What is the fastest exercise to lose weight in the morning

Fasting aerobic exercise in the morning has a better fat burning effect, and it is recommended to engage in medium to high-intensity exercises such as brisk walking, skipping rope, and climbing stairs. This type of exercise can directly mobilize fat for energy supply, combined with the physiological characteristics of high cortisol levels in the morning, which can accelerate fat breakdown.

Fast walking is an ideal choice for weight loss in the morning, with minimal impact on joints and easy persistence. It is recommended to maintain a heart rate of 100-120 steps per minute for at least 30 minutes, and keep the heart rate within the range of 60% -70% of the maximum heart rate. Fast walking on an empty stomach can preferentially consume liver glycogen, and after 20 minutes, the proportion of fat supply significantly increases. Pay attention to choosing a flat road surface and wearing sports shoes with good cushioning performance to avoid gastrointestinal discomfort caused by exercising immediately after breakfast. Skipping rope is an efficient fat burning exercise, with 15 minutes of calorie expenditure equivalent to 30 minutes of jogging. Jumping rope in the morning can activate muscle groups throughout the body and increase basal metabolic rate for several hours. It is recommended to use interval training method, complete grouping and control the total duration within 20 minutes. Those with a large body weight base need to be cautious and can switch to rope throwing training without jumping. Fully move the ankle joint before and after exercise, and reduce knee pressure when landing with the forefoot. Climbing stairs can simultaneously exercise lower limb muscles and cardiovascular function, consuming over 500 calories per hour. It is recommended to use a two-step approach to increase strength, paying attention to keeping the body slightly forward and tightening the core muscle group throughout the entire process. When going downstairs, take the elevator to reduce the burden on the knee joint. Hypertensive patients should avoid holding their breath and exerting force. Timely hydration after exercise can be combined with protein foods to help with muscle repair.

Morning exercise should be done gradually according to individual physical abilities, with a 5-minute joint warm-up before exercise. It is recommended to match with high protein breakfast, such as eggs, sugar free soybean milk, etc., to avoid muscle breakdown caused by too long empty stomach. Long term morning exercise requires sufficient sleep, and taking a shower immediately after exercise may affect the weight loss effect. It is recommended to have an interval of at least 30 minutes. Middle aged and elderly people should avoid jumping movements and can switch to low impact exercises such as Tai Chi or yoga.