Exercise is a good way to lose weight. Obesity increases physical activity, which can not only achieve the purpose of increasing body fat and "consumption", so the body recovers, but can also exercise various organs of the body and enhance physical fitness. Therefore, it is a good way to increase exercise and is very suitable for losing weight.
To increase muscle activity, we need to increase calories so that the library can promote fat "burning" of fat and change the proportion of muscle to fat. Exercise can stimulate fat consumption and promote body fluid regulation of fat metabolism through nerves. Exercise can lower blood lipids, blood cholesterol and triglycerides, reduce fat deposition in the heart, liver, and blood vessels, and reduce the incidence of coronary heart disease, fatty liver and other diseases. Exercise helps to improve myocardial metabolism, thereby improving myocardial working capacity, enhancing myocardial contractility, and adapting to the cardiovascular system to increase the body load of obesity. Exercise can enhance breathing power, increase the range of movement and chest vital capacity, improve the ventilation and ventilation functions of the lungs, and the gas exchange rate, and is also beneficial to "burning" excess fat.
Why exercise to lose weight is mainly achieved in two ways:
First, adjust nerve and endocrine functions. The reason why ordinary people can maintain a relatively constant weight is mainly reflected in the regulation of the nervous system and the endocrine system. The relative balance between the synthesis and catabolism of this regulatory function that causes obesity diseases occurs. Metabolic disorders occur when anabolism exceeds anabolism. Metabolize excess carbohydrates and fats and store them as fat. Strengthening physical exercise can improve the nervous system and endocrine system, restore the normal regulation of metabolism, promote fat metabolism, and reduce fat deposition.
Two, increase the consumption of fat and sugar in the body. After the fat in food enters the human body, it is broken down and stored in fat cells and enters the blood. If the more fats are consumed, free fatty acids and triglycerides will increase in the adipose tissue. In addition, too much carbohydrate food taken into the body will be stored in fat tissue. When exercise is increased, muscle activity requires calories, therefore, the availability of free fatty acids and glucose in the blood is increased, and fat cells are not replenished but spent, so they shrink and deflate.
Although exercise can strengthen your body, lower fat and lose weight, you should pay attention to the following points:.
1 is different. Before weight loss exercise, you must conduct a physical examination. If you suffer from severe coronary heart disease, high blood pressure, hepatitis, nephritis and other diseases, it is not advisable to have a lot of physical activities. Treat the disease first, and choose walking, Tai Chi and Other soft and appropriate items. The elderly, children, and pregnant women should choose their own suitable sports.
2. Step by step. Obese people usually lack physical exercise, have poor cardiopulmonary function and are more flexible than bones and joints. They should not start heavy-load exercise. The amount of exercise should be gradual and gradually increase. It usually takes 2-4 weeks to adapt.
3. prepared by. Before each exercise, you should do some preparatory activities, such as lower limbs, waist, activities to fully mobilize the ankle joints, leg muscles and tendons, increase lung gas exchange, and increase cardiac output to increase blood to avoid muscle and ligament strains and heart palpitations. , shortness of breath.
4. Activity level. To achieve the goal of losing weight by exercising since childhood, there will be side effects of excessive exercise. Especially the elderly with obesity and other serious chronic diseases must pay special attention to it. Generally speaking, for moderate-intensity exercise, it is advisable to control the young heart rate after exercise to no more than 150 beats per minute, and for the elderly to no more than 110 beats per minute. Symptoms such as dizziness, nausea, vomiting movements, pale complexion, etc. should not occur. Muscle soreness after exercise, sleep, and appetite normal. If symptoms such as headache, loss of appetite, and insomnia occur, it indicates excessive exercise.
5. Relax after practice. Relaxation activities are called finishing activities. After each batch of exercise or exercise, do slow-paced activities such as walking, jogging, deep breathing, etc., so that the heart, breathing, and blood pressure return to normal as soon as possible from the exercise state.
6. Be persistent. Physical exercise must be consistent. You cannot practice whenever you want. If you don't want to train or don't practice, practicing is not conducive to weight loss and health. Parents should supervise children's exercise and lead by example themselves.
14, 20-Point Rule Remember: Your brain needs about 20 minutes to make sure you've had enough.
