For a person weighing 60 kilograms:

It only takes 7 minutes to climb the stairs, you can consume 100 calories, and you can also exercise your heart and lung function!

As long as it takes 14 minutes to go down the stairs, you can consume 100 calories.

Planting flowers and trees Planting some flowers and plants on the balcony at home beautifies the environment and is pleasing to the eye. And 20 minutes of gardening can burn 100 calories, killing two birds with one stone.

Prepare three meals. Stop complaining that your family doesn't help you prepare three meals. It only takes 39 minutes to wash, cut, boil, fry and steam, and 100 calories are gone.

It only takes 20 minutes to mop the floor, which can consume 100 calories.

It doesn't take much time to sweep the floor. It only takes 25 minutes to spend 100 cards!

Shopping with or without shopping, you can reach the goal of spending 100 cards in 33 minutes.

In daily life, there are many relaxing and interesting ways to burn calories without sweating, and make "activity" a part of "life" as a warm-up before developing regular exercise. When you are used to increasing a lot of activities in your life, you can choose your favorite and competent sports, such as swimming, cycling or dancing, and exercise regularly for 15~30 minutes each time. I believe you will be thinner, healthier and more confident.

Edit this simple exercise recipe

Method 1: Sit-ups

A: Lie on your back with your legs crossed and your hands crossed behind your head, just like doing sit-ups.

B: Take the lower abdomen as the midpoint, lift the upper body, and at the same time retract your feet forward until your elbows touch your feet. This posture looks like crouching, so your attention should be focused on your lower abdomen. )

C: Go back to the original posture, repeat the above steps and do thirty. Don't underestimate this method. If you don't do ten, you will have a little abdominal pain, and if you do thirty, you will sweat.

Method 2: Ride a bike.

Answer: Lie flat with your legs bent and lifted 45 degrees.

B: The legs alternately stretch forward and retract. This posture is like the movement of your feet when riding a bicycle. )

C: Take a step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes. This method can exercise your thighs, waist and abdomen, which means that all three places can lose more fat.

Method 3:

A: Sit up straight with your feet together and straighten forward. Put your hands behind your head.

B: Lean back and lift your legs together. Body form five.

C: Keep the action 10 second, and repeat the above action 10 times.

Method 4:

A: lie flat on the ground

B: Gradually lift your legs and tuck your knees in your hands.

Method 5: swimming to lose weight

A: breaststroke or freestyle

B: backstroke or butterfly

Weight loss principle: people swim in the water, paddle with two arms, kick their legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the speed of heat dissipation in water is more than 20 times faster than that in air, which can effectively consume heat), so the human body consumes more energy in water than on land. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming exercise can gradually remove excess fat from the body without getting fat.

Method 6: climb stairs to lose weight

Weight loss principle: In the fast-paced and demanding stressful life, many people complain that they have no time to exercise. Even if the body urgently needs exercise, there is always no time to exercise. This requires running-in and making time for exercise. Climbing stairs is a suitable exercise, but it is also a strong exercise. According to sports doctors' calculations, a person's calorie consumption when climbing 1 m is equivalent to walking 28 meters, which is five times that of sitting 10, walking 5 times, running 1.8 times and swimming 2 times.

Scientific inventory of climbing stairs is a very common exercise mode, and it also has a very obvious effect on losing weight: climbing stairs consumes four times more calories than walking and 80% more than running in the morning. For example, a woman weighing 40 kilograms consumes 200 kilocalories when going up stairs 10 minute! If a fat woman lives on the third floor and goes up and down the stairs five or six times a day, she can lose 3 kilograms a year. It seems that climbing stairs is the first choice if you want to be slim.

