Exercise to lose weight is one of the most effective and safe ways to lose weight and is favored by many beautiful women. Exercise can not only exercise the body, make it consume excess body fat, promote metabolism, achieve the purpose of exercise to lose weight, help you maintain your body, but also make you feel happy.

What is the type of exercise for weight loss

Sports weight loss is mainly divided into three categories: endurance sports, strength sports and ball sports.

Type 1: Endurance Sports

Endurance sports that are suitable for obese people include walking on the ground, walking on a hill, jogging, cycling, swimming, etc.

Type 2: Power sports

Strength exercise is mainly about training muscle strength. This is an effective exercise for consuming fat, and is suitable for obese people with good physique.

Type 3: Ball games

Obese people with good physique can participate in less intense ball games, and those with weak physique can only take non-competitive ball games.

What are the benefits of exercise to lose weight

Exercise to lose weight Benefit 1: Boost metabolism

Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.

Exercise to lose weight Benefit 2: Prevent fat formation

Muscle exercise increases the availability of ionized fatty acids and glucose in the blood, causing fat cells to shrink and become thinner. On the other hand, excess sugar is consumed and cannot be converted into fat, thus reducing fat formation.

Exercise to lose weight Benefit 3: Improve cardiovascular system

Exercise helps to improve myocardial metabolism, improve myocardial working ability, strengthen cardiac contractility, improve the adaptability of obese cardiovascular system to physical load, reduce heart load, and improve the function of cardiovascular system.

Exercise to lose weight Benefit 4: Improve pulmonary respiratory function

Exercise increases the strength of the respiratory muscles, increases the thoracic range of motion and lung capacity, improves lung ventilation and ventilation, and accelerates gas exchange, which contributes to more oxidation and burning of excess fat.

Exercise to lose weight Benefit 5: Promote gastrointestinal motility

Exercise improves the regulation function of the internal organs of the abdominal cavity, increases the peristalsis of the gastrointestinal tract and its blood circulation, and reduces complications such as abdominal distention, constipation, lower extremity varicose veins, hemorrhoids, and lethargy.

Exercise to lose weight Benefit 6: Increase the vitality of the brain

Exercise adjusts the activity state of the cerebral cortex, makes you full of energy, and increases the confidence to overcome obesity.

The best time to exercise to lose weight

Light exercise is most reasonable one hour after a meal, moderate exercise should be arranged two hours after a meal, and high-intensity exercise can be carried out three hours after a meal.

According to this, several optimal exercise time periods can be derived:

Morning session: 3 hours after breakfast to before lunch

Afternoon session: 3 hours before dinner to before dinner

Evening hours: 3 hours after dinner to bedtime

Why is it not suitable to exercise immediately after meals?

Reason 1: The secretion of insulin increases after meals, which can inhibit the decomposition of fat and limit the source of energy. Because there is less fat breakdown, weight loss exercise is also not suitable for this time period.

Reason 2: Stimulates the stomach. After eating, exercise will bring mechanical stimulation to the stomach and intestines, causing the dissolved substances in the stomach to vibrate from side to side, up and down, which may cause symptoms such as vomiting and stomach cramps.

Reason 3: It affects the effect of exercise to lose weight. After eating, the internal sympathetic nerves of the body are easily inhibited. At this time, if the body wants to exercise, the effect of exercise will be reduced.

Reason 4: Disordered blood flow distribution. Digestive organs need a lot of blood to digest and absorb after a full meal. When the muscles of the whole body are exercising, they also need a lot of blood to participate, so the blood volume of the digestive organs will be deprived, resulting in the disorder of digestion and absorption. This disorder not only affects the effect of exercise but also harms body.