What is the best way to do weight loss exercise?

The quality of body shape is one of the most important issues for modern people. Obese people will lose fat through drugs or their own efforts. The just right people will remember not to eat so much on a whim. Of course, those who are very thin don’t have to worry, they just need to exercise their curves. So, this article is for people who feel fat, and it will teach you some weight loss exercises. Come and learn together with the editor.

1. Swimming

Among various weight loss methods, the safest and most effective way is exercise; and among various sports, the most ideal weight loss exercise is swimming.

Swimming is an aerobic exercise that consumes a lot of calories. This is because the heat conductivity of water is 28 times that of air. The amount of heat consumed by a person staying in water for 8 minutes is the same as the amount of heat consumed in air of the same temperature for 2 hours. So it has a better slimming effect.

When swimming, the human metabolism rate is very fast, and 1100 kilojoules of calories can be consumed in 30 minutes. Moreover, this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical.

2. Jogging

Simple and easy running is called the king of aerobic metabolism, and jogging among running is even called fitness running. Jogging is a simple movement, the amount of exercise is easy to adjust, and the weight loss effect is even more significant.

During jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, it can also burn fat, thereby reducing fat storage in the body and achieving the effect of weight loss. But it should be noted that you should replenish water in time when jogging. It is best to run 3,000 to 5,000 meters every day. Just run normally without running on the forefoot. After running, you should do muscle stretching exercises for about 15 minutes.

3. Speed ​​running

This fast and slow running style is simple and casual, and does not require following any set rules. Moreover, combining fast running and jogging, two types of exercise with different intensities, can consume both sugar and fat at the same time. Studies have found that variable-speed running is the best way to lose fat.

This is because when the human body is exercising, the energy consumed by the body mainly comes from sugar and fat. During short-term, fast, high-intensity exercise, sugar is mainly consumed; during long-term, moderate exercise, fat is mainly consumed.

4. Rope skipping

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp its magical weight loss effect.

In terms of exercise volume, skipping rope for 10 minutes continuously consumes the same amount of energy as jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short period of time.

In view of the unique health benefits of skipping rope for women, fitness experts have designed a "skipping rope progressive plan" specifically for female fitness enthusiasts. When you are a beginner, you only need to jump in the same place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can practice "series jumps" every day.

5. Climb stairs

Nowadays, people’s living conditions have improved. They take the car when going out and take the elevator when going upstairs, and their amount of exercise is very limited. If you can use stair climbing as exercise more often in your daily life, it can not only prevent the occurrence of coronary heart disease, but is also particularly beneficial for weight loss.

Climbing stairs for 30 minutes can burn 260 kcal of calories, which is 10 times more than sitting still, 4 times more than walking, 2.5 times more than swimming, and equivalent to jogging 800-1500 meters.

6. Dancing

Dancing will not only make you more graceful, but also help you to have a slim figure. From the perspective of modern medicine, dancing, a rhythmic whole-body exercise, is beneficial to restoring and balancing the body's biological rhythms, helping myocardial contraction, promoting blood circulation, and delaying cell aging.

Dancing can exercise every part of the body and can effectively slim the waist, hips and thighs, and increase the body's flexibility and toughness.

Weight loss exercises can not only allow you to do something meaningful in your spare time, but also promote your physical health, which is the most important thing. Nothing is impossible. If you want to lose weight, of course you have to learn these exercises. If they don’t work, you should ask yourself whether you have completed each one seriously. We don’t need to rush, results are what matters.