To increase muscle activity, you need to increase calories, which can promote the "burning" of fat in the fat bank and change the ratio of muscle to fat. Exercise can stimulate fat consumption and promote fat metabolism through the regulation of nerves and body fluids. Exercise can reduce blood lipid, cholesterol and triglyceride in blood, reduce fat deposition in heart, liver and blood vessels, and reduce the incidence of coronary heart disease, fatty liver and other diseases. Exercise helps to improve myocardial metabolism, thus improving myocardial working ability, strengthening myocardial contractility and enhancing the adaptability of cardiovascular system of obese people to physical load. Exercise can enhance breathing strength, increase the range of thoracic activities and vital capacity, improve lung ventilation and ventilation function, accelerate gas exchange, and also help to "burn" excess fat.
Why exercise can reduce weight is mainly achieved through two aspects:
First, it can regulate nerve and endocrine functions. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance between synthesis and catabolism under the regulation of the nervous system and endocrine system. In obese people, this regulation function is disordered, and metabolism is disordered. Synthetic metabolism is greater than catabolism, and excess sugar and fat are stored in the form of fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition.
second, increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If more lipid-containing substances are ingested, the adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When increasing exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in blood increases, and fat cells are not replenished, but they have to spend, so they shrink and shrink.
Although exercise can strengthen the body, reduce fat and lose weight, we should pay attention to the following points when exercising to lose weight:
1. Those who lose weight must have a physical examination before exercise. If they suffer from serious coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activities. They should treat the disease first, and choose moderate and suitable projects such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose their own suitable sports.
2. Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and flexibility of joints are relatively poor. Therefore, it is not appropriate to exercise heavily at the beginning, and the amount of exercise should be gradually increased, which generally takes 2-4 weeks to adapt.
3. Be well prepared. Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, the gas exchange in the lungs can be increased, and the blood output from the heart can be increased, so as to avoid muscle and ligament strain and palpitation and shortness of breath.
4. Exercise moderately. Too little exercise can't achieve the goal of losing weight, and too much exercise will cause side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse number after exercise should not exceed 15 times per minute for young people and 11 times per minute for the elderly. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, poor appetite and insomnia, it means excessive exercise.
5. Relax after practice. Relaxation activities are also called finishing activities. After each exercise or during the interval, do some slow-paced activities such as walking, jogging and deep breathing, so that the heart, breathing and blood pressure can return to normal as soon as possible.
6. persevere. Physical exercise must be consistent, you can't practice if you want, and you can't practice if you don't want. Stopping practicing is not conducive to weight loss and health. Parents should urge children to exercise, and set an example by themselves.
14. Remember the 2-minute rule: it takes your brain about 2 minutes to confirm that you are full. The way to deal with this is to chew slowly and drag on for a long time when eating. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup, and you shouldn't "wolf down" it.
15. Go out for a walk with friends. Walking can consume calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are irritable, and at the same time, make you have more contact with nature and friends. When walking, you should wear high-quality sports shoes and maintain a proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend down to look at your feet.
16. In normal times, you should take the stairs instead of the elevator, which can not only "burn" the body heat, but also enhance the heart function and prolong life.
17. You can go to the hills close to home for mountain climbing exercise every morning or evening. While you enjoy the beautiful scenery of sunrise and sunset, the heat in your body has quietly disappeared.
18. Go to work by bike as much as possible. If the work unit is too far away from home, you can take a bus to a place close to the unit first, and the rest is done by bike or on foot.
19. Take housework as interesting aerobic exercise, and the calories consumed are enough to surprise you. Mopping the floor for one hour can consume 25-4 calories. Ironing clothes, 25 calories; Make the bed, 21-24 calories; Washing clothes, 16 calories.
2. Proper dress can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-shaped neckline and long narrow pointed collar can also produce some weight-loss "effects" visually. The color of the clothes should be darker and cooler, and the fabric should be smoother and the pattern should be smaller.
21. The clothes you wear should be attractive. A glance envied by others can make you have enough confidence and motivation to keep slim.
