Summer outdoor sports have contraindication evening exercise more to lose weight S sports remind

Generally speaking, if a sport at ordinary times, summer sports heartbeat to accelerate, sweating is no problem. For no movement, have heart disease people to exercise slowly add up from childhood.

Sports are will feel tired, it is normal, but if a nap, the second day or feel in low spirits, very tired of words, will pay attention to whether carry momentum is too big, not recovered, or cut athletic intensity.

Outdoor sports have taboo

Summer recommend you in outdoor sports, exercise, your sweat glands, skin, heart on the heat of tolerance. Swimming, mountain climbing, outdoor play badminton etc is very good exercise. However, the summer swimming time also shoulds not be too long, every 10 minutes to the half an hour a week, 2 to 3 times can. Don't after 10 PM swimming, or you will be for nervous too excited cause insomnia.

In outdoor tennis and badminton, should choose the morning and the evening. The morning before breakfast can't play, but also cannot hollow, drink a cup of milk is the best. Night after 1 hour should be in play, or after the ball again to dinner.

Evening exercise more to lose weight

Research found that night to the response of the human body movement, especially the most intense exercise on the night the effect that reduce weight more. Scholars think, human body fat is mostly in the form of the night by night, just can consume the body movement of surplus materials ", "effective control weight. And the summer morning exercise can make blood viscosity heighten 6%, increase the possibility of vascular thrombosis, should cause the old guard. 

7 movement method reducing weight of calories

Tell yourself that you might not know the facts: in your 25 or so, your metabolism every can help you cost 200 calories, spent this age, your body metabolism is relatively is abate, the number of calories also will be less. If last year's jeans wear rise a bit tight, don't panic, start now desperately cut calories words (for example in order to lose weight fast and excessive dieting or crazy movement) will only make the situation worse. Instead, try some clever ways to lose weight, but can let you health to achieve the result that reduce weight. There are seven motion to reduce weight method, will help your metabolism (even when you in bed), let your calorie consumption more quickly, thin body also more fast!

1, to outdoor sports

Study found that the outdoor walk or run in a treadmill than you more calories burned out of ten percent. Outdoors, relatively rough pavement will generate more friction; The influence of natural wind, movement by the body can be affected by greater resistance; In addition, up-slope, the transformation also makes downhill outdoor sports can keep trying to change the rhythm. So whether running, biking or roller skating, practitioners in outdoor games will be more resistance, the body itself need to consume more calories. The treadmill than forging chains, outdoor running can burn a 3% to 5% calories. In addition, fresh air and transform scenery can let fitness more interesting, can also help practitioners insist on longer.

2, paying attention to the warm-up exercises

Many people are beginning to do exercise all don't like the warm-up, think can save time. But in fact so you wasted calorie burn moments, appropriate warm-up exercises can increase your temperature, increase the activity of adipose combustion. Exercise your body temperature increased, you once every cell will be about 13% of corresponding increase metabolic rate. Before making a simple in motion to moderate intensity of at least 5 minutes of warm-up exercises, and gradually raise your heart rate, let your muscle activity up, your breathing acceleration, you the body's metabolism and calorie consumption will gain greater improved.

3, each exercise at least 12 minutes

Any movement consumes heat, but to truly achieve the effect that reduce weight, then you need at least 12 minutes (not) warm-up exercise. It takes time to establish a training effect the shipment, so as to improve the body, and generate more oxygen ability of the enzymes, such as fat burning of lipase, so you can in their sports burn more calories and do other things also more energetic.

4, short time high strength sports consumption quantity of heat more

Short-term high intensity exercise is a modest rebound method with the movement, but in the same time, short time, high intensity exercise the combustion of heat can achieve long time downy exercise 1.5 to 2 times, even exercise can keep on burning after 75 to 125 calories. Short-term high strenth motion of sports strengthened your exercise muscles and increase your ability to burn fat cells. Studies find that with different strength of riding a bike, if slightly force pedal 5 minutes, then WuFenZhi angrily and relaxed, so last about an hour and a half, who have been forcibly than 30 minutes of stirrup more calories consumed more than 15%.