Benduan sports lose weight method concourse

(1) Endurance exercise refers to the exercise that repeats the same exercise cycle at a certain intensity for a certain period of time (not less than 15 ~ 20 minutes). It is an exercise method to enhance respiratory and cardiovascular functions and improve metabolism, and generally belongs to moderate intensity training. By using large muscle groups, this method can achieve better results in developing physical strength. Its target is generally healthy people. In recent 20 years, it has been widely used to improve health and prevent chronic diseases, especially coronary heart disease and obesity. Endurance sports include walking, fitness running, swimming, cycling, boating, mountain climbing and some ball games. You can also run, jump rope and climb stairs according to local conditions. Now introduce the most commonly used training methods of walking and fitness running. 1. Walking and medical walking are simple and effective aerobic training methods, which are suitable for obese people who are older and in poor health. According to the exerciser's condition and physical strength, specify a certain distance, walking slope, speed, the number and time of intermediate rest. Walking can effectively reduce body fat, and it is more obvious than strenuous exercise. Walking can not only reduce fat, but also strengthen muscles. Therefore, it is suggested to take a walk instead of dieting, because dieting can reduce both fat and muscle. Examples of common walking routes: ① 200-600 m level road: walk at a speed of 30-50 m/min, and rest for 5 minutes every 100 m; ② 800-1600 m level road: walk at a speed of 50-100 m/min, and rest for 5 minutes on the way and at the end. ③ Distance of 2000m: There are two short slopes (about 100m) in the distance, with a slope height of 5 ~ 10, and the rest are flat roads. Walk at a speed of 40 ~ 50m/min 1000m and rest for 8 minutes. On the way back, I walked at the same speed 1000m and rested for 8 minutes. It is best to take a walk in a beautiful place, next to the hills with trees and flowers. It is best to do it under the guidance of a doctor. When walking, you should be in a good mood and relax your muscles. If you cooperate with upper arm activities and massage, you can make the walking effect better. If you cooperate with breathing and keep Dantian or Yongquan points at the same time, you can play a dual role in walking and qigong. 2. Fitness running Fitness running is very popular among middle-aged and elderly people because it doesn't need special sports equipment. At present, fitness running is widely carried out at home and abroad with moderate intensity, which is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short. The amount of exercise in fitness running is determined by the product of exercise intensity and time. Generally speaking, young and healthy people should choose the exercise with higher intensity and shorter duration, while middle-aged people and people with poor health should choose the exercise with lower intensity and longer duration. Measuring heart rate is the simplest way to measure exercise intensity. People who take part in fitness running had better learn to take their own pulse. The pulse number of radial artery is usually measured. First count the number of pulses in 10 second, and then multiply it by 6, which is the pulse rate of 1 minute. People aged 30-40 can gradually accelerate the pulse rate from 1 10 beats/min to 150 beats/min; People aged 40-49 can increase from 105 times/minute to 145 times/minute; The population aged 50-59 can increase from 100 times/minute to 140 times/minute; Over 60 years old can be increased from 100 times/minute to 130 times/minute. It is a simple, objective, accurate and safe method to take the heart rate immediately after exercise as an index to consider the amount of exercise. Because this can not only reflect the function of the heart to adapt to exercise, but also reflect the adjustment and adaptation of the whole body. The acceleration of heart rate can't reach the standard, which means that the amount of exercise is too small to achieve the purpose of exercise; If the heart rate increases beyond the standard, it means that the exercise is too heavy and the burden on the heart is too heavy, which is harmful to the body. The recovery of heart rate after exercise can also explain the amount of exercise. If the pulse rate after exercise returns to the pulse rate before exercise within 5 minutes after rest, it shows that the amount of exercise can be increased. If you can't recover after more than 10 minutes, it means that the amount of exercise is too large and should be reduced. Of course, whether you feel good after exercise can also be referenced. If you feel unwell, poor sleep, loss of appetite or even depressed after exercise, you should stop exercising and see a doctor, and then start exercising after your physical condition improves. If you feel good, your appetite and sleep are good, and your physical strength increases, you can increase your exercise to achieve the goal of losing weight. A member of a middle-aged and old-aged long-distance running team in Shanghai is over 50 years old, with a height of 150 cm and a weight of 85 kg. After long-distance running every day, his weight is reduced to 65 kg, and he still maintains this level. The team members who can persist in long-distance running for more than 3 years and can run long distances have good cardiopulmonary function, and no one is obese. (2) Gymnastics mainly exercises the large muscle groups of trunk and limbs, with the emphasis on abdominal muscles. The following are common exercise methods. 1. Lower limb flexion and extension preparation posture: supine position, with arms straight at your sides and legs straight. Exercise: ① Bend the left hip and knee joint to make the knee close to the abdomen as much as possible. