Prescription mode of weight loss exercise The first prescription of weight loss exercise
Gender: Male Age: 20 years old Occupation: Student's sports hobby: Basketball health examination: good, height 1.75m, weight 80kg, body fat moderately overweight, medical history? No exercise load measurement: step test, quiet pulse 70 times/minute, blood pressure 75/ 1 15mmHg, vital capacity 3 100ml, physical fitness measurement: strength? Sit-ups 35/ min, endurance? Running for 300s in 800m, physical fitness evaluation: good health; Overweight, heart and lung function is slightly poor, so make an exercise prescription and lose 2 pounds a month:
Exercise purpose: (1) lose two pounds; (2) maintain and increase physical strength; (3) Prevention of obesity complications. Sports: (1) badminton, fitness running, aerobics, basketball, etc. (2) Aerobic exercise: jogging, hiking, cycling, swimming, etc. (two choices); (3) Muscle strength training: Yang increased the triglyceride in meat. During exercise, free fatty acids are oxidized to achieve the purpose of scavenging. Especially during exercise, the secretion of catecholamine and adrenocortical hormone increases, while the secretion of insulin decreases, thus accelerating the decomposition of fat and the intake and utilization of fatty acids; At the same time, during exercise, muscles consume more glucose in the blood, reducing fat synthesis, leading to body fat reduction, which can achieve the purpose of losing weight and improve blood lipid metabolism, thus preventing arteriosclerosis, coronary heart disease, diabetes and other diseases. Exercise can also improve cardiopulmonary function, physical strength and immunity. Exercise should include aerobic exercise and muscle strength exercises. Aerobic exercise involves large muscle groups, such as walking, jogging, swimming and cycling. In recent years, foreign countries advocate water sports, which is considered to be the most promising exercise in weight loss and rehabilitation. Water exercise can reduce the joint burden and increase the effective circulating blood volume (the static pressure of water acts on the body surface). At the same time, water exercise can be used as sit-ups and tensioners.
Exercise intensity: it is the intensity of exercise and one of the important indicators to measure the amount of exercise. It can be expressed by the number of heart rates per minute. A simple way to measure exercise intensity is to measure the pulse X 6 of 10s after exercise, that is, the exercise intensity of lmin. ① The suitable exercise intensity range can be controlled by the bull's-eye rate: 70% of my highest heart rate? 85% strength is the standard.
Bull's eye rate =(220? Age) X(70%? 85%)。 Bull's eye rate 140? 170 (times/minute). Exercise time: 30- 45 minutes each time.
Exercise frequency: refers to the number of exercises per week. 3- 4 times a week.
As for exercise frequency, japanese ikebana Haruko's research shows that muscle aches and fatigue occur every time you exercise 1 week and 1 time, and after exercise, 1 time. 3 days of physical discomfort, the effect is not cumulative; /kloc-0 exercise twice a week, the pain and fatigue are relieved, and the effect is not obvious; /kloc-0 exercise 3 times a week without pain and fatigue; The effect accumulation is obvious; 1 week Exercise 4? Five times, the effect is more obvious. It can be seen that 1 exercises more than 3 times a week, and the effect is obvious. Precautions: (1) Physical examination should be conducted before exercise to know the heart function and whether there are cardiovascular complications. (2) Exercise intensity can be gradually achieved within a few days, and it is not required to be achieved at the early stage of exercise. (3) In case of unexpected circumstances, such as a cold, fever or damage to the exercise system, you should immediately stop exercising and go to the hospital. (4) Properly control the diet, reduce the intake of sugar and oil, and eat certain vegetables and fruits.
Reasonable diet: according to the daily food intake of the subjects before the test, the subjects are required to control the daily food intake appropriately, and according to the daily calorie intake and the minimum calorie consumption of daily exercise, the weight loss per week is estimated. Standard weight (kg) = height (cm)-1 10. The standard weight of students =175-110 = 65 (kg). The standard weight of students =175-110 = 65 (kg).
