1, the first week plan
Take a walk on Monday: from low intensity to moderate intensity, persist for 25 ~ 50 minutes.
Cycling on Tuesday: Walking on a flat road with moderate intensity for 40-60 minutes.
Running on Wednesday: low intensity, lasting 15 minutes, intermittent 10 minutes (1 minute moderate intensity training and 1 minute low intensity training alternately, repeated 5 times), and the total time is kept at about 25 minutes.
Closed on Thursdays.
Walking on Friday: moderate intensity, keep 15 ~ 25 minutes; Intermittent 16 minutes (3 minutes for moderate intensity and 4 times for high intensity 1 minute), and the total time is kept at 3 1 ~ 4 1 minute.
Running on Saturday: low intensity, keeping time at 20 ~ 35 minutes.
Rest or ride a bike on Sunday: Ride for 45-60 minutes from low intensity to moderate intensity.
2. Plan for the second week
Take a walk on Monday: from low intensity to moderate intensity, keep it for 35 ~ 55 minutes.
Cycling on Tuesday: low intensity, keep it for 20 minutes; Intermittent for 20 minutes (2 minutes of high intensity and 3 minutes of low intensity alternately, repeated 4 times), and the total time is kept at about 40 minutes.
Running on Wednesday: keep low intensity 15 ~ 25 minutes, keep interval 15 minutes (4 minutes of low intensity training and 1 minute moderate intensity training alternately, repeated three times), and keep the total time for 30 ~ 40 minutes.
Take a walk on Thursday: low intensity to moderate intensity, and keep it for 30 ~ 40 minutes.
Rest on Friday
Running on Saturday: keep moderate intensity 10 ~ 20 minutes, and keep interval 15 minutes (3 minutes of alternating low intensity and 2 minutes of moderate intensity training, repeated 3 times), and keep the total time for 25 ~ 35 minutes.
Rest or ride a bike on Sunday: the total time from low intensity to moderate intensity is kept at 45 ~ 60 minutes.
3, the third week plan
Walking or running on Monday: moderate-intensity walking for 20-25 minutes, with an interval of 65,438+05 minutes (3 minutes of moderate-intensity walking and 2 minutes of moderate-intensity running alternately, repeated 3 times), and the total time is kept at 35-40 minutes.
Cycling on Tuesday: the moderate intensity time is kept at about 45 ~ 60 minutes.
Running on Wednesday: low-intensity maintenance 18 ~ 28 minutes, intermittent maintenance 16 minutes (3 minutes of medium-high intensity running and 1 minute low-intensity running alternately, repeated 4 times), and the total time is maintained for 34 ~ 44 minutes.
Closed on Thursdays.
Walking or running on Friday: moderate-intensity walking 10 minutes, with an interval of 6 minutes (alternating between moderate-intensity running 1 minute and moderate-intensity walking 1 minute, repeated 3 times); The total time is kept at about 32 minutes.
Cycling on Saturday: from low intensity to moderate intensity, the time is kept at about 45 ~ 55 minutes.
Rest on Sunday
4, the fourth week plan
Walking or running on Monday: moderate intensity walking 10 minutes, interval 12 minutes (3 minutes of moderate intensity running and 1 minute of low intensity walking are repeated alternately for 3 times), moderate intensity walking 10 ~ 15 minutes, with a total time of 32 ~ 37 minutes.
Riding on Tuesday: low intensity lasts 10 minutes, with an interval of 20 minutes (high intensity training 1 minute and low intensity training 3 minutes alternately, repeated 5 times), and low intensity lasts 10 minutes, with a total time of about 40 minutes.
Running on Wednesday: low intensity, the time is kept at about 30 ~ 45 minutes.
Closed on Thursdays.
Walking or running on Friday: moderate-intensity walking 17 minutes, interval 12 minutes (3 minutes of moderate-intensity running and 1 minute of low-intensity to medium-intensity walking are repeated alternately for 3 times), moderate-intensity walking 12 minutes, and the total time is about 4 1 minute.
Cycling on Saturday: low-intensity to moderate-intensity for 40 minutes, with an interval of 10 minute (alternating high-intensity training 1 minute and low-intensity training 1 minute, repeated 5 times), and the total time is kept at about 50 minutes.
Walking on Sunday: moderate intensity 20 minutes, intermittent 20 minutes (4 minutes of moderate intensity and 1 minute high intensity training alternately, repeated 4 times), moderate intensity 10 minutes, and the total time is kept at about 50 minutes.
5, exercise to lose weight to avoid three major misunderstandings.
Myth 2: The sooner you lose weight, the better.
For the average obese person, the appropriate weight loss rate is 0.5 ~ 1 kg per week. If this effect is achieved mainly through physical exercise, then the main body fat will be reduced. Losing weight too fast is mainly to reduce glycogen and water in the body, which has little to do with fat consumption and will bring many adverse effects to health.
Myth 3: As long as you exercise, you will lose weight.
"If you want to lose weight, you should go on a diet first." Professor Li Jing said that you must control your diet while exercising to lose weight. Physical exercise often makes the exerciser's appetite big. Therefore, if we only increase the time and frequency of physical exercise without controlling diet, it is likely to increase body fat. Therefore, the best way to lose weight should be low-intensity long-term physical exercise combined with proper diet control.