Endurance exercise, also known as aerobic exercise, is the most important and basic means of exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, so as to improve and enhance the functions of cardiovascular, respiratory and endocrine systems. In the prescription of bodybuilding, endurance (aerobic) exercise is an effective way to maintain the overall physical and mental health and maintain the ideal weight.
Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.
In exercise prescription, strength training is mainly used for patients with muscle paralysis or joint dysfunction such as motor system and nervous system, mainly to restore muscle strength and limb motor function. In the rehabilitation of correcting deformity and preventing chronic diseases caused by the destruction of muscle strength balance, the shape and function of trunk and limbs can be improved by selectively strengthening muscle strength and adjusting muscle strength balance.
Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.
Ball games are ball-based sports or games.
There are many popular games or sports involving certain types of balls. These games can be classified from their overall goals, indicating the origin of * * * or its basic idea:
Use bats, such as baseball, golf and cricket.
Two goals, such as basketball, all forms of football, hockey or lacrosse.
Hit the ball in the air, such as volleyball and tennis.
Hit a designated target, such as bowling.
Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.
Aerobic exercise and oxygen can fully ferment sugar and consume fat in the body, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It can improve health and reduce excess fat in the body. At the same time, it can also increase the content of serotonin in blood to normal level. Serotonin is a chemical component in the brain, which affects people's mood and personality. At the same time, low serotonin will increase the incidence of heart disease.
The opposite of aerobic exercise is anaerobic exercise, which means that muscles perform high-intensity strenuous exercise in a state of "hypoxia". Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise produces too much lactic acid, which leads to muscle fatigue and even muscle and joint damage, and is not suitable for daily fitness exercise.
Common aerobic exercises to lose weight include jogging, brisk walking, skating, swimming, cycling, playing Tai Ji Chuan, fitness dancing, skipping rope, yangko dancing and table tennis. Anaerobic sports include running, weightlifting, throwing, high jump, long jump, tug-of-war and muscle strength training.
Relevant research shows that the key to aerobic metabolic exercise is to ensure a certain amount of exercise and perseverance. Adults can basically achieve the effect of moderate aerobic exercise by participating in the above-mentioned sports selectively. Obese old people can choose their favorite exercise that is easy to stick to, and the amount of exercise should be suitable for their own situation. The frequency of exercise is generally 3-5 times a week, and each exercise can be 20-60 minutes. Exercise intensity should reach the limit of effective heart rate, and the heart rate at the initial stage of exercise is 1 10 beats/min, and it can gradually rise to 140 beats/min after 1-3 weeks. In this way, the stroke output is close to and reaches the best state, and the effect is more obvious.
Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
Run (fast)
Correct running posture
Head: Head up, look forward, chin miniature, but don't bow your head (it will cause pressure on cervical vertebrae for a long time), and don't lean back to maintain balance.
Shoulders: Relax naturally and sink your shoulders. Don't shrug or tighten them. There will be too tight fists, which will cause shoulder muscle imbalance for a long time. )
Back: Stand upright, hold out your chest, and your body is perpendicular to the ground. (The back of the bow causes back pressure, which is not conducive to breathing. )
Arms: Make a fist slightly, bend the big and small arms 90 degrees, naturally swing back and forth, swing forward without exposing elbows, and swing backward without exposing hands. Don't swing your arms left and right (it will drive your hips to swing and cause joint inflammation).
Leg: Lift the thigh to drive the calf, and lift the knee joint to the toe to a reasonable height.
Feet: Consciously relaxing the muscles in the front of the ankle joint will make your steps easier. Don't curl your toes, just lift your feet to the ground 10cm. The heel quickly and smoothly transitions to the forefoot, and the face touches the ground. When the front foot feels just touching the ground, the center of gravity quickly transitions to the other leg. Don't step on the forefoot too much (avoid muscle calf). Try to be as comprehensive as possible when your feet land. Don't just land on the outside or inside, so the leg muscles will be unbalanced.
