Effective exercise to lose weight

　　Sports:

　　Coach He has repeatedly emphasized that exercise is the only way to lose weight. Any weight loss method that relies on diet or drugs is not advisable. Losing weight through exercise is truly harmless to the human body.

　　Mr. Liu lost 5 kilograms by swimming for 1 hour every day for 7 days.

　　Mr. Liu is of medium build, neither fat nor thin. He usually plays badminton and football with his friends, and exercises once a week on average. Last spring, he discovered that he had a little belly, so he decided to go swimming to lose weight.

　　The method is to go to the swimming pool and swim for an hour every day during dinner time. A solid hour, swimming from beginning to end, without stopping except for occasional stops to take a breath. Then drink a big pot of yogurt to satisfy your hunger. Lose 5kg in one week.

　　Expert comments: Swimming and running are the two best forms of exercise. But whether it is effective depends on the method. If you want to achieve weight loss, the swimming speed should be more than 35 meters per minute; while the running speed should be controlled to a level where you are a little out of breath but can still talk to the people around you, which is about 7-9 kilometers per hour.

　　We do not agree with the method of eating only yogurt without dinner. This method is very uncomfortable and not everyone can bear it. You should eat dinner, otherwise it will be harmful to the body.

　　Jason’s lower abdomen is flat after one month of alternating between fast jogging and jogging for half an hour.

　　A weight-loss method of alternating fast and slow jogging is now popular abroad. As a fitness coach, Jason also adopts this method and makes appropriate adjustments.

　　The method is: first run at a slow speed for 10 minutes, then do three sets of sit-ups; then run fast for 10 minutes close to your own limit speed, and do three sets of sit-ups; finally run at a moderate speed for 10 minutes at a constant speed, and then do three sets of sit-ups. When running, if you have the energy to spare, you can also run according to your own heart rate Adjust the incline of the treadmill to increase the difficulty. Jason said that running at a constant speed will fatigue the muscles, and constantly changing the speed and slope can excite the muscles, thereby enhancing the effect. The muscles become hot after exercise, and anaerobic exercise is most effective at this time. Doing sit-ups at this time can get twice the result with half the effort.

　　Expert comments: The alternating fast and slow method is very good. It is recommended to shorten the time of each run, change speed every 3-5 minutes, and run for 30 minutes. However, this method is not easy to master by yourself, and slope changes can easily cause injuries during exercise. It is recommended to practice with a fitness instructor.

　　A Chinese actor stayed at home for 4 months, and his 130kg weight became 70kg

　　This boy's method is very economical.

　　If you don’t have a treadmill, make your own. Sandwich a layer of sponge pad between two harder pads - it can not only cushion the impact of your steps during exercise to protect your ankles, but also provide sound insulation to prevent disturbing the neighbors downstairs - then find a thicker and airtight cloth strap, preferably with an adjustable length, and tie it to the area that needs local weight loss to help sweat.

　　When running, you don't need to make a big stride, and you don't need to raise your legs and feet very high. Just take small steps that you feel comfortable with. With some auxiliary movements, such as interlacing the fingers on the chest or tilting the head upward, the fat on the chest and chin can be reduced respectively.

　　I persisted for four months and ran for more than half an hour every day. I lost nearly half of my original body weight and transformed from a chubby 130 kg to a toned body of 70 kg. boy。

　　Expert comments: We believe that if you lose weight in a scientific way for half an hour a day, you will definitely see results in just 25 days. So this number is not impossible. It should be pointed out that many people now tie plastic wrap or cloth bags on parts of their bodies to help them sweat when running. This method is not advisable because what is lost is water rather than fat. As long as you drink a glass of water, the weight will come back.