22. Be mentally prepared for possible setbacks in the process of losing weight and try to overcome them. Make a list of common problems and obstacles and write down your ways to deal with them once they happen. Always have positive self-talk. When you encounter a setback beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in life, so you shouldn't criticize yourself when you are temporarily frustrated.
23. Tell others about your achievements in losing weight, so that you will immediately win the respect of others and gain wide support. In addition, constantly telling others about your achievements can make your dreams come true every day.
24. Don't weigh yourself repeatedly at both ends for three days. Because the amount of water trapped in the body varies from 1 to 4 pounds every day and the weight of muscles is greater than that of fat, weighing yourself every day will make you lose confidence. On the other hand, you should always pay attention to whether the clothes you wear still fit, so that you can constantly see your progress and always keep enough motivation.
25. Don't think that you can burn all the calories you eat into your body through physical exercise. You can't and shouldn't do this. In order to find out how much food you can eat every day without gaining weight, you should record the calories you eat into your body and the calories you consume through exercise every day. It should be remembered that in any case, your daily calorie intake should not be less than 12 calories.
Exercise is very important to lose weight, and it is also beneficial to our health. According to quite a few studies, exercise can really reduce blood pressure, blood fat and blood sugar, thus reducing the occurrence of diabetes, heart disease and stroke. At the same time, exercise can increase our cardiopulmonary function, make our muscles look more symmetrical, and increase our satisfaction with ourselves. Psychiatrists also tell us that exercise can relieve stress and reduce the occurrence of depression.
Although exercise has so many benefits, the most commonly questioned point is that after half a day's exercise, the weight will rise, and the effect is not good. Liu Canhong explained that some people who do some sports to promote their appetite, such as swimming and playing ball, may consume less calories than those they eat. In addition, they don't persevere, or they don't achieve the proper amount of exercise. Most importantly, they do the wrong exercise.
There are many ways to exercise, which can be roughly divided into two categories: anaerobic exercise and aerobic exercise. Anaerobic exercise, such as weightlifting, fast running, high jump, etc., aims to make muscles stronger and has very limited weight loss effect. On the contrary, aerobic exercise, such as brisk walking, jogging, cycling, etc., can make the heart beat continuously accelerate, improve the metabolic rate, and then achieve the effect of burning fat. This kind of exercise is suitable for losing weight.
Exercise is not limited to gymnasiums or sports fields. In fact, it is an ideal place to exercise at home or in a nearby park. You can buy a simple standing bicycle or treadmill at home, and you are advised to walk quickly in the park. Remember the "333 principle" when exercising, that is, exercise three times a week for 3 minutes, and your heart rate reaches 13 beats. This weight loss effect should be no less than going to the gym.
However, most obese patients above the first grade (BMI≥3) are complicated with chronic diseases such as hyperuricemia, hyperlipidemia, diabetes, hypertension and arthritis. If they start to exercise without detailed examination and exercise test by doctors, sometimes accidents will occur, and cases have been reported at home and abroad. Therefore, it is recommended that those who have a BMI≥3 and usually lack exercise should go to the hospital for evaluation and exercise test before starting exercise, so as to choose the safest and most effective one.
Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight, and the key lies in mastering the amount of exercise and the way of exercise.
first, avoid strenuous exercise
strenuous exercise is ineffective and useless for losing weight. For example, running on a treadmill, lifting barbells, playing football and jumping around all the time, the exercise time is short and the amount of exercise is large, and the consumption of the human body increases sharply. Sugar and water account for a large proportion of this consumption, which is easy to cause hunger and thirst, and will involuntarily increase the amount of food. This kind of exercise is not easy to persist. When the heart rate exceeds 16 beats/minute, the fatigue often makes people give up exercise, and the result of stopping and playing is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally practice your whole body muscles extremely full and powerful, which is far from the traditional gentle and graceful femininity of oriental women.
