What exercises can you lose fat, and what exercises are more fat loss?

1. Aerobic exercise can effectively burn fat, while muscle strength exercise strengthens muscles, tightens lines, and improves metabolism, and the two complement each other.

2. If you want to **, you must strictly implement 3-5 days a week and 30-60 minutes of aerobic and muscle strength alternation. Or 60-90 minutes of exercise 3-5 days a week. If you really can't drain 30-60 minutes of time every day, the fragmented time exercise method can also be accumulated.

If you continue like this for 3 months, you will definitely lose weight beautifully.

3. Both diet and exercise can change the rate of metabolism. If you exercise immediately after waking up, your metabolism will rise earlier and increase throughout the day, burning more calories. So the real benefit of exercise is that in addition to burning calories during exercise, you can also burn 180-400 calories more than usual within 6-8 hours after exercising.

In the morning, the air was good, there were no cars. Jogging for 1 or 45 minutes to slim down your legs and lose fat, it is recommended to wear a sauna belt when exercising.

<><1 What does the body consume during exercise?

We know that it is sugar, protein, and fat that provide calories. Protein needs to be used for energy, and it is also the way of sugar and fat.

So when we exercise, we consume fatty acids and sugars.

The fat we want to lose is the fat in the adipose tissue.

During exercise, fat is broken down into fatty acids, which enter the bloodstream and become free fatty acids, which are transported by the blood to the muscles for energy.

Muscles also contain triglycerides (I write intramuscular fat for easy understanding), and they also provide energy during exercise; If it's consumed, the body will replenish it after exercising.

Sugar will talk about [why resistance exercise helps you develop an easy-to-lose physique] and then talk about it in detail.

2 Aerobic and anaerobic exercise consumption is different.

Many people think that running is aerobic or something, and anaerobic is resistant.

No, it's hungry.

Anaerobic exercise has a high intensity, oxygen can't keep up, and sugar is energy fast, so sugar is mainly consumed.

Aerobic is a low-to-medium intensity of exercise, oxygen keeps up, and energy is supplied by sugar and fat.

The theoretical basis for recommending weekly aerobic exercise for obesity is also based on this.

But for fat loss, anaerobic consumption is large enough, and it doesn't necessarily have to be aerobic. ）

3 Exercise intensity and exercise duration affect the proportion of fat burned.

Look at the picture, look at the picture. You don't have to worry about what the VO2 uptake is, it corresponds to the intensity of exercise.

Simple summary: low exercise intensity, high proportion of fat consumption (but!) low total consumption).

The exercise time is long, and the aerobic proportion is high.

4 Then you say, what exercise is the best way to lose fat?

I know that many sisters like to listen to "how to do it", but many of them really can't directly give a conclusion that works for everyone.

Regardless of other factors, exercise alone, the highest fat oxidation rate:

Moderate-intensity exercise, 45% to 65% VO2 maximum.

I myself have a heart rate between 130-160 (which is different for everyone).

If you feel it, it should be a little wheezing, but not very wheezing.

If you use the lowest force of 1 and the highest of 10, it should be between 4 and 7.

1. Run in place Effective point: tighten the thigh muscles Choose an open space of about one square meter indoors or in the aisle, and run barefoot in place for 15 minutes a day.

2. Go up the stairs Effective: calves, thighs, buttocks Go up and down the stairs three to four times a week, for 30 minutes each time, you can consume about 400 calories, and you can also strengthen the calves, thighs and femoral muscles. How to do it:

Repeat the movements in step 1 and step 4 for a set of 20 reps, 2 sets for each of the left and right feet. Step 1—Place the small step on the right side of the body, step on the step with your right foot, and step on the ground with your left foot; Step 2 - Squat down slightly, bend your knees, and do not exceed your toes. Description:

The effect of these two steps is to beautify the calves and reduce leg fat. step3—Put the weight on the right foot to support the weight of the body, raise the left leg outward, and stop at the highest point for a moment Step4—Count to 5, step the left foot back to the ground, and then change the foot when it is done a certain number of times. Description:

These two steps can help eliminate fat build-up in the buttocks and tighten the buttock muscles to lose buttock fat.

3. Walking Effective point: legs and waist Rushing in the hustle and bustle of the city, day after day, how many beautiful fitness plans have been repeatedly stranded. Can't you really have the time to shape your own beauty?

no！Look at the slender figures and radiant spirits of these "rampant" beauties, and tell you, as long as you have a little more perseverance and struggle, inspiration and abandonment, everything is OK! About 45 minutes after eating, walking at a speed of kilometers per hour will consume calories quickly, and if you walk again 2-3 hours after eating, the effect is better.

4. Yoga: Whole Body Ancient fitness method from India, 3 to 4 times a week, can not only strengthen muscles, increase toughness and flexibility, but also maintain a slim body.

5.Dance: The whole body sings and dances, 3 to 4 times a week, which is also one of the best methods.

6. Skipping rope: thighs, calves As long as there is enough space, skipping rope can be carried out anytime and anywhere, and can be integrated into the game.

7. Morning exercises: the whole body, breathing smoothly (please use complete breathing when doing morning exercises) After waking up in the morning, do about 20 minutes of freehand exercises, which can not only lift the spirit to meet the challenges of the day, but also maintain a youthful posture.

8. Drinking water: the whole body We often sigh like this: alas, I will gain weight if I really drink white water!

In fact, drinking water to gain weight is caused by edema, as long as the salt intake is reduced, the edema will gradually fade. On the contrary, if you know how to use water to **, you are not far from slim days! Among the many ** methods, drinking water correctly is the easiest and no burden.

The water you drink here refers to boiled and mineral water, not high-calorie beverages, otherwise it would be counterproductive. Drink at least 2 litres of water a day, one glass each after waking up, at breakfast, in the morning, before lunch, after lunch, before dinner, and after dinner, preferably slowly.

9. Salt therapy: Rinse the whole body with warm water, then apply coarse salt to the whole body, and then massage it to make the first heat until it appears red. Generally, it is massaged for 5-8 minutes and then immersed in 38 warm water for 20 minutes.

There are mainly the following types of fat loss exercises:

1. Swimming. The calorie consumption is large in a short period of time, and 12 minutes of freestyle a day can burn 836kj of calories, 3 times a week, which can keep away from the trouble of obesity.

2. Walk 10,000 steps a day.

3. 1 hour of toe lifting exercise can exercise the leg muscles.

Fourth, insist on dancing for 1 hour a day, so that all parts of the body can be moved, such as ballet.

5. Insist on cycling for one hour every day.