Fat people train in the gym and make fitness plans. It is suggested that aerobic training and strength training are the main types of exercise, and yoga and anaerobic exercise are only suitable as auxiliary training, which can not achieve good fat reduction effect.

There must be a clear concept about losing weight, that is, losing weight does not mean losing fat. Many fat people like to weigh themselves during exercise, but they may see that they have lost weight, but their figure has not changed much. At this time, it shows that the weight lost by your body is not only the weight of your body fat, but also a large part of your body's water, muscles and even excrement.

Personally, I suggest that the ratio of aerobic and strength training for fat people should be 6: 4, with 60% aerobic training and 40% strength training.

Some people may wonder, isn't strength training just for building muscles? Why not just do aerobic training?

Strength training is necessary. A fat person's basal metabolism is very poor, and his daily consumption may be much worse than that of a person with muscles. In the case of high muscle content, even if you don't exercise or sleep, your body will automatically help you consume physical strength. In other words, muscles can help you burn body fat. The higher the muscle content, the higher your body fat rate.

And if you simply rely on aerobic exercise to lose weight, it is easy to lose weight and then rebound. Strength training can help you avoid the rebound after losing weight quickly.

So let's discuss what is aerobic training? That is to say, after at least 20 minutes of exercise, the oxygen that the human body can inhale can keep up with the demand of exercise, and the heart rate remains within the heart rate range of fat reduction. Oxygen in the body can help burn fat and sugar in the body.

Running, cycling, skipping rope, aerobics, swimming, rope throwing and other sports are basically aerobic sports, mainly depending on how you look at it. If the exercise frequency is high for a period of time, when no oxygen is supplied to the human body in the sprint stage, it will also be transformed into anaerobic exercise, and the human body will carry out high-speed strenuous exercise under hypoxia, which is anaerobic training.

I suggest that the fat man's fitness plan can be adjusted and strengthened within a week. In the first week, he can try to train for three days, and each fitness plus warm-up and stretching can be controlled within one and a half hours. Aerobic exercise for 40 minutes, strength training for 20 minutes, warm-up before exercise 10 minutes, stretching after fitness 15-20 minutes.

The training rhythm in the first week can be slowed down, and then strengthened in the second week to strengthen the training rhythm and movement difficulty. You can also add one day of training, four days a week, or you can only do aerobic exercise one day and do strength training the next day, and mix them at will.

Emphasizing that the best order of fitness is strength training first and then aerobic training, which will get twice the result with half the effort.

Wen/shou zhi he zi fitness