Sports and Exercise is very important in our life, in this article we have read in detail that how sports and exercise help us to live healthy and we will check various sports and exercise methods.
Sports and Exercise Methods
1. Exercise slimming method
Different types of exercise can help build your body, but simply exercising to lose weight can be quite difficult because to burn 1 kg of fat (or about 7000 calories), you must jog for 175 hours or more , cycling, dancing aerobic dance, walking stairs and other sports.
Matters needing attention: Urban people live a busy life, and they have little physical strength and time to continue to exercise every day. Therefore, diet and exercise should be combined to lose weight, and exercise should be integrated into a part of life and start with easier exercise, so that the body can adapt slowly.
2. Ten thousand steps to lose weight
Walking is the easiest and most relaxing aerobic exercise, as long as you continue to walk for more than 30 minutes, it can help to burn fat. To be effective, you must never walk in a sloppy posture, you must straighten your body and move forward quickly and in large strides. Start with a goal of 10,000 steps per day.
Precautions: It should be noted that you need to wear running shoes when walking slowly. If you wear shoes with heels or thin-soled shoes for long-distance walking, it is easy to hurt your waist. For more research Click Here.
3. Deep breathing slimming method
Breathing for weight loss was developed by Pam Grout, author of “Jump-start Your Metabolism: How to lose weight by changing the way you breath”. She believes that deep breathing allows the body to take in more oxygen than it needs, thereby providing the body with a lot of energy to burn fat. She also believes that thereason why exercise can lose weight is because the human body inhales extra air; so she
advocates that you can eat any food during the weight loss period, but you must train deep breathing 3 times a day.
Precautions: Avoid performing in an environment with polluted air.
4. Reverse slimming method
An Army Medical Center in Texas, USA, invented the backward weight loss method, which not only helps to lose weight, but also prevents low back pain and strengthens the muscles of the feet. Experts explain that because the structure of the human body is only suitable for walking forward, once it is abnormal, it will take more physical energy to walk, thus consuming more energy and achieving the effect of weight loss.
In fact, it has been proved by experiments that the oxygen consumption of backward walking is 31% higher than that of forward walking, the heartbeat is 15% faster, and the lactic acid content in the blood is also higher. Obviously, because the backwards increase the difficulty of the movement, forcing people to consume more oxygen and calories.
Matters needing attention: It is best to do this exercise in an open place to prevent danger, and the pace should not be too fast.
5. Water sports slimming method
For those who are obese, exercising is certainly one of the key ways to lose weight. However, if you have to take on your overweight body for a long time to exercise, it will also cause damage to the joints of your hands and feet. So, try doing aerobic dance in water and do water sports , because the density of water can support your body weight, and it can be done by people who don’t know how to swim.
The buoyancy in the water can make people feel that their body weight is ten times lighter than that on land, and the reduced burden on the waist makes the athlete less fatigued and can increase the time of exercise. Each time you maintain 45 minutes of water aerobic dance, you can consume about 300 kcal. When exercising,it is best to cooperate with music, the effect will be better. Here are some simple water aerobic dance moves for reference:
1. Choose a position where the water in the pool does not exceed your chest, support both sides of your waist with your hands, and do stretching and flexing exercises in the water. Keep your toes close to the bottom of the pool, stretch and bend your knees, and make your shoulders dive into the water. When doing this, you should be careful not to let your body float up.
2. Continue to support both sides of the waist with your hands, kick the water with one foot, and kick left and right alternately, raising your feet as high as possible. It can be performed with the rhythm of the music.
3. Like rhythmic gymnastics, swing your hands up and down according to the rhythm of the music and beat the water while vigorously jumping in the water. At the beginning, it will be difficult for the body to stretch due to the resistance of the water, so it is necessary to do it from time to time to get the body to get used to it. For more health tips visit our site ArticlesHubs.
4. With a range of 10 meters, walk back and forth sideways in the water. This exercise is less prone to fatigue and consumes a lot of calories.
5. Grasp the edge of the pool with both hands, and then kick back with your feet alternately left and right. Keep your back straight and your hips to your toes cannot bend.
6. Grab the edge of the pool with both hands, then sit low with the left foot as the center of gravity, and straighten the right foot back. The whole action is like stretching and pulling the root on the land. When doing this, keep your back, inner knees and legs as straight as possible, and repeat this action alternately with your left and right feet.
7. Lift your toes off the ground, make your body float in the water, and then stand only on your heels. When your body can balance, walk on your heels.
Precautions: Gentle water exercise has a relaxing effect, eliminates pain caused by tension, and improves sleep quality. There are other benefits of water sports such as slimming; providing high-quality stretching, strength and aerobic exercise; for people with joint problems, water sports can reduce pain. However, you still need to do calisthenics before entering the water, just like swimming.
6. Clean and lose weight
It is suitable for people who want to exercise but do not have enough time, because they can use the action of doing housework to burn calories. The following is a calculation of the calories that can be consumed by different housework in every 10 minutes:
project Calories consumed (kcal) project Calories consumed (kcal)
mop the floor 35 wipe the windows 18
clear the dishes 25.5 make the bed 18
vacuum cleaner 15.5 Fold and pack sun-dried clothes 15
clean with a broom twenty four cleaning the stairs 39.5
Organize old books 28.5 Tidy up and organize the closet 19.5
mobile wardrobe 42 floor waxing 17
Matters needing attention: Be careful with housework, because it is easy to sprain the waist or other joints without realizing it.
7. Healthy dance slimming method
If you are a person who loses weight by sweating, you can try the Healthy Dance to lose weight. Do one or two healthy dances (45 minutes each) a week, and you will see results in two weeks. There are many kinds of healthy dances, such as Step, which can consume about 200kcal, and Kick-Boxing, which can consume 500kcal.
Precautions: Dancing for a healthy dance consumes a lot of physical strength, so it is best to eat a small amount of food, such as sandwiches and fresh juice, before starting, and eat food an hour after the dance, otherwise you may be too hungry and overeat.
8. Kick Boxing A Best Sports
This method is more popular in men’s life circles. In fact, it is boxing its best sports . Since this sports is a group activity, it can stimulate oneself to continue exercising through the active participation of others. In addition, it consumes a lot of physical strength. It is played twice a week, each time In 45 minutes, you can easily lose weight and reduce stress in less than 4 to 5 months.
Precautions: This Sports exercise requires a lot of energy, and you will often feel very hungry after exercising, but you must remember to eat after an hour.
The weight loss methods mentioned in this article are for reference only. Before starting any weight loss plan, you should consult your doctor and nutritionist and do Sports , and you should not try blindly. May you can see about Diet Nutritional Adjustments.