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each. 2. Raise your head and turn around to prepare for boxing: supine position, fists clenched, elbows bent at your sides. Exercise: ① Lift the upper body 45 degrees, turn left, and hit the right fist to the left and front. 2 reduction. ③ ~ ④ Go in the opposite direction of ① and ②, and punch to the left. 3. One-leg lifting exercise preparation posture: supine position, arms straight on both sides of the body, legs straight. Exercise: ① Keep your left leg straight and lift, and keep your knees straight. 2 reduction. ③ ~ ④ straighten your right leg. Repeat left and right alternately for 6 ~ 8 times. ] 4. Legs raised for exercise preparation posture: supine position, the same as the first quarter. Exercise: ① Keep your legs straight and lift for 5 ~ 10 second. 2 reduction. Repeat 10 ~ 12 times. Legs can be lifted at different angles such as 20, 45 and 90. 5. Exercise preparation posture Leg flexion and extension: the same as in the first quarter. Practice movements: ① Bend your legs together and keep your knees as close to your abdomen as possible. 2 reduction. Repeat 10 ~ 12 times. 6. The preparation posture of straight leg water kick: the same as the first quarter. Exercise: ① The straight leg swings up and down alternately at the same time. If it is like water, the amplitude should not be too large, 15 ~ 20 times. 2 reduction. Take a break, and then repeat the above method 15 ~ 20 times. 7. Preparation posture of straight leg crossing: same as the first section. Exercise: ① Straighten your legs apart, then put your left leg up and your right leg down, and cross and adducte. (2) Straighten your legs apart, then put your right leg on top and your left leg under the cross. Repeatedly crossing 10 ~ 12 times. 8. Sit-ups preparation posture: the same as the first section. Practice movements: ① Keep your legs straight and fixed, lift your body upward, and stretch your arms forward. 2 reduction. Repeat 10 ~ 12 times. The above exercises can strengthen the muscles of the abdomen and lower limbs. 9. Sitting on the abdomen to lose weight (1) Rectus abdominis contraction exercise: preparation posture: sitting on the bed or gymnastics mat, legs straight, hands on thighs. Practice movements: exhale, do rectus abdominis contraction, and try to push the abdominal muscles close to the spine; You can arch your back slightly, and you can feel the tension and contraction of the muscles in the middle abdomen. (2) Abdominal oblique muscle contraction action: preparation posture: sitting on the bed or gymnastics mat, legs apart and straight. Exercise: press your right knee with your right hand, bend your upper body slightly to the right, exhale, contract the right abdominal oblique muscle, and try to make it close to the spine. At this time, you will feel the contraction tension of the right abdominal oblique muscle. Do the contraction of left abdominal oblique muscle according to the above method. (3) Abdominal figure-eight contraction: preparation posture: sitting on the bed or gymnastics mat, legs straight, hands on the upper abdomen and abdomen respectively. Exercise: make the upper abdomen and abdominal muscles contract alternately, such as figure 8 contraction. (4) Body side forward movement: preparation posture: sitting on the bed or gymnastics mat, legs apart and straight. Practice action: bend the trunk to the left, extend your hands to your left foot, and try to touch your left toe with your fingers. Repeat the above actions in the opposite direction. (5) Turn sideways: Preparation posture: Sit on the bed or gymnastics mat, with legs apart and straight. Practice action: Turn the trunk to the left, raise your hands horizontally at the same time, stretch to the left and rear as far as possible with the rotation, and then restore. Repeat the above actions in the opposite direction. (6) Rolling contraction of abdominal muscles: preparation posture: sitting on the bed or gymnastics mat, legs straight, hands on the left and right sides of the abdomen respectively. Exercise: Use the rolling contraction of abdominal muscles, from left to right, then from right to left, and so on. In order to make the action easy to complete, you can combine hip twisting. 10. Standing posture for abdominal muscle exercise (1) Standing posture: Stand against the wall, with your head straight and your shoulders, back and arms close to the wall. Exercise: Hold your chest and abdomen, and stand still for a few minutes. Pay attention to the correct posture on weekdays. (2) Leg lifting exercise: preparation posture: standing posture, hands akimbo. Exercise: Step left and right with your feet, lift your legs high, and bend your hips and knees at 90 degrees. (3) Kick the ball and lift the leg: Preparation posture: Standing posture, arms hanging beside you. Exercise: the left and right legs of both lower limbs are alternately lifted high. Lift your left leg, pat your left knee with your right hand, and restore. Change your right leg again, and clap your right knee with your left hand. (4) Lift your legs and touch your knees: Ready posture: same as before. Practice action: the left and right legs of both lower limbs are alternately raised high, and when the left leg is raised, the right elbow touches the knee. Restore. Change your right leg again, and your left elbow touches your knee. (5) Front kick exercise: preparation posture: standing posture, hands akimbo. Practice action: kick the left and right legs alternately, straighten the knees and kick the legs as high as possible. (6) Leg slapping: Ready posture: same as before. Practice action: When the left and right legs alternately kick, try to touch the front side of the calf or toes with both hands. At the same time, take a step forward when kicking. When doing the above actions, you can choose several sections for obese people who are old and weak and have complications. In order to reduce the intensity of exercise, you can appropriately increase some breathing exercises, but you should pay attention to avoid holding your breath.

