How to lose weight for athletes

Athletes must master the methods when losing weight. How do athletes lose weight? In fact, many athletes have many ways of exercising. Mastering certain exercise methods and learning the necessary exercises to lose weight are the most important things. In fact, it is very important for athletes to master certain methods. It is very important to master certain warm-ups before exercise. So how can athletes lose weight while exercising? Let me give you a brief introduction.

1. Go outdoors

Studies have found that walking or running outdoors can burn 10 percent more calories than running on a treadmill. Outdoors, the relatively rugged road surface will produce greater friction; under the influence of natural wind, the moving body will encounter greater resistance; in addition, the alternation of uphill and downhill also allows outdoor sports to constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance when exercising outdoors, and the body itself needs to consume more calories. Compared with exercising on a treadmill, outdoor running can burn 3% to 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners persist longer.

2. Pay attention to warm-up exercises

Many people don’t like to warm up when they start exercising, thinking it can save time. But in fact, you are wasting time burning calories. Proper warm-up exercises can raise your body temperature and increase fat burning activity. For every degree your body temperature rises during exercise, your cells increase their metabolic rate by about 13%. Before exercising, do a simple to moderate intensity warm-up exercise for at least 5 minutes, gradually increase your heart rate, get your muscles moving, and speed up your breathing, which will greatly improve your body's metabolism and calorie consumption.

3. Exercise for at least 12 minutes each time

Any exercise will burn calories, but to truly achieve the effect of weight loss, you need at least 12 minutes of exercise (not including warm-up exercises). Spend time building a training effect, which increases your body's oxygen transport capacity and produces more fat-burning enzymes, such as lipase, so you can burn more calories during exercise and have more energy to do other things.

4. Short-term high-intensity exercise consumes more calories

Short-term high-intensity exercise is a method of exercise accompanied by moderate rebound, but in the same amount of time, the calories burned by short-term, high-intensity exercise can reach 1.5 to 2 times that of long-term gentle exercise, and even after exercise, it can continue to burn 75 to 125 calories. Short bursts of high-intensity exercise strengthen your muscles and increase your cells' ability to burn fat. The study found that cycling with different intensities, such as pedaling slightly hard for 5 minutes and then pedaling easily for 5 minutes, for an hour and a half, can burn 15% more calories than those who pedal hard for 30 minutes.

What are the methods for athletes to lose weight? In fact, it is necessary to control a certain amount of time when exercising, such as at least ten minutes, and at the same time, some high-intensity exercise. This exercise method can also consume calories. It is most important to pay attention to warm-up exercises and go outdoors for exercise in time. I hope the above exercises can help athletes lose weight successfully.