How to lose fat through exercise?

Exercise is an indispensable part of everyone's life, and it is the guarantee of health. But now, exercise is not only a form of health care, but also an important way for people to lose weight and reduce fat. Many people hope to achieve the goal of losing weight through effective exercise. So, how to lose fat through exercise, and what is the most effective way? Next, I will tell you about the methods and precautions for losing fat through exercise.

Many people say that exercising to lose weight will only make you fatter, so they are always skeptical about whether exercise can help you lose weight. In fact, exercise is one of the most effective ways to lose weight. The key is to master the amount and method of exercise.

1. Avoid strenuous exercise

Vigorous exercise is ineffective and unhelpful for weight loss. For example, running on a treadmill, lifting barbells, playing football, and all kinds of jumping and jumping activities, the exercise time is short and the amount of exercise is large, which will increase the body's consumption. A large proportion of this consumption is sugar and water, which can easily cause hunger and thirst, and will involuntarily increase the amount of food intake. This type of exercise is also not easy to stick to. When the heart rate exceeds 160 beats/minute, the fatigue caused often makes people give up exercise. The result of stopping and starting is of course ineffective weight loss. Even if they really grit their teeth and persevere to the end, they usually only train their muscles throughout the body to be extremely full and strong, which is far from the traditional slim and soft figure of oriental women.

2. Stick to aerobic exercise

Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and not easy to interrupt. It is beneficial to reduce the amount and volume of subcutaneous fat and is suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, Tai Chi, etc.

The requirements are: 1. There must be enough oxygen, preferably outdoors; 2. You must persist for 30 to 60 minutes; 3. Your heart rate during exercise must be less than 150 beats per minute. Not suitable times to exercise: when you are hungry, before meals, and before going to bed.

The best time to exercise is between 7 and 8 pm.

In addition, you can also exercise at home, such as squat exercises, skipping rope, using a chair instead of rib bars to kick your legs forward and backward, etc.

In short, the principle of exercise to lose weight is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effects. You must have confidence and persist in exercising until you achieve the goal of healthy weight loss.

Exercise is a necessity in life, but you must also pay attention to the method. Losing weight and reducing fat is important, but we must also pay attention to being reasonable and scientific. Otherwise, not only will we fail to achieve the best results, but there will be many side effects. Regarding how to exercise to lose fat, many methods, techniques and suggestions have been given above. You can try to learn more and pay more attention to some things in your daily life to achieve better results.