesses.Last muscle is also inertia tired time, if let it do the same action, or let it bear the same weight for a long time, it will be tired without reaction, you The effort will be futile. As long as the body is useful for the exercise of the way, should be willing to try.
3. find the most suitable for their own training methods, do not blindly follow the trend
Some people say that jump rope is good, you go skipping, and some people say that climbing is good, you go to climb the mountain.For the long run, no one sticks down, leading you to futile, find the most suitable for their own, not 'they say'.
Recommended effective fat burning plan:
Monday: running + upper body exercise
This is the most conventional exercise room weight loss method. Running is to make fat burning in the body, from the fundamental to lose weight purposes. Under normal circumstances, running for 30 minutes you can lose weight, if you want to lose weight better, you can run longer To 45 minutes to 60 minutes.
Running is a kind of body movement, and in the running after the exercise is mainly for a part of the body to exercise.For example, you want to thin arm, you can use the dumbbell to do several sets of swing arm movements.
Tuesday: aerobics + upper body exercise
Aerobics is also a kind of aerobic exercise, exercise intensity and fat burning effect is not inferior to running. Aerobics is followed by the music rhythm to do the action, compared to running will be more interesting. A set of aerobics composed of multiple groups of actions, Able to exercise to the whole body parts.
Monday on the upper body of the equipment exercise, if the sudden stop on Tuesday, the effect of exercise will not be great.Therefore, on Tuesday can continue to exercise for different parts of the upper body.
Wednesday: yoga
After Tuesday's workout, the muscles will be tighter and some new athletes may experience muscle soreness. At this point, you can find a concentrated time frame, a complete set of yoga, stretching and relaxing muscles, while able to trim the body curve .
Thursday: spinning
Spinning cycling is one of aerobic exercise that drastically consumes energy. Its main feature is that the atmosphere is active. With dynamic music, people can unwittingly excite themselves during exercise to improve the fat burning rate. One of the most popular sports.
Monday Tuesday has been for the upper body to do the exercise, while the spinning exercise mainly the lower body, so a week down all parts of the body can be exercise.But to note that riding a bike ride, you want to control the speed, should not be too fast or Too slow, the other to protect the knee.
Friday: Hot yoga + jogging
High temperature yoga is also one of the more popular sport by the majority of ladies, but the limitations are relatively large and the exercise intensity is also moderate. After a class of high temperature yoga, maybe your exercise has not reached the effect of weight loss, which is the best The choice is to run some jogging exercises on the treadmill to accelerate the body's fat burning rate.
Saturday: swimming
Now into the summer, the temperature rises, is very suitable for swimming.In addition, the slimming effect of swimming even better than running, swimming, rapid metabolism, 30 minutes to consume 1100 kJ of heat, to lose weight. Time is 40 minutes.If you want to achieve better weight loss, each time you can swim slightly more than 40 minutes, but not too long.
Sunday: go fast + outdoor yoga
On Sunday, you can take a good rest, but taking a break does not mean not exercising, but reducing the intensity of exercise and taking the time to do outdoor activities, breathe fresh air and relieve stress.
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