The way to deal with this problem is to chew slowly when eating, which takes a long time. If you eat too fast, your appetite will definitely be "excessive". You should try to drink some soup, but you can't "wolf it down".
15. Go for a walk with friends. Being absorbed by the body, walking consumes calories and lowers your blood pressure and heart rate. It can cheer you up when you are tired. It can make you calm down gradually when you are angry and irritable. At the same time, it can also let your friends have a more natural relationship with them. Lots of contact. You should wear sneakers and maintain a proper posture: look straight ahead, tighten your abdomen, lift your buttocks, keep your back straight, and don't bend over and look down at your feet.
16. Stairs should usually be used instead of elevators. This can not only "burn" body heat, but also enhance heart function, thus extending life.
17. In the morning or evening it is a mountain climbing exercise closer to home. You enjoy the sunrise and sunset while the heat in your body quietly disappears.
18, ride a bicycle to work. If the work unit is too far away from home, there can be a first bus from the unit to where the rest of the cycle can be completed by cycling or walking.
19. Doing aerobic exercise for housework is very interesting. They consume a surprising amount of calories. Mopping the floor can consume 250-400 calories for 1 hour; ironing clothes 205 calories; making bed, 210- 240 calories; doing laundry, 160 calories.
20. Suitable clothes can make you look thin: you should wear long lines or diagonal stripes. V-shaped necklines and long and narrow pointed collars can also produce some visual "effect" of losing weight. , the color of clothing should be darker, and the color of clothing should be darker, and the fabric and pattern should be smoother and smaller.
21. The clothes you wear should be a strong attraction. The envious glances from others can give you enough confidence and motivation to continue to maintain a slim figure.
22. There may be setbacks in the weight loss process. You should be mentally prepared and find ways to overcome them. Make a list of frequently encountered problems and obstacles and write down how you deal with them when they occur. There are positive effects of regular self-talk. When you encounter setbacks beyond your control, it should tell yourself that you must make every effort and should continue. No matter how hard you try, you can't control everything in life, so you shouldn't blindly criticize yourself when you have a temporary setback.
23. Give others the results you have achieved in terms of weight loss, so that you will win the respect of others and immediately receive widespread support. Additionally, constantly telling yourself and others about the results can make your dreams come true and you feel there every day.
24. Don’t repeat measurements every few days. Because daily weight retention in the body ranges from 1-4 pounds of muscle and is more than fat, so daily weight loss will give you the confidence to lose weight. Also, always make sure your clothes still fit properly so you can continue to see their progress and stay motivated.
25, do not think that they can use all the calories they eat into their bodies. You can't and shouldn't do this. To find out how much weight you can gain each day without eating, you should record the calories you put into your body each day through exercise and caloric expenditure. However, it should be remembered that your daily caloric intake should not be less than 1,200 calories.
Exercise is very important for weight loss, but it also has many benefits for our body. According to quite a few studies, exercise can indeed lower blood pressure, blood lipids and blood sugar, thereby reducing the risk of diabetes, heart disease and stroke. Incidence, while exercise allows us to increase the function of the heart and lungs, make muscles look more symmetrical and improve their satisfaction, psychiatrists also tell us that exercise can relieve stress and reduce the incidence of depression.
Although there are so many benefits of exercise, the most common doubt is that the effect is not good if you exercise for a long time but gain weight. Liucan Kang explained that some people do some exercise to Promoting appetite, such as swimming and playing, the calories consumed are not the same as eating more calories. In addition, there is no perseverance, or some exercise is not achieved, and most importantly, the wrong exercise.
Method
There are many sports that can be roughly divided into two categories: anaerobic exercise and aerobic exercise. Anaerobic exercise such as weightlifting, running, jumping, etc. The purpose of these exercises is to make muscles stronger, and weight loss is very limited. On the contrary, aerobic exercise, such as brisk walking, jogging, cycling, etc., can continuously accelerate the heart, increase the metabolic rate, and burn fat, thereby achieving the effect of this type of activity, which is exercise weight loss.
Exercise is not limited to gyms or sports fields, in fact at home or in the vicinity of a park is the ideal place to exercise. At home you can buy a simple type of standing bike or treadmill, it is recommended in the park Walk briskly and exercise to memorize the "333 principle", that is, exercise three times a week, 30 minutes each time, and the heart rate is as high as 135. For weight loss, it should be no less than the gym.