Overweight percentage = (measured weight-standard weight)/standard weight? 100%=23.3%。 What is the percentage of overweight? 10% is normal, and over 20%- 30% is mildly obese, so the student belongs to mild obesity. In fact, the key to treating obesity is to keep the human body in a state of negative energy balance, that is, to consume less calories, so as to reduce the synthetic fat in the body and exchange fat for energy to achieve the purpose of reducing body fat. A large number of studies have proved that the combination of proper dietary restriction and exercise therapy can not only achieve the ideal weight loss effect, but also be easily accepted by people without side effects. Therefore, at present, diet adjustment+exercise+weight loss method is usually adopted internationally.
Comprehensive plan of behavior correction.
Daily calorie intake of men: 9250- 10090 kj.
Note: The daily calories provided by food should not be less than 5,000-7,500 kilojoules, which is the least energy to maintain normal life activities.
A simple algorithm for basic calorie metabolism of human body
Boys: Basic calories (kilocalories) = 14. 6 x body weight (kg)+450= 16 18 (kcal) The energy required for students' light physical activity is 3550 kj = 14839 kcal.
Heat required for digesting food = 10% X (minimum heat required for basic metabolism of human body+heat required for physical activity) =10% x (1618+14839) =16839.
Daily calories of students = basic calories needed for basic metabolism+calories needed for physical activity+calories needed for food digestion =1618+14839+1645.7 =18102.7.
Students must consume more calories than they consume every day in order to lose weight. So according to the calorie intake of this classmate every day, the exercise prescription is arranged as follows:
Specific arrangements:
1. Warm-up activities (10 minutes warm-up minutes):
The combination of brisk walking and jogging makes the body move slowly; The heart rate requirement is slightly higher than at rest.
Rate;
2. The basic part of strength training combined with aerobic endurance training
Action essentials:
Dumbbell bird in prone position
Starting posture: lie on your back on the water stool, hold dumbbells with both hands, palms facing each other, and push up until your arms are straight and supported on your chest.
Action process: two hand-held dumbbells spread out and fall to both sides, and the elbows remain slightly bent, and the dumbbells fall to the elbows slightly below the horizontal line of the body; In this process, the elbow should be bent all the time and the muscles on both sides of the chest should be fully stretched. Breathe in when the dumbbell falls. Hold the bell in the same way, return to the original position and exhale. Training points: When dumbbells fall to both sides, elbows and upper arms should be kept bent. If the elbow is straight, it is difficult for the pectoral muscles to stretch and contract.
(2) Aerobic exercise:
Exercise form: It is best to choose power-assisted bicycle or jogging.
Exercise intensity: the exercise center rate is between 1 18- 130 times per minute;
Exercise time: 30 minutes; The best time for exercise is 2-6 pm.
Exercise frequency: aerobic exercise is best 3-5 times a week; Strength training can be done every other day.
3. End the activity (10 minutes):
Gradually slow down the running speed, so that the intensity of exercise is gradually reduced.
Muscle stretching and relaxation
Stretch the front thigh muscles: preparation: stand upright with your feet together. Knees slightly bent.
Start with one leg and gently pull the other foot behind your hips. Stay at 30? 60 seconds, then relax to the starting position and switch legs after completing a round trip.
Stretch the muscles behind the thighs: Sit on the fitness blanket, stretch your legs forward, bend one leg on the other leg, keep your feet vertical and not put them on your knees, and use elbow strength to help your body rotate in the opposite direction for 30-50 seconds.
Suggestion: Action 2-3 round trips.
Spinal cord muscle stretching: Manipulation: put your hands on your head, press your elbows up and down, stretch your upper body to one side and keep your lumbar spine straight 10- 15 seconds, and then return.
Suggestion: 3-5 seconds on both sides. In other cases, stretching can be done appropriately according to the situation.
Effect check: Due to different personal circumstances, there may be some inappropriate places in the process of implementing exercise prescription, which should be checked and corrected in time in practice to ensure the effect of exercise.
