Children lose weight differently from adults. While reducing fat, children should also ensure the physical and intellectual development, that is, the "reduction" and "addition" of the body. Therefore, children can't use hunger therapy: they can't use diet pills; You can't lose weight and lose weight inappropriately quickly. It can be seen that exercise is the most suitable for children to lose weight.
Exercise to lose weight should adopt light physical activity, that is, appropriate endurance exercise, with the principle of increasing metabolism in the human body. Emphasis on family characteristics, easy to implement and adhere to. It takes a long time to lose weight, starting from half an hour every day and gradually increasing to 1 hour every day. Exercise is scheduled for half an hour after meals, preferably every day, at least not less than 5 times a week. After each exercise, the body can see slight sweat, but it is more appropriate not to feel excessive.
There are many forms of weight loss exercise. Here are two simple and effective exercise methods.
Walking is also a kind of exercise, but due to insufficient exercise, it can't meet the requirements of losing weight and fitness. It is measured that walking the same distance consumes twice as much energy as walking.
1, time and distance: leave for half an hour every day and walk 3 kilometers; 40 minutes in the second week, 4 kilometers on foot; 50 minutes in the third week, 5 kilometers on foot; The fourth week 1 hour, 6 kilometers on foot, long-term persistence. /kloc-children under 0/0 walk for 40 minutes and 4 kilometers every day; 10- 13-year-old children finally walk 50 minutes and 5 kilometers every day.
2, posture: the steps should be bigger, children and adults over 13 years old should not be less than 70 cm per step. Raise your head slightly, lean forward slightly, and relax your shoulders; Try to swing your arms forward and upward, breathe evenly and concentrate; When stepping, the center of gravity should be shifted from heel to toe, and it should be vigorous and powerful.
3. Speed: In principle, it is every 10 minute 1 km, which can be slowed down at first, and then gradually meet the requirements. The distance and speed of walking can be mastered by the heart rate after exercise. Generally, the heart rate should not exceed 150% at rest.