How do novice girls with a large base exercise and keep fit? Getting started must be seen!
You belong to
Large cardinal number
Large base: people who use your body mass index (BMI) ≥28.
Body mass index = weight (kg) weight (kg)+height (m)
Body mass index refers to the body mass index.
Large cardinal number
Body mass index ≥28
Medium cardinal number
24≤ Body Mass Index & lt28
Small cardinality
18.5≤ body mass index & lt24
Ultra-small cardinal number
Body mass index < 18.5
Large cardinal number
How to exercise?
The cardinal number is divided into three stages of movement.
Initial low-intensity aerobic exercise (lasting for 2 months)
Moderate intensity aerobic+moderate and low intensity anaerobic (3-6 months)
Middle-high intensity anaerobic exercise+moderate intensity aerobic exercise (long-term) in the later stage.
Attention movement principle
In the early stage, the foundation is heavy and there is no sports foundation, so it is easy to do any moderate or high-intensity sports.
Cause harm.
It is suggested to adapt to low intensity in the early stage and then make progress gradually.
Aerobic use elliptical rowing boat to walk slowly, etc.
Don't choose to run fast in the early stage.
The early stage of large cardinality
How to exercise
Beginner Xiaobai (exercise 2-3 times a week, 1-2 months)
Adaptive exercise is mainly low-intensity aerobic exercise.
The following reference exercise forms take one month as an example.
Exercise plan for the first 10 days
0 slope walk slowly for 30 minutes.
Ellipsometer 0 resistance for 40 minutes
(The above two options can also be alternated. )
Day 1 1-20 sports plan
Increase the gradient speed of 2~5 by 4.0m/h and walk slowly for 30-40 minutes.
The resistance of ellipsometer increases by 2~5 in 40 minutes.
(The above two options can also be alternated)
Day 1 1-20 sports plan
O slope, try to walk for 30-40 minutes.
The ellipsometer increases the resistance by 2-5 in 40-60 minutes.
(The above two options can also be alternated. )
Matters needing attention
Pay attention to stretching before aerobic and stretching after aerobic. Don't do aerobic exercise on an empty stomach.
Don't pursue too high intensity in the early stage, just breathe slightly and sweat slightly at heart rate.
Large cardinality metaphase
How to exercise
Intermediate exercise adaptation period (exercise 3 times a week for 3-6 months)
Exercise is mostly moderate intensity aerobic+low intensity anaerobic.
The following reference exercise forms take one month as an example.
Exercise plan for the first 10 days
30 minutes self-weight anaerobic exercise
The 30-minute walking speed is 5.0m/h0 slope.
◇ The first 1 1-20 day exercise plan
Thirty minutes of anaerobic exercise can add a small piece of weight.
After 40 minutes, the ellipsometer still goes fast.
Day 1 1-20 sports plan
40 minutes weight-bearing anaerobic exercise
10 minute waist and abdomen core training
After 40 minutes, the ellipsometer still goes fast.
Matters needing attention
Pay attention to the warm-up before exercise, and choose the back exercise of self-weight legs in the early stage of anaerobic exercise.
Pay attention to the stretching of the front thigh and the front calf after exercise.
Late period of large cardinal number
How to exercise
Late stage of advanced sports (4~6 times a week)
Exercise is mostly moderate and high intensity anaerobic exercise+moderate intensity aerobic exercise.
The following reference exercise forms take one month as an example.
Exercise plan for the first 10 days
40 minutes weight-bearing anaerobic exercise
20 minutes of information technology training
Day 1 1-20 sports plan
Fifty minutes of weight-bearing anaerobic exercise can add a small weight.
The 30-minute walking speed is 5.0m/h0 slope.
Day 1 1-20 sports plan
40 minutes weight-bearing anaerobic exercise
20 minutes of information technology training
After 40 minutes, the ellipsometer still goes fast.
Matters needing attention
Pay attention to warm-up before exercise and stretching after exercise, mostly stretching the front thighs and calves.