Two model articles of slimming exercise prescription 1. introduce
With the development of economy, people's living standards have improved rapidly. While enjoying the advanced achievements brought by social progress, people have also changed their lifestyles and eating habits. This series of changes has brought many new troubles to people-that is, modern diseases that make people have a headache. Obesity is one of them. Obesity refers to the pathological state of excessive fat accumulation, which exceeds 20% of body weight. With the improvement of people's requirements for quality of life, more and more people, especially women, began to pay attention to the development of their body shape, and for obese people, began to find ways to lose weight. At the same time, obesity also has a negative impact on health and longevity. In addition, a large number of epidemiological studies have made people more and more aware that obesity is a common disease that seriously harms human health. The global epidemic of obesity and the trend of aging make obesity a public health problem of worldwide concern. The World Health Organization announced in 1997 that obesity is a disease. Therefore, losing weight has become a hot topic.
Most people blindly lack a correct understanding of the causes of obesity, do not understand the mechanism of exercise to lose weight, and do not know enough about exercise to lose weight, so they have tried many advertisements of drugs to lose weight in the market, but the most effective ones are not good. At present, there are mainly these kinds of products on the market: some use diuretics to discharge excess water from the human body to achieve the purpose of losing weight; Control the excitement of the central nervous system, thereby reducing the intake of food and energy; It has similar effect with western medicine, reducing the digestion and absorption function of gastrointestinal tract and achieving the purpose of reducing energy intake. Generally speaking, the products on the market at present will cause harm to human body. Due to the lack of scientific guidance, many dieters have suffered a lot in the process of losing fat.
Therefore, we should advocate scientific, reasonable and healthy methods to lose weight, that is, to achieve the purpose of losing weight through scientific physical exercise, so as to further improve our functional level. Now I will talk about my understanding from the following aspects.
2. Criteria for judging obesity
Normal people judge whether they are obese by vision. They look swollen and have obvious fat accumulation on their faces, waist and legs. They are considered obese because they move slowly. Generally speaking, the simplest standard is to see if the weight exceeds the standard weight. Male standard weight (kg)=[ height (cm)- 100]? 0.9 ; Female standard weight (kg)=[ height (cm)- 100]? 0.85 It is generally considered that 10% of the standard weight is called overweight; 20% ~ 30% over the standard weight is mild obesity; Moderate obesity is 31%~ 50% above standard weight; More than 50% of the standard weight is severely obese [1].
3. The main causes of obesity epidemic
3. 1 Causes of obesity.
Human obesity is a syndrome caused by the interaction of many factors, and its etiology is quite complicated. The cause of obesity is basically that the intake of calories exceeds the consumption of the body, and excessive calories are converted into a large amount of fat storage in the body. However, the causes of energy imbalance are very complicated, which are influenced by genetic factors, physiological factors, metabolic factors, environmental factors, behavioral factors and social factors.
① Genetic factors. Obesity tends to be familial, and about 80% of children in families with obese parents are obese; In single-parent obese families, about 40% children are obese.
② Physiological factors. Center weight? Turn it up? Theory.
Studies have shown that obesity can be regulated by physiological changes. Does the nerve center (hypothalamus) have weight? Turn it up? In general, when the weight gain is higher than? Turn it up? When the food intake decreases, the metabolic level of the whole body increases; When the weight is below. Turn it up? When energy consumption drops sharply, food intake increases. Are these coordinated behavioral and metabolic adjustments to prevent weight deviation? Turn it up? And promote weight orientation? Turn it up? Recover. Obese individuals also have this reaction, but its? Turn it up? Has improved, that is, obesity is improving? Turn it up? Under the condition of regulating the energy balance of the body. In a person's life, weight? Turn it up? Any link in the contact loop with food intake and tissue metabolism is out of order, which will change the regulation result and lead to obesity.
③ Metabolic factors.
The energy consumed by human body mainly comes from the catabolism of sugar and fat, while obese people rely more on sugar oxidation to get energy than fat, which leads to the decline of lipid oxidation ability and excessive fat storage.
