What kind of exercise is best for losing weight?

　　It’s the weight loss season again, and gyms and yoga studios are already overcrowded. Panting men and women on the playground and in the park are all fighting for a good figure. Exercise to lose weight is of course very important healthy ways to lose weight. However, if there is no professional fitness coach to guide you, you also need to have certain fitness knowledge, otherwise the effect will be counterproductive.

　　First, what is aerobic exercise? What is anaerobic exercise?

　　Aerobic exercise refers to physical exercise performed by the human body with sufficient supply of oxygen. exercise . Whether it is "aerobic exercise" or not, the criterion is heart rate . The amount of exercise that keeps the heart rate at 150 beats/minute is aerobic exercise, because at this time the blood can supply enough oxygen to the myocardium. With this kind of exercise, oxygen can fully burn (i.e. oxidize) the sugar in the body, consume body fat, and enhance and improve cardiopulmonary function. Aerobic exercise mainly includes: swimming, jogging, aerobics, cycling, etc.

　　Anaerobic exercise refers to high-speed and intense exercise of muscles in a state of "oxygen deficiency". Due to the excessive speed and explosive force, the sugar in the human body has no time to be decomposed by oxygen and has to rely on "anaerobic energy supply." Anaerobic exercise mainly includes: weight lifting, fast running, push-ups, etc.

　　If your goal is to lose fat, it is recommended to do more aerobic exercise, more than 30 minutes each time, 4 to 6 times a week. And if your goal is to sculpt your body curves, it is recommended to reduce the time of aerobic exercise and do more anaerobic exercise. Of course, whether it is sculpting curves or losing fat, the best method is to combine aerobic and anaerobic methods. For example, if you exercise every other day, each exercise includes 10 minutes of warm-up + 30 minutes of muscle training + 40 minutes of jogging + 10 minutes of stretching. Or alternate the two exercises, with muscle training on one day and aerobic exercise on the other.

　　Second, how to eat before and after exercise?

　　It is not recommended to exercise on an empty stomach for a long time, because exercising on an empty stomach will consume protein in the body, cause muscle loss, and reduce metabolism. Therefore, professionals suggest that you can eat some fast-glycemic carbohydrates 30 minutes to 1 hour before exercise, such as 1 banana, 1 cup of oats, two slices of whole-wheat bread, etc. For those who want to stay fit or lose weight, they can eat a small amount of protein food within 1 hour after exercise, such as a piece of fish, a steak, several egg White and other high-quality proteins can help repair muscles and sculpt your body. For people who simply exercise, they can have a normal meal 1 to 2 hours after exercise, but remember not to overeat.

　　Third, why do I gain weight after exercising?

　　First, you need to understand the difference between "weight loss" and "fat loss." Nowadays, many people lose weight blindly. I use a scale to record my weight every day, and my emotions are completely controlled by the numbers on the scale. It’s important to note that your goal is to look slim! Not how much you weigh. Because the same weight is 90 pounds, due to the difference in muscle and fat content, some people look thin, while some people don't look thin. Why? Because the volume of one pound of muscle is less than 1/3 of one pound of fat. Therefore, in the early stages of exercise to lose weight, especially for people who have not exercised for a long time, if they suddenly exercise, their muscle mass will increase. At this time, their weight will increase to a certain extent, but their fat will decrease. So it's just an increase in weight, but visually it looks like I've lost weight. Therefore, smart people test their weight loss not by weighing themselves, but by looking in the mirror and measuring their circumference. Know that your goal is to look slim, not to tell others how much you weigh every time. Remember that what you want to do is "lose fat" not "lose weight."

　　Warm Tips:

　　1. Try to choose indoor sports for weight loss in summer, such as rope skipping, aerobics, etc. When exercising outdoors, try to choose morning or night to avoid heat stroke due to hot weather.

　　2. The most important thing in losing weight is persistence. It takes two to three months to see obvious changes if you exercise to lose weight.

　　3. The so-called "three points of practice, seven points of eating". While exercising, you should pay attention to diet control and try to avoid the intake of high-calorie, sugary drinks, and fried foods.