How to do effective fitness and weight loss exercises

Many people want to know about weight loss exercises, because in today's era, there are too many obese people. Since people have no restraint in diet and often have the habit of overeating, it is easy to cause obesity. When our bodies are obese, many diseases will also entangle us at this time. Therefore, obese bodies must lose weight, and weight loss exercises can be used to lose weight. So what are the effective weight loss exercises?

First, run for more than 30 minutes every day on the 1st, 3rd, and 5th of each week, with a treadmill speed of 8-9 and a slope of 5.

On the 2nd, 4th and 6th days, ride a bike or elliptical machine for more than 30 minutes. You can decide the difficulty level yourself, and keep doing it for at least 1 month.

Generally, fitness dance should be performed three times a day, once in the morning, afternoon and evening. The best time to do aerobics is in the afternoon. In the afternoon when the sun fades and one's mental energy begins to rise, doing aerobics is most likely to achieve the effect of losing weight.

If you exercise on an empty stomach for a long time, it will lead to a sharp drop in weight, damage to organ function, cause diseases, and affect your health. But you can't practice right after a meal. Generally, you can do aerobics exercises two hours after eating. Because the stomach is full of food after eating, exercising immediately will affect digestion and easily cause symptoms such as abdominal pain and nausea. In addition, you should eat easily digestible food before exercise and rest for 30 minutes before eating after exercise.

Before and after doing weight loss exercises, it is important for safety to do adequate warm-up and appropriate cool-down activities. When the room temperature is above 20℃, the warm-up time is 10 minutes. When it is below 20℃, the warm-up time should be appropriately extended. The finishing activity takes about 10 minutes and is not affected by temperature changes.

A set of scientifically designed and reasonably weight loss exercises has a very clear description of exercise intensity, that is, medium to low intensity exercise, which requires the practitioner's heart rate to be maintained at 120 to 150 beats per minute (for people aged 20 to 40 who do not have obesity-related diseases), and should always sweat slightly but not profusely.

No matter what method you choose to lose weight, weight loss exercises are fine, but you need to persist in losing weight. Only in this way can you get better weight loss results. When losing weight, you must also remember to do these postures in a formal way. If you persist, but the exercise method is not formal, then it may be in vain.