Can exercising at night help you lose weight? How to exercise at home

　　3 conditions for exercise to burn fat

　　The first is that the exercise should reach a moderate to low intensity exercise heart rate.

　　The second important condition is that the exercise at the heart rate of medium and low intensity exercise must last for more than 20 minutes, so as to achieve the purpose of burning fat.

　　The third important condition is that this kind of exercise must be a large muscle group exercise, that is, jogging, swimming, aerobics and other sports.

　　Sports medicine experts say there is currently insufficient evidence to prove that exercise time has a greater impact on fat burning. However, exercise time will have a great impact on your exercise status, so when to exercise depends on your own daily routine.

　　When is the best time to exercise? The afternoon and evening are the best times for human body function.

　　Although there is no optimal time to lose weight, and the effect of exercise on fat loss is not much different at each time period, from the perspective of preventing sports injuries, it is best to choose to exercise in the afternoon or evening. You are less likely to be injured if you exercise in the afternoon, because the body temperature is higher in the afternoon than in the morning, and the muscles and joints are more flexible. Various human physical indicators reach their peak, such as heartbeat, blood pressure regulation, etc., and the peak of human oxygen intake is also in the evening. In addition, evening is the time when the regulation of hormones and enzymes in the body is at its best, and various human senses such as vision, touch, and smell are at their peak, so at this time exercise More profitable healthy . Therefore, exercise time can be arranged from 3 to 6 pm in winter, and from 4 pm to 7 or 8 pm in summer.

　　The formation of fat is mostly related to lack of exercise, improper diet and living habits. Therefore, active exercise and regular exercise, especially aerobic fitness exercise that meets heart rhythm conditions, are the most fundamental measures to reduce the occurrence of obesity and improve health conditions.

　　How to exercise and lose weight at home? with auxiliary furniture

　　It seems difficult to lose weight through exercise at home, but in fact it is relatively simple because there are a lot of furniture at home, and housewives can use the furniture at home to lose weight, such as the dining table at home. Doing sit-ups with your hands on the dining table can slim down your abdomen and arms. You can also do yoga on the carpet at home. In fact, drying clothes at home is also a good exercise pad to slim down your calves.

　　1. Morning exercises in bed

　　Slimming effect: exercise deep muscles and consume 10 more calories

　　When you wake up, sit up slowly without using your hands; straighten your legs and bend your body forward until you feel a slight tension in your back and hamstrings. Stop for a moment, lie down using your abdominal muscles, rest for a while, and repeat twice.

　　2. Climbing stairs to lose weight

　　Weight loss effect: consume 10 more calories

　　Before carrying your backpack up the stairs, stop in front of the steps to exercise your calves. Hold the railing with one hand and bend your right leg. Step on the edge of the step with the forefoot of your left foot, press your heel down, and then raise it to a tiptoe position. Pause and repeat, 8-12 times on each foot.

　　3. Run in place

　　Instead of standing still, start running and push your feet as hard as possible toward your buttocks, a method of exercise that will tighten your buttocks.

　　1. Before starting, stand in the same position as before standing still.

　　2. After running, the closer the heels are to the buttocks, the more effective it will be.

　　3. Just think about using your heel to hit your buttocks to do this exercise

　　4. Power jump

　　Power jumping is a simple exercise that can sculpt the lower body curve. It is almost at the end of the exercise. The most important thing about aerobic exercise is time. Interval training. Compared with time, correct posture is more important, so you should pay attention to posture when exercising.

　　1. Stand with your feet shoulder-width apart.

　　2. Extend the back legs straight

　　3. While bending and lifting the front foot, gently jump up with the back foot.

　　4. Of course, the legs at the back should also remain straight at this time.

　　5. Repeat the action. If you feel tired, just run in place.

　　5. Towel Squats

　　Benefits: This action not only tightens the buttocks and arm muscles, but also benefits the heart and lungs.

　　How to do it: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Hold a towel tightly with both hands and raise it above your head, with the distance between your hands wider than shoulder width. Do a squat (back straight, buttocks down, as if there is an invisible chair under you), and your knees should not go beyond the level of your toes. Repeat for 3 sets of 10 times each.

　　6. Weight loss exercises before going to bed

　　Slimming effect: It can strengthen the hamstrings and deep muscles and consume 10 more calories.

　　Before going to bed, lie on the floor, put your legs on the edge of the bed or chair, slowly bend your knees, lift your buttocks off the floor, pause for 5 seconds, relax and do 10-20 more times.