But the above obese patients (body mass index ≥ 30), mainly combined with chronic diseases such as high uric acid, hyperlipidemia, diabetes, hypertension and arthritis, if the doctor has not carefully examined the first level and Exercise test: Accidents sometimes occur when you start exercising. I have heard that accidents occur at home and abroad. It is recommended that BMI ≥ 30 or above. Usually there is a lack of exercise before starting exercise. It is best to go to the hospital for evaluation and exercise test in order to choose the safest and most effective way to lose weight. sports.
There are many people who say that exercise will cause more fat to lose weight, so no matter exercise to lose weight, there is always doubt. In fact, exercise is one of the most effective ways to lose weight, and the key is to have a good amount of exercise and exercise.
1. Avoid strenuous exercise
Strenuous exercise is ineffective and useless for weight loss. For example, running on a treadmill, lifting barbells, football and all kinds of jumps and jumps, the physical time is short, the amount of exercise is large, the body's consumption increases sharply, accounting for a large proportion of sugar and water consumption, and it is easy to produce hunger. Will not help increase food intake. Such exercise is not easy to persist. During exercise, the heart rate exceeds 160 beats/minute. People often feel tired and give up exercise and stop playing. Of course, the result is ineffective weight loss. Even if you really grit your teeth and persevere to the end, you will become a very complete body muscle, powerful, and also far away from the traditional slender and soft oriental women.
Second, insist on aerobic exercise
Chronic exercise is aerobic exercise, which is low-intensity, rhythmic, and not easily interrupted. It helps to reduce the amount of subcutaneous fat and reduce the digestion of subcutaneous fat. and circulation volume. Such as walking, cycling, jogging, swimming, Tai Chi, etc.
The requirements are 1. There is enough oxygen to participate, preferably outdoors; 2. It must be persisted for 30 to 60 minutes; 3. The exercise heart rate is less than 150 beats/min. No time for exercise: hunger, before eating, before going to bed.
The best time to exercise is 7-8pm.
In addition, the family also insists on exercises, such as squats, skipping, using chairs instead of kicking around the ribs, etc.
In short, the principle of exercise to lose weight is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have significant effects. We must strengthen our confidence and exercise until we achieve the goal of healthy weight loss.
Xue Jiayan had earlier told her brother, a doctor, to tell more children to skip rope. Now the "fat boy" in her family has successfully lost five pounds. Asked whether Xue Jiayan had rewarded his son? She said that her son was now minus 1 pound and would be rewarded 100 yuan each time, but for her son who was 1 pound fat, we should give her two 200 yuan back. However, Xue Jiayan hopes that her son will not use the bonus to buy food.
Eason Chan was very moved when he saw hundreds of children jumping rope together, because as a child, he often skipped classes. He said that since joining the entertainment industry, his health has deteriorated a lot, including his skin, eyes and atheism. Ask him if he jumps rope now? He said that people who earlier preferred water sports such as water skiing, but water skiing can not be played in winter, are not fun. Therefore, he thinks skipping rope is a good activity. He added that the fortune teller said he didn't have a good heart, but he had been seen by a doctor who said there was no problem. However, he felt that hygiene should be taken care of.
Qian Jiale was at the carnival yesterday and was very popular with the children. Kuai Cao admitted that he felt elated. When asked if he had ever called his girlfriend Li Shanshan to jump rope? He laughed and said that his girlfriend had lost a lot of very beautiful women.
Exercise weight loss is generally divided into the following three categories:
⑴Strength exercise: This kind of exercise is generally suitable for young people, strong bodies, no cardiovascular and cerebrovascular diseases, and obesity with lung, liver, and kidney functions. . Exercises to exercise abdominal muscles include supine positioning, such as sit-ups, and bilateral straight leg raises. The main purpose of exercise is to reduce abdominal fat; exercises for back and buttock muscles in the prone position, such as straight leg raises on both sides. The exercise is aimed at reducing fat on the lower back and buttocks; dumbbell exercises are aimed at reducing fat on the chest and shoulders.
⑵ Endurance sports: including brisk walking, jogging, cycling, swimming, etc. People with poor physical fitness or those with cardiovascular and cerebrovascular diseases, diabetes or renal insufficiency are generally only suitable to use normal walking speed. , and during exercise, pay attention to physical condition and ability.
