How to lose 130 pounds and exercise the fastest

The fastest way for people weighing 130 pounds to lose weight through exercise is to combine aerobic exercise and strength training, while controlling their calorie intake. The main exercise methods include jogging, swimming, HIIT high-intensity interval training, skipping rope, climbing stairs, etc. Maintain a frequency of 4-5 exercises per week, each lasting 30-60 minutes.

1. Slow jogging

Slow jogging is a typical aerobic exercise that can effectively burn fat and improve cardiovascular function. It is recommended to choose a flat road or treadmill, with a speed control of 6-8 minutes per kilometer, gradually increasing from 20 minutes in the initial stage. Keep your body upright while running to avoid excessive knee pressure, and pair it with sports shoes with good cushioning performance to reduce the risk of joint injuries.

2. Swimming

Swimming achieves whole-body fat burning through the resistance of water, with less pressure on the knee joints, making it suitable for people with a larger body weight base. Freestyle and breaststroke can burn a lot of calories per hour, and it is recommended to do them three times a week for at least 45 minutes each time. Pay attention to warm-up before and after swimming to avoid cramps or muscle strains.

3. HIIT Training

High intensity interval training can achieve efficient fat burning effects in a short period of time, such as opening and closing jumps, Poppy jumps, and other action combinations. Each training session consists of 20 seconds of high-intensity exercise and 40 seconds of rest, with 6-8 cycles. This mode can generate afterburning effect, continuously consuming heat after exercise, but requires a certain level of exercise foundation to try.

4. Jump Rope

Jumping rope for 10 minutes is equivalent to the energy consumption of jogging for 30 minutes, which is helpful for improving coordination and explosiveness. In the initial stage, grouping can be conducted, with each group lasting 1-2 minutes, and a total of 15-20 minutes per day. Choose a jump rope of appropriate length, and land with your forefoot on the ground to avoid direct heel impact.

5. Climbing stairs

Using stairs for stair climbing training can focus on exercising lower limb muscle groups, consuming over 500 calories per hour. Maintain a constant speed when going up and down stairs, alternating between one or two steps, and pay attention to keeping the handrails balanced. People with knee joint discomfort can switch to sloping walking as a substitute.

Exercise for weight loss should be combined with a daily calorie intake of 300-500 calories, avoiding high-fat and high sugar diets. Supplement moderate carbohydrates and protein before and after exercise, such as pairing whole wheat bread with chicken breast. Ensuring 7-8 hours of sleep helps with metabolic recovery, and it is recommended to control the weight loss rate at 0.5-1 kg per week. Stop exercising immediately and consult a doctor if discomfort such as joint pain or dizziness occurs.