Breathing: according to the pace, one step at a time, two steps at a time, two steps at a time, three steps at a time and three steps at a time.
There is a gymnasium in a city. In particular, working-class and white-collar workers have joined the fitness army for the purpose of fitness, body shaping and relaxation. Driven by huge interests, fitness clubs have mushroomed. However, incongruously, the quality of fitness instructors in major fitness venues across the country is uneven, and incidents of bodybuilders being injured due to improper practice also occur from time to time. Our reporter learned from the Sports Bureau that the State Sports General Administration has started certification training for the national fitness coach market. The Vocational Skills Appraisal Bureau of the General Administration of Sport entrusts vocational skills appraisal stations all over the country, and specially approves a number of training institutions to conduct pilot training of fitness instructors. For example, Shanghai Sport University, Beijing Sport University, Shanghai Ruixing Fitness College and other schools and training institutions have begun to standardize the training and management of coaches in the fitness industry. Brands mainly include: Ai Kang Treadmill, Laisibang Treadmill, Nordick, Anglo-American Treadmill, Vast Sports and so on.
The hot demand for fitness courses directly leads to the shortage of fitness instructors. Fitness instructors in Beijing are very popular. In addition to coaching courses, the instructors in this training center have to go to major gymnasiums in Beijing and take membership courses every day. Some well-known coaches often "hang out" among major fitness clubs, which has become a common sight in the industry. "Except during class hours, they can't see the teachers, and they have to teach in other gyms at regular intervals," a member who runs card studies in the club told reporters.
The fitness coach took office, which directly led to the injury caused by improper fitness. From fitness enthusiasts to professional fitness instructors, in addition to advanced junior high school skills, they also need to have coaching qualities such as theory, first aid and nutrition knowledge. If the coach is not up to standard, the member will hurt his back, waist and neck. Because of improper movements or mistakes in practice.
Besides going to fitness clubs and fitness centers, if you want to exercise, you have some other options. Youth activity centers are often well-equipped and much cheaper than commercial places. Primary and secondary schools and colleges and universities generally provide spacious fitness venues, and some colleges and universities also provide training courses at night. Of course, you can practice at home at any time, but lack of space may be a problem. If the weather is fine, you can practice in the community garden.
Drink tea to lose weight
Functional and toxicological experiments show that it can promote fat metabolism and decomposition, maintain normal physiological functions, and overcome the shortcomings of diet-reducing products such as food substitution, foreign exchange elimination, and nerve inhibition, which destroy the diet law, reduce human function and induce other diseases. Tea polyphenols in tea have the functions of improving metabolism, antioxidation and scavenging free radicals. Many triglycerides can decompose lipase and activate protein kinase, thus reducing the accumulation of fat cells, thus achieving the effect of losing weight.
1, promoting metabolism
Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.
2. Prevent fat formation
Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system
Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.
4. Improve lung respiratory function.
Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.
5, promote gastrointestinal peristalsis
Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality
Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.
From the perspective of modern medicine, obesity is not a blessing, but a curse. Obesity has at least the following "disaster points". First, it causes heavy posture, inconvenient activities and psychological obstacles; Second, the cost of food, clothing, housing and transportation has risen; Third, it brings all kinds of fatal diseases and even leads to premature death. Among them, obesity will lead to a series of serious complications, such as hypertension, diabetes, dyslipidemia, coronary heart disease, malignant tumors and so on. These diseases are the main killers of human health.
Generally speaking, obesity itself is not fatal, but diabetes, coronary heart disease, hypertension, etc., which are easily complicated by obesity, do reduce life expectancy. Therefore, we all oppose blind weight loss, do not advocate "increasing weight and storing fat", but should try our best to be moderately fat and thin. In other words, we should calculate our ideal weight according to our own specific situation, and then control our weight within the ideal range through measures such as diet and exercise, so as to ensure our health and really live a long and healthy life.
1. leads to dyslipidemia.
