Stop sitting around and do these little exercises to lose weight

　　Which exercises are best for losing weight in summer?

　　Weight loss exercise one: swimming

　　Swimming can be said to be a seasonal weight loss exercise in summer. The thermal conductivity of water is 26 times greater than that of air. The heat loss in water of the same temperature is more than 20 times faster than in the air, effectively consuming human heat. Swimming 100 meters in water consumes 100 kilocalories of heat energy, which is equivalent to running 400 meters on land, riding a bicycle 1,000 meters, or skating 1,500 meters. In addition, due to the action of water waves, the skin of the human body is constantly rubbed, causing skin Get relaxation and rest, so people who swim regularly will have smooth and soft skin. (If you are a beauty lover, please protect yourself from the sun. Indoor swimming is more resistant to ultraviolet damage)

　　Weight Loss Exercise 2: Mountain Climbing

　　Go to the suburbs, where the temperature is at least two degrees lower or even higher, with rich vegetation, fresh air, and a very happy mood. Climbing mountains when the weather is hot will increase physical exertion by about 20%-30%. The best way to eliminate fat is aerobic exercise, and in summer, mountain climbing is the best aerobic exercise. Every time you prepare to take a break after climbing a mountain, take a watch and test it: if your heartbeat is 120 beats per minute and it lasts for 10 minutes, it means that the amount of exercise has achieved the purpose of burning fat.

　　Weight loss exercise three: Take a walk after meals

　　Go for a walk in a nearby park. Under the high temperature of the city's heavy exhaust emissions, there are water and trees in the park, which will bring a bit of coolness. Apart from the impetuous mood, walking to lose weight in summer can be said to be an excellent psychological weight loss package.

　　Principles of summer exercise to lose weight

　　Principle 1 of exercise to lose weight: stick to aerobic exercise.

　　Because fat metabolism can only occur with the participation of oxygen, aerobic exercise is the best way to lose weight. exercise method. There are three conditions for effective aerobic exercise: adequate oxygen participation; participation of most muscle groups throughout the body during exercise; and maintenance for 20 to 40 minutes. There are many forms of aerobic exercise, including brisk walking, jogging, swimming, mountain climbing, cycling, aerobics, etc.

　　Principle 2 of exercise to lose weight: achieve moderate exercise intensity.

　　For exercise prescriptions to control obesity, the amount of exercise must reach moderate intensity. If it is too small, it will have no effect, and if it is too large, it will cause damage. healthy . Self-assessment of exercise intensity can be done through pulse ( heart rate ) to determine if the pulse immediately after exercise is 170 beats/min minus your age (for example, if you are 60 years old and your pulse is 110 beats/min), it means the exercise intensity is appropriate. If it is lower than this value, "the face does not change and the heart does not beat", it means that the amount of exercise is insufficient; if it exceeds this value, it means that the exercise intensity is too high.

　　Principle 3 of exercise to lose weight: consume at least 300 kcal of energy each time.

　　This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. Weight loss exercise should be done step by step, and the caloric energy consumption can be gradually increased from 240 kcal per day to 320 to 400 kcal per day, until 640 kcal per day is appropriate.

　　Principle 4 of exercise for weight loss: Exercise prescriptions vary from person to person.

　　Exercise prescriptions are best formulated by professional weight loss agencies. The level of aerobic exercise ability is measured through treadmills, power bicycles and other equipment, and a weight loss plan is formulated based on the data obtained and the obese person's physique. During the exercise control process for obese people, exercise prescriptions also need to be constantly adjusted. Exercise without a prescription is not allowed, nor is it possible to use one prescription to the end.