keep patience

Endurance exercise, also known as aerobic exercise, is the most important and basic means of exercise prescription. In therapeutic exercise prescription and preventive exercise prescription, it is mainly used for rehabilitation and prevention of chronic diseases of cardiovascular, respiratory and endocrine systems, so as to improve and enhance the functions of cardiovascular, respiratory and endocrine systems. In the prescription of bodybuilding, endurance (aerobic) exercise is an effective way to maintain the overall physical and mental health and maintain the ideal weight.

Endurance sports suitable for obese people include walking on the ground, climbing, jogging, cycling and swimming.

force

In exercise prescription, strength training is mainly used for patients with muscle paralysis or joint dysfunction such as motor system and nervous system, mainly to restore muscle strength and limb motor function. In the rehabilitation of correcting deformity and preventing chronic diseases caused by the destruction of muscle strength balance, the shape and function of trunk and limbs can be improved by selectively strengthening muscle strength and adjusting muscle strength balance.

Strength exercise is mainly to strengthen the training of muscle strength, which is an effective exercise to consume fat and is suitable for obese people with good physique.

ball

Ball games are ball-based sports or games.

There are many popular games or sports involving certain types of balls. These games can be classified from their overall goals, indicating the origin of * * * or its basic idea:

Use bats, such as baseball, golf and cricket.

Two goals, such as basketball, all forms of football, hockey or lacrosse.

Hit the ball in the air, such as volleyball and tennis.

Hit a designated target, such as bowling.

Obese people with good constitution can take part in less intense ball games, while those with weak constitution can only take part in non-competitive ball games.

aerobic exercise

Aerobic exercise and oxygen can fully ferment sugar and consume fat in the body, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate psychological and mental state. It can improve health and reduce excess fat in the body. At the same time, it can also increase the content of serotonin in blood to normal level. Serotonin is a chemical component in the brain, which affects people's mood and personality. At the same time, low serotonin will increase the incidence of heart disease.

The opposite of aerobic exercise is anaerobic exercise, which means that muscles perform high-intensity strenuous exercise in a state of "hypoxia". Because the speed is too fast and the explosive force is too strong, the sugar in the human body can't be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise is carried out in the body.

anaerobic exercise

Too much lactic acid is produced in the body, which leads to muscle fatigue and even muscle and joint damage, which is not suitable for daily fitness exercise.

Common aerobic exercises include jogging, brisk walking, skating, swimming, cycling, playing Tai Ji Chuan, dancing fitness dance, skipping rope, yangko and table tennis. Anaerobic sports include running, weightlifting, throwing, high jump, long jump, tug-of-war and muscle strength training.

Relevant research shows that the key to aerobic metabolic exercise is to ensure a certain amount of exercise and perseverance. Adults can basically achieve the effect of moderate aerobic exercise by participating in the above-mentioned sports selectively. Obese old people can choose their favorite exercise that is easy to stick to, and the amount of exercise should be suitable for their own situation. The frequency of exercise is generally 3-5 times a week, and each exercise can be 20-60 minutes. Exercise intensity should reach the limit of effective heart rate, and the heart rate at the initial stage of exercise is 1 10 beats/min, and it can gradually rise to 140 beats/min after 1-3 weeks. In this way, the stroke output is close to and reaches the best state, and the effect is more obvious.

My friend, in order to have a plump and healthy figure and promote physical and mental health, let's actively engage in aerobic exercise!

7 kinds of aerobic exercise

Losing weight is probably a headache all over the world. Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. This sounds boring. Maybe you have practiced, or maybe you didn't stick to it because the effect was not as good as expected or there were conditions and time constraints. The result is still fat! Pay attention to the key points of aerobic weight loss and design an aerobic exercise prescription for yourself, because only you know your body best.

