To design a weight loss exercise plan properly, we must first understand the need for weight loss, exercise, diet and the concept of exercise intensity. It will be more difficult for beginners to lose weight at the beginning, because the body needs to adapt to the sudden increase in the amount of exercise. Exercise to lose weight is the only natural way to lose weight. To lose weight effectively, please pay attention to the following points
We must limit our daily nutrient intake so that the body can achieve a "calorie deficit" through exercise
Weight training must be in the weight loss exercise menu. Effective weight training can prevent muscle loss in weight loss and help break through the stagnation period of weight loss exercise.
Add cardio or HIIT weight loss workouts to your weight loss exercise menu to help burn calories/膝蓋痛運動
The importance of exercise time for weight loss
Time control is a key factor in weight loss exercise. If you do weight loss aerobic exercise, you must adhere to the exercise for at least 20 minutes and control the exercise time within 45 minutes, otherwise the body will have the opportunity to break down protein or muscle, and continue to exercise for 20-45 minutes It's the prime time to burn fat.
The following explains that at different times of exercise, the body will have three different energy systems to meet the needs of exercise
ATP energy system: to meet the needs of about ten seconds of exercise, mainly explosive exercise
Lactic acid system: Exercise lasts for about ten seconds to 2 minutes, mainly through blood sugar, and glycogen in the muscles provides energy to meet the needs of exercise. After exercise, a large amount of lactic acid will accumulate in the muscles.
Aerobic system: The exercise lasts for 2 minutes or more, the first 20 minutes mainly provide energy through glycogen and carbohydrates, and the continuous exercise for 20-45 minutes mainly uses fat to provide energy
Weight Loss Exercise - Aerobic Exercise
Aerobic weight loss exercise Heartbeat is an important indicator to control exercise intensity. Since everyone's physical condition is different, we need to adjust the heartbeat to control the appropriate intensity of weight loss exercise
The target heart rate for weight loss exercise to burn fat is 60-70% of the maximum heart rate
The simple calculation formula is as follows
220-age x 60%-70%
Recommended weight loss exercise - HIIT weight loss exercise
-Golden 40 seconds of weight loss exercise
Repeat 40 seconds of high-intensity movements followed by 10-20 seconds of rest breaks, as a training cycle, repeated multiple times.
Example: Sprint 40 seconds ~ 20 seconds short break - Sprint 40 seconds ~ short break 20 seconds... x N
HIIT weight loss exercise is characterized by short exercise time and high training intensity. HIIT high-intensity exhaustive training will increase the body's metabolism within 72 hours after exercise. After training, the body's basal metabolism will increase, and the body will have a post-burning effect (the ability to burn fat after exercise) to burn body fat, so as to achieve exercise. The purpose of losing weight
*In order to achieve the best cellulite-removing effect, it is necessary to increase the heart rate as much as possible during exercise. However, due to the intense exercise process, HIIT is not suitable for novice exercisers.
weight loss exercise at home
To lose weight through exercise, we must continue to maintain a certain amount of exercise. We recommend at least three to four days a week for weight loss exercise. Weight loss exercises are generally easier to perform at home and time flexible. The following are some of the actions that can be done at home or in the weight loss exercise room.