As autumn arrives, people’s appetites increase, and if not careful, it can easily lead to obesity, making exercise particularly important at this time.
1. Weight loss exercise methods in autumn
Jump rope:
This is an aerobic exercise that is not limited by location or space; all you need is a rope and a small open area to perform it.
Jumping rope can increase breathing frequency and heart rate within minutes, speeding up weight loss, while also improving coordination and agility. The key is to keep at it.
Swimming:
Swimming is a full-body weight loss exercise that is more effective than land exercises for burning calories and can also enhance cardiovascular function.
However, safety is crucial; those who cannot swim should seek guidance from a professional instructor.
Running:
Running is one of the simplest and most effective weight loss exercises that anyone can do; just wear proper sports shoes and clothing.
Each running session should ideally last about 30 minutes, and it’s best to do it outdoors to ensure sufficient oxygen. Be sure to warm up before running and remember to hydrate afterward.
Hiking:
Hiking is an aerobic exercise that can increase protein levels in the blood, enhance immunity, help expel toxins from the body, promote metabolism, and accelerate fat consumption, making it uniquely effective for slimming and shaping.
When starting hiking exercises, it’s important to progress gradually, increasing intensity according to a certain breathing rhythm to avoid sudden changes in breathing rate during exercise. Warm-up exercises should focus on the waist, knees, and ankles, and actions should not be repeated with bounce.
Cycling:
Cycling can help reduce fat and build muscle. Pedaling works the quadriceps on the front of the thighs and the gluteus maximus in the buttocks, while the force transmitted through the pedals exercises the calf muscles; gripping the handlebars exercises the back muscles, and the triceps and upper body muscles also receive training.
It is not recommended to ride a bicycle with a heavy backpack; the focus of cycling exercises is on duration. Always wear specialized sports gloves to prevent slipping and protect your hands in case of a fall. Regardless of the type of bicycle, if your goal is weight loss, you should hydrate every 5 to 10 minutes.
2. Suitable outdoor exercises
Jogging:
Jogging is beneficial for cardiovascular health, providing abundant energy, and burns calories faster than walking, though it does exert some pressure on the joints, knees, ankles, and buttocks.
Increase your weekly exercise amount and time by no more than 10%. Maintain a brisk pace, and jogging for 30 minutes daily can help prevent chronic diseases; if you are trying to lose weight, you should aim for 60 minutes of brisk jogging each day. To avoid cyclical weight gain, continue jogging for 60 to 90 minutes daily.
Walking:
Walking is one of the best lifelong exercises, requiring no special equipment and relying on joints to burn calories, albeit in relatively smaller amounts.
National fitness guidelines recommend that individuals exercise for 30 minutes daily, such as through brisk walking. Walking for 30 minutes each day can help prevent chronic diseases; if you are trying to lose weight, you should aim to briskly walk for more than 60 minutes on most days.
Cycling:
Cycling is not only an effective cardiovascular exercise but also a fun way to enjoy the outdoors.
It works the quadriceps in the front of the thighs while engaging the entire body in coordination, providing corresponding exercise for the back and knees as well.
