Exercise to lose weight

Skipping

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1. Note with forefoot landing and take-off

Using Skipping way to lose weight, it should be used when skipping forefoot off and landing, which can relieve momentum, reduce the soft tissue ankle injuries as well as shock and injury, remember not to use the whole foot or heel, which makes the brain subject to shocks. Skipping need to relax the muscles and joints, toes and heels need to force coordination to prevent sprains.

2. The body is heavy, should adopt the feet while landing

If your body mass index were included in the ranks of the overweight, when using Skipping way to lose weight should pay attention to, first of all, do not hop, the jump should not be too high, otherwise the body weight on one foot, it is easy to damage knee and ankle joints.

To try to choose both feet landing or running jump manner; secondly, time not too long rope skipping, jumping 2 to 3 minutes to rest a bit.

Skipping time not too long, 2 to 3 minutes will jump break

3. Excessive obesity should not be used to lose weight skipping

Not suitable for obese people to lose weight skipping, because when they jump, it is easy to have a weight leg joints caused by too much pressure, lead to sports injuries, we can through the body mass index to determine if they are suitable for skipping to lose weight.

If your body mass index over 30, it is best not to select the jump rope, you can switch to other more moderate weight loss methods. Body mass index (BMI) = weight (kg) / height (m) squared, the normal value between 18.5-23.9, more than 23.9 are overweight, and 28 or more then it is obesity.

Running to lose weight

1. Keep running more than 20 minutes

Fat burning, usually at the beginning of sustained aerobic exercise for 20 minutes, but you do not need to breath and ran a lot of road, or suddenly runs very fast, this will only prematurely consumed energy, soon you will will feel tired and want to rest, can not continue to let the fat burning Oh!

You just follow their own comfortable pace to run at the line, and then run slow no problem, so physically more durable, longer fat burning Oh!

2. maintain a stable number of heartbeats

Do not need to run too fast too intense, in addition to allowing a more lasting fat burning, another purpose is to bring the body to avoid an excessive burden, while the standard is to maintain a stable number of heartbeats.

3. Always warm up before run

Before exercise, we have to stretch the body, doing the warm-up operation, in fact, not only to prevent hurt the body, through the preheating and muscle stimulation, can improve the efficiency of fat burning, plus running time maintain the correct posture, then weight loss also can easily double.