Exercise to lose weight is known as one of the most effective and safe ways to lose weight, and has always been favored by many beauty-conscious women. Exercise can not only exercise the body, make it consume excess body fat, promote metabolism, achieve the purpose of exercise to lose weight, help you maintain a slim figure, but also make you feel happy.
The best way to lose weight with exercise
Sports weight loss is mainly divided into three categories: endurance sports, strength sports and ball sports.
1. Endurance sports
Endurance sports suitable for obese people include walking on flat ground, walking on hills, jogging, cycling, swimming, etc.
2. Strength exercise
Strength exercise is mainly training to strengthen muscle strength, it is an effective exercise to consume fat, and it is suitable for people with better physique. Exercise methods used by obese people.
3. Ball games
Obese people with good physique can participate in less intense ball games, while those with weak physique can only play non-competition forms of ball games.
What are the benefits of exercise to lose weight?
1. Boost metabolism
Exercise can restore The regulation of metabolism, stimulate the body function, consume excess fat, and then promote the metabolism of fat.
2. Prevent fat formation
Muscle exercise increases the utilization of free fatty acids and glucose in the blood by muscles, making fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, reducing fat formation.
3. Improve cardiovascular system
Exercise helps to improve myocardial metabolism, improve myocardial working capacity, strengthen cardiac contractility, and improve the heart rate of obese people. The ability of the vascular system to adapt to physical load reduces the load on the heart, thereby improving the function of the cardiovascular system.
4. Improve pulmonary respiratory function
Exercise increases the strength of respiratory muscles, increases thoracic range of motion and vital capacity, improves pulmonary ventilation and ventilation function, Gas exchange is accelerated, which is conducive to more oxidation and burning of excess fat.
5. Promote gastrointestinal motility
Exercise improves the regulation function of abdominal visceral activity, increases gastrointestinal motility and blood circulation, and makes abdominal distension and bowel movement. Complications such as drumming, constipation, varicose veins, hemorrhoids, and lethargy are reduced.
6. Increase the vitality of the brain
Exercise adjusts the activity of the cerebral cortex, makes the spirit full, and increases the confidence to overcome obesity.
The best time to exercise to lose weight
Light exercise is most reasonable one hour after meals, moderate exercise should be scheduled two hours after meals Do, high-intensity exercise can be carried out three hours after the meal.
According to this, several optimal exercise time periods can be derived:
Morning period: 3 hours after breakfast to before lunch.
Afternoon session: 3 hours after lunch to before dinner.
Evening hours: 3 hours after dinner to bedtime.
Why not exercise right after meals?
1. The secretion of insulin increases after meals, which can inhibit the decomposition of fat and limit the source of energy. Due to less fat breakdown, weight loss exercise is also not suitable for this time period.
2. Stimulate the stomach: Exercising after a full meal will bring mechanical stimulation to the stomach, causing the dissolved substances in the stomach to vibrate left and right, up and down, which may cause symptoms such as vomiting and stomach cramps.
3. Affect the effect of weight loss exercise: After the human body eats, the parasympathetic nerve in the body is easily inhibited. At this time, if the body wants to exercise, the exercise effect will be reduced.
4. Disordered blood flow distribution: Digestive organs need a lot of blood to digest and absorb after a full meal. When the muscles of the whole body are exercising, they also need a lot of blood to participate, so the blood volume of the digestive organs will be taken away, resulting in Digestion and absorption disorders, which not only affect the effect of exercise but also harm the body.
What exercise is the fastest and most effective way to lose weight?
What exercise is the most effective way to lose weight generally depends on which exercise consumes more calories. Swimming for an hour can burn 476 calories, the equivalent of two burgers, and is the best way to lose weight.
If you master some tips to lose weight by swimming, you can lose weight faster! The swimming time should be more than 40 minutes each time, so that weight loss is more effective.
1. Do your best when swimming. Keep the heart rate at about 80% of the maximum heart rate. In order to ensure this standard, every time you swim for a period of time, count the number of times the pulse beats in 6 seconds against the watch, and add a “0” to the heart rate for 1 minute.
2. Minimize rest time. Halve the rest time between swims until a back-and-forth or interval is reduced to 10 seconds.
3. Use the kick board. Water toys such as kickboards, paddles, flippers, and life buoys not only help burn more calories, but also exercise your limbs muscles.
4. Practice in different time periods. Like professional swimmer training, divide the swim into four sections, resting 15-30 seconds between sections. The specific arrangement is to swim 1 round-trip first, then 2 round-trips, then 2 round-trips, and finally 1 round-trip, with fast swimming at the end of each section.
5. Quick and short-distance travel. Many people swim slowly, which consumes far less calories than fast short-distance swimming, but fast swimming should not run through, otherwise the physical energy consumption will be too fast. It can be a slow tour followed by a fast tour, two slow tours followed by two fast tours, etc.