Second, insist on aerobic exercise
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and non-interruption, is beneficial to reducing the number and volume of subcutaneous fat, and is suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirements are: 1. Have enough oxygen to participate, preferably outdoors; 2, must insist on 3~6 minutes; 3. The heart rate during exercise is less than 15 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
the best exercise time is 7-8 pm.
In addition, you can keep exercising at home, such as squatting exercises, skipping rope, and kicking back and forth with chairs instead of ribs.
in a word, the principle of losing weight by exercise is to keep doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Earlier, Xue Jiayan listened to her brother-in-law who was a doctor and told her children to jump rope more. Now the "fat boy" in her family has successfully lost five pounds. Did Xue Jiayan reward his son? She said that her son would be rewarded with 1 yuan for every pound he lost now, but he would have to give her 2 yuan if he gained a pound. However, Xue Jiayan hoped that her son would not take her bonus to buy something to eat.
Eason Chan was very touched when he saw hundreds of children skipping rope together, because he often skipped rope when he was a child. He said that since joining the entertainment circle, he felt that his health was much worse, his skin was not good, and his eyes were dull. Ask him if he skips rope now? He said that he liked water sports earlier, such as water skiing, but water skiing could not be played in winter, and he was not happy to play alone. Therefore, he thinks skipping rope is a good activity. He also said that in the past, a fortune teller said that his heart was not very good, but he saw a doctor and the doctor said that there was no problem. But in any case, he thinks he should pay attention to health.
Qian Jiale was at the carnival yesterday and was very popular with children. Jiale admits that she feels high. Did he ask his girlfriend Li Shanshan to jump rope to lose weight? He laughed and said that his girlfriend has lost a lot of weight and is very beautiful.
Weight loss exercises are generally divided into the following three categories:
(1) Strength exercises: these exercises are generally suitable for obese people who are younger, physically strong, have no cardiovascular and cerebrovascular diseases, and have normal lung, liver and kidney functions. The exercise content includes abdominal muscle exercises in supine position, such as sit-ups and bilateral straight leg lifts, etc. The main purpose of exercise is to reduce abdominal fat; Exercise of the back muscles and gluteal muscles in prone position, such as bilateral straight legs and upward movement, aims at reducing fat in the back and buttocks; Dumb bell exercise, the purpose of exercise is to reduce chest and shoulder fat.
(2) Endurance sports: including brisk walking, jogging, cycling, swimming, etc. People with poor physical strength or accompanied by cardiovascular and cerebrovascular diseases, diabetes or liver and kidney dysfunction are generally only suitable for walking at a normal speed, and pay attention to their physical condition and do what they can during exercise.
(3) Radio exercises, health exercises or ball games: It can exercise the whole body muscles and is suitable for all ages. Ball games combine the characteristics of endurance, speed and strength, and have great exercise value. Common events include football, basketball, volleyball, table tennis, badminton, bowling, kicking shuttlecock and so on. Among them, football and basketball have a large amount of exercise, and it is best for those who are old not to participate in football or basketball games with long time and strong antagonism.
For many people, the ultimate goal of exercise is to have a healthy and beautiful body and a happy mood. The following exercises are quite easy to operate, and their process is quite interesting and the effect is unusual.
Crawling
Since people walk upright, the spine bears more than 6% of the whole body weight, so it is a weak link in the body; Crawling can distribute the body weight to the limbs, reduce the load on the spine, and play a role in preventing and treating spinal diseases.
Walking backwards
Walking backwards often can keep the waist muscles in rhythmic tension and relaxation, improve the blood circulation of the waist, slim the waist and reduce fat; At the same time, it can also exercise the muscles of the posterior achilles tendon, calf and knee, and also exercise the cerebellum to increase the flexibility and coordination of the body.
Walking barefoot
Walking barefoot can first release the static electricity of the body, and it can also help you massage the soles of your feet. You should know that the soles of your feet are called the second heart of the human body, which often stimulates the soles of your feet, which can make the circulation of your feet smooth and make your body slimmer and healthier.
standing upside down
standing for a long time can easily lead to visceral prolapse, insufficient blood supply to the brain, varicose veins and other diseases.