④ Environmental factors and behavioral factors.
Studies have shown that hereditary obesity will become thinner through the lack of food or the increase of physical activity momentum; However, individuals without the genetic quality of obesity may become obese with high calorie intake or without physical activity, so external factors cannot be ignored in the occurrence and development of obesity.
3.2 The causes of modern obesity epidemic.
The vast majority of modern obesity is simple obesity for the following reasons:
1 overeating.
With the development of social economy, material life has been greatly enriched. 1. Excessive intake of high-energy fine food, especially the high-fat and high-sugar diet, makes the intake of heat energy exceed the needs of the body, that is, the imbalance of heat energy makes excess energy stored in the body in the form of fat, which leads to obesity.
② Lack of physical activity.
With the progress of society, the development of science and technology, the change of lifestyle and lifestyle, there is less and less high-intensity physical activity and less energy consumption. The imbalance of energy makes excess heat stored in the body in the form of fat, which leads to obesity.
4. Mechanism of losing weight by exercise
4. 1 The main energy during human exercise comes from the aerobic metabolism of sugar and fat.
At the beginning of muscle contraction, the energy source is sugar, and at this time, the continuous exercise reaches 120min. The supply of free fatty acids can reach 50 ~ 70%, so the intake and utilization of free fatty acids and glucose in blood by muscles increase, which leads to the release of a large number of free fatty acids by cells, which makes fat cells thinner, and at the same time, the excess blood sugar is consumed and cannot be converted into fat, resulting in body fat and weight loss. [2]
4.2 Endurance exercise consumes fat.
Endurance exercise consumes a lot of energy, and fat oxidation is the main form of energy supply. Therefore, endurance exercise has the most obvious effect on human fat metabolism. The utilization of body fat during exercise is influenced by fat hydrolysis, fat mobilization, fatty acid transport and skeletal muscle's intake of plasma free fatty acids.
It takes 20 minutes for facial endurance exercise to activate lipolytic enzyme, promote lipolysis and fat mobilization, increase blood flow of adipose tissue by about 3 times, and make a large number of fatty acids participate in oxidation and energy supply through blood circulation.
Endurance training can not only accelerate the oxidation of fatty acids and glycerophosphate, but also inhibit the synthesis of fatty acids and hinder the synthesis of triglycerides, thus achieving the purpose of reducing fat. The purpose of controlling obesity.
4.3 Moderate exercise reduces appetite.
The effect of exercise on appetite is very complicated. Under normal conditions, in order to maintain energy balance, appetite and food intake often increase with the increase of exercise to make up for energy consumption during exercise. However, this growth is disproportionate. Too much exercise consumes too much energy. When exercise-induced fatigue occurs, neuroendocrine factors related to food intake will change and appetite will decrease. Exercise can suppress the appetite of obese people with metabolic disorders. For example, the research of Durrant et al. (1982) shows that fat people and thin people increase their food intake to make up for the energy consumption during exercise after fixed bicycle exercise; Fat people, on the other hand, lose their appetite and eat less. In other words, people with different body fat percentage and different body fat distribution have different reactions in the aspect that exercise affects appetite. [3]
4.4 Inhibit lipogenesis.
Exercise can down-regulate the expression of lipoxygenase gene and reduce or inhibit lipogenesis, especially after high-fat diet. If you exercise, you can reduce fat production.
5. Exercise to lose weight prescription
5. 1 Principles of making exercise prescription.
Exercise to lose weight is a scientific treatment in clinical medicine. The effect of exercise to lose weight depends largely on whether the exercise prescription is applicable. The following principles should be followed when making exercise prescriptions:
Safety: The intensity, duration and frequency of exercise should be within the safe range of participants' health and cardiopulmonary function. Because the tolerance of obese people to exercise intensity is very different, exercise endurance test should be carried out before the exercise prescription is implemented. This can not only show whether the cardiopulmonary function is abnormal, but also show the initial exercise ability of the participants. The heart rate of regular exercise is 40% ~ 70% of the maximum heart rate, the exercise frequency is 3 ~ 6 times a week, and the exercise time is at least 30min minutes each time.