Various aerobic exercises

I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. The requirements for physical strength, flexibility and flexibility are more complicated. Most people simply can't do it. If the action is not in place, it will be ineffective and easy to cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.

swim

Swimming is a good way to lose weight, and it is also a good whole-body exercise, which is very effective in improving cardiopulmonary function. But many people can't swim well, so they can use it instead in the swimming pool, which has a very good effect on improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

Swimming is a whole-body exercise. The heat consumed by a person running in a standard swimming pool for 20 minutes is equivalent to running at the same speed on land 1 hour. It can not only cultivate sentiment, temper swimming will, but also keep fit.

bicycle; cycling

Many gyms have spinning bikes, which are designed to be very suitable for aerobic training. However, the general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is designed to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I don't approve of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).

Run (fast)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of the treadmill can increase your hands by 8%.

run quickly

Oxygen utilization rate and 5% heart rate, of course, under the premise of ensuring balance, loosen the handrail first. Choosing a treadmill with a certain slope can improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

Stand on one leg

Stand up straight, relax your knees slightly, and slowly lift your right leg at waist level, so that your thighs and calves are at a 90-degree right angle. At the same time, raise your hands up to shoulder height, keep this posture for 10 second, then put them down and continue to change legs and repeat until your legs feel sore. This action can exercise our waist and abdomen and make the abdominal fat lose weight quickly.

Cobra movement

Lift your right leg and let your left leg stand alone. Hold dumbbells in both hands, lean forward slightly, naturally hang your hands on the ground, open your arms, and lift your right leg when it is full. Hold this position for a few seconds and then switch to the other leg to repeat. This action can exercise the shoulders, abdomen and buttocks, effectively shape the body and make our body lines smoother.

Pedaling exercise

Lie flat on the bed, put your hands behind your head, bend your legs and slowly raise your knees. Straighten your left leg first, then retract it, and then straighten your right leg. Repeat this action 50 times. If you can do it longer, keep on insisting. This can exercise the leg muscles, make the leg lines more stylish, and remove the leg fat to make the legs firmer.

Reverse push-ups

Bend your legs and lie flat on the bed, so that a 90-degree right angle is formed between the big leg and the small leg, and the tibia is parallel to the ground; Hold an unopened mineral water bottle in both hands and straighten the ceiling. When you bend your elbow, your leg becomes flat again. Repeat these actions 20 times. This can exercise our lower abdomen and make our fleshy lower abdomen flat and sexy.

rope skipping

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.

yoga

If you want to learn yoga, you must prepare a set of loose yoga clothes and yoga mats. If the movements are uncoordinated or have poor flexibility, don't choose yoga, because there are many movements in yoga that need flexibility. If the flexibility is poor,

yoga

Barely touching is likely to hurt your health and is not worth it. Long-term practice of yoga posture, pranayama and relaxation can prevent all diseases. Deep breathing exercise of yoga can increase the oxygen absorption of cells in the body, including fat cells, increase oxidation and burn more fat cells, thus achieving good weight loss effect.

dance

Dancing is a very suitable way for young people to lose weight. This method can exercise muscles in all parts of the body, effectively burn excess fat in all parts, and make the skin firmer and slimmer.

ball games

If you only pretend to exercise for more than ten minutes, you will only consume the sugar stored in your body in the process. After half an hour of exercise, you will start to use fat for energy consumption. The longer you exercise, the more fat you burn. Taking advantage of the fun of ball games and participating in those ball games that can sweat indoors in the name of energy should meet the requirements of sports.

billiards

The first billiard table in the world appeared in 1400. Before this, the rudiment of billiards activity was to dig holes in the outdoor ground and hit the ball into the hole with a wooden stick, also known as rolling ball. Later, the sport was changed from outdoor to indoor table.

The development from court aristocratic games to today's competitive and recreational sports is enough to show that billiards has tenacious vitality. Snooker is the main way to play billiards. The scoring game between two people is calm and tense.

Heat consumption: 90 calories/hour, which is equivalent to consuming a cup of milk tea.

Exercise effect: it exercises people's observation ability most and makes them more calm.

squash

squash

Squash can be played by two people or by one person. Unlike tennis, it is almost impossible to play without a partner. The rules of squash are similar to tennis. Before everyone hits the ball, the ball can bounce off the ground once or bounce off the other wall once.

