sports weight loss is known as one of the most effective and safest ways to lose weight, and has been favored by many beautiful women.exercise can not only exercise the body, make it consume excess fat in the body, promote metabolism, achieve the purpose of exercise weight loss, help you keep your body, but also make you feel happy.
The best way to exercise weight loss
sports weight loss is mainly divided into three categories: endurance exercise, force movement and ball movement.
1. Endurance exercise
Pirellial sports suitable for obese people include walking, climbing, jogging, cycling, swimming, etc.
2. Powerful exercise
Powerful exercise is mainly the training of muscle strength. It is an effective exercise that consumes fat, and is suitable for exercise methods that are suitable for obese people with better constitution.
3. Ball movement
Those who have good constitution can participate in less intense ball games, and those with weak constitutions can only take non -competition forms.
What are the benefits of exercising to lose weight?
1. Promote metabolism
exercise can restore the regulation of metabolism, stimulate the function of the body, consume excess fat, and then promote the metabolism of fat.
2. Prevent fat formation
muscle exercise increases the utilization rate of muscles to free fatty acids and glucose in the blood, which reduces fat cells and thinner; on the other hand, excess sugar is consumed and cannot be converted into fat, reducing the formation of fat.
3. Improve the cardiovascular system
exercise helps to improve myocardial metabolism, improve myocardial work ability, strengthen heart retractable, improve the cardiovascular system of the obese person's cardiovascular system, reduce the heart load, and improve the function of the cardiovascular system.
4. Improve lung respiratory function
exercise increases the strength of respiratory muscles, increases the range of thoracic activity and lung activity, improves lung ventilation and air replacement function, and the gas exchange is accelerated, which is conducive to more oxidation and burning excess fat.
5. Promote gastrointestinal motility
exercise improves the regulating function of internal organs of the abdominal cavity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as bloating and intestinal drums, constipation, lower limb veins, hemorrhoids, and drowsiness.
6. increase the vitality of the brain
The exercise adjusts the state of activity of the cerebral cortex, makes the spirit full, and increases confidence in defeating obesity.
The best time to exercise weight loss
Mild exercise is the most reasonable one hour after meals. Moderate exercise should be arranged two hours after meals. High -intensity exercise can be carried out three hours after a meal.
Based on this, you can launch several optimal exercise time periods:
Morning time: 3 hours after breakfast to before lunch.
Afternoon time: 3 hours after lunch to before dinner.
Evening time: 3 hours after dinner until bedtime.
Why not exercise immediately after meals?
1. After the rising insulin secretion after meals, it can inhibit the decomposition of fat, and the source of energy is limited.Due to less fat decomposition, weight loss should not be performed during this time.
2. Stimulate the gastrointestinal: After eating full, exercise will bring mechanical stimulation to the stomach and intestines, vibrate the gastrointestinal dissolved objects, vibrate up and down, and may cause symptoms such as vomiting and gastric cramps.
3. Affects the effect of weight loss exercise: The body internal sympathetic nerves in the body are easily suppressed after eating. At this time, if the body is exercised, the exercise effect will be discounted.
4. Disorders of blood flow distribution: The digestive organ needs a lot of blood digestion and absorption after eating full meal. When the whole body muscles are exercising, a large amount of blood also needs to participate, so the blood volume of the digestive organs will be captured, which will cause the digestive and absorption function to disorders.Disorders not only affect the exercise effect and harm the body.
What exercise to lose weight is the fastest and most effective?
What exercise is the most weight loss, generally depends on the calories consumed by any exercise.swimming can consume 476 calories for an hour, which is equivalent to the calories of two burgers and is the best way to lose weight.
If you master some slimming skills of weight loss, you can lose weight faster! Each swimming time should be more than 40 minutes, so that weight loss is more effective.
1. Go all out when swimming.Keep the heart rate of about 80%at the maximum heart rate. In order to ensure this standard, every time you swim for a period of time, how many times do you jump in 6 seconds in 6 seconds, and add a "0" to 1 minute of heart rate.
2. Minimize rest time.The break during the swimming process was halved until one round or intermittent time was reduced to 10 seconds.
3. Use kick board.Water toys such as kick board, paddle, foot, and life rings not only help to burn more calories, but also exercise limbs muscles.
4. Practice in time period.Like professional swimming players training, the swimming is divided into four festivals, and the break between the festival is 15-30 seconds.The specific arrangement is to travel 1 back and forth first, then two back and forth, and then two back and forth. Finally, one back and forth, and you need to travel at the end of each section.
5. Quick short distance travel.Many people are slow when swimming. This consumption is not as good as fast -distance traveling, but the fast travel should not penetrate through, otherwise the physical consumption is too fast.You can take a slow tour for a speedy tour, two slow travels and two sections of fast travel.
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