The best exercises for weight loss

　　How to choose a sport that suits you　

　Whether you want to lose weight or get fit, improve healthy There are many types of sports to choose from. If your main goal is to build muscle strength, you need to add weightlifting or an equivalent exercise (cardio disease It is not recommended to participate in weight lifting or body shaping exercises). The most ideal exercise to enhance muscle elasticity is stretching exercises, such as yoga. If you want to lose weight, jogging or biking may be most effective. If you mainly want to eliminate aggression and depression, you can try competitive sports. If you just want to get outside, hiking or gardening are great options. High-intensity hiking (like those done by the Sierra Club, for example) builds the body's strength and endurance.

　　Aerobic exercise is the focus of fitness

　　Aerobic exercise allows the athlete's heart function and muscles to absorb and use oxygen more efficiently, and can help burn fat. The benefits of aerobic exercise to the body far exceed those of other types of exercise, so when you want to exercise and achieve the effects of exercise efficiently, aerobic exercise is the best choice.

　　Benefits of aerobic exercise include:

　　1. Promote health - Aerobic exercise can increase energy, relieve stress, relax your mood, and make you more confident in your every move.

　　2. Make the heart stronger - A strong heart can fully deliver oxygen-filled blood to the whole body, reducing the occurrence of heart disease and high blood pressure.

　　3. Burn fat - Burning fat requires oxygen. Aerobic exercise can help the body be in an "aerobic" state and burn more fat in the body.

　　Many people find that increasing the variety of exercise methods is helpful in increasing their motivation to exercise. It is best to do aerobic exercise, such as jogging and cycling, three or four times a week, and social exercise, such as tennis or body shaping exercises, twice a week. It is best to include two different types of exercise in your fitness plan to avoid getting bored by doing the same exercise all the time.

　　running

　　For many years, running (or jogging) has been the most popular form of aerobic exercise, presumably due to its convenience. The only equipment you need is a pair of running shoes, and usually all you need to do is step outside and start running. Running is one of the most suitable sports for losing weight because it can burn body fat quickly. Numerous studies have shown that running is also beneficial for overcoming depression because it increases the levels of endorphins and serotonin in the brain. As mentioned above, running can reduce anxiety by metabolizing excess adrenaline and relaxing tense skeletal muscles. Jogging three kilometers four or five times a week (maintaining a speed of 10 minutes per kilometer and running for about 30 minutes) can effectively prevent obesity and relieve mood.

　　Disadvantages of running: Excessive running can cause damage to leg joints. Especially if you run on hard surfaces, the constant shock to your joints can cause injuries to your feet, knees, or back.

　　The following points can minimize the risk of injury:

　　1. Wear appropriate shoes that will minimize the shock to your joints.

　　Run on soft surfaces whenever possible, preferably grass, dirt, trails, or on a hardened beach. Avoid running on concrete surfaces. If your shoes are durable, you can run on asphalt, but don't run on it every day.

　　2. Do some warm-up exercises before starting to run. Try jogging for 1 to 2 minutes.

　　3. Don’t jog every day, try other activities.

　　If you can't run outdoors due to bad weather, lack of soft ground, fog, or traffic, then you may consider spending money on an automatic treadmill. In order to prevent exercise from being boring, you can place the treadmill in front of a TV or VRC.

　　swim

　　Swimming involves many different muscles throughout the body and is a very good exercise. Doctors often recommend swimming to people with musculoskeletal problems, injuries, or arthritis because it causes minimal shock to their joints. Swimming doesn't help you lose weight like running, but it can help you get in shape.

　　In order to achieve the effect of aerobic exercise, freestyle swimming is best for 20 to 30 minutes each time, 4 or 5 times a week. For a moderate-intensity, relaxing exercise, breaststroke is a great choice. Under normal circumstances, it is best to swim in a swimming pool with a water temperature of 24℃-27℃.

　　The biggest disadvantage of swimming is that the water in many swimming pools is chlorinated. Chlorinated water may irritate your Eye、skin Or hair and the membranes of your upper respiratory tract. You can solve this problem by wearing goggles and/or nasal plugs. If you're lucky, you can find a swimming pool that uses hydrogen peroxide or ozone as its disinfectant, both of which are less irritating than chlorine.

　　Cycling

　　Cycling has become a very popular aerobic exercise in recent years. Cycling offers many of the same benefits as jogging, but the difference is that it doesn't shock your joints. In order to achieve the purpose of aerobic exercise, cycling requires greater intensity. It requires you to drive on a flat road at a speed of about 15 kilometers per hour or more. Cycling is great fun when the weather is nice, especially when there are no cars on the road or it's a specially designed bike path and the scenery along the way is beautiful. If cycling is not allowed due to bad weather, indoor stationary pedal bikes are available.

　　If you want to ride outdoors, you first need to spend money on a good bicycle. At the same time, make sure that the style and model of the bicycle you buy is suitable for your body type. It is also worth spending more money to buy a bicycle with a good shock-absorbing seat.

　　Ordinary bicycles are more suitable for ordinary people trying to lose weight than racing bicycles because sitting upright while riding is more pleasant and relaxing than sitting hunched over.

　　When you start cycling, give yourself a few months to slowly get up to 24 kilometers per hour (a moderate speed of 1.6 kilometers per four minutes). An hour of riding three or four times a week is enough. Always wear a helmet and try not to ride at night.

　　aerobics

　　Most aerobics classes consist of warm-up stretches and aerobic exercises led by instructors, often accompanied by music. This kind of class is usually held by fitness clubs, and there are beginner, intermediate and advanced classes according to the different levels of the participants. Because some exercises may cause joint injuries, try to find aerobic exercises that have less impact on the body. A guided form of aerobics can be a great way to motivate you to get involved in exercise. If you want to exercise on your own and would rather stay at home, there are plenty of great aerobics videos available.

　　If you decide to do aerobics, make sure you have good shoes that will stabilize your feet, keep them from wobbling, and reduce sprains. If possible, it is best to do these exercises on wooden floors and avoid doing them on carpets if possible. Exercising 3 to 5 times a week for about 45 minutes to 1 hour each time (including warm-up) is enough.

　　walk

　　Walking has advantages over all other forms of exercise. First, walking requires no training. Secondly, walking requires no equipment other than a pair of shoes, and can be done almost anywhere - even in a shopping mall, if necessary. Walking is less likely to cause injury than any other type of exercise. Finally, walking is the most natural form of exercise. All of us enjoy walking. Unless people in society are used to sitting for long periods of time, walking is a part of life habits.

　　General walking is helpful for relaxation and leisure. To achieve the purpose of walking for fitness, you must walk about 3 kilometers per hour at a brisk pace. Generally speaking, walking for 20 to 30 minutes is not enough to achieve aerobic fitness effects. If you take walking as a daily routine exercise A form of walking, then you have to walk 4 to 5 times a week, preferably outdoors. If you feel like an hour of walking isn't enough, try holding something heavy or walking on an incline.

　　To get the best results from walking, correct posture is important. Allowing your arms to swing naturally at your sides as you stride will help coordinate the left and right hemispheres of your brain. Good shoes are also very important. Look for shoes that fit well, have air cushioning, the right arch, and a sturdy heel.

　　Once you can comfortably walk three to four miles without stopping, consider spending a day or night hiking in a rural, state, or national park. Hiking outdoors can rejuvenate your soul and body.