How to exercise correctly to lose weight and the principles of exercise to lose weight

　　How to exercise correctly to lose weight? Stick to 7 principles of exercise to lose weight

　　1. Strength training is essential

　　For fat loss, dancing aerobically for an hour will not be as effective as weight training for half an hour. This is because the metabolic rate of muscles is relatively high.

　　Research from the Dallas Aerobic Research Association in the United States has proven that “the basic calorie consumption of one pound of muscle to maintain activity is 30 to 50 calories per day, but the calorie consumption of fat is only 2 calories. ”Therefore, if you want your body to burn more calories on its own, you must increase the ratio of muscle to fat in your body.

　　Going to the gym to do weight training twice a week, or developing the habit of lifting dumbbells every day, can make your body muscles stronger and promote self-depletion of fat.

　　2. Segmented exercise

　　Studies have shown that if the same two-hour fitness exercise is divided into 40 minutes and done three times in total, the fat consumed is almost 7 times that of two hours of exercise divided into 60 minutes.

　　Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, and the fat accumulated in the body will be quickly consumed during this time. Therefore, if you do exercise in segments as much as possible, the weight loss effect will be better.

　　3. Exercise for at least 20 minutes

　　Although it is said that it should be divided into short periods and multiple times, the minimum length of each session should not be less than 20 minutes. from promoting healthy From a certain perspective, a single exercise of more than 10 minutes can achieve the effect of promoting health. But from the perspective of fat loss and calorie consumption, only 10 minutes of exercise consumes very little, and the main consumption is glycogen.

　　The prerequisite for using fat energy is to exercise continuously for at least 20 minutes and keep the heart rate at more than 55% of the maximum heart rate (the maximum heart rate is 220 minus age). At this time, the glycogen in the muscles and liver has been consumed, and fat can begin to be utilized to a large extent.

　　4. Actions should be concise and feasible

　　When a person who loses weight can make up his mind, he needs a good exercise Method, and this exercise method is both simple and effective. Basically, you don’t need to learn specifically, such as how to exercise muscles, how to do movements, etc. It is best to just know it at a glance and then follow it. Because weight loss is physical work, not technical work, the actions must be concise, clear, and easy to execute.

　　For example, we recommend 6 simple exercises: high leg raise in place, step back in place + knee lift, half squat in place step back + front kick, half squat with left and right side steps, stand up from both ends while lying on your back, and butterfly twist.

　　5. Diversification of sports events

　　No matter what method you use to lose weight, you will hit a plateau at a certain point and become unable to lose weight. This is because after engaging in a certain exercise for 6 to 8 weeks, the human body can gradually adapt to the intensity of the exercise, and the stimulation of the body by the original exercise load is not obvious. Therefore, exercise intensity and time cannot remain unchanged. Exercise load must be adjusted in time as exercise ability increases.

　　For example, if you want to lose weight, you should focus on longer-term aerobic exercise, such as jogging, dancing, swimming, etc. On this basis, it is best to do strength training 2 to 3 times a week to increase muscle and increase the basal metabolic rate, so as to achieve better weight loss results. In addition, high-intensity interval training, running and walking combined with other exercise methods also have good results.

　　6. Develop good eating habits

　　After persisting in practicing and mastering the above good exercise methods, dieters also need to pay attention to developing good eating habits. This is actually very simple. You only need to control your dinner a little bit for three meals a day. Eat breakfast and lunch as normal, and try to keep dinner to a minimum so that you are not hungry and do not overeat.

　　7. Long-term persistence

　　Don't expect that you can lose weight by exercising, losing one or two pounds every day. This is impossible. Even if you lose weight through exercise, it will not produce obvious results if you do not persist for a month.

　　Moreover, people who have just started exercising may find this phenomenon, that is, after starting regular exercise, they find that their weight suddenly increases by several kilograms. This is mainly caused by the body's allocation of energy. Therefore, some people mistakenly believe that exercise will lead to weight loss, so they give up exercise.

　　Besides, it is generally believed that a healthy weight loss rate is about 5-10% of body weight every three months. If the weight loss rate exceeds 3 pounds per week, it means that the body will be lightly or severely damaged, and the resistance will also decrease.

　　Key points of exercise to lose weight

　　1. Have some snacks before exercise to increase your energy.

　　You may find it incredible, how can you eat before exercise? In fact, you can eat a snack containing high-quality protein 90 minutes before exercise, such as: egg , walnut kernels, sesame seeds, etc., then with the same intensity of exercise, the body's load capacity will definitely be improved, and the body will naturally burn more calories than usual. Protein is like Popeye's spinach, it can instantly increase the body's vitality.

　　Warm reminder: The eating time should not be too close to the time of exercise. Blood rushes into the stomach, which will weaken the effect of exercise. In 90 minutes, the nutrients are just absorbed, which will strengthen the exercise.

　　2. Doing weight loss exercises in the morning is more effective

　　Fat is something that is soft but not hard. When parents are tired, it accumulates unbridled in their bodies. On the contrary, when the parents are full of energy, it has no place to hide. Scientific research has proven that exercising in the morning can keep your metabolism at a higher level throughout the day. The more energetic your body is, the more calories it will naturally consume.

　　3. Pay attention to the diversity of sports and regular circulation

　　Doing the exact same exercises every day, even if you don't feel bored, your body will develop resistance. The same amount of exercise will burn less fat each time. This is why every time you exercise to lose weight, the initial effect is always better. If you choose to swim today, you can switch to running or aerobics tomorrow. Do different exercises every day and cycle regularly to give your body different stimulation and help burn more calories.

　　4. Warm up fully before exercise to achieve better fat burning effect.

　　The consumption of fat requires a long process. When you feel your whole body getting hot and sweating slightly, it indicates that your fat has just entered the burning state, and this process takes 10 to 15 minutes, which is the warm-up. For example, riding a bicycle at normal intensity for about 30 minutes can achieve a very good fat-burning effect, but if you only do it for the first 20 minutes or so and then stop, then it is basically a "waste exercise."

　　Do some strength training first. Muscles are the body's heaters. You can complete the warm-up in 10 minutes. In this way, when you start formal exercise, the entire process is burning fat.