Are you exercising to lose weight correctly?

　　There are many ways to lose weight nowadays, including fitness equipment, sit-ups, dieting, weight loss pills, running and so on. People always hope to achieve their weight loss goals through high consumption in a short period of time. But after a period of time, many people exercise Afterwards, although most of the muscles under the fat became stronger, the girth remained unchanged, and even increased significantly. When this happens, you should think carefully about whether your weight loss method is correct.

　　Is your weight loss method correct?

　　Generally speaking, the body only starts to use fat after exercising for more than 20 minutes, which means that each exercise time should not be less than 25 minutes.；

　　During exercise, the body consumes more calories than usual, so the appetite will increase significantly after exercise. If you do not pay attention to diet control, your weight will not decrease, but may increase.；

　　Some people, due to work stress, spend three days fishing and two days drying nets during exercise, but the effect can be said to be very small or even non-existent. For those who cannot guarantee to devote more than 25 minutes to exercise every day, they can divide the time into 3 non-consecutive 10 minutes for exercise. If they persevere, they can also achieve the purpose of losing weight. ；

　　Some people who lose weight like to exercise after meals. Don’t they know that exercising after meals will keep the metabolism in a hyperactive state, causing excess calories to be converted into fat. Therefore, exercising after meals is not conducive to weight loss.；

　　Some people who lose weight like to do strenuous exercise. It should be noted that muscles should be allowed to recover in time after strenuous exercise. It is best to repeat the same exercise every other day and alternate exercises to achieve the purpose of losing weight. ；

　　The most effective way to lose weight is low-intensity, long-term aerobic metabolic endurance events, such as jogging, swimming, aerobics, etc. You must persevere and pay attention to nutritional supplements.

　　How many times a week do you need aerobic fitness?

　　Regarding the frequency of fitness, the American College of Sports Medicine recommends that normal people should exercise 2 to 5 times a week. If you have no fitness habit before, you should start with a small amount, twice a week, and then slowly increase to three or four times. A common mistake that beginners make is that when they start working out, they are very enthusiastic and want to achieve results as soon as possible, so they exercise every day at once, and the intensity of each exercise is also very high. This often leads to overtraining, and symptoms such as fatigue, insomnia, and excessive body aches will appear in a short period of time. Then it will stop again. In fact, what we should realize is that fitness is a long-term habit. If you want to have a strong body, you should insist on fitness throughout your life. Best body shape and healthy In this situation, it will take months or even years of persistence to achieve it. Step by step is the best solution.

　　Ideal weight loss rate for aerobic fitness

　　The average person consumes about 15 kcal for one minute of jogging (the heavier you are, the more you consume), and one kilogram of fat consumes 3,500 kcal. If you jog for 30 minutes every day, you can lose one kilogram a week without changing your diet.

　　Of course, this is just a theoretical calculation. In fact, you will eat a little more after exercise. The weight loss rate recommended by experts is half a kilogram a week, so that the weight lost is not easy to rebound.

　　Aerobic fitness warm-up and cool-down

　　Before and after each aerobic training, there must be two phases: warm-up and cool-down: these two phases can make your fitness safer and more effective.

　　1. Warm up (that is, prepare for activities)

　　Warming up generally refers to using low-intensity aerobic fitness to gradually get your body into a better state and slowly increase your body temperature. heart rate Increase and breathe evenly and faster. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign that the purpose of warm-up activities is achieved is that the body starts to sweat slightly. The warm-up time is 5 to 10 minutes. When it's cold, warm up longer and wear more clothes.

　　In order to save time, many people go directly to high-intensity aerobic training without warming up. If this is the case, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of the muscles is not good, it is easy to cause damage. In addition, you will feel better before exercising after warming up, and the exercise time can also be longer. In other words, if you exercise without warming up, you will tire more easily.

　　2. Relax

　　Relaxation has the same effect as warming up. During exercise, blood circulation is accelerated and the amount of blood is increased, especially in the limbs. If you stop exercising immediately, blood will accumulate in the lower limbs and cause unnecessary burden on the heart. In severe cases, it can affect the blood supply to the brain and even cause dizziness and dizziness. Therefore, after achieving the purpose of exercise, there should be 5 to 10 minutes of relaxation, that is, gradually reducing the intensity of exercise and slowly returning to a quiet state.

　　What should you pay attention to when doing aerobic fitness?

　　female The following points should be noted

　　1. Wear a good bra when exercising, preferably one with strong support.

　　2. When exercising during menstruation, the amount of exercise should not be too large.

　　3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women with basic aerobics training need to consult a doctor during this period to decide whether to continue aerobics training.