How to exercise to lose weight the fastest and most effective? With the following questions, let Xiaobian answer for you one by one.
How long does each exercise lose weight?
The length of exercise depends on the type of exercise and the intensity of the exercise. In general, aerobic exercise will take longer than anaerobic exercise; exercise for low- and moderate-intensity exercise will take longer than exercise for high-intensity exercise. For a period of time, the body provides energy mainly by consuming sugar. After a certain degree of exercise, the body burns fat to increase energy. Usually, aerobic exercise burns fat for 30 minutes. Therefore, in order to pass oxygen The purpose of exercise is to lose weight. Each time you exercise medium and low-intensity aerobic exercise can not be less than 30 minutes. Each time you perform a strength exercise, you mainly consider the intensity of its load. With a maximum load of 60%~70%, 8~12 The second group, you can do 2~3 groups at a time.
How long does it take to lose weight every day?
For aerobic exercise, about 60 minutes of aerobic exercise every day can control weight. If you need to reduce body fat, then the daily aerobic exercise time will exceed 90 minutes. Each aerobic exercise intensity is controlled at 60%. ~70% maximum heart rate range. (Maximum heart rate = 220-age) Medium-intensity aerobic exercise for 3 to 5 days a week, exercise time of about 150 minutes per week. Strength training, the body needs a long time to recover. It is recommended to do it for one week. 2~3 times strength training.
How to exercise to lose weight fast?
1. Warm up before exercise
Warming before exercise can avoid injury. This is a well-known principle. But in fact, in addition to stretching muscles and avoiding injuries, warm-up before exercise can also lose weight. When you officially start exercising, doing warm-up exercise for more than 10 minutes can consume After starting formal exercise, the body's sugar can speed up the state of burning fat, which can greatly improve the fat burning effect of exercise. Second, warm-up exercise can increase the metabolic rate, allowing oxygen to be delivered to muscles faster, and accelerate weight loss.
2. Control diet after exercise
Exercise consumes energy and causes people to feel hungry after exercising. If you can't control and eat in large quantities, you will in vain. But if you really want to eat, you can eat some fruits or vegetables.
3. Adjust the exercise plan in time
Through exercise, people's metabolic ability is increased and their athletic ability is enhanced. At this time, it is necessary to adjust the exercise plan in time, and increase the amount of exercise in order to further increase the metabolic capacity. If you insist on the same amount of exercise for a long time, you can only control the body weight and you cannot continue. Thin down.
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