12 exercise tips will make it difficult for you not to lose weight

　　1 Warm up quickly

　　Before exercising, the warm-up process cannot be ignored, and it must be done quickly and well. Researchers at the University of New Jersey found that after a short warm-up, cyclists' bodies were in a state of high tension in the first half of the race. After a 10-minute rest in the second half, the body's speed of entering a competitive state became slower, and the calories consumed in the first half of the period were 10% more than the calories consumed in the second half of the exercise.

　　Warming up quickly before exercise can maximize the body's enthusiasm, and at the same time mobilize the fat accumulated in the body so that it can be fully burned during subsequent exercise. At the same time, researchers from the University of New Jersey believe that the above phenomenon also occurs in aerobic exercise such as walking, jogging, swimming, etc.

　　2. Walk quickly in the water

　　American sports psychology expert Mary. Sanders gave the sport a funny name: "Surfing in the Mud." This method sounds easy to do, but after you try it, you will find that it takes far more effort to complete this exercise than the usual fitness methods, because the resistance the human body encounters in water is 12-15 times that in the air. Therefore, when doing this exercise, try your best to walk quickly in the water, which can allow the body to consume more calories. Take a woman who weighs about 125 pounds as an example. When doing this exercise, her body can consume 17 kcal per minute, and this effect means that she can burn 5 calories per hour. After walking at a brisk pace of 5 miles for the same amount of time, the body consumes twice as many calories.

　　3 Ride a bicycle

　　Perform weightlifting class exercise Before that, ride a bicycle. This allows the body's muscles, tendons, and joints to fully move and avoid unnecessary injuries during subsequent weightlifting exercises. Kelly, a spokesperson for the American Council on Exercise and Fitness. Calabrese said: "It doesn't take too long to ride a bicycle, just 5-10 minutes. After exercise, your heart beats faster and you sweat slightly. It's simple. We have proven through experiments that doing this kind of exercise before doing weightlifting exercises can indeed make the body burn more fat during weightlifting exercises. ”

　　4. Replenish energy before exercise

　　Do not exercise on an empty stomach. Eat a banana before exercising. Kelly. Calabrese said: "Replenishing energy can ensure your exercise intensity and exercise time. Just eat low-calorie foods, such as 1 cup of yogurt, 1 low-sugar fruit or half an energy bar. ”

　　health tips：

　　Energy bars are a very popular energy food in foreign countries, especially among sports enthusiasts who engage in high-volume training and long-term exercise. This type of food generally contains high carbohydrates and other nutrients necessary for exercise. Appropriate supplementation before, during and after training and competition will not only keep the stomach from feeling hungry, but also quickly replenish the energy lost during exercise to meet the body's needs during exercise. At the same time, it can also maintain blood sugar levels during exercise, thereby quickly enhancing the body's endurance and functional ability, effectively relieving fatigue, and improving exercise performance. nerve The role of conduction. Domestic energy bar brands include Bodenon and Combit.