Exercise for weight loss

Weight loss is a common occurrence in summer. Not only can it help you achieve a body shape that others envy, but it also provides good protection for your health. Excessive obesity can cause some harm to your health, so it is necessary to pay attention to this. There are many weight loss methods, and the most common one is exercise for weight loss, which is a good choice.

The use of exercise for weight loss should not be arbitrary; otherwise, it can cause significant harm to one's health, especially for those who are overweight. It is important to pay attention to this point to ensure successful weight loss.

Exercise weight loss method:

Aerobic exercise for weight loss

If you master the rhythm of strength and weakness in a half-hour aerobic exercise, you can achieve twice the results with half the effort, that is, adding a smooth recovery time during the interval of high-intensity exercise. The same half-hour of aerobic exercise, this rhythm with strengths and weaknesses consumes twice as much energy as the rhythm of stable exercise. Dr. Katherine Jackson, the director of the Department of Kinesiology at California State University, pointed out: 'If you do high-intensity exercise continuously, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level.

Pedaling with one leg while cycling

When exercising on a stationary bike, you can increase the intensity of the exercise by pedaling one leg more forcefully. Initially, you can start by pedaling both legs at a moderate intensity for 4 minutes, then focus on the left leg and pedal the board at a high intensity. After 30 seconds, switch the right leg as the main force leg and pedal for another 30 seconds. Then, pedal both legs at a moderate speed for 4 minutes as a adjustment and recovery. In this way, pedal one leg with force for 1 minute every 4 minutes, for a total of 30 minutes of exercise. Michael Youshuff, the fitness education manager at the Chelsea Piers sports center in New York, said that this one-leg pedaling exercise can help you burn 20% more calories.

The amount of calories burned by exercising on a stationary bike for 30 minutes: 950 calories

Weighted walking

Kathy Stevens, a fitness coach at the Feldscher Center in California, said that wearing a weighted vest during brisk walking can help you burn 10% more calories. The weighted vest can carry up to 36 kilograms of weight, which is in the form of blocks and can be directly placed in the pockets of the vest. Stevens said that the effect of the weighted vest is better than that of wearing sandbags on the legs or lifting dumbbells in the hands, which is beneficial for fitness enthusiasts to control their body posture. For safety reasons, the weight of the load should not exceed 20% of your body weight. If you do not like this method of loading, you can also try holding two long poles in your hands. Although their weight is only 0.5 kilograms, they can help you burn 20-25% more calories and have no side effects.

The amount of calories burned by brisk walking for 30 minutes: 883 calories

The amount of calories burned by wearing a weighted vest for 30 minutes: 971 calories

The amount of calories burned by walking with a long pole for 30 minutes: 1059 calories

Swimming

Swimming is a good weight loss method and also a good all-body exercise, which is very effective for improving cardiopulmonary function. However, many people are not good at swimming, so they can use brisk walking in the swimming pool as an alternative, which is very effective for increasing heart rate. However, those who can swim should also pay attention to using swimming for weight loss, not as a swimming race, and do not pursue speed, just reach the heart rate requirement, and at the same time, pay attention to sufficient oxygen intake.

Through the above introduction, one has some understanding of the exercise weight loss method. Therefore, when it comes to weight loss, this method can be chosen, but it is important to note that one must persist in it to achieve a good weight loss method, so that weight loss does not harm one's own health.