Edit this exercise diet plan.

Target 1

10 minute continuous skipping rope effect: 10 minute continuous skipping rope can consume more than 100 calories, and can also exercise leg and arm muscles. In addition, skipping rope can make our movements more agile and all parts of the body more coordinated. This requires practicing three times a week. Plan: Week 1: At the beginning of each exercise, you don't need to jump rope, jump with your legs in the same place for 1-2 minutes, then shake the rope with both hands and jump with your legs for 1 minute. After a break of 1 minute, pick up the rope and jump for 2 minutes, not too fast, just keep jumping 80 times per minute. Week 2-4: Jump continuously at a speed of 80 times per minute 1 minute, interspersed with fast jumping exercises of 5- 10 seconds. After a break of 10-20 seconds, repeat. Complete 12 exercise every time. Week 5-8: Jump rope for 3-5 minutes continuously, and try to hold on for 30-60 seconds each time until you can jump continuously 10 minute. The speed can be properly controlled according to your own situation.

Goal 2

The effect of running 5 kilometers: running 5 kilometers consumes 350 calories, and can effectively exercise leg muscles and enhance cardiopulmonary function. Plan: No matter what your physique is, after a period of exercise, it is no problem to run 5 kilometers. This also needs to be practiced three times a week. Week 1 week: Walk for 5 minutes and jog for 2 minutes at a time. Week 2: Walk for 3-4 minutes and jog for 3-4 minutes at a time. Week 3: Walk 1 min, and run for 5 minutes at a time. Week 4: Run 2-3 kilometers at a time. Week 5: Run 3-4 kilometers at a time. Week 6: Run 5 kilometers at a time.

Goal 3

Climb 200 steps in a row: 45 minutes of exercise can burn 300 calories, giving you tight hips and thighs. Plan: 1. Climbing stairs continuously requires practitioners to have strong endurance and strength, so they need to cooperate with other strength and aerobic exercise in the early stage of practice. At first, practice 2-3 times a week, and try to climb 20 more steps each time until you can climb 200 steps in a row. 2. If you practice with equipment, you can raise or lower the height of the equipment in the middle of practice.

Goal 4

Complete 10 push-ups: It can effectively exercise upper body and abdominal muscles. Plan: 1. When doing push-ups, if your arms and shoulders are not strong enough, you can put your hands on 2-3 steps to practice. Exercise once every two days, 5- 10 each time. When you can easily complete five push-ups on the steps with your hands, you can put your hands on the flat ground and practice with your knees and calves on the ground. Complete 5- 10 the next day. 3. When this becomes easy, hold up your body with your toes and hands, and at the same time tighten your lower abdomen to make your whole body in a straight line and complete the standard push-up exercise. Practice 1 time every other day, and strive to complete 1 time more each time until you can complete 10 push-ups continuously.

