Fast way exercise to lose weight

 1. Aerobic exercise is the most effective for weight loss

　　What kind of exercise is best for weight loss in winter? Usually high-efficiency aerobic fitness exercise is the best weight loss exercise. The so-called aerobic exercise refers to the oxygen obtained through breathing during those exercises, which can continuously supply the exercise muscles, metabolize sugar and fat under the action of enzymes to provide energy, and insist on continuous exercise, such as cycling , Walking, climbing stairs, running, swimming and other sports.

　　 2. Half squats are more effective than sit-ups

Most people don’t like to move in winter, but some people choose to do a few sit-ups before going to bed every day. They want to use these exercises to suppress the weight of the abdomen in winter, but this is often counterproductive, not only ineffective, but influencing To improve their enthusiasm for sports.

　　Experts mentioned that if you train less than 150 sit-ups per session, it will not achieve the goal of weight loss. Because sit-ups are tiring, they don’t consume a lot of calories. They don’t consume as much energy as doing half-squats, push-ups, etc., and they don’t consume more calories than running. Therefore, sit-ups are not ideal. Weight loss exercise.

　　3. Climbing stairs for ten minutes consumes 200 calories of energy

　　 In addition, when outdoor exercise is not very convenient in winter, indoor conditions can be used. For example, do not take the elevator when going upstairs. Climbing the stairs consumes a lot of energy. Climbing the stairs for ten minutes a day can consume nearly 200 calories of energy. When you watch TV every day, get up and exercise for 20 minutes. Half squats, side kicks, running in place, and stepping left and right are all good exercises. As long as you move, it will have an effect.

　　In winter, people’s immunity is weakened and people are prone to get sick. Therefore, another focus of the winter fitness program is to prevent diseases through effective exercise. However, unplanned and irregular exercise will not only fail to keep fit, but will also make you sick due to physical discomfort

　　 4. Adhere to the 531 principle of exercise

　　 The benefits of exercise for weight loss and health. Editors do not want to say much. What we want to introduce to you is the 531 exercise principle, that is, exercise 5 times a week, exercise for at least 30 minutes each time, and have a heartbeat of at least 110 beats per minute. You can also calculate the exercise intensity that suits you best according to the following formula:

　　Heart rate=(220-age)×(0.6~0.8)

　　 Note: Brisk walking is the best exercise for weight loss. Aerobic exercises such as jogging, treadmills, space walkers, swimming, cycling, aerobic dancing, etc. can achieve weight loss;

　　 While doing aerobic exercise, you must also cooperate with anaerobic exercise. Studies have found that people with more lean body tissues have a higher basal metabolic rate, and those with a high basal metabolic rate are less likely to gain weight. Anaerobic exercise can build muscles and increase the basal metabolic rate. In addition, the biggest difference between anaerobic exercise and aerobic exercise is that doing anaerobic exercise does not make people breathless like doing aerobic exercise, because you must hold your breath when doing anaerobic exercise.