How to exercise and lose weight in autumn

　　In fact, exercise is the most difficult to persist, but it is also the most effective way to lose weight. Especially many people are working or in school. It is difficult to persist in exercising due to their respective jobs, and they even have no time. Therefore, choosing the right exercise and how to exercise is very critical.

　　Let's assume that a fat person lifts dumbbells for half an hour every day. What is the effect of weight loss? Although it has a certain effect, it is definitely not the best exercise. The definition of fat-burning exercise is that for men, if the heart rate is around 100-130 and they can continue to exercise for more than 20 minutes, this is an effective fat-burning exercise. At such an intensity, the body will begin to consume the body's fat energy within 20 to 30 minutes due to the consumption of energy such as glycogen stored in the muscles. The intensity of dumbbell lifting is too low; while sprinting and other exercises cannot be sustained for a long time. Therefore, it is recommended that brisk walking (more than 6 kilometers per hour), jogging, continuous swimming (not swimming and taking a break), aerobics, etc. are all preferred fat-burning exercises. Exercising for about 40 minutes, more than 4 times a week, can effectively consume body fat calories. The dumbbells\waist and abdomen are targeted exercise , can only be used as an auxiliary exercise.

　　If I have to squeeze in time, I usually do it at night. Usually I go around 11 o'clock sleep , usually at 8 o'clock in the evening, go out for a brisk walk or jog for 40 minutes to an hour. Too late to affect sleep, too early to finish dinner. At other times, for example, I would replenish some milk before getting off work, and then I would stop working on the car and walk home quickly. etc. There is always time to squeeze. But we need to remind you that you don’t need to do more intense exercise after 10 o’clock, as this can easily cause physical fatigue.

　　I wasn't used to it at first. I always felt a little silly walking through the crowds of people on the street after get off work, or going out for a jog so late at night. Later, when I saw myself losing weight and getting stronger, I no longer cared about other people’s opinions. When others look at me, I look at their big belly, haha.

　　Sports and health care should also be paid attention to. Buy a pair of comfortable soft-soled shoes and be careful not to exercise too much. I suffered two sports injuries. One was from walking fast in leather shoes, and my knee joints hurt for several days. Now, it was from lifting dumbbells over my head, or from being too cold while sleeping at night. Now I can't move one shoulder. Still quite depressing. Accidentally, I couldn't exercise for a few days and I was worried about regaining my weight.