How to exercise and lose weight quickly

Rapid weight loss can be achieved through aerobic exercise, high-intensity interval training, strength training, flexibility training, and increased daily activities. Exercise and weight loss need to be combined with dietary control, and long-term persistence is necessary to achieve ideal results.

1. Aerobic exercise

Aerobic exercise can effectively burn calories and promote fat breakdown. Common methods include jogging, swimming, cycling, etc. It is recommended to do them 3-5 times a week for 30-60 minutes each time. The intensity of exercise should be controlled at 60% -80% of the maximum heart rate, which can ensure fat burning efficiency without excessive fatigue. At the beginning of exercise, you can start with low intensity and gradually increase the exercise time and intensity.

2. High intensity interval training

High intensity interval training can burn a large amount of calories in a short period of time and produce a sustained fat burning effect after exercise. The typical training mode is 30 seconds of full strength exercise combined with 30 seconds of rest, repeated 8-12 sets. This training method is suitable for people with a certain level of exercise foundation. Doing 2-3 times a week can achieve good results, but it is important to warm up adequately before exercise to avoid injury.

3. Strength Training

Strength training can increase muscle mass and improve basal metabolic rate. It is recommended to perform whole-body multi joint compound movement training, such as squats, hard pulls, bench presses, etc., 2-3 times a week, training the main muscle groups each time. During training, an appropriate weight should be chosen, with 8-12 repetitions per group and 3-4 repetitions per group. An increase in muscle mass helps to maintain long-term weight loss and prevent weight rebound.

4. Flexibility Training

Although flexibility training does not directly consume a large amount of calories, it can improve athletic performance and prevent sports injuries. It is recommended to perform 2-3 stretching exercises per week, each lasting 15-30 minutes, with a focus on the main muscle groups used during the stretching exercise. Yoga, Pilates, and other exercises can improve flexibility and enhance core strength, making them excellent ways to assist in weight loss.

5. Increasing daily activities

Increasing the amount of daily activities can accumulate and burn considerable calories. It is recommended to walk more, climb stairs, stand for work, etc., and maintain an active state every day. Use a pedometer to record the number of steps, with a target set at 8000-10000 steps. These activities, although not high-intensity, have a long duration and have a positive effect on promoting metabolism and improving insulin sensitivity.

Exercise for weight loss should be done gradually to avoid being impatient and causing sports injuries. Suggest developing a reasonable exercise plan that combines aerobic exercise, strength training, and flexibility training. At the same time, cooperate with a balanced diet, ensure sufficient sleep, and control daily calorie intake. Warm up and relax before and after exercise, and replenish enough water. If discomfort symptoms such as dizziness and chest tightness occur, exercise should be stopped immediately. It is recommended to regularly monitor changes in weight and body fat, and adjust exercise plans based on their effectiveness. Long term adherence to scientific exercise is necessary to achieve the goal of healthy weight loss.