Exercise time:
Doing 3 ~ 5 hours after meals is helpful to lose weight, such as walking, dancing, jogging, aerobic exercise, cycling and other moderate exercises.
The way to exercise:
Adjust according to your body's endurance. It should be done in small increments and groups. Try not to repeat it every week.
Suppose your ability is to do 180 push-ups at a time, and divide them into 3 groups with 80 push-ups in each group; Sit-ups can be done once 150. Divide them into two groups, 80 in each group.
Increase exercise several times a week, and then try another exercise method to a certain extent. From simple to complex, this process is called adaptation fatigue period.
The form of exercise:
The choice of exercise mode should be based on one's physical health and physiological stage, which does not mean that any form of exercise will do.
Just keep it two or three ways at a time. There is no need to spend too much time at a time. This will take too much time, and it will cause pain all over because of the sudden increase in exercise, making it difficult to maintain normal exercise.
Besides, it is beneficial to exercise five times a week. You don't need to do too much. The most important thing is persistence. It is best to keep exercising every week. Specific programs can be formulated according to their own conditions.
Note: people with osteoarthritis and degenerative changes in the knee joint are not suitable for climbing mountains, stairs, squats and other activities; But swimming and moderate jogging can strengthen the connection of thigh strength and reduce the burden on knee joint.
Sports common sense:
Exercise has nothing to do with sweating, because the sweat glands of human body are different and divided into active and conservative types, which is related to heredity.
Exercise can only achieve our own plan if it is conducive to stretching, increasing agility and strengthening physical fitness. Of course, the follow-up exercise can be gradually deepened according to our own methods, and it is not necessary to sweat, so as not to cause physical injury.
Matters needing attention
Exercise has the function of strengthening the body, but it should play a good role, pay attention to personal diet and have a good rest.
Stopping exercise won't make people fat, but the key to getting fat is to eat as much food after stopping exercise as during exercise.
Don't expect to drink alcohol to relieve fatigue when you are tired from exercise. Drinking can not only relieve fatigue, but also aggravate physical fatigue.