Why do some people take the most scientific and green exercise to lose weight, but they always lose weight? In order to achieve weight loss through exercise, some codes must be observed, such as the frequency of exercise, exercise diet, etc. Then how should Correct exercise to lose weight? Here to follow Xiaobian to find out!
1, strength training is essential
For fat reduction, dancing aerobic dance for an hour, fat reduction effect is less than half an hour weight training.This is because the muscle metabolism rate is relatively high.
The Dallas Institute of Aerobic Research has shown that 'the basic caloric expenditure of a pound of muscle for daily maintenance activities is 30 to 50 calories, but the caloric consumption of fat is only 2 calories.' So if you want your body to consume more calories Must increase the body's muscle to fat ratio.
Each week into the gym twice weight training, or develop the habit of lifting dumbbells every day, can make the body muscles more robust and promote fat self-consumption.
2, segmented exercise
Studies have shown that the same is a 2-hour fitness exercise, divided into 40 minutes to do a total of 3 times, the fat consumption is almost divided into 60 minutes to do a total of 2 times 7 times.
Because after each exercise, the body may maintain the highest metabolic rate of at least 12 hours, the accumulation of body fat will be consumed rapidly at this time, so as much as possible to do some exercise, weight loss will be better.
3, exercise at least 20 minutes
Although said to be segmented, short-term many times, but each time the shortest not less than 20 minutes from a health promotion point of view, a single exercise more than 10 minutes to achieve the effect of promoting health.But from the consumption of calories Point of view, only 10 minutes of exercise consumption is very small, and consume mainly glycogen.
The premise of the use of fat energy is sustained at least 20 minutes, and maintain the heart rate above 55% of the maximum heart rate (maximum heart rate of 220 minus age), when muscle and liver glycogen depletion, fat can begin to be significantly use.
4, action should be simple and feasible
When the weight-loss who can make up their mind, then a good method of exercise is needed, and this exercise method is simple and effective, basically do not deliberately to learn, such as how to exercise the muscles, how to do the action, etc., the best is a Look at it, and then do as you can. Because weight loss is physical activity, not technology, action must be concise and clear, easy to implement.
For example, the recommended simple 6 practice moves: high ground lift leg, in situ step back + knee, in situ step back squat + front kicks, left and right side step squat, supine from both ends, buttocks waist.
5, diversification of sports
No matter what kind of weight loss, to a certain period of time will encounter a platform period, the situation can not go down, because when engaged in a sport for 6 to 8 weeks, the body can gradually adapt to the intensity of this movement, the original movement Load on the body's stimulus is not obvious.So, exercise intensity and time can not be static, with the enhancement of exercise capacity, timely adjustment of exercise load.
For example, to lose weight to a longer period of aerobic exercise-based, optional jogging, dancing, swimming, etc. On this basis, preferably 2 to 3 times a week strength training to increase muscle, improve basal metabolic rate, so that Better weight loss.In addition, high-intensity intermittent practice, running and other exercise methods also have good results.
6, develop good eating habits
Adhere to practice, and master the above good exercise methods, weight loss also need to pay attention to develop good eating habits.This is actually very simple, three meals a day only need a little control over dinner can be normal breakfast, lunch, dinner, dinner Try to control, not hungry, do not overeating.
7, long-term adherence
You do not expect exercise to lose weight will be able to cluster, thin one or two pounds a day, it is impossible, even if the exercise to lose weight, do not persist for a month will not have a significant effect.
Moreover, the beginning of exercise may find this phenomenon, that is, after the beginning of regular exercise, found that the weight will suddenly increase a few kilograms, which is mainly caused by the body to deploy energy, so some people mistakenly think that exercise more fertilizer, so that Abandon the sport.
In addition, the general view that the healthy weight loss rate of 5-10% per month by about the body weight.If the weight loss rate of more than 3 pounds per week, it means that the body will be subject to light or heavy damage, then there will be resistance Decline and so on.
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