How to lose weight without time to exercise

How to lose weight without time to exercise

How long does it take to exercise at least to lose weight?

Guidelines for the minimum amount of exercise for healthy adults aged 18 to 65: 30 minutes of moderate-intensity aerobic physical activity (such as brisk walking) 5 days a week, or 20 minutes of higher-intensity 3 days a week Aerobic physical activity (such as jogging). You don't need to complete the 30-minute daily activity at once, just make sure to exercise at least 10 minutes continuously each time.

1. Squeeze time

①Find out your own timetable, and never use other people’s timetables to arrange your own life. Observe and understand yourself first, and see which period of your day is relatively free without too much interruption. During that time, the exercise was arranged.

②Find a sport that makes you not bored. For example, dancing, aerobics, even running is not necessarily limited to the gym. You can go to a fitness trainer. In most cases, personal fitness trainers are passionate and helpful people. Tell them about the projects you feel bored. Many times they can help you find new fun.

③Let the plan be more detailed. For example, people who wrote "at least one workout on weekends" on the schedule did not go there most of the last time. The fitness coach’s suggestion is to write "Saturday at 3:30 pm on the schedule, fitness Half an hour” type of arrangement. The more detailed the schedule, the better, and even the sports and fellow personnel should also be written on it. The more detailed the schedule, the more you will feel that this is a formal thing that must be done, rather than an optional thing.

2. Light exercise

Walking for 5 minutes is better than sitting on the sofa for 5 minutes, and doing exercise for 10 minutes is better than not moving at all. Perhaps light and small amounts of exercise will not make you slim, but in terms of the basic health needs of the human body, it is good to ensure proper exercise every day.

①Run barefoot on the ground: It’s best to put a washboard or an old plastic bathtub on the ground, treat the ground as an uneven cobblestone road, and then run on the washboard with socks. This method can pass through the soles of the feet. The acupuncture points help stimulate blood circulation to accelerate, allowing the metabolic function to be fully utilized.

②Home Belly Dance: Belly dance has a good effect on reducing the fat on the waist caused by sitting for a long time, because the movements of belly dancing are mainly to shake the waist and send the hips. These basic dance steps can make the fat on the waist fully move. Get up, so that the fat around the waist is constantly being consumed.

③Climbing stairs at home: Not only can people who like home stay exercise and exercise in a familiar environment by climbing stairs, but the exercise of climbing stairs does not cost money at all, so it is the most economical and effective weight loss method. the way. The best time for each stair climb is 30 minutes to ensure that there is 4 times a week to climb the stairs.

④ Morning exercises in bed: Sit up slowly when you wake up, don't hold on with your hands. Straighten your legs and bend your body forward until you feel a slight tension in your back and hind leg muscles. Pause briefly, lie down with the strength of your abdominal muscles, rest for a while, and repeat the procedure twice.

⑤Brush your teeth to lose weight: Stand on one foot in turn when brushing your teeth, and switch feet when brushing your teeth (30 seconds each time). Balance exercises can exercise deep muscles and are also good for the brain.

⑥ Stairs to lose weight: Before going up the stairs with a backpack, stop in front of the stairs and exercise your calves. Hold the railing with one hand and bend your right leg. Step on the forefoot of the left foot, press down on the heel, and then raise it to a tiptoe shape. Stop and redo, 8-12 times on each foot.

⑦ Lose weight before going to bed: Lie on the floor before going to bed, put your legs on the edge of the bed or chair, slowly bend your knees, lift your buttocks off the floor, stop for 5 seconds, relax and do 10-20 times.

3. Soak your feet in hot water

Soaking feet in hot water can effectively alleviate the edema caused by staying indoors for a long time, and accelerate the blood circulation of the body, thereby quickly depleting the excess fat in the body.