Acceptability: the way of exercise makes participants interested and can stick to it. Such as jogging, cycling, aerobic exercise, swimming, etc.
Most obese patients fail to lose weight, not because they don't know the correct way to lose weight, but because the process of losing weight is mostly boring, which makes dieters lack stamina. According to the mechanism of obesity, combined with several effective exercises, this paper makes the process of losing weight pleasant, which is more conducive to dieters to carry out their weight loss plan to the end.
Several States and Standards of Obesity
Medical adult standard weight (kg)= (height cm- 100)? 0.9。 It is normal to be below or above the standard weight 10%. Body mass index (BMI) = weight (kg)/height square (? ), the normal value is [18.5,23.9], overweight is [24,27.9], and obesity is over 28. According to the standards of the World Health Organization, 65,438+00% of the body weight is overweight, over 20% is mildly obese, over 30% is moderately obese, and over 50% is severely obese.
Mechanism of losing weight by exercise
(1) Exercise regulates metabolic function and promotes lipolysis.
Studies show that the choice of energy during muscle exercise is related to the time, intensity and nutritional status of muscle contraction. In normal people, the energy source of muscle tissue is mainly free fatty acids, accounting for about 96%, but in the early stage of muscle contraction (within 5 ~ 15 minutes), the main energy used by muscle is glycogen in muscle, followed by glucose in blood, accounting for about 30% ~ 40%; When the continuous exercise reaches 120 minutes or more, the total energy consumed increases obviously, and the free fatty acids account for about 50% ~ 70%. During exercise, muscle's intake and utilization of free fatty acids and glucose in blood increase. On the one hand, fat cells release a lot of fatty acids, which makes fat cells shrink and thin. On the other hand, excess blood sugar is consumed and cannot be converted into fat, resulting in body fat loss and weight loss.
(2) Exercise can lower blood lipids.
Studies have shown that physical exercise can improve fat metabolism, increase the secretion of adrenaline and norepinephrine during exercise, increase the activity of lipoprotein enzyme, and accelerate the decomposition of chyle rich in triglycerides and very low density lipoprotein, so it can reduce blood lipids and increase the amount of high density lipoprotein cholesterol. Domestic research shows that plasma high density lipoprotein content is negatively correlated with the incidence of coronary heart disease, while low density lipoprotein content is positively correlated with the incidence of coronary heart disease. The function of high density lipoprotein is to transport cholesterol from extrahepatic tissues to the liver for decomposition, which will not only prevent cholesterol from accumulating on the arterial wall to form fat, but also transform the accumulated cholesterol into cholesterol fat and transport it to the liver for decomposition, thus preventing and removing atherosclerosis.
(3) Exercise can adjust the energy balance of the body and change the body composition.
(4) Endurance exercise enhances the function of insulin to lose weight.
Regular endurance exercise can enhance the insulin weight loss function of muscle cells and improve the binding ability between tissue and insulin. Insulin has the function of forcing fat decomposition. The decrease of insulin is accompanied by the increase of catecholamine and growth hormone, which accelerates the utilization of free fatty acids. Insulin can inhibit appetite and increase heat production, so the reduction of visceral fat by exercise is related to the increase of brain insulin level.
(5) Exercise can improve the cardiopulmonary function and aerobic metabolism of human body.
Exercise enhances myocardial contractility, increases vascular elasticity, and strengthens the extra-cardiac factors of blood circulation, thereby increasing the tolerance to physical activity, improving the skills of cardiovascular system and respiratory system, and improving cardiopulmonary function and aerobic metabolism.
