As long as you exercise, you will burn fat! How many days of exercise a week is the best way to lose weight?
Many people choose to exercise to lose weight, but may not know how many times a week to exercise the best way to lose weight.
Exercise weight loss has a lot of stress, how to achieve the best effect through exercise, to see the small made up of suggestions.
Any sport, as long as it doesn't hurt you, is worth doing and will work.
The exercise mentioned here does not only refer to the gym, it can be any physical activity. To lose weight, you need to create a negative calorie balance, which is what we call a calorie deficit, which means that you need to consume more calories than you eat.
Any physical activity, any physical activity you are not familiar with, is not the same as what you usually do.
If you are an office worker, you can finish your meal when you go home, and then watch TV on the sofa until late at night. For you, walking for an hour after you go home, or doing housework, cycling and so on, is different from your previous exercise. Now as long as you make sure that you eat the same calories as before, you will lose weight. It's just a matter of time.
So, what you need to think about is, when do you start, and then worry about what kind of sports is the best! In whatever way, you will naturally benefit from it, in whatever way. You really don't have to think too much at the beginning, just take action.
For beginners, training three days a week, can have the greatest training effect.
Generally speaking, the training focus of beginners is the big muscles, such as buttocks, legs, shoulders and chest. These parts are not only the key factors to decide whether you look handsome or not. And the fat burning ability of large muscle group is also the strongest. Think about it. You squat 50 times, your hips and legs work. It must burn more fat than when you hold the pen for one hour and your fingers are very tired
Each training interval of 1 to 3 days is more appropriate. For example, training hips on Monday, chest on Wednesday and back on Saturday.
For advanced trainers, it is necessary to increase the training frequency appropriately and carry out more targeted training. Like 4-5 a week.
Warm up and relaxation of sports
Before and after every aerobic training, there should be two stages of warm-up and relaxation: these two stages can make your fitness safer and more effective.
1. Warm up
Warm up, generally refers to the use of small intensity of aerobic fitness to make their body gradually better, body temperature gradually increased, heart rate increased, breathing faster. Blood circulation is also more rapid, so that oxygen and nutrients will be delivered to the heart and muscles, ready for your exercise. An important sign of warm-up activity is that the body slightly begins to sweat. The warm-up time is 5-10 minutes. When it's cold, warm up longer and wear more clothes.
In order to save time, many people directly enter the high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, it is easy to cause damage. In addition, after the warm-up exercise, the feeling will be better, exercise time can be longer. In other words, if you exercise without warming up, you are more likely to get tired.
2. Relax
Relaxation and warm-up have the same effect. During exercise, the blood circulation accelerates and the amount of blood increases, especially in the limbs. If you stop exercising immediately, blood will accumulate in the lower limbs and cause extra burden on the heart. In severe cases, it will affect the blood supply to the brain, and even cause dizziness and dizziness. Therefore, after the goal of exercise is achieved, there should be 5-10 minutes of relaxation, that is, gradually reduce the intensity of exercise, and slowly return to a quiet state.
