Recommended methods for quick exercise to lose weight

　　Moderate exercise is good for our body and mind healthy of. And for people who want to lose weight, what exercises can they do to lose weight quickly and effectively? Here are some recommended ways to lose weight through quick exercise for your reference.

　　Go outdoors and exercise

　　Studies have found that walking or running outdoors burns ten percent more calories than running on a treadmill. Outdoors, relatively rough roads will produce greater friction ； Affected by the natural wind, the moving body will experience greater resistance ； In addition, the change of uphill and downhill also allows outdoor sports to constantly change the rhythm. Therefore, whether running, riding a bicycle or roller skating, practitioners will experience greater resistance when exercising outdoors, and the body itself needs to consume more calories. Compared with exercising on a treadmill, running outdoors can consume 3% to 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners persist longer.

　　1 hour of exercise, once a week

　　Researchers at the University of Victoria in British Columbia found that 60 minutes of exercise burned five times more calories than 30 minutes of exercise. Even if you don't have time to exercise for an hour every day, doing it once a week can burn more calories than exercising in a short period of time.

　　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, in this case, you waste the time to burn calories. Proper warm-up exercise can increase your body temperature and increase fat-burning activity. For every degree your body temperature increases during exercise, your cells will increase their metabolic rate by about 13%. Do a simple to moderate-intensity warm-up exercise for at least 5 minutes before exercise to gradually increase your heart rate , make your muscles active, your breathing accelerates, and your body's metabolism and heat consumption will be greatly improved.

　　Exercise for at least 12 minutes each time

　　Any exercise will consume calories, but to truly achieve the effect of weight loss, you need at least 12 minutes of exercise (warm-up exercises not included). Take the time to build a training effect that increases your body's oxygen-carrying capacity and produces more fat-burning enzymes like lipase, so you burn more calories while exercising and have more energy when doing other things.

　　Short-term, high-intensity exercise consumes more calories

　　Short-term high-intensity exercise is an exercise method with moderate rebound, but in the same time, short-term, high-intensity exercise exercise The calories burned 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. Research has found that cycling at different intensities, such as pedaling slightly harder for 5 minutes and then pedaling easily for 5 minutes, lasting for an hour and a half, consumes more than 15% more calories than those who pedal hard for 30 minutes.

　　jump rope

　　Jumping rope is a great aerobic exercise for losing weight. Moreover, the cost of skipping rope is relatively low, the venue requirements are not very strict, and you can also exercise at home. Jumping rope for 30 minutes a day can consume 440 kcal. Calculating that losing 1 kilogram of fat requires 7,200 kcal, skipping rope can lose 1 kilogram of fat in less than 5 hours. Therefore, girls who want to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to massage your calves to relax the tense calves and prevent them from turning into muscle legs.

　　Choose heavier dumbbells

　　Use heavier dumbbells (for example, if you previously lifted a 10-pound dumbbell 10 times, now you lift a 20-pound dumbbell 5 times), this will allow you to burn 25% more calories during dumbbell lifting exercises. Because heavy weights break down more muscle protein, your body must use more energy to recover, which results in greater internal caloric expenditure. Researchers at Washington University School of Medicine in St. Louis found that people who lifted heavy objects three to six times increased their metabolic rate in calorie burning by up to 8 percent during sleep. That's enough to lose about 5 pounds in a year, even if you do nothing else.

　　Try to keep your body moving as much as possible

　　If you eat 350 more calories, you can lose 35 pounds per year. Burn 350 more calories a day just by standing up and pacing while talking on the phone instead of sitting in a chair ； Don’t spend too much time at the computer, get up and walk around more ； If it's a short distance, walk instead of other means of transportation.

　　Eat more vegetarian food, eat less meat

　　After all, vegetables and fruits also contain a lot of fiber and rich vitamins, which are enough for your physical energy consumption.； Non-vegetarian food contains a lot of high calories and fat, which makes it easier for you to gain weight. Of course, moderate non-vegetarian food is also allowed, such as fish, poultry, etc. Otherwise, it will be troublesome if the nutrition is not balanced and you get sick.

　　play badminton

　　Playing badminton can not only exercise the muscles of the whole body, but also effectively improve the body's flexibility. Playing badminton for 30 minutes a day can help you burn 160 kcal. Many girls like to play badminton. But be aware that if you haven’t played badminton for a long time, your hands will be very sore the next day after practicing once. Therefore, you should massage your arms after playing badminton. Regular practice of badminton can also improve the body's flexibility.