1, how to lose weight when you are heavy?
Case:
My height is 158cm, female, 10 1kg. I started to lose weight in the gym and basically practiced elliptical machine six days a week. But a week later, my calf and tibia began to hurt. I asked my coach and advised me not to do elliptical exercise because my bones were under too much pressure. Then change to pilates three days a week and practice yoga the rest of the time. As a result, I also practiced Pilates. Why am I so fragile now?
Swimming is basically impossible. First of all, I don't fully understand. Secondly, all swimming pools are far from my home. It is difficult to go to the gym for five minutes in summer afternoon, let alone take a bus to a place so far from the swimming pool. So at present, it really depends entirely on ellipsometer. I checked, and my posture should be correct. Do you know what is going on?
Analysis:
For a friend who weighs more than 25kg (standard weight = height cm- 105), exercise to lose weight is not as simple as rushing out to run or going to the gym for crazy training. Because the weight base is too large, the knee pressure is high, and improper exercise is easy to hurt the knee-
According to statistics, when people stand up and walk, the pressure on their knees is 0-2 times the weight of 65438+, going up and down stairs 3-4 times, running 4 times, playing basketball 6 times, and squatting 8 times.
According to this coefficient, a person weighing 70kg will bear 280kg of pressure on his knees when running.
In addition, overweight is often accompanied by symptoms such as hyperglycemia and high blood pressure, so it is not appropriate to rashly carry out high-intensity exercise.
Therefore, please do the following two things before strenuous exercise:
1, consult a doctor.
If possible, go to the hospital for a physical examination of blood lipids, blood pressure, blood sugar and other indicators, and consult the doctor's advice.
Attachment: physical activity preparation questionnaire
1. Did the doctor tell you that you have a heart disease and can only take part in physical activities recommended by the doctor?
2. Do you feel chest pain when you take part in sports activities?
Have you felt chest pain since you didn't take part in sports last month?
4. Have you ever fallen or lost consciousness because of dizziness?
5. Do you have any bone or joint diseases (such as low back, knee joint and hip joint) aggravated by changes in physical activity?
6. Has the doctor given you any medicine recently because of your blood pressure or heart problems?
7. Do you know any other reasons why you can't do sports?
The above is the physical activity preparation questionnaire recommended by the American Sports Medicine Association, which is suitable for people aged 15-69, and can simply help you evaluate your health and sports risk. A ***7 questions,
If the answer to one or more questions is "Yes"-please consult your doctor before you start exercising!
If you choose "No" at all-congratulations, you can start exercising right away.
In case of cold and fever, please exercise after recovery;
If you are pregnant, you should still seek the doctor's advice.
2. Be sure to stretch carefully before exercise.
Stretching for 5- 10 minutes must be done carefully before starting heavy exercise: stretching can warm up and reduce the risk of sports injury.
3. Don't just choose one form of exercise.
In sports medicine, there is a technical term called "overwork injury", that is, the injury caused by long-term use of muscles/tissues in a part.
In this article, the sister who practices ellipsometry for six days a week has pain in her legs and tibia. In addition to the pressure brought by heavy weight on her knees, another important reason is that the exercise form is too simple, and the leg was overworked at first.
Therefore, the forms of exercise must be diversified, not just walking or cycling (people with normal weight should also pay attention to this). In addition to preventing injuries, the diversification of exercise forms can also make the exercise effect more balanced.
2, the principle of yoga exercise to lose weight
The traditional principle of fitness and weight loss is that the body's calorie consumption is greater than its intake. The weight loss effect of yoga will naturally follow this basic principle. But the weight loss principle of yoga is not only to speed up metabolism and consume excess fat in the body through posture practice, so as to achieve the effect of weight loss. Yoga believes that the main reason for obesity or emaciation is the disorder of endocrine system and digestion and absorption system. After adjusting the system function to normal through yoga practice, you can effectively achieve the purpose of losing weight, and it is not easy to rebound for a long time.
The traditional principle of fitness and weight loss is that the body consumes more calories than it takes in.
How does yoga achieve the effect of losing weight? The most common and effective method is yoga posture training. Body position training can completely reduce excess fat in all parts of the body. Through posture practice, increasing body heat consumption can not only reduce subcutaneous fat, but also massage various glands of the body and activate gland functions, which is beneficial to various organs of the body. The digestion, absorption and excretion functions of the body are normal, and the weight is gradually moderate.
To achieve the effect of losing weight through posture method, the following methods can be adopted: (1) extending the time of keeping movement; Focus on exercising obese parts; Consciously repeat the same action; Strengthen stretching and balance exercises; Properly accelerate the movement and coherence within the body; Pay attention to the coordination of breathing and movement.
In addition to posture exercises, yoga breathing can also lose weight. Many people think that breathing exercises do not consume calories and are unwilling to practice breathing. In fact, yoga breathing training can regulate human nervous system, regulate feeding center, control appetite, improve digestion and absorption function, and avoid excessive food intake. Thus avoiding the phenomenon that many people eat too much food to lose weight because they are hungry after strenuous exercise.
In addition, the method of clearing intestines and fasting in yoga is a unique method to reduce fat and detoxify, but it should be practiced under the guidance of professionals. This method can reduce body weight by 3 ~ 5 Jin in 2 ~ 3 days. But this is not a simple hunger strike or a hungry diet. What we reduce is more toxins accumulated in the intestines. Regular exercise can not only lose weight, but also make your body healthier.
Yoga relaxation and rest are many yoga practitioners' favorite exercises. Regular training can improve the quality of sleep, regulate the autonomic nervous system and eliminate obesity caused by irregular life and endocrine disorders.
Yoga meditation can also be used as a way to lose weight, but it is more complicated and difficult for many people to accept, so I won't introduce it here.
In addition, the diet advocated by yoga is the key to maintain a good weight loss effect. Yoga diet does not advocate restraining your diet, but as long as you keep practicing yoga, you will find that our diet is gradually becoming healthy, thus ensuring that our weight loss effect will not rebound.