⑶Broadcast gymnastics, exercises or ball games: exercise muscles, suitable for all ages. Ball sports combine the characteristics of endurance, speed and power to exercise greater value. Common sports include football, basketball, volleyball, table tennis, badminton, bowling, shuttlecock, etc. Football and basketball require a greater degree of physical activity. It is best for the elderly not to participate in long and confrontational football or basketball games.
For many people, the ultimate goal of exercise is to have a healthy and beautiful body and a happy state of mind. Here are some moves that are quite nice, it's quite interesting and the different effects are unusual during the process.
When a person walks upright and crawls, the spine takes up more than 60% of the 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 prevent spinal cord damage. Effects of disease and treatment.
Going backwards often goes backwards, allowing the waist muscles to maintain a rhythm of tension and relaxation, improving blood circulation in the waist, slimming the waist and reducing fat; secondly, it exercises tendons, knees and calf muscles at the same time, and can also exercise the cerebellum and increase flexibility. and coordinating bodies.
Walking barefoot. Walking barefoot can release the static electricity on your body first. Walking barefoot sole massage can also help you know that the foot is called the second heart of the human body. It often stimulates the sole of the foot, can circulate the foot, and make the body Be slimmer and healthier.
Standing upside down for a long time can easily cause visceral sagging, lack of blood supply to the brain, varicose veins in the lower limbs and other diseases. Standing upside down can achieve preventive effects and relief. In addition, it can also change the physical state of nervous fatigue and promote hormone secretion. , making you rejuvenated and more beautiful.
Rain and rain can produce a large amount of negative oxygen ions, vitamins in the air. Walking in the rain makes you feel good, helps regulate your nerves and relieves depression.
Skipping is a "very cheap" eating habit.
When skipping rope, you can still watch TV, listen to music, and chat. Some people like to buy fitness equipment, but they have no place to store it and it is inconvenient to carry it. When traveling or going out, exercise plans often stop. Skipping classes is no such problem and Trunk can come in handy at any time, whether at work or traveling to the mains.
The best Weight Watchers are happy. The amount of calories burned through skipping is amazing. For the weight of a person of 55 kg. Jumping rope for about ten minutes can consume about 90 kcal, which is much higher than playing basketball (76 kcal) and running (74 kcal). Jumping rope can also strengthen the function of the heart and lungs, strengthen the muscles of the shoulders, back and limbs, and improve the body curve. To give full play to the advantages of rope skipping, the action of skipping rope is very important. Time for skipping rope. The height of the feet from the ground is not too high, just enough to let the rope pass about 25 cm from the ground. When the feet touch the ground, the knees should be slightly bent, and the soles of the feet should be slightly on the ground. Will it cause ankle and calf injuries?
When swinging the rope, make full use of the wrists and forearms, bend the elbows, and keep the waist close to the waist. The movements of the shoulders and upper arms should be minimized and kept almost motionless. The body should be straight and strong, and do not move forward. Bend, relax your shoulders, do not lift them upwards, and maintain a steady breathing rhythm. Remember to do warm-up and cool-down body movements with pauses every three minutes.
Since the heart will accelerate rapidly in a short period of time, people who have just started jumping rope must do it step by step and not be too hasty. If they feel any discomfort during the process, they must stop. Don't jump too fast at the beginning, about 60 times per minute. Try jumping for 30 seconds for the first time, and then stay put until your body adapts.
If you are a housewife, then the following housework activities will definitely help you lose weight:
1. To give you a mental day, get up every morning and do some light exercise in bed. Just wake up, put the hand pad under your head on the side of your body, and then slowly pull your knees apart. This posture can make the muscles elastic and relieve tension. Before strengthening the abdomen and neck, it is possible to straighten your legs, lie on your back on the bed, put your hands flat on your sides, raise your head and shoulders, and hold for 5 seconds, an important 10 times.
2. In order to make your leg muscles toned, you can slowly bring your knees toward your chest until your thighs and calves feel pulled back. Hold this position for a few seconds, then relax and repeat the exercise with only one leg each.