Obese people, especially those with abdominal obesity, are more prone to hypercholesterolemia and hypertriglyceridemia, with abnormal increase of low-density lipoprotein and very low-density lipoprotein, while high-density lipoprotein decreases. At present, the reason why obese people are prone to hyperlipidemia is not very clear. The possible reasons are: firstly, eating more fat; secondly, storing more fat in the body; thirdly, hyperinsulinemia can increase blood lipids; fourthly, there is a problem in the clearance of blood lipids.
2. Increase cerebrovascular diseases.
Obese people are prone to hypertension, dyslipidemia and diabetes, while obese people with hypertension, dyslipidemia and diabetes are more prone to brain problems. First of all, such people are prone to cerebral atherosclerosis. Their cerebral vessels are hard and brittle, which are easy to rupture under the action of high blood pressure, resulting in dangerous cerebral hemorrhage and even life-threatening. Secondly, the tissue plasminogen activator inhibitor in the blood of obese people is also higher than that of ordinary people, which makes it difficult to dissolve the thrombus once it is produced, so obese people are prone to cerebral thrombosis, that is, cerebral infarction.
3. Increase the probability of suffering from hypertension
Obesity is closely related to hypertension. Among obese people aged 40-50, the incidence of hypertension is 50% higher than that of non-obese people. Moderately obese people are more than five times more likely to suffer from hypertension than those with normal weight and more than twice as likely to suffer from mild obesity.
4. Increase the heart load
The study found that the incidence of angina pectoris and sudden death in obese people increased by four times. This shows that obesity will definitely increase the burden on the heart and cause heart damage. The heart of a normal human body is like a water pump, constantly contracting and relaxing, maintaining the blood circulation. Obese people store too much fat in their blood, so the total amount of blood increases a lot, and the heart will also increase its contractility accordingly. When the heart is overwhelmed, it can no longer pump blood effectively, leading to the accumulation of blood in the cardiovascular system and even obvious heart failure.
5. Lead to fatty liver
About half of obese people suffer from fatty liver. The liver is the place where triglycerides are synthesized, but the liver doesn't have much extra space to store them. In obese people, the balance between triglyceride synthesis and transportation is unbalanced. Obese people consume more fatty acids, so the liver synthesizes more triglycerides. A large amount of triglycerides accumulate in the liver, leading to fatty liver.
6. Increase the risk of diabetes
Obesity is one of the important risk factors of diabetes. 80% of patients with type 2 diabetes are obese. Moreover, the longer obesity occurs, the greater the chance of developing diabetes.
7. Causes bone and joint diseases
There are three possible osteoarthropathy caused by obesity: osteoarthritis, diabetic osteoarthropathy and gouty osteoarthropathy. Among them, osteoarthritis is the most common and harmful. Osteoarthritis caused by obesity mainly affects knee joint, followed by hip joint and finger joint.
8. Obese people are prone to cancer.
According to the epidemiological survey, obese women are more likely to suffer from endometrial cancer and postmenopausal breast cancer, while obese men are more likely to suffer from prostate cancer. And as long as you are obese, both men and women are more likely to suffer from colon cancer and rectal cancer. The more serious obesity is, the higher the prevalence rate of the above cancers is.
9. susceptibility to illness
Obese people have reduced resistance to infection and are prone to respiratory infections. The incidence of pneumonia is very high. Skin wrinkles are easy to wear and tear, causing dermatitis, and the incidence of skin furuncle, urinary system and chemical system infection is also high. It is reported that the incidence of appendicitis is twice that of normal people. In the case of acute infection, severe trauma, surgery and anesthesia, obese people have poor stress response, often dangerous condition, low tolerance to surgery and anesthesia, slow postoperative recovery, and increased complications and mortality;
In addition, obese people's physical reaction becomes slow, and they are prone to various injuries, car accidents and other accidents, and are prone to fractures and serious limb injuries.
Main principles
Rule 1: Don't eat food that makes your body cold.
Principle 2: Don't eat too much salt.
