What are some exercises that can help you lose weight?

Obesity is a rather troublesome thing for ladies who love beauty. No matter what clothes they wear, they look bad. They have tried many ways to lose weight but to no avail. Some even go on a diet. Long-term dieting may not only fail to achieve the weight loss effect, but also easily cause malnutrition in the body. You should pay attention not to diet to lose weight. You cannot lose weight by dieting. More importantly, dieting can cause great damage to the stomach. Below, the editor will teach you several exercises for weight loss. Exercise can achieve the goal of weight loss.

Choose brisk walking or jogging

1. For people who have no exercise habits, walking can reduce sports injuries

With each step an average person takes, the impact on the soles of their feet is approximately 1 to 2 times their body weight, which is only about 1/3 of that of jogging. Correspondingly, the pressure on the knee and ankle joints is much smaller. Generally speaking, walking will not cause serious injuries to the knee and ankle joints unless you sprain your ankle by stepping on something like a rock or your foot is stepped on by a companion behind you.

2. It is safer for the elderly and obese to walk

The joints of the elderly begin to age, and their knee and ankle joints can hardly withstand the impact force generated during running. For the elderly who have no exercise habits, walking exercise is safer. However, if the elderly have had the habit of running since they were young, their knee and ankle joints will be more adaptable and it is safe for them to do running exercises.

For obese people, due to their heavy weight, the knee and ankle joints are under greater pressure during running, which can easily cause injuries to the knee and ankle joints. Therefore, walking is safer for obese people than running.

How many steps should you take every day?

The amount of exercise varies from person to person. Some people may be fine walking tens of thousands of steps, while others may have problems walking a few thousand steps. At this time, you need to judge whether the exercise is excessive based on how you feel after walking. Generally, there are three senses of exercise level. The first is that after waking up from a nap after exercise, you still feel tired and it is difficult to relieve the fatigue, which means you have over-exercised. The second type is that after waking up, you are not tired but more energetic, which means that the amount of exercise is appropriate. The third type is that after waking up, there is no difference from usual. At this time, you should consider insufficient exercise.

When you first start brisk walking, you can do it every other day, with about 6,000 steps each time; then, depending on your own situation, gradually increase to 5 times a week or once a day, with 8,000 to 10,000 steps each time. The exercise time should be 40 minutes to 1 hour.

Fast walking method

1. Take big steps: After stepping forward, let your heel touch the ground first, then consciously let the sole of your foot and toes touch the ground, and then use your toes to push off the ground. It is best to keep your knees slightly bent.

2. Keep your head up and chest out: keep your back straight and don’t lean forward like running.

3. Swing your arms: Swing your arms actively. Swing your arms so that your upper and lower arms are about 90 degrees, rhythmically swinging them behind your hips and up to shoulder height.

4. Speed: It varies from person to person and can be divided into slow walking (about 70-90 steps per minute), medium walking (90-120 steps per minute), fast walking (120-140 steps per minute), and very fast walking (more than 140 steps per minute). In terms of my own feeling, the lowest effective intensity is slight sweating and a little breathlessness, but it does not affect speaking. Moderate intensity means sweating, panting, and affected speech coherence, with the underwear slightly wet. High intensity means sweating profusely and not wanting to talk.

In addition to exercise and weight loss, diet is also very important. Do not eat high-fat and high-calorie foods, such as chocolate, cream cake, candy, pork fat, fried chicken wings, etc. Drink enough water every day, chew slowly when eating, eat regularly, and do not overeat. Eat more fresh vegetables and fruits. Only by persisting in exercise can you achieve the desired results.