How can I lose weight successfully through exercise?

Exercise is a relatively good and effective way to lose weight. It can also enhance one's physical fitness and immunity. Compared with some weight loss pills and some weight loss surgeries, exercise is more worthy of recommendation, but if you want to be truly effective, you should lose weight reasonably and scientifically, especially in a planned and targeted manner, so that you can lose weight.

Fat will start to burn only if people exercise continuously for more than 40 minutes. The best way to lose fat is to stretch your exercise time as much as possible. Try interval training, which involves breaking up your exercise plan into several sessions, with breaks and then some exercise. For example: exercise on an exercise bike at a speed of 7 km/h for 2 minutes, then exercise at a speed of 5 km/h for 2 minutes, then return to 7 km/h, and continue this exercise for 45 minutes. 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.

In fact, as for how to exercise to lose weight, as long as we do the corresponding exercises according to our own physical condition and can do it for a long time, the weight loss effect will be obvious and will not rebound. However, it should be noted that dieting or even fasting is not a good way to lose weight and it is easy to rebound.