What are some weight loss exercises at home?

In today's society, many people want to exercise at home and are unwilling to go out for exercise because everyone has gradually become lazy. In fact, in life, many people have gradually accepted the concept of exercising at home to lose weight. It is not only convenient, but also can take care of the family. So how to lose weight at home? Next, let the editor introduce you to weight loss exercises at home.

Home exercise program:

Effects of aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, improve body shape, etc.

Time period selection:

1. Exercise after breakfast and after sunrise. Eat 100 grams of easily digestible food and a little milk 30-60 minutes before exercise.

2. Exercise one and a half hours after breakfast.

3. Starting two hours before dinner, eat 100 grams of easily digestible food 30-60 minutes before exercise.

4. One and a half hours after dinner and one hour before going to bed, choose according to your own habits.

Aerobic exercises include: swimming, running, aerobics, mountain climbing, skipping rope, playing ball, etc. You can choose any one of them, and the time should be controlled within 45-60 minutes. Jogging is also acceptable. Control the target heart rate, that is, the pulse is within (220-age) × (65%-85%). You can also do sit-ups and push-ups afterwards. If teenagers want to grow taller, they can practice pull-ups, parallel bars and jumping movements, as well as some stretching movements, mainly to prevent the bones from being squeezed and to stretch them. If you want to lose abdominal fat, you should do 2-3 sets of sit-ups after aerobic exercise, with more than 25 reps in each set.

The total exercise time for one session should not exceed 90 minutes. Exercise 4-5 times a week, or 7 times if you have good physical strength.

It is not advisable to exercise on an empty stomach or in the morning before sunrise. Exercise will consume the glycogen in the body. Generally, you should exercise one and a half hours after a meal, or replenish a small amount of easily digestible food and water 30-60 minutes before exercise. If you don't eat or supplement before exercise, it will affect the effect of fat loss or muscle gain, and there will be side effects.

Gym training plan:

Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.

1. Spinning bike: good atmosphere, high intensity, low fatigue and good effect.

2. Aerobics: good atmosphere, medium intensity, medium fatigue, and medium effect.

3. Treadmill: medium atmosphere, medium intensity, medium fatigue, medium effect.

4. Yoga: good atmosphere, medium intensity, medium fatigue, and medium effect.

After reading the above knowledge about weight loss exercises at home, have you learned a lot?

What is good is to be good at using free time to exercise, etc. After finishing housework at home and after dinner, you can take a walk at home, etc. At the same time, you can also do things within your ability in your free time.