Principle 3: Take enough vitamin B to promote the metabolism of fat and sugar.
Principle 4: Take fiber that helps relieve constipation.
Principle 5: Get enough calcium to make bones.
Pay attention to details.
1, choose the right clothes to lose weight in winter exercise.
There are certain requirements for clothing in winter sports to lose weight. Because winter sports are very different from summer sports, you can do all kinds of sports at will in summer as long as you choose comfortable clothes that suit you. But winter is different, because the temperature in winter is low and there are certain requirements for heating, so we should choose the right clothes to exercise in winter.
Will winter exercise to lose weight clothes affect the whole weight loss effect? In fact, in winter sports, suitable clothes will play a multiplier role in losing weight. Because in winter sports, proper clothes will make the body lose heat continuously, and accelerate the consumption of fat in the body, so that fat can be thrown out of your body quickly. In addition, it can also accelerate the blood circulation in the body, make the metabolism in the body run at a high speed, and make the ultimate goal of slimming more obvious.
In addition, if the clothes you choose for winter exercise are too thin, it is easy for cold air to invade your body during exercise, which will not only make you lose weight, but also make you catch a cold and get sick, which will affect your health. When clothes are too heavy, they will take off their clothes because they are too hot during exercise, and they will catch a cold in the cold wind in winter. Therefore, if you want to lose weight through exercise in winter, you should first pay attention to choosing clothes that suit you.
2. It is best to keep the indoor temperature of indoor sports room at 20℃ in winter.
In winter, in order to avoid being attacked by the cold wind outside, many MM usually prefer to do proper exercise through indoor exercise, thus helping to consume fat. But it is also important to control the indoor temperature in winter and lose weight through exercise. Never blindly adjust the indoor temperature, which will weaken the final weight loss effect. What is the best temperature for indoor exercise?
Experts pointed out that in winter, the most suitable indoor temperature for exercise to lose weight should be 20 degrees. At this temperature, MM will be able to fully stretch when doing exercise, so as to give full play to the body's metabolic function and let excess fat be continuously consumed. In addition, the gym with a constant temperature of 20℃ can make people feel very natural and relaxed, and MM will unconsciously extend the exercise time in this comfortable constant temperature, so that fat will be completely consumed during exercise, and MM will no longer have to worry about the problem of fat accumulation.
Ventilation in the gym is very important.
In order to keep the indoor temperature constant in winter, the ventilation is not very good in many cases. However, the main exercise of many MM in winter is aerobic exercise. If you can't ensure good ventilation, it will affect the metabolic function of the body and make the whole exercise lose weight. If it is serious, it will also lead to problems such as difficulty breathing.
In winter, the best fat-reducing exercise is aerobic exercise. The intensity of this kind of exercise is not very strong, and it can also exercise your overall body shape and help shape your body shape through rhythmic exercise. However, once the ventilation facilities are not good, the effectiveness of the whole exercise will be weakened because of insufficient oxygen supply for aerobic exercise. Therefore, when you exercise to lose weight in winter, you must pay attention to keep indoor ventilation at any time.
4. Warm-up exercises should be done before winter sports.
We are taught from the bottom up that we must warm up before doing exercise to avoid spraining our bones and muscles. In fact, in the process of losing weight in winter, you should also make enough warm-up preparations before exercise before you can exercise. Because this can not only protect bones and muscles from sprains, but also accelerate the process of consuming calories, and it is easier to quickly consume body fat under the action of metabolism.
In addition, due to the low temperature in winter, the organs in the human body will contract to protect themselves because of the cold weather. If you don't do enough warm-up exercise at this time, the range of your body's activities will shrink than usual, so it is difficult for your body's muscles to get full exercise and fat can't be fully consumed during exercise. Therefore, in order to ensure that the exercise of losing weight in winter is not useless, we must fully warm up before exercise and let the whole body fully stretch freely.