In the game, two people hit the ball alternately, causing trouble to the other side until one side can't save the ball. Never think that you can play squash just because you can play tennis. The difference between them can be realized in practice.

Heat consumption: 600 calories/hour, which is equivalent to consuming a large portion of pasta.

Sports effect: Because the squash court is small, the ball speed is fast and the ball path is unpredictable, participants must concentrate on it and greatly speed up their reactions and actions. Exercising cardiopulmonary function, muscles, joints and ligaments is also very helpful to improve flexibility, coordination and flexibility. Moreover, according to foreign sports medicine experts, in the same time, the amount of exercise and exercise effect of squash competition between players of the same level is 3-4 times that of tennis competition under the same conditions.

Physical therapy ball

Fitness ball is suitable for everyone to exercise, even those who need rehabilitation treatment. It can also be regarded as a rehabilitation tool with good fitness effect, especially for the spine and pelvis. It is relatively safe during exercise and is not easy to get hurt.

Heat consumption: 340 calories/hour.

Exercise effect: Fitness ball can improve people's flexibility, strength, balance, physical beauty and cardiopulmonary function. Ball games help you to exercise your whole body muscles, especially the waist and abdomen.

bowling

Bowling, also known as "ground ball", originated in Germany. Bowling directly hits wooden bottles along the boardwalk, which is very challenging. At the beginning of 2 1 century, it was one of the favorite sports of urbanites. 10 years later, there are relatively few people involved, but it is still a sport.

bowling

The choice of combining fitness and entertainment.

In the past, it used to be a means of business communication. You can make friends in sports and it will never be affected by the weather, because there is no open-air bowling alley today.

Heat consumption: 180 calories/hour, less heat consumption, equivalent to a small bowl of white rice.

Sports effect: Bowling can not only promote health and enhance physical fitness, but also exercise people's will and improve their psychological quality. In addition, it is an aerobic exercise, long-term exercise, and also has the effect of losing weight.

ice hockey

Ice hockey is a game played by six people with clubs and ice hockey. Score a goal on the goal of the game. It is an exciting sport in which physical contact often occurs in high-speed sports. Ice hockey is played in the indoor skating hall. There are fences around the skating rink, with goals at both ends, and a goal area in front of each goal.

The stadium is divided into three equal areas by two broad blue lines. The central area is a neutral area with a blue playing circle in the middle, and the other two areas have four playing points. There are not many people playing ice hockey in China, and most of them are amateurs. Relatively speaking, there is a great possibility of sports injury.

Heat consumption: 700 calories/hour, which is the highest heat consumption in indoor sports, equivalent to a ham meal.

Sports effect: Ice hockey cultivates players' strength, endurance, speed, skill, determination and courage.

golf

In recent years, golf is a storm in the sports world, attracting almost all people who think they still have some golf charm to swing freely on the court. It's still a little cold to play outdoors. It is suggested to swing in the semi-open driving range to find the feeling or practice the accuracy of the sand wedge.

tennis

Tennis is very suitable for urbanites. Tennis can promote the improvement of blood circulation system, consume excess calories, improve cardiopulmonary function, increase human immunity, improve disease resistance and recovery speed after illness, and achieve the purpose of improving health, physical and mental health.

volleyball

When the weather is fine, make an appointment with some relatives and friends to play volleyball easily, which can not only enjoy the warmth of the afternoon sunshine, but also enhance each other's feelings. In one hour, you will consume 378 calories!

5 weight loss benefits

1, promoting metabolism

Exercise can restore the regulation of metabolism, stimulate body function, consume excess fat, and then promote fat metabolism.

2. Prevent fat formation

Muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells shrink and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.

3. Improve the cardiovascular system

Exercise helps to improve myocardial metabolism, enhance myocardial working ability, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, reduce cardiac load, and thus improve the function of cardiovascular system.

4. Improve lung respiratory function.

Exercise increases the strength of respiratory muscles, increases the range of chest activity and vital capacity, improves the function of lung ventilation and ventilation, accelerates gas exchange, and is conducive to more oxidation and combustion of excess fat.

