? 1. Promote fat metabolism, control weight, lose weight and keep fit.

? 2. Improve cardiopulmonary function, improve aerobic endurance, and increase physical fitness.

? 3. Improve the function of digestive system

2. Types and methods of exercise

? The types of exercise can be chosen independently according to the physique and personal hobbies of obese people, with rhythmic dynamic aerobic exercise as the main exercise, such as long-distance running, jogging, cycling, swimming, aerobics and other water sports (such as walking in water, running in water, jumping in water and kicking water). Research shows that water exercise is called the most effective exercise to lose weight.

3. Exercise intensity, time, time period and frequency.

1. Exercise intensity: Exercise aimed at losing weight, using moderate and low intensity aerobic exercise. Although high-intensity aerobic exercise is beneficial to improve cardiopulmonary function, it is not conducive to improve fat metabolism. Exercise intensity is generally reflected by heart rate, which is also called the "optimal exercise heart rate" of an individual during exercise. The specific calculation formula is as follows: optimal exercise heart rate =(220- age-quiet heart rate) ×60%~80%+ quiet heart rate.

2. Exercise time: First-time exercisers should exercise for about 30 minutes, and regular exercisers should exercise for more than 40 to 60 minutes.

3. Time zone of exercise load: Exercise 2 hours before dinner can reduce fat more effectively than exercise at other times.

4. Exercise frequency: the duration of exercise is related to the intensity of exercise, and the weekly exercise frequency can be appropriately adjusted according to the intensity, generally 3-6 times/week.

Four: Matters needing attention

1. Exercise should follow the principle of step by step. A few obese people have stiff muscles and joints, heavy cardiopulmonary load, and little exercise at the beginning, which will gradually increase in the future.

2. To persevere, losing weight by exercise is not a short time, but a long-term project. To avoid monotony, you can change the types of exercise.

Exercise combined with diet control and lifestyle changes is the best way to lose weight.

4. It is not advisable to take physical exercise immediately after meals, and it is not advisable to eat immediately after physical exercise.

5. Wear soft-soled shoes when participating in sports, so as to avoid damage caused by vibration.

6. You can't increase the intensity of exercise at will in the process of keeping fit.

7. Before stopping exercise, we should gradually reduce the intensity of exercise and carry out appropriate finishing activities.

8. You can drink a small amount of water many times during the fitness process, but it is not advisable to drink a lot of water at one time.

9. In the cold winter, we should keep warm in physical exercise. For fitness programs with less exercise intensity, the ends of limbs should be kept warm; Exercise with a little higher intensity produces a lot of heat during exercise and is easy to sweat. Take off some sweatshirts and get dressed in time after exercise to avoid catching cold.

10. Patients with chronic cardiovascular diseases should gradually reduce the intensity of exercise and go to the hospital in time if they have chest pain, chest tightness or dyspnea during exercise, and cannot insist forcibly.