3. When doing standing work such as ironing, cooking, flower arranging, etc., it may open your legs and stand up straight, which is also a kind of exercise. In addition, when doing indoor cleaning work, if you only take a broom, mop or vacuum cleaner in your hand, do not just move the whole body, the moving of the weapon should be done so that the ankles, hips, knees, etc. are moved along. When you play with the body and take things from a high place, you can stand on tiptoes, and the extension of the body becomes possible to strengthen the muscles of the thighs, calves and buttocks.
4. When you bend down to pick something up, bend your waist or thighs as if you were touching your toes with your hands. This can strengthen the muscles of your thighs and buttocks (people with back defects should avoid this action). I walk with my back straight and my head there, like a puppet with straightened wires.
5. When using air cooking or washing, practice ballet in the stove 90 cm away from the side of the station and the left edge of the stage. Lift your right leg, straighten your knees and toes, and swing your legs back and forth 10 times. With arms and face facing the sink straight, bend your knees to hold the edge of the pool, and hold for 5 seconds.
6. I often buy some bulky clothes at home. This is not about "growing into" fat clothes that you can wear, but about wearing these clothes so that you can get rid of the feeling of "being fat and guilty". It doesn't cost a lot of money, but you'll see weight loss results quickly. This is exactly a kind of psychological "first aid".
Since ancient times, people have believed that walking after meals is a good habit for people who want to lose weight and they should get into the habit. Researchers in New York are still debating when walking is more beneficial for weight loss. They insisted on walking by a group of students to monitor exercise and found that walking at a caloric rate of 4.8 kilometers per hour for about 45 minutes and 20 minutes after meals, walking at this time is beneficial to weight loss. They also found that if they were able to walk for another 23 hours after meals, for about 20 minutes, then the weight loss effect would be more obvious. They also draw attention to the fact that indigestible food should only be eaten at breakfast or lunch, not at dinner. After dinner, because people generally reduce physical activity and rarely exercise, it is not conducive to weight loss.
The traditional view is that exercising after meals can help you lose weight. In fact, the effect is very little. In charge of the research at Kyoto University, Japan's complementary medicine expert Tsuda Jin believes that under physiological conditions, postprandial blood lipids and blood sugar levels increase, fatty acids enter the adipose tissue storage from the blood, and fat metabolism and synthesis exceeds decomposition. At this time, even a large amount cannot Effectively reduce fat and achieve weight loss goals. In contrast, in a starved body, a state in which body fat is broken down, fatty acids are released into the blood, increasing physical activity and energy expenditure can effectively reduce fat and reduce weight. Further research has also confirmed that small-volume exercise is the most effective in reducing body fat. Increase physical activity, body proportion increases sugar consumption, and fat consumption rate begins to decrease. Therefore, you can maintain a slim figure and a healthy body by taking small meals and exercising, such as walking, jogging, cycling, climbing stairs, etc., and appropriately reducing the intake of high-fat and high-sugar foods.
Helps burn fat
The focus of breathing exercises is to slowly inhale and exhale with movement movements. Deep breathing can increase the basal metabolic rate and promote fat burning more effectively. . Just spend 10 minutes every day before going to bed. Exercises, /> 1. Lie on your back with straight legs, put your hands on both sides of the body, and then pay attention to the toes being moved by Alice and start to inhale slowly. 2. First lift your left leg, while breathing, let the toes side force and stretch outward. After that, take a short rest to exhale, and then repeat the same action, 3 times each. Burn abdominal fat 1. Sit with your legs straight and exhale while slowly leaning your upper body forward as much as possible and stretching your hands too far forward. 2. In the "1" position, slowly move the upper body backward (if the backward speed is too fast, you cannot change the feeling of the abdominal muscles), and at the same time inhale slowly, while still stretching the hands forward. 3. This action is completed when the upper body is flat on the floor. Exercise the lower back muscles and adjust the balance of the abdominal muscles 1. Stand with your legs shoulder-width apart, clasp your hands behind you and straighten them, and inhale slowly. 2. Exhale slowly while using your shoulder blades, the leader of the movement. 3. Inhale and relax your body. Repeat these three steps 5 times. Tighten the waist muscles 1. Lie on your back, bring your knees close to each other, and bend your knees to 90 degrees. Put your hands under your head and inhale slowly. 