Exercise to lose weight should keep aerobic exercise and avoid endogenous hypoxia.
endurance training
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. With [1] exercise, this method can achieve better physical development effect. 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.
Walking and medical walking
Walking is a simple and effective aerobic training method, which is 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.
Fitness running
Fitness running is very popular with middle-aged and elderly people because it doesn't need special sports equipment. Generally, it belongs to moderate intensity and 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 elderly long-distance running team in Shanghai is over 50 years old, with a height of 150 cm and a weight of 85 kg. He is short and fat, and his weight is reduced to 65 Jin after long-distance running every day. 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.
Bicycle; Bicycle exercise
Riding a bike can not only lose weight, but also make your figure symmetrical. Because cycling is an exercise that needs a lot of oxygen, it can also strengthen the heart function. At the same time, it can also prevent hypertension, sometimes more effective than drugs. There are many ways to lose weight by cycling, and the most commonly used ones are as follows:
Method 1: Ride at a constant speed to lose weight
The so-called uniform circulation method, as its name implies, is to maintain a relatively uniform speed in the process of losing weight for about 30-40 minutes. And breathe evenly during use. Although this way is chronic, it has a good effect on losing weight.
Method 2: Lose weight by cycling.
Compared with the method of uniform circulation, the blasting cycle takes much less time. This diet requires most of your strength to burst out, in order to instantly increase the speed of the bicycle to the limit. Through this outbreak, your muscles can quickly get super tension, and finally you can get considerable weight loss by continuing to cooperate with breathing.
Method 3: Lose weight by obstacle riding.
In the process of cycling to lose weight, look for undulating terrain, use ramps as obstacles to consume fat on your legs, and soon you will find that the excess meat on your legs is gone.
Method 4: Speed-changing cycling to lose weight.
In the process of riding at a constant speed, we can improve our adaptability to aerobic exercise by accelerating this circular exercise from time to time, so as to better absorb the weight loss effect of aerobic exercise.
Method 5: Unconventional cycling to lose weight
In the process of riding, I will leave my hips from the cushion and ride with my waist and abdomen, so that the fat on my waist and abdomen formed by sitting in a chair for a long time will be completely eliminated.
athletic
It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods.
1. Flexion and extension of lower limbs.
Preparation posture: supine position, arms straight at your sides, 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.
4. Raise your head, turn around and punch.
Preparation posture: supine position, fists clenched, elbows bent sideways. 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 at your sides, 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. ]
Step 2 lift your legs
Preparation posture: supine position, the same as the first section.
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. Flexion and extension of legs.
Preparation posture: same as the first section.
Practice movements: ① Bend your legs together and keep your knees as close to your abdomen as possible. 2 reduction. Repeat 10 ~ 12 times.
Straight leg water sports
Preparation posture: same as the first section.
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.
⒎ cross motion of straight legs
Preparation posture: 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.
⒏ Sit-ups.
Preparation posture: 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.
⒐ Sit on the belly to lose weight.
(1) contraction of rectus abdominis:
Preparation posture: Sit 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) Contraction of abdominal oblique muscle:
Preparation posture: Sit on the bed or gymnastics mat, with 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) Figure-8 contraction of abdomen:
Preparation posture: sit 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) the body moves forward:
Preparation posture: Sit on the bed or gymnastics mat, with legs apart and straight.
You can try these methods, which I think should be helpful. After these exercises, even the waist will become thinner!