1, the reason for the rebound of exercise weight loss
First, improper selection of sports events
Obese people exercise just like normal people exercise under heavy load. Therefore, we should pay attention when we start to take part in exercise. First of all, we should choose good sports. Generally speaking, the whole-body dynamic exercise (aerobic exercise) with the goal of exercising the whole-body physical strength and endurance is mainly used, such as cycling, dancing, walking, jogging, going up and down stairs, climbing mountains, various ball games and gymnastics, skipping rope, swimming and walking in water. Among them, riding and swimming do not bear much weight on knees and feet, so they are more suitable for obese people to exercise. Losing weight requires a lot of fat, and fat consumption requires a lot of oxygen and a long enough exercise time. Therefore, in order to achieve the goal of losing weight, we must choose exercise that takes a long time and can inhale a lot of oxygen (called aerobic exercise), so the best exercise to lose weight is walking. This is the best way to consume excess fat. Friends who want to lose weight should always think of such a piece of advice: "It is better to go for a walk by car than to sit and watch".
Second, the amount of exercise is not properly controlled.
Whether weight-loss exercise can achieve satisfactory results often depends on whether the amount of exercise is properly mastered. If the amount of exercise is too small, you can't consume excess calories, and the weight loss effect is not ideal. Excessive exercise, beyond the body's capacity, will cause excessive fatigue, cause adverse reactions, affect health, and it is difficult to persist. Generally, young people can exercise more for a longer time, and the highest heart rate during exercise can be controlled at around 140 beats/min. For people who are weak or have mild chronic diseases, the amount of exercise should be limited to the heart rate of 65,438+000-65,438+020 beats/min. Breathe faster when exercising, and keep exercising for a while after sweating slightly. If you feel tired after exercise, it means that you are in good mental state, full of physical strength, have a good sleep and have a good appetite, which means that the amount of exercise is appropriate. If you feel tired after exercise, your limbs are sore and heavy, and you are still very tired the next morning, and you are dizzy, weak, have no appetite, and feel weak in exercise, which means you need to adjust in time.
Third, we cannot persevere.
The purpose of exercise to lose weight is to improve metabolism and consume excess fat in the body. Exercise consumes a lot of energy, and the immediate weight loss effect is the strongest. After stopping exercise, the body's vigorous metabolism will last for a period of time, which is the so-called "aftereffect". This "after-effect" lasts for a short time, usually no more than one day. If you exercise for three days and then rest for three days, you may lose your appetite and overeat because of the "after-effect", which will offset the original weight loss effect and give up all your efforts. At the same time, we should also know that it is difficult to get results within 45 days at the beginning of weight loss exercise, and it is particularly easy to get tired if you increase the amount of exercise a little. This is because there are more fast fibers in fat people's muscles, and glucose is consumed quickly during exercise, not fat, so it is not easy to lose weight and feel tired. Strengthening physical exercise must be sustained. If the exercise stops, the volume of fat cells will increase again, and the weight will return to the level before exercise, and even rebound to be fatter than before.
Fourth, the time for each exercise is not long enough.
As the saying goes, "slow work makes fine work." Physical exercise is a "fine work", and it takes a long time to practice "slow work" every time. Although some people also take part in weight-loss exercises every day, instead of fishing for three days and drying the net for two days, they are afraid of being tired, and the time for each exercise is very short. For example, every time you exercise for more than ten minutes, you feel a little tired. If you have a rest, you won't be able to lose weight. Scientific research has confirmed that within 20 minutes of exercise, the human body only relies on glucose for energy supply, and does not use fat. Only after 20 minutes of exercise does the human body begin to use fat to supply energy, that is, to consume fat. Therefore, it takes at least 30 minutes to lose weight every exercise, and it is best to exercise for about 60 minutes every day. If you don't have time to take part in exercise during the day and go home to buy food and cook after work in the afternoon, you might as well get into the habit of taking a walk after meals, about 1 hour every day, which is of great benefit to losing weight.
2. Which sports don't rebound to lose weight?
First, walk backwards.
Use your leisure time in the morning and evening, and walk in this way for about 15 minutes. This method can not only reduce weight, but also promote blood circulation and correct hunchback posture.
Walking backward will increase the exercise load of the knee and easily cause damage to the joint. Therefore, the exercise time should not be too long, just walk at a speed of 120 steps per minute 15 minutes. At first, you may be a little uncomfortable and tired, but you will get used to it as long as you keep doing it.
Second, take a walk
If you just do it for the purpose of walking, it is easy to give up halfway because of boredom. You can go shopping and go to places with good scenery to see the scenery, so you won't feel bored, and you can also achieve the goal of walking and slimming. At first, you may feel weak and have edema, but you will be fine after your physical strength is enhanced. The greater the range of arm and leg movements, the better the weight loss effect will be, but don't push yourself too hard.
Third, dumbbells.
Dumbbells are very convenient to use. Sit down with dumbbells in your hands, and then bend your upper body forward.
It can not only lose weight, but also play the role of abdomen. The key is to keep practicing every day. Especially those who are obese.
1. Stand with your legs apart and your knees bent. The chest leans forward, but the back is always straight. Hold the dumbbell with both hands, lift it horizontally to both sides, and feel the force of the back muscles. Group 2 repeats this action 20 times.
2. Stand with your legs together, with your hands crossed behind your head or across. Lean forward and come back. Group 3 repeats this action 20 times.
3. This posture requires the waist and back to cling to the step stool to protect the lower back. Hold a dumbbell in each hand, palms forward, joints punching. Extend the dumbbells to the sides of the chest, higher than the body. Pay attention to keep your wrist straight and in line with your hand. The elbow should be directly below the ladder stool.
Extend the dumbbell vertically upward, with your arms fully extended, in line with your wrists, elbows and shoulders. Count to 2, exhale when lifting dumbbells, count again after lifting, and persist; Then count to four, put down the dumbbell and return to the original position, and inhale. This action is repeated for 2 groups 10 times.