Diet in exercise prescription
In the process of losing weight, the intake ratio of carbohydrate, fat and protein is 6: 2: 2, the weight ratio is 4: 1: 1, and the total amount of food is 1800 calories. Reducing sugar intake, on the one hand, can reduce insulin secretion and body fat synthesis; On the other hand, it will reduce the glycogen storage in the body, thus promoting the utilization of fat and reducing the body fat storage. A quarter of 1800 calories comes from about 50 grams of fat, and adults of 50 to 60 kilograms consume 125 to 150 grams of fat every day. These fats can inhibit the secretion of insulin and glucagon, promote the utilization of body fat, reduce the intake of carbohydrates, and make relatively more fat metabolize incompletely in the body to form some ketone bodies. Ketone can suppress hunger and consume some calories when it is decomposed and excreted. At the same time, it can make people feel full, so that people who lose weight can easily accept low-calorie meals without feeling hungry. Three meals a day morning: middle: evening = 3: 4: 3. Choose high-fiber foods, such as miscellaneous grains bread, oatmeal, black rice porridge, vegetables, beans and so on. On the one hand, dieters should choose food according to their own preferences, on the other hand, they should control their diet, which is one of the necessary conditions for successful weight loss.
Exercise prescriptions in several States
(A) obesity exercise prescription
When dieters decide that they can exercise to lose weight, they should first be psychologically prepared, because losing weight in this state is a long March. Exercise to lose weight while adhering to the above-mentioned reasonable diet. Because of the heavy body fat composition and weight at this stage, it is not suitable for high-intensity exercise, and it is necessary to avoid the damage to joints caused by exercise. At this stage, underwater aerobic exercise and strength training can be carried out, which can not only achieve the purpose of losing weight by exercise, but also protect the relevant joints of dieters. People who want to lose weight are required to do warm-up activities before going into the water. Warm-up activities should focus on walking, the time should be controlled at 5 ~ 10 minutes, and the heart rate should be increased to 90 ~ 130 per minute. After doing some stretching exercises, you can do some underwater activities mainly swimming, or some series of activities such as walking in water, walking in water, swimming in water, etc., and your heart rate should be controlled at 120 ~ 10. After losing weight, people can do stretching exercises underwater, such as turning waist, expanding chest and kicking exercises. And the time is controlled within 5 minutes, so they can relax and rest on the shore. The exercise requirement at this stage is 50 to 120 minutes per day (the time depends on the physical condition of the dieter). Three to seven times a week.
(2) Exercise prescription for reducing weight under moderate obesity.
The exercise prescription at this stage can follow the exercise prescription of losing weight in obesity. At this stage, dieters are in better health than obese people. Therefore, dieters can arrange some aerobic exercises on land to achieve the effect of losing weight and fat, and should combine land and water to increase the fun of exercise. Such as dribbling, playing games, running in circles, etc. (This depends on one's own conditions). The speed should not be too fast. Athletes are required to breathe evenly, and the heart rate should be controlled between 120 ~ 150 per minute. Exercise is mainly moderate-intensity aerobic exercise (65% of maximum oxygen uptake, 50% of fat energy supply and 25% of maximum oxygen uptake).
(3) Exercise prescription for reducing weight under mild obesity.
At this stage, the body function of the dieter is ideal, so the exercise prescription at this stage can be formulated and implemented according to the interest of the dieter. Such as running, jumping, throwing, aerobics, martial arts and other sports. The author recommends swimming. You can also change the combination to achieve the purpose of losing weight, meet the interests of dieters and increase spiritual and cultural life. Here is an exercise prescription: first run twice and do warm-up activities to make the heart rate reach 120 ~ 150 per minute, thus mobilizing the whole body's cell activities. Then do freehand exercises, such as stretching, chest expansion, body rotation, lunge leg press, lateral leg press, knee and ankle ring, etc. Then we will play rugby sevens in groups. The time is controlled at about fifty minutes.
Exercise prescription for losing weight in overweight state
The main task at this stage is to lose weight, and the form of exercise should be mainly aerobic exercise in theory. It is recommended not to do exercise of glucose metabolism or creatine phosphate metabolism, because these exercises will lead to the thickening of muscle cross-sectional area, which is not conducive to the achievement of self-cultivation, especially for women who have high requirements for body curves.
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