Obesity is a fat problem, not a weight problem. Usually, people misunderstand that being overweight means having more fat. In fact, muscular people can gain weight, while muscular people may only have a small amount of fat in their bodies. The goal of losing weight is to get rid of excess fat, not lean tissue.

Aerobic training is an important means to lose weight and strengthen the body, including aerobic exercise, treadmill, cycling and so on. Treadmill running is the simplest and most effective method in aerobic training, and the training on treadmill varies from person to person. For example, for obese people, try to run as little as possible at the beginning of training and go fast, because if you run at the beginning, your body will not have an adaptation process. After a long time, the weight of your whole body will completely act on your lower limbs, so it will cause damage to your lower limbs. In this way, the effect of exercise should be gradual, from walking to running, from quantitative change to qualitative change.

For the elderly, years of practice have proved that "10,000 steps of fitness" is a good way for the elderly to control weight, reduce fat and prolong life. Here, the specific fitness requirements are: the pace should be about 9 0 steps per minute, neither too slow nor too fast, and the total number of steps should reach 3,000 to 5,000 steps per time, 5,000 to 10000 steps per day, each time for 40 to 50 minutes, and the training time for 80 to 100 minutes per day. In addition, pay attention to the interval, and rest for at least 4 hours after completing the prescribed number of exercises.

In training, we should also pay attention to the action requirements, hold your head high and chest out, look forward, coordinate your limbs, swing your arms back and forth naturally, and make your calves slightly faster. The thigh drives the calf, and the heel falls behind first and rolls to the forefoot.

For most people, if they want to lose weight on the treadmill, they must reach a certain intensity and time. Moreover, you must be prepared before training, especially flexible stretching exercise, so that you are not easy to get hurt during exercise. In addition, it should be noted that the heart rate must be controlled and not allowed to be too high. Don't stop immediately after running for the specified time, and then walk slowly for 5 to 6 minutes to adjust.

In order to achieve the purpose of exercise, it is not enough to exercise alone, but also pay attention to diet. Scientific exercise and scientific diet can achieve the goal of losing weight.