Moderate massage
(1) Foot Acupoint Massage
Lie down first, then lift your feet, then shake your feet in the air, and then rotate your feet alternately like riding a bicycle. This method can promote blood circulation, smooth blood gas, promote fat burning and promote sleep at the same time. When human blood circulation is not smooth, endocrine will be abnormal, and waste toxins in the body can not be discharged in time, which will cause obesity. Doing this exercise can effectively solve the problem. Foot massage is very important. At present, the most commonly used massage wheel is the Wenmaishu sports massage wheel, which is convenient to use and can be used for the recovery exercise of motor function. The overall coordinated movement of lower limbs driven by massage wheels involves muscles and bones of thighs, calves, knees, ankles, soles and toes, with emphasis on soles and soles. At the same time, through the health massage of foot acupoints, the functions of various organs of the whole body can be adjusted, fatigue can be relieved, memory can be improved, and aging can be delayed.
(2) Acupoint "pushing abdomen" method
Acupoint "pushing abdomen" method is also called massage method and acupoint slimming method. Using acupoints and meridians of traditional Chinese medicine to lose weight "pushing the abdomen" can not only reduce the fat in the stomach and abdomen, but also cure many chronic diseases. There is a saying that "pushing the abdomen can cure all diseases."
Acupoint meridian diagram of "pushing abdomen method"
The "abdomen-pushing method" for reducing weight by acupoints and meridians in traditional Chinese medicine should first be pushed straight to Gai Hua point between breasts and Qugu point in the lower abdomen. The acupoints and meridians for losing weight are "Gai Hua-Zigong-Yutang-Abdomen-Atrium-Swallowtail-Juque-Shangwan-Zhongwan-Jianli-Xiawan-Humidity-Shenque".
It doesn't matter whether you wear clothes or not. If you feel that it is not easy to push directly on the skin, you can rub a little vegetable oil on your hand and push it again. Just push it 50- 100 times, and grasp the strength yourself, as long as it doesn't hurt.
Secondly, push it from the Rugen point under the right breast to the Qichong point on the right line. This point is from Rugen to Qichong, and the left and right sides of the abdomen should be pushed. Only one side is drawn on the picture. Push left and right 50- 100 times. Knocking pulse area, from "Jingmen" to "Five Pivots". "Pulse knocking" is best at eliminating the "swimming ring", lying flat on the bed, making fists with both hands, and then hitting the left and right waist with fists (the principle is not to feel uncomfortable), 200-300 times each.
In the process of pushing, you should feel the reaction of your body carefully. We may feel pain, swelling, acid, numbness, running water, lumps (these problem parts should be pushed emphatically), or fart, burp and belch when pushing. These problems are very common. It is these bad symptoms that cause our metabolism to be poor and it is difficult to excrete accumulated toxins.
Weight loss taboo
1, oil absorption.
Every time you eat pizza, you should use paper towels to absorb oil before eating. This way, you can eat one tablespoon less oil at the end of the week. How much fat should I lose after one year?
Step 2 drink more milk
Daily intake of 1800 mg of calcium can make the body absorb 80 calories less. Milk is rich in calcium. People who are used to drinking coffee every day should add some milk every time they drink coffee, which can not only make coffee smoother and more fragrant, but also help to lose weight. Waking up after breakfast and drinking a glass of pure milk can make people work and study energetically all day. Drinking a cup of hot milk before going to bed at night can make people sleep more sweetly. Drinking a cup of yogurt after lunch and dinner can also help digestion.
Step 3 eat more vegetables
Vegetables are very healthy. They are not only rich in cellulose, which can help digestion, but also supplement the vitamin C needed by the human body and help to lose weight.
Step 4 drink plenty of water
Drinking more water can speed up metabolism and burn more calories. As long as you drink two glasses of cold water-the temperature is not higher than 72 degrees Celsius-you can burn 25 calories. Drinking a liter of water every day will lose five pounds a year.
