Autumn is intoxicating, and the summer girl can't resist the fall. Autumn is a good time for tonic. Through tonics can regulate our body and better welcome the beautiful winter. If you want to lose weight in the fall, how should you lose weight? Here Xiaobian describes the fastest way to lose weight in the fall, so you no longer grow fat. Fat burning About 10 minutes after your aerobic exercise, you start to burn more fat than carbohydrates. In order to minimize body fat, such as when a bodybuilder prepares for a competition, he or she usually does 3-5 hours of aerobic training every week for 30-60 minutes each time. When you are doing aerobic training, warm-up and relaxation are important. Start slowly and gradually increase your speed until you reach your heart rate target range. By the end of the day, gradually reduce your speed and walk three to five minutes slowly. Helps your heart rate return to normal. In order to maximize the fat burning, it is best to do aerobic exercise time is the first thing every morning before eating. Since glycogen is at its lowest level at this time, your body will use stored fat faster for energy use. If you can't arrange in the morning, then it can be arranged after strength training. In addition, if you are doing leg exercises today, you only need to do a minimum amount of aerobic exercise, because if you do high-intensity aerobic exercise, it may lead to excessive training. Aerobic exercise safety When you do aerobic exercise, you should be as careful as you are when you are doing strength training. Avoid injuries, avoid high-intensity aerobic training, and be sure to add more water. If you feel dizzy or hard to breathe, stop exercising immediately. Proper aerobic exercise is very beneficial to your overall health, coupled with a healthy diet, it can help you reduce body fat and show muscle lines. Gradually into the fall, many users do not know what to do in the fall weight loss exercise, the following editor will recommend to you a few suitable autumn and winter aerobic exercise. 1. Running Running is currently the best aerobic exercise Effect Index: ★★★★★ Adapt to the crowd: Almost all people Running is currently the best aerobic exercise. It can enhance blood circulation and improve heart function; it can improve brain blood supply and oxygen supply to brain cells, relieve cerebral arteriosclerosis, and enable the brain to work normally. Running can also effectively stimulate metabolism, increase energy expenditure, and help to lose weight and bodybuilding. Technical points: At least 40 minutes each time, the speed is mainly moderate or jogging. 2. Mountain climbing Mountain climbing is better for cardiorespiratory exercise Effect index: ★★★★ Adapt to the crowd: Patients with hypertension, coronary heart disease, etc The temperature in late autumn does not give people a feeling of coldness, but the air temperature decreases with the height of the hillside. In addition, the temperature difference between morning and evening is large. At this time, climbing a mountain can also make people's body temperature regulation mechanism constantly in tension, thus improving the human body to the environment. Adaptability to change. In addition, mountain climbing has better exercise for cardiopulmonary function. Technical points: The speed of climbing is slow, and you can increase or decrease your clothing when you go up and down to achieve the purpose of adapting to temperature. 3. Badminton Badminton can keep losing weight without rebound Effect index: ★★★★ Adapt to the crowd: Almost all people Compared to outdoor sports, this kind of indoor exercise makes people feel comfortable, but don't underestimate its sporting effects. According to relevant data, a regular badminton game is even more intense than a football game. Technical Highlights: Pre-workout activities are essential to avoid injury. 4. Cycling Riding the bike over the hill, combined with speed, can consume more calories Effect index: ★★★★ Adapt to the crowd: Almost all people Crossing the hill and combining speeds can consume more calories. Cycling is best outdoors. If you feel comfortable outdoors, you can use different strengths and rhythms, or perform on different terrains, such as changing driving directions and adding items that climb the hill. You can try rhythm practice. The pedal can step high and low. When you step on the pedal, try to make it even and smooth. Do not jump on the seat and keep your upper body relaxed. You can also try intensity exercises that slow down most of your ride, and you can even ride while talking. You can also do interval practice, ride for 5 minutes at a faster rate, then relax for 10 minutes, and then ride faster for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and create different intensity stimuli. Lose weight in autumn sports should pay attention to these points 45 minutes after exercise to drink water This will help stomach absorption, otherwise it will bring a burden on the stomach, causing disease. When you are doing exercises, you can't drink water, otherwise you will hurt the body! Pre- and post-exercise carbohydrate supplementation Such as pasta, oatmeal, sweet potatoes, potatoes, chicken, eggs, lean meat, fish, soy products, fruits and vegetables should also be appropriate. Because the calories consumed by exercise are large, you need to add certain nutrients! Warm-up activities should be sufficient Preparatory activities can increase body temperature, reduce the viscosity of muscles, relax muscles, and make muscles reach the state required for exercise. It is imperative to participate in large-scale activity activities by making preparations. If you do strenuous exercise directly, it is very easy to cause muscle strain! Aerobic exercise Cold winter weather, explosive anaerobic exercise is likely to cause discomfort, and even cause sports injuries, so you should choose aerobic exercise with less movement and greater calorie consumption. Correctly grasp the action steps It is necessary to start practicing after fully grasping the essentials of technical movements. When doing a high-load exercise with a large amount of exercise, it is better to have a companion to protect. Pay attention to keep warm Since the outdoor temperature is low in the morning, it is advisable to wear more clothes and be prepared for warm-up activities before taking off your heavy underwear. After the workout, wear warm clothes and avoid cold invasion. Reasonably arrange the amount of training Exercises should be reasonably arranged according to their own circumstances. Do not blindly copy other people's training programs. Learn to follow a gradual process. Exercise should be gradually increased from small to large. Nut is the essence of the plant part, general nutrition is rich, contain protein, oil, mineral, vitamin is taller, have very good effect to human body growth and development, enhance physique, prevent disease. 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