5 and 1 hour of sports, every week

In British Columbia Victoria university study found that 60 minutes of exercise than 30 minutes of exercise five times more than the quantity of heat of consumption. Even if you have no time to every hour of movement, a word, also can Monday times than short time consuming more calories movement.

6, choose heavier dumbbell

Use heavier dumbbell (such as you heave 10 pounds before the dumbbell 10 times of words, now heave 20 pounds dumbbell 5 times), this will let you in lifting movement of more than 25% of burning heat. Because weight broke more muscle protein, so your body must use more energy to restore, so the calories consumption is bigger. Louis school of medicine at the university of Washington researchers found, weightlifting content is 3 to 6 times, their sleep during the metabolization rate of burn calories to 8%. It's enough to make you in a year about five pounds of weight loss, even if you don't do anything else.

7, try to make your body many activities

If many 350 calories each year, you can reduce 35 pounds. More than 350 calorie burning every day, only need you rang stood up to the phone, back and forth, rather than the whole people sitting on the chair; Don't spend too much time on the computer, stand up for a walk; If it's a short journey to walk to replace with words and other transport. 

The awaken of spring is abundant outdoor sports five format

Spring blooms. Spring is one year began a good season is fitness. This was the most suitable for health investment. Exercise can enhance immunity, significantly reduce the year respiratory system etc the happening of the disease. Go outing is good for health, not only the most important is to be able to alleviate winter depression mood. To the outside world for a walk, whether outing, climb, or other outdoor sports, and will be more than in indoor fitness have heavy harvest.

Hearing the outing, lots of people will try, simple, economic and feasible green exercise can make people away from the city of noise, bath, body and mind the fresh air in the mountains and relaxed. But what exactly this to do? Might as well according to own hobby, and choose the right way campaigns.

go

Staying in the spring day, walk briskly doing aerobics is a good choice. Lack of exercise to common people, just start to run not science, easy for knee impact. Go to be different, outside in the fresh air, both breathed ramble fresh air and reach the effect of the sports consumption of fat. Experts suggest that a minimum level of every day should be consumption 3,000 calories, it just and walk 10,000 steps have heat consumption quite.

Tip: ready to warm clothing, comfortable shoes, do a do moderate flex movement, stroll five minutes later, can speed up the pace. Walk faster every minute, about can do about 120-130 steps. The amount of every 10,000 steps need one. Five hours, can divide second finish, every time should be at least fast walking 30 minutes.

biking

Riding on this by manual to trample bicycle, as wonderful as scroll through the surrounding landscape, the mood can't help carefree and clinking, suddenly feel this is not only a fitness movement, is also a kind of heart exiled cheerful. Man's hands and feet have many human corresponding acupuncture, when you hold handlebar and force, it actually has bicycle ergometer unknowingly begun body massage ofbuttocks acupoint. Biking can not only borrow leg movement makes blood circulation acceleration, also strengthened the microvascular organization.

Tip: free cycling method is no time limit and intensity, is mainly by ease stress caused by due to physical and mental fatigue; Strength cycling method can set yourself every time, how many kilometers per hour of cycling speed, can effectively strengthen cardiopulmonary stimulation, exercise person's cardiovascular system; Intermittent cycling method can -- alternating fast ride, for example, first slow ride 5 minutes, then fast ride 5 minutes, take it again this cycle repeated several times; Aerobic sex cycling method is mainly to medium speed, generally want to ride bike to 45 to 60 minutes, reduce weight and increase cardiopulmonary function has profit.

mountaineering

Mountain climbing is an excellent aerobic exercise, the mountain to improve abnormal fresh air, pulmonary ventilation, increase vital capacity, improve lung function very good, also can enhance the contraction of heart ability. Bumpy mountain roads, to improve the balance of human body, enhance the function of limbs in coordinated ability, especially walk without artificial modified the steps sections, can make the human muscle fiber increased thick, muscular, strengthen body flexibility. In addition, the heap, may terminate the above was staring into space the fatigue of the eye muscles tense, still can make the cerebrum gets relaxation and rest.