5, promote gastrointestinal peristalsis

Exercise improves the regulating function of abdominal visceral activity, increases gastrointestinal peristalsis and its blood circulation, and reduces complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.

6, increase brain vitality

Exercise adjusts the activity state of cerebral cortex, makes it full of vitality, and increases confidence in overcoming obesity.

6 coordination method

In addition to exercise to lose weight, people should also cooperate with other methods appropriately, and the effect will be more significant.

Eat less and eat more.

It means don't eat too much. You can eat less at a time, but you can add more meals so that your stomach won't be too hungry or bloated.

Massage method

It is to go to a professional massage institution for acupoint massage and promote the movement of fat through the massage of a masseur.

7 weight loss method editor

1, 1 Moderate and low intensity intermittent exercise twice a week.

Research shows that some low-intensity or moderate-intensity intermittent exercise is more effective for slimming, because it can bring more exercise and stimulation to the body, so you might as well add some intermittent jogging when walking fast, which can increase the fat burning rate by 1.5 to 2 times, which is very helpful for reducing fat, and can also maintain high metabolism of the body after exercise, so that the body can consume fat faster, but the intensity of intermittent exercise should not be too high.

2. Doing outdoor sports consumes more calories.

Outdoor exercise consumes more calories than indoor exercise, and the air and environment are better, which makes people feel more comfortable, and it is easy to forget fatigue, so it will be easier and more comfortable to exercise. Running outdoors will consume more calories than running on the treadmill, and it is not easy to rebound.

Step 3 keep swimming

Swimming is also a good exercise to lose weight. You can lose weight quickly without rebounding, but persistence plays a decisive role. Although it is practiced, swimming also has a very good weight loss effect, because people need to consume more calories when exercising in water. As long as you swim for about half an hour at a time, you can consume a lot of calories in your body, which has the effect of losing weight and is not easy to rebound.

4. Skipping rope can effectively lose weight without rebounding.

You can also skip rope at ordinary times. Skipping rope is also an aerobic exercise with weight loss effect, which can only be carried out in a small open space. It only takes a few minutes to improve the respiratory rate and heart rate, and you can lose weight quickly and effectively. As long as you persist and are not afraid of rebound, skipping rope can also exercise your sensitivity.

Step 5 ride a bike

Compared with other aerobic exercises such as running, cycling to lose weight is more refreshing. To lose weight by cycling, you must do the following:

1, be sure to get up early. In the morning, people's body is only in the most vigorous period, and getting up and exercising can better accelerate the body's metabolism.

2. Choose a good location. At ordinary times, everyone is busy with work and study, and we haven't had time to appreciate the people and things around us. Therefore, in order to increase the interest of losing weight and make up for our shortcomings, it is best to choose outdoor.

3. Not exercise. Sometimes you can't squeeze out special time to lose weight. You can ride your bike or go to work twice every 1 week.

minimum duration

It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.

Based on this, several optimal exercise periods can be deduced:

Morning session: 3 hours after breakfast to before lunch.

Afternoon: 3 hours after lunch to before dinner.

Evening session: 3 hours after dinner to bedtime.

The ideal exercise intensity is about 70% to 80% of the fastest heart rate, that is,

(220–your age) ×70%= your target heart rate. For example, if you are 30 years old, your ideal heart rate during exercise is about (220–30) × 70% = 133, that is,133 beats per minute.

What kind of exercise is appropriate?

After doing exercise, I feel very comfortable, not too breathless and not too tired.

If after exercise ~

Talking, not singing = proper exercise.

Talking and singing = not enough exercise.

Can't talk, can't sing = excessive exercise

The way of exercise

Cardiopulmonary endurance sports: brisk walking, swimming, cycling, dancing, skipping rope and ball games.

Running is not recommended, because running will bring too much pressure to obese knees.

Second, exercise makes muscles more endurance.

Sit-ups, stairs, push-ups

Third, exercise makes muscles and joints softer.