Goal 5

Fast-running effect: 1 min. Fast-running exercises that suddenly accelerate during running can burn 30% more calories. Plan: Week 1 week: Take a walk or jog three times, not too fast. Week 2: Run at a speed of 6-7 kilometers per hour 1 minute, and then increase the speed to 9 kilometers per hour for 30 seconds. Practice three times a week. Week 3: Repeat the contents of week 1. Week 4: jog 1 min first, then run 1 min at a speed of 9 km/h, and practice three times a week. Week 5: Repeat the contents of week 1. Week 6: Repeat the second week. Week 7: Repeat the contents of 1 week. Week 8: Repeat the content of week 4. Week 9: Repeat the content of week 65438 +0. Week 10: Repeat the content of week 2. If a man has a beer belly, he can do aerobic training for 30 minutes every day, and then do abdominal training, such as push-ups and leg lifts in situ. It is not required to be fast, but there should be enough training time. Coupled with a healthy diet, the effect is immediate and you will be graceful when you go out. Some items at home can be used as exercise equipment for training, such as putting two small benches on the ground and doing push-ups; Lying in bed with two watermelons on your chest, you can do sit-ups training.

Edit this exercise to promote the health of obese people

Exercise to shape a normal figure.

The direct energy of human activities comes from the decomposition of ATP. The ATP required for various sports is supplied by three different energy systems: the first is that the energy released by the high-energy phosphorylation system (ATPCP) can be used for cells to do work; Secondly, lactic acid system (anaerobic glycolysis system) is a process of glycolysis under anaerobic conditions, and the released energy can be used to synthesize a small amount of ATP；; The third is the aerobic system (aerobic metabolism system). Under the condition of sufficient oxygen supply, sugar is completely decomposed into carbon dioxide and water, and the generated energy can synthesize a large amount of ATP. In addition, the oxidation of fat can also provide energy for the synthesis of ATP, which is the main energy-supplying substance for long-term exercise. Engaged in different sports, ATP re-synthesis has different energy sources. The exercise that dieters are engaged in must gather the fat in the body in order to achieve the purpose of losing weight. Fat is the most energetic substance. The energy released by oxidation in the body is about twice as much as that of the same amount of sugar or protein, and it is an important energy-supplying substance during human exercise. Practice has proved that this high-energy substance in the body can only be mobilized to supply energy with sugar when the exercise duration exceeds1h. With the extension of exercise time, the amount of fat energy supply can reach about 85% of the total consumption. It can be seen that the exercise shorter than 1h has no obvious fat consumption regardless of the intensity. The energy consumed by exercise is supplied by the oxidation of sugar and fat stored in the body, and the energy stored in the body will stimulate eating behavior to compensate. However, if you don't supplement dietary heat energy after exercise, that is, you don't supplement the energy consumed by exercise or only supplement some energy, it will cause a negative balance of energy, reduce body fat and lose weight. Obese people can lose excess fat and shape a normal body shape by sticking to the medium and small intensity of 1h every day.

Exercise can improve the cardiovascular system.

Exercise can significantly reduce the blood lipid content, lower the low-density lipoprotein and increase the high-density lipoprotein, which is of great significance for the prevention and treatment of arteriosclerosis. In addition, physical exercise can also increase the function of anticoagulant system in blood, reduce the content of uric acid in blood, prevent platelet aggregation and avoid vascular embolism. Physical exercise has a positive effect on the morphological structure and function of cardiovascular system. During exercise, the workload of the heart increases, and the blood metabolism process of the myocardium is strengthened. Long-term exercise can make the myocardial fiber thicken, the heart wall thicken and the heart enlarge. This will not only make the heart have greater contractility, but also increase the capacity of the heart, thus increasing the cardiac output per stroke and output per minute. Middle-aged and elderly people can also delay the degeneration of muscle fibers. Physical exercise affects the structure of blood vessels and changes the distribution of blood vessels in organs. Exercise can promote a large number of capillaries to open. It can also slow down the pulse and lower blood pressure when it is quiet. The improvement of cardiovascular system not only improves the working ability of cardiovascular system, but also can prevent and treat cardiovascular chronic diseases and other chronic diseases in obese people.