Which exercise has the best weight loss effect in the morning

The main effective ways to lose weight through morning exercise include brisk walking, skipping rope, swimming, climbing stairs, and high-intensity interval training. These exercises can effectively increase metabolic rate and promote fat burning, but the choice should be based on individual physical fitness and health status.

1. Fast walking

Fast walking is a low threshold aerobic exercise that can be performed on an empty stomach in the morning to prioritize the consumption of fat reserves. It is recommended to maintain a step frequency of 100-120 steps per minute for at least 30 minutes. The knee joint pressure is relatively low, suitable for those with a large body weight or beginners in sports. Pay attention to choosing a flat road surface and wearing sports shoes with good cushioning performance.

2. Skipping rope

Jumping rope for 10 minutes is equivalent to the fat burning efficiency of jogging for 30 minutes, and has a significant effect on improving cardiovascular and pulmonary function. Skipping rope in the morning can quickly activate the metabolic system. It is recommended to use a group interval mode, such as jumping for 1 minute and resting for 30 seconds. Individuals with a weight exceeding the standard value by more than 20% should avoid damaging their knee and ankle joints.

3. Swimming

Swimming in the morning can mobilize muscle groups throughout the body, and water temperature stimulation can increase brown fat activity. Freestyle and breaststroke can consume 500-700 calories per hour, and the buoyancy of water can reduce joint burden. Be sure to warm up thoroughly before swimming to avoid muscle spasms caused by cold water. Indoor temperature controlled swimming pools are more suitable for morning exercises in autumn and winter.

4. Climbing stairs

Use residential or office building stairs for exercise, and the heart rate can quickly reach the fat burning range when climbing. It is recommended to adopt a two-step approach, keeping the torso upright when going up and taking the elevator to protect the knees when going down. Exercise for 15-20 minutes each time to achieve the desired effect. Pay attention to stabilizing the railing to prevent falls.

5. High intensity interval training

HIIT exercises such as jumping and jumping can achieve afterburning effects in a short period of time. A cycling pattern of 20 seconds of high-intensity exercise combined with 40 seconds of rest in the morning can significantly improve the metabolic level of 6-8 groups throughout the day. Patients with cardiovascular disease and those with weak exercise foundation should try with caution.

It is recommended to drink 200ml of warm water before morning exercise, and supplement with high-quality protein and compound carbohydrates within 30 minutes after exercise. Maintaining 4-5 morning exercises per week, combined with dietary control, yields better results. Pay attention to monitoring the resting heart rate in the morning. If it is higher than usual by more than 5 beats per minute, reduce the intensity of exercise. Long term morning exercise can not only reduce fat, but also improve circadian rhythm and insulin sensitivity.