How to exercise to lose weight?

Obesity in women can bring many troubles. It is not just the appearance that is affected. Long-term obesity can also cause some cardiovascular and cerebrovascular diseases, which is very harmful to the body. Obesity in middle-aged and elderly people can also cause a series of vascular diseases such as high blood pressure, so exercise is needed to achieve the goal of losing weight. So how should you exercise to lose weight? Let us take a look at it together below.

Exercise duration affects weight loss efficiency

One hour of exercise will keep the fat consumption rate high, but the consumption rate of the substance mainly depends on the individual's exercise method. Short-term high-intensity training mainly consumes liver glycogen and muscle glycogen; low-load, long-term continuous projects use fat as the energy source for a greater proportion than carbohydrates. Therefore, the one-hour exercise limit is not an absolute factor in weight loss results.

Note:

1. Add some protein before exercise

Protein instantly boosts your body's energy. If you eat a snack containing high-quality protein, such as eggs, sesame seeds, walnut kernels, etc. 90 minutes before exercise, then your load capacity will be improved for the same weightlifting exercises, and your body will naturally burn more calories than usual. However, eating should not be too close to exercise time.

2. Exercise should be diverse

If you do the same exercises every time you go to the gym and do the same amount of exercise, you will burn less fat each time. This is why the effect of weight loss is better in the early stages. If you choose to jog today, you should try aerobics or swimming tomorrow. The most important thing is to change regularly to give the body different stimulation, and the calories consumed will increase sharply.

3. Keep your training intervals

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.

4. Eat a healthy diet

Eat more vegetarian food and less meat and starchy food, but don't diet too much, otherwise it will harm your body. It is recommended to use Cassia seed, Poria cocos, black oolong and other formulas to make Juewu Decoction. Poria cocos can play the role of strengthening the spleen and stomach and protecting the liver. Regular drinking of Juewu Decoction tea does not affect diet and physical health, but also helps to remove fat and detoxify, which can achieve twice the result with half the effort.

5. Warm up before exercise

The consumption of fat requires a long process. When you feel your whole body is hot and sweating slightly, your fat has just entered the burning state. This process takes 15 to 20 minutes, which is the warm-up. Simply put, you rode a bike for 30 minutes, but the first 20 minutes were wasted. Do some strength training first. Muscles are the body's heaters and you can warm up in 10 minutes. This way, when you start cycling, you'll be burning fat the whole time.

I believe that after reading the above article, all friends have already had a certain understanding of how to exercise to lose weight. I hope everyone will pay attention to their physical health in life, pay attention to carefully observe whether they have any discomfort when exercising, and pay attention to replenishing the water lost in the body when exercising for weight loss. Only by exercising for a long time can you achieve the effect of weight loss.