2. While exhaling slowly, lift one side of the upper body as much as possible, hold for 5 seconds, then exhale the air completely, return to the "1" position, and repeat 5 times. Because obese people have different age, physique, and obesity procedures, they must choose exercises that suit them. (1) Endurance sports. There are medium and fast walking, hill walking, jogging, cycling, swimming, walking and jogging that do not require any equipment and are especially convenient for exercise. When exercising, it should be done step by step, and the speed should gradually increase. Walking and jogging, for example, a strong body running at a speed of 5 kilometers per hour, gradually accelerating to 10 kilometers per hour, can constitute a generally weak walking speed; the distance of walking and jogging should be gradually lengthened, and once it reaches several thousand meters, it can be divided into several Completed. This kind of endurance exercise accelerates the decomposition of fat in the body, consumes excess fat, and is beneficial to weight loss. (2) Intensity of exercise. Suitable for strong physiques, there are supine and abdominal muscle exercises, such as straight-leg lifting exercises, straight-leg push-down exercises, sit-ups, which can reduce abdominal fat; gluteal muscle exercises in the dorsal prone position, such as straight-leg lifting and lowering movements. The "boat" movement of lifting the head, shoulders, and legs back at the same time can reduce fat on the waist and buttocks; dumbbell movements of different weights can reduce fat on the chest and shoulders. Physical fitness can include gymnastics or gymnastics, allowing all the muscles of the body to participate in exercise. (3) Ball game. Endurance and strength training is combined with a relatively large amount of exercise, table tennis, volleyball and basketball as well as medical medicine balls for physical strength. (4) Qigong, Tai Chi, Baduanjin, etc. Suitable for exercise for obese and weak people. Aerobic exercise is the most scientific way to lose weight Obesity has become the enemy of human health, and the weight loss whirlwind has spread all over the world. Diet establishments are springing up like mushrooms after a rain, and there are many ways to lose weight. In summary, diet, weight loss, acupuncture, qigong, surgery, exercise and other methods are included. In the range of methods not all are good and we consider the best exercises for weight loss. Not only exercise directly burns calories, but also improves the human body's basal metabolic habitat (the minimum consumption of energy per unit time to maintain the most basic life activities). In normal times the body can burn more calories. Increasing basal metabolism is mainly to improve organ function. As we all know, it forces the body to strengthen tissue cells and increase muscle strength. Exercise helps the body maintain and increase muscle, or delay the loss of tissue to maintain and achieve a toned body shape. Here, I will introduce to you the scientific method of exercise to lose weight: weight loss = + light aerobic exercise suitable for controlling diet + exercise + good living habits (consuming a lot of fat), fat (decomposing equipment). Aerobic exercise is the best way to lose weight. It burns fat directly, allowing fat to be converted into energy away from the tissues where it is consumed. What is aerobic exercise? Aerobic metabolism, also known as aerobic exercise, involves the degradation of sugar, fat, and protein, and oxygen into carbon dioxide and water, while releasing a large amount of energy to resynthesize adenosine diphosphate (ADP) into adenosine triphosphate (ATP). ) and adenosine triphosphate (ATP) are decomposed to release energy to provide what is needed. Due to the characteristics of fat metabolism, the energy for life activities must be aerobic metabolism, so you must do aerobic exercise to lose weight Yes The conditions for aerobic exercise are: .. (1) There is sufficient oxygen to participate in exercise. (2) Exercise time is 30-60 minutes. (3) The effective heart rate is less than 150 beats/min Aerobic exercise has the following effects:. Aerobic exercise can improve cardiovascular function and promote improvements in cardiac output and pulmonary ventilation function. Improve the body's ability to resist lactic acid, improve physical fitness, and enhance health. (1) Aerobic exercise can make the muscles of the whole body receive ten times more oxygen than usual, increase the protein in the blood, supply sufficient nutrients to the whole body, and increase the body's immune cells. Promote human metabolism, rid the body of carcinogens and harmful substances, remove toxins from the body, and reduce carcinogens and disease-causing factors in the body to ensure health. (2) Aerobic exercise can significantly improve the functions of the cerebral cortex and cardiopulmonary system, prompting the peripheral nervous system to maintain high energy levels, thereby increasing the number of anti-aging substances in the human body. Delays the aging and degeneration of muscles, heart and various physiological functions of other organs, thereby delaying the aging process of body tissues.