Running belongs to aerobic exercise. Aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or upper intensity (60% to 80% of the maximum heart rate).
Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity. It is characterized by low intensity, fast rhythm and long duration. It is required to exercise for not less than 30 minutes at a time and insist on 3 to 5 times a week.
This friend needs to decide whether his muscle strength is good or not according to the muscle strength and obesity degree of the dieter. He can gain muscle from practicing machinery, improve metabolism and burn fat better.
However, if you are a fat friend with no exercise habits and insufficient muscle strength, you will suggest starting with simple aerobic exercise. Walking, swimming and other sports are good choices. As for running, it depends on the weight of the object. If a friend who is too fat runs from the beginning, his knees will not bear it.
Exercise for 30 minutes before burning fat. Usually warm up by walking or jogging on the treadmill (don't grow muscles in your calves) 15~20 minutes.
Then go to make equipment. If you don't want to practice muscles in the equipment area, it's good to have 20 ~30 pieces of each kind of equipment in each group during training, and only 3~4 groups can do it, with each group taking a break 1~2 minutes. Be sure to stretch after finishing the equipment, so as not to grow muscles and get a better figure.
It takes about an hour to practice, because authoritative sources have analyzed that although sweating is not as much as aerobic exercise, strength exercise consumes a lot of calories. After an hour of practice, the fat should be consumed. At this time, walking on the treadmill for 50 minutes to an hour can fully burn fat.
Walking won't grow muscles. You must keep the speed above 6. You can slow down at first.
The most important thing is that I can tell you why I haven't lost a pound after practicing for so long. Because your diet is unscientific, dieting will reduce your body's metabolic rate, thus slowing down your calorie consumption. How can I lose weight? Generally go to the gym to lose weight, and the private church will design a nutritious recipe for you. Breakfast is very important.
You can eat two egg whites a day to supplement protein. Don't eat egg yolk, which is high in calories. You should also eat two slices of whole wheat bread and drink a cup of 250 ml skim milk. This is breakfast, isn't it rich?
Have an extra meal around ten o'clock. The extra meal is to speed up metabolism. You can eat 150g of fruit. Lunch must be a staple food,100g, steamed bread and rice will do, as well as meat, preferably beef, mutton, chicken or fish, but it must be light and stewed, but not fried! Also eat some green vegetables, less oil.
There will be meals in the afternoon, probably between lunch and dinner, or eating fruits or tomatoes and cucumbers. Dinner can be the same as lunch, but the amount should be reduced, or you can use fruits and vegetables instead, so that you will have enough energy to burn fat all day. The main reason why you lose weight is that your metabolic rate has decreased.
Extended data:
Losing weight is an act aimed at reducing excessive body fat and weight. Moderate weight loss can reduce the risk of obesity and improve the health level of patients with obesity complications.
There are various slimming concepts and slimming products on the market, please choose them carefully. Excessive and rapid weight loss will have a bad effect on the body. Take a scientific and correct way to lose weight, and be wary of the unconfirmed concept of losing weight in the hypothetical stage.
Obesity can be divided into two categories: simple obesity and secondary obesity. There is no clear cause of simple obesity, which may be related to heredity, diet, exercise habits and other factors.
It can also be called primary obesity in medicine. In all obesity, more than 99% is simple obesity. The exact pathogenesis of this obesity is still unclear. As long as any factor can make energy intake exceed energy consumption, it may cause simple obesity. These factors include age, overeating, too little physical activity, social and psychological factors, genetic factors, adipose tissue characteristics and so on.
Secondary obesity refers to obesity caused by other diseases, and the proportion of secondary obesity is only 1%. According to the causes of obesity, secondary obesity can be divided into hypothalamic obesity, pituitary obesity, hypothyroidism obesity, obesity caused by Cushing syndrome, hypogonadism obesity and so on. It is caused by diseases of hypothalamus, pituitary gland, thyroid gland, adrenal gland and gonad respectively.
Iatrogenic obesity means that some patients' obesity is caused by taking some drugs, which is generally called iatrogenic obesity. Drugs that can cause iatrogenic obesity include glucocorticoid (cortisone, hydrocortisone and dexamethasone), phenothiazine, tricyclic antidepressants and insulin. In addition, if brain surgery damages the hypothalamus, it will also lead to obesity. Because the cause of iatrogenic obesity is very clear, some people classify iatrogenic obesity as secondary obesity.
References:
Baidu encyclopedia: lose weight