Fat-reducing plan for large population

catalogue

1. Potential risks of training for large base population

2. How to judge that the base population is large?

3. Control the training intensity of large base population.

4. Training program for large base population

5. Reference of training plan for large base population

The potential danger of a large number of basic population training

I. Hypertension

Obesity is closely related to hypertension, especially for obese people aged 40-50, the incidence of hypertension is 50% higher than that of non-obese people, and if they are moderately obese, the incidence of hypertension is five times that of normal weight people.

Ⅱ. Cerebral hemorrhage

Under the action of hypertension, people with large base are prone to cerebral vascular rupture.

Ⅲ. Heart disease

Because of obesity, the heart pumps more blood every time, which will also increase the burden on the heart.

Ⅳ. Brittleness of bones and joints

Osteoarthritis (knee joint, hip joint) is easy to cause because muscle strength is not enough to support the weight of the body under heavy weight.

How to judge the population with a large base

Body mass index

BIM index = weight kg+ height m?

Normal 18.5-24.9

Emphasize 25-29.9

Obesity 30-34.9

Severe obesity 35-39.9

Very severe obesity 40-49.9

○ Because the body fat rate is not measured, the simple high body mass index is not necessarily obese, but may be overweight and muscular. Combine the latter two methods before judging.

waist hip ratio

Waist circumference: measure the narrowest part of the waist (above the navel)

Hip circumference: Measure the part with the largest hip circumference (middle hip).

Waist-hip ratio = waist circumference+hip circumference

& lt huge base population >

Male: the waist-hip ratio is greater than 0.95; Female: The waist-hip ratio is greater than 0.86.

Body fat rate

Measurement method

Body fat forceps: (average)

Measurement location: Male: chest, 2cm beside navel, middle thigh.

Female: Triceps brachii, side waist, middle thigh.

Body fat scale:

The gym body tester will directly show your body fat rate.

There will be deviation between the two measurement methods, so it is better to combine the two measurement values.

normal standard

Male:15%-25%; Female: 20%-28%