(2) Aerobic (endurance) exercise: such as long-distance walking or hiking, running, cycling, swimming, etc.
(3) Exercise intensity: the heart rate should be controlled at 120 ~ 140 beats/min.
(4) Exercise time and frequency: 30-45 minutes each time, 3-4 times a week.
(5) Exercise plan and exercise method:
① Prepare for activities for 5 minutes, and do some slight activities of waist, legs and hip joints.
② Walking slowly and walking fast alternately for 20 minutes. If you go slow-fast-slow, it will take 10 minute to complete the 2000m, and the speed will be above 140 steps/minute, and then it will take 10 minute to complete the 2300m.
③ Physical exercise 15 minutes: sit-ups for 20 times; Push-ups 20 times; Lift the upper body on the stomach 20 times; Heel lift 50 times; Standing for 20 times; Squat and jump 20 times.
(4) All the above contents are exercised for 45 minutes, and * * * consumes about 12556.5 dry coke (300 kcal), which is equivalent to 90 grams of rice or 3 fried eggs.
(6) Precautions:
① When the exercise is easy or too intense, you can slightly adjust the content and frequency.
② It is advisable not to feel tired the next day after exercise, and the amount of exercise can be appropriately increased every week.
(3) If you are unwell, you should stop exercising and make adjustments, and you should not be reckless.
2. Spring Weight Loss Fitness Exercise Plan B
(1) Sports: walking, jogging, aerobics, cycling, swimming, table tennis, tennis, etc.
(2) Exercise intensity: The jogging speed starts from 100 to110m/min, and gradually increases to 120 to130m/min. During exercise, the heart rate should be controlled at 50 years old, 130 beats/min; 60 years old, 120 times/minute is appropriate.
(3) Exercise time and frequency: 30-40 minutes each time, 3-5 times a week.
(4) Strength training: It should be selected according to the position of fat accumulation of obese people.
① Those who accumulate fat in the abdomen mainly do sit-ups, leg stretching, leg lifting, etc. Do each action 20 times.
(2) Those who have accumulated fat on their shoulders, chest and back can do dumbbell exercises and stretcher exercises.
(5) Precautions:
① Medical examination should be conducted before exercise to determine the cardiac function and whether there are cardiovascular system complications.
② Exercise therapy must be combined with diet control, mainly to control the intake of fat, sugar and food.
(3) Strength training mainly exercises the large muscle groups of trunk and limbs, and the degree of exertion gradually increases.