5, pay attention to drink less carbonated drinks
If you feel that boiled water tastes too weak and you don't want to drink it, you can also use tea instead of drinks or drink tomato juice, which is a healthy choice.
Losing weight belongs to a behavior pattern aimed at reducing excess fat and weight of human body. It refers to a certain type of overweight and obese people who use various methods, such as dancing and yoga, to restore their bent body shape. Try to correct the improper behavior caused by the abnormal reaction of obese people, that is, analyze the characteristics and exercise types of obese people with behavioral science, and reasonably correct the actions that lead to obesity on this basis.
The root cause of obesity is that energy intake exceeds energy consumption. Heat comes from energy-supplying substances in food: protein (4 kcal/g), fat (9 kcal/g) and carbohydrate (4 kcal/g). The heat consumption is mainly composed of three aspects: basic metabolism, physical activity and food thermal effect. The center of weight loss is to achieve a negative balance of calories (calorie intake is less than calorie consumption). The level of basal metabolism is mainly related to the nutritional status and eating habits of the human body, so not eating after noon is essentially a very harmful way to lose weight. Physical activity and amount of exercise are not the same concept. Scientific research shows that high-intensity exercise is not conducive to losing weight. The thermal effect of food is generally 2~3 hours, which is the theoretical basis for many weight loss experts to say that eating less and eating more meals is beneficial to weight loss.
All weight loss methods are directly or indirectly centered on calories, the effective index is to reduce calories, the health index is to protect basal metabolism, and the continuous index is satiety and satisfaction in appetite control.
cause
The cause of physical obesity: congenital. The metabolism of substances in the body is slow, and the speed of substance synthesis is greater than that of decomposition. Phenomenon: Fat cells are large and numerous, and they are all over the body.
The cause of acquired obesity: overeating. There are many sweets and greasy foods in food, and the fat is mostly distributed in the trunk. Phenomenon: Fat cells are large, but the number does not increase.
Etiology of Cushing's syndrome: hyperadrenocortical function and excessive cortisol secretion. Phenomenon: the face, neck and body are fat, but the limbs are not fat.
Causes of pancreatic obesity: excessive insulin secretion, decreased metabolic rate, decreased lipolysis and increased synthesis. Phenomenon: obesity all over the body.
Causes of sexual dysfunction: brain obesity, accompanied by sexual dysfunction, or decreased sexual desire. Phenomenon: obesity near the breast, lower abdomen and genitals.
Pituitary causes: Pituitary lesions lead to excessive secretion of growth hormone in the anterior pituitary gland. Phenomenon: Hyperplasia and hypertrophy of bones, soft tissues and internal organs of the whole body.
Causes of hypothyroidism: hypothyroidism. Phenomena: obesity and myxedema.
Drug-induced causes: side effects of drugs, such as adrenocortical drugs. Phenomenon: Obesity after taking medicine for a period of time, such as some patients with allergic diseases, rheumatoid diseases and asthma.
Psychopsychology leads to obesity. The occurrence of obesity in patients with schizophrenia and patients with mental and psychological problems is multifactorial. Eating habits and excessive food intake are important reasons. Most people who are introverted, quiet, lack of exercise, mental health or worse are likely to be obese. It is found that 74% of obese patients eat more when their mood fluctuates, while non-obese patients eat less when their psychology is disturbed.
According to the causes of obesity, it can be divided into simple obesity and secondary obesity.
Simplicity-95% are overnutrition, insufficient exercise and psychological behavior.
Secondary-diseases originating from certain diseases and neuroendocrine system account for 5%.
According to the distribution of fat, there are abdominal obesity and hip obesity.
Risk of abdominal obesity >:; Hip obesity
Abdominal obesity-more men
Hip obesity-more women
According to the anatomical characteristics of adipose tissue, it can be divided into multicellular obesity and giant cell obesity.
Multicellular obesity, which occurs in childhood, has increased 2-4 times, about 42 million-1060,000.
Giant cell obesity-the increase of cell size, the difference between normal people and adults is 40%.