Tip: mountain general selection in the morning, but strength shoulds not be too big, keep on heart rate in 120 to 140 times/minutes advisable. Mountaineering should be gradual, must do some simple warm-up, then according to certain breathing rate, increase gradually intensity. Exercise ends, to relax and make blood from the body back to the heart. When motion should pay attention to replenish water, reduce fatigue, restore physical as soon as possible.

kites

In the spring sunshine outing kite, can breathe fresh air, clearly, promote metabolism. A kite, can activity, can stretches the physique whole joints, promote the blood circulation; Metabolism, improve blood circulation state, kite when looking hyperopia, standing with, can adjust eye muscles and nerves, eliminate eye fatigue.

Tip: in the kite when to protect and neck, head and neck not long hind admire, but should be hind admire and smooth inspect alternant, mainly with low. Kites best with 2 to 3 people together, choose flat, open area for advisable.

Play golf

A golf ball action requires use muscles and joints, especially the waist, shoulders and arms to finish, beneficial to areas such as exercise flexibility, still can correct the bad posture. Golf is a very good moderate exercise, play 75 minutes ball about consumption 445 calories per hour, the equivalent of 16 kilometers speed cycling 65 minutes. Playing golf, to human body in outdoor endurance required high, for an hour or two, it onto both can exercise the heart and not aggravating heart burden. 

What suits you outdoor sports

The temperature rise gradually, girls clothes gradually thin, whether you are ready for spring this wonderful season? Whether you want to let oneself both positive and flank, sit down, bend, cannot see a dewlap, figure curve flawless? Now for you personally create 360-degree perfect thin body to plan, comprehensive various slimming information for your spring sufficient preparation!

run

Characteristics, main training with oxygen function, make the cardiovascular tissues more health. Improvement of leg ministry line, can make joints, muscles and ligaments more flexible, make muscle more strong, have very good body effect. Compared with the treadmill and sprint, the number of calories less. Due to a fixed long-distance runner, more than sprint target training stamina and will.

Suitable for objects:

1, want to improve with oxygen function and size.

2, want to quit smoking.

Calorie consumption per hour () : 531.

Precautions should be your best.

Nutritional supplement, Another selenium, vitamins A, C and E are antioxidant function, prevent free radicals formed.

Equipped with a T-shirt and sneakers.

skiing

Characteristic, meanwhile stressing legs muscle strength and elastic joints.

Suitable for objects.

Calorie consumption per hour () :) (ground), 354 (lower slope).

Note, should pay attention to the temperature adaptation, and prevent bask in measures, for the snow reflected effect, can have more than the usual sun injury. Only when skiing holiday, in the afternoon and the first two days vacation is injured high-risk period.

Nutritional supplement, muscle in glucose consumes completely, and pay more attention to starch qualitative added.

Equipment, sports shoes, the sun glasses and ski equipment.

swimming

Characteristics that can also activities muscles. Due to swim in the water, you can in zero gravity during exercise systemic muscle and joint.

Suitable for object, relevant section trouble or a stiff joints competent than the average person.

Calorie consumption per hour () : 59 (freestyle); 59 (breaststroke); 694 (butterfly); 472 (backstroke).

Note:

1, if in outdoor swimming word, should pay attention to prevent bask in.

2, before launching. Don't eat too full, and must do warm-up exercise, lest the cramp.

Nutritional supplement C and E can resist oxidation, and prevent free radicals in the sunshine makes the skin aging.

Equipment, waterproof mirror, swim cap and prevent bask in things.