Women often say "lose weight". Should they lose weight or not? Should they lose weight according to whether their weight is standard or normal? See the chart above for the comparison table of standard weight of women of different ages/heights. Should we also see if the body fat rate is beyond normal? The normal range of adult female body fat rate is between 20% and 25%.
Overweight or obese women should insist on doing brisk walking, jogging, aerobics, skipping, swimming, spinning, elliptical machine, mountain bike and other aerobic exercises to lose weight and fat; Women who are light or thin should insist on doing all kinds of strength training to gain muscle and weight.
Health lies in exercise, and exercise lies in reason. To control the weight, especially the body fat rate in the normal range, depends on the subjective will of the bodybuilder. You can continue to adhere to moderate aerobic exercise to prevent fat rebound and maintain a healthy physique, or you can switch to anaerobic exercise on the basis of strength training.
Anaerobic exercise based on strength training can strengthen bones and shape muscles. For most women, they want to have a beautiful curvy figure. Anaerobic exercise based on strength training can breast enlargement, shape abdominal muscles and buttocks, and have a beautiful curvy figure.
Whether it is aerobic exercise to reduce fat and slim down, or anaerobic exercise to increase muscle and shape, the effect of exercise lies in loving exercise and persisting in exercise; As long as you love sports, stick to sports, the effect of sports, or achieve the purpose of sports, it will come naturally.
It is not suitable for strenuous exercise in the morning. It is recommended that women jog.
Jogging is effective whenever you start, and the intensity of exercise should be gradual. Run less at first, or once every other day. After a period of exercise, it can be gradually increased to 3000 to 4000 meters per day, and the weekly increment is 5%~ 10% of last week's running amount. When jogging, relax naturally, take a deep breath, breathe rhythmically, and don't hold your breath. Don't run too fast, don't run too fast and don't sprint. To maintain a uniform speed, it is advisable to have a relaxed atmosphere that subjectively won't feel uncomfortable, breathless, flushed and can talk while running. Objectively speaking, when jogging, the heart rate per minute should not exceed 180 minus age. For example, if the heart rate of a 60-year-old jogger is 180-60 = 120 beats/min, the running speed of patients with chronic diseases can be appropriately reduced and the distance can be shorter to prevent endogenous oxygen deficiency.
Safety tips
Choose a flat road and don't wear leather shoes or plastic shoes. If you are on asphalt or cement roads, you'd better wear thick rubber shoes. Before running, you should take a walk, take a deep breath and exercise your joints. If you are on the highway, you should pay attention to safety and try to choose the sidewalk. If you feel loss of appetite, fatigue, dizziness and palpitation after jogging, it may be that you have exercised too much, so you must adjust or get the guidance of a doctor.
The purpose of women's sports is to have a healthy body and a good figure. Aerobic+strength+flexibility. Jogging for more than 30 minutes a week (; In order to lose weight, more than twice a week (push-ups in 4 groups, 4-8 groups; Sit-ups in 8 groups, 4-8 groups; Squat 4 groups, 4-8 groups; According to your level) this is used to maintain proper muscle mass; Every day about 15 minutes of elastic exercise (yoga or pilates) is very helpful for body shape; In addition, a reasonable diet: high protein and low fat, more fruits and vegetables, more water, less oil and salt, less snacks and drinks; In order to get enough sleep, don't stay up late and go to bed before 1 1.
What sports do women play?
1, dance
At present, there are many dance classes, which are very cheap. If you learn them quickly, you can not only stay healthy, but also practice dancing and become a master dancer. Science has proved that your lack of stable balance ability not only makes your body movements inflexible, but also seriously affects the correct development of functional differentiation between the left and right brain, especially the organization, reasoning and understanding ability of the left brain. Dance is a kind of exercise that exercises people's balance and flexibility.
Step 2 fight
Nowadays, girls are all women, paying equal attention to their hands and brains, and jumping all over. Every action you take is made after careful and quick consideration by your brain. Your cerebral cortex nerve is in the most suitable state of excitement. You have keen observation, clear memory and active thinking, and your creative potential can be brought into play.
Step 3 swim
Swimming: Swimming can enhance heart and lung function, improve vital capacity, keep fit and lose weight. If you are confident in your figure, swimming provides you with an opportunity to show your figure.
dance
Dancing: Dancing can not only lose weight, but also shape a beautiful figure, shape a beautiful curve figure, exercise the muscles of the whole body, exercise the whole body, make the body more elastic, and at the same time help to cultivate self-cultivation, maintain youth and cultivate the soul.
Step 5 ride a bike
Riding a bike on the university campus is a very happy thing. I am in a good mood and relaxed at this time. Studies have proved that this kind of good mood did happen at that time, because proper exercise can secrete a hormone, which makes us feel happy and cheerful-cycling can produce this hormone, and cycling can compress blood vessels, accelerate blood circulation and let more oxygen enter the brain, so you will feel clear-headed and quick-thinking after cycling.
6. Play table tennis
Scientific research shows that table tennis requires the brain to think quickly and nervously, promote the blood circulation of the brain, supply enough energy for the brain, and has a good brain-strengthening function. When playing table tennis, with table tennis as the goal, the eyes are constantly adjusted and moved far and near, up and down, left and right, so that the ciliary muscle and extraocular muscle alternately contract and relax, promote the blood supply and metabolism of eyeball tissue, and effectively improve the function of ciliary muscle.
Exercise? You lie down and play with your mobile phone, and he moves!
Swimming, walking, yoga, add up, 20 years younger.
Aerobics, kicking shuttlecock, skipping rope, running.