How to lose weight through fitness scientifically?

When people lose weight, they must ensure that the method is correct. On the one hand, it is to achieve better weight loss results, and on the other hand, it is to ensure physical health. Among various weight loss methods, fitness exercise is still very good, and everyone can choose the way of exercise according to their own preferences. Long-term physical exercise is very effective. So how to scientifically exercise and lose weight?

1. Consciously exercise your upper arms more

My trainer told me to swing my arms when I run, but I thought it looked funny. Listen, the coach is right. Doing this allows you to complete full-body exercise while consuming the same amount of physical energy, and the upper and lower body will heat up at the same time, producing the effect of 1+1>2. Correct arm swinging movement: bend your elbows about 90 degrees, and the arm swing range should be from 15 to 20 cm behind the hips to forward to chest height.

2. Breathe through your nose

When exercising, breathe in and out through your nose, rather than your mouth, to help steady your heart rate. You know, when your heart rate reaches a certain rate, you will feel short of breath and have the urge to give up. Conversely, controlling heart rate can improve physical endurance, effectively extend exercise time by 15 to 20 minutes, and burn more calories. You may feel uncomfortable at the beginning, but don't be discouraged. After practicing 6 to 8 times, you will gradually get used to it.

3. Exercise on the beach

This rule for burning more calories is simple and easy to remember: the softer the surface of the sports venue, the more calories you are likely to burn. For example, brisk walking or jogging on the beach or grass will be more effective than doing the same exercise on hard ground. Water is the softest, so exercising in water consumes the most calories. Try stepping in your own bathtub and you will understand.

Things to note after exercise:

Do not eat within 30 minutes after exercise. Because the gastrointestinal blood vessels are in a contracted state at this time, eating will affect digestion.

The body becomes acidic after exercise, so you should eat more alkaline foods such as fruits and vegetables.

You cannot drink a lot of water after exercise, because after the water is absorbed into the blood through the stomach and intestines, it will increase blood circulation and cause a burden on the heart. In addition, the temperature of drinking water should be controlled between 8℃ and 14℃, and not exceed 800 ml per hour.

Through the above introduction, everyone has a clear understanding of how to exercise and lose weight scientifically. In order to have a better figure, you cannot give up easily after making a long-term plan. In order to avoid excessive fatigue, you can pay attention to the diversification of exercise methods and eat a reasonable diet on a daily basis, and the effect will be good.