Which exercises can lose weight quickly

Beauty know that the best way to lose weight in addition to control the diet, exercise is also very important. So what are the exercises to lose weight quickly? What are the ways to lose weight with fast exercise?

Swimming weight loss method

In the process of swimming, the whole body is required to participate in the process, you can carry out a lot of energy consumption, swimming for 1 minute can consume 36 calories. Swimming exercise 3-4 times a week, swimming time every day to maintain at 1 hour, so adhere to a month to lose weight, at least is able to lose about 5 pounds.

Jogging weight loss method

Jogging is aerobic exercise, can provide energy through the aerobic energy supply system, jogging time lasted to more than half an hour, can consume body fat, to achieve good weight loss effect. Jogging 4-5 times a week, each jogging time to ensure that more than half an hour, to see the weight loss effect in a month, is generally able to lose 3-5 pounds.

Jumping rope weight loss method

Jump rope not only need to exercise to the legs, but also need the whole body muscles at the same time with force, in accelerating the body blood circulation at the same time, can also accelerate the body fat heat burning, reduce the accumulation of body fat, so as to achieve the effect of weight loss. Jump rope weight loss to ensure that each jump rope time lasts at least 20 minutes or more, jump rope at least 3 times a week, so adhere to a month can lose 5-10 pounds or so.

Cycling weight loss method

Cycling for the body's energy consumption is relatively large, can effectively help burn body fat. Cycling speed in an hour 10 km, can consume 600 calories. Cycling half an hour a day, adhere to a month, you can lose about 5 pounds.

Race walking weight loss method

Race walking is an aerobic exercise, and than the usual walking will consume nearly 10 times more fat, there is a better weight loss effect. Adhere to the daily race walking for an hour or more, after a month can lose about 10 pounds.

Stair climbing weight loss method

Stair climbing is an aerobic exercise, in the process of climbing stairs, the body will heat up the metabolism to speed up the blood circulation, can effectively promote the burning of fat to help lose weight and slimming. With the correct stair climbing action every day adhere to climb the stairs for 1 hour, a month can lose 5-10 pounds.

Doing housework weight loss method

If you do not want to deliberately go to exercise, you can also lose weight through some daily household activities. Such as mopping, mopping can consume 9 calories per minute, exercise the chest, lose weight without losing chest; washing clothes, in the hand scrubbing clothes, washing an hour can consume about 300 calories; wipe windows and doors, with the most substantial action to wipe windows and doors, every hour can consume about 204 calories. The girls do these chores every week, a month down can lose about 8 pounds of weight.

Exercise note which can be more rapid weight loss

Pay attention to the warm-up exercise

Before you start exercising, a proper warm-up exercise can increase the body temperature and increase the fat burning activity, and during exercise, the body temperature increases by one degree each, the body's cells will increase the metabolic rate by 13% accordingly. So before you exercise, do 5-10 minutes of simple warm-up exercises, can gradually increase your heart rate and accelerate the body's metabolism.

Add proper strength training

Before you start aerobic exercise, you can do some proper strength training, such as sit-ups, dumbbells, squats, weight lifting, etc. These strength training can break down the fat in the muscles, strengthen the muscle workout and enhance the cells' ability to burn fat.

Ensure the intensity of exercise

As long as a certain amount of exercise intensity is guaranteed, there can be rapid weight loss results. Therefore, no matter what kind of aerobic exercise is performed, you need to ensure that the duration is more than half an hour, and you can exercise 4-5 times a week.