If the doctor thinks you can exercise, congratulations, you can rest assured to exercise;
If the doctor advises you to exercise moderately, or if it is not suitable for exercise, you'd better follow the doctor's advice and adjust your physical condition before considering exercise.
After solving the above problems, you can start to lose weight.
1. Walking: Take a walk 2-3 times a week at first, and gradually increase it to 4-5 times a week after physical adaptation, with each time lasting more than 30 minutes.
2, swimming: swimming is very cost-effective, one hour can consume 400-700 calories. If you can't swim, try jogging in the water. Running in the water, I feel different resistance, but less pressure.
3. Cycling/Spinning: Sitting on a stool can help you bear most of the weight, thus reducing the pressure on your knees. However, standing on a bicycle is not recommended. You just need to choose the speed that suits you best according to your physical condition, and then slowly speed up after your body adapts.
4. Cushion/sitting exercise (mostly strength exercise)
For example, Pilates, dumb-bell exercises and so on. The principle is to avoid doing things that require standing and jumping. It is important to do strength exercises in situ. If possible, I suggest going to the gym to find a reliable coach to practice.
5. Mat yoga practice suitable for MM with large weight base:
The following five groups of yoga movements are slow in rhythm, but large in amplitude and intensity. Coupled with the shock absorption function of yoga mat, it reduces the pressure on bone joints, especially suitable for MM students with large weight base to practice.
Action 1: Lift the side waist.
How to do it: raise your arms sideways, lift them upward with waist and abdomen strength, and do 15 on each side. You can exercise the core strength of the waist and abdomen, and you can also exercise to the outside of the hips and thighs.
Key points:
1. Lift your hips vertically, and don't lean forward or backward;
2. Foot and foot cross the ground;
3. Lift your arm vertically with your head.
Exercise effect: this action not only effectively stretches the arm lines, but also exercises the muscles of pelvis, buttocks and legs, and at the same time cleverly avoids knee pressure, which is most suitable for people with large weight base.
Action 2: The dumbbell turns sideways.
How to do it: This is an upgraded version of the last action. Lie on your side, hold the dumbbell and lift it up, and lift it up at the waist and abdomen. After holding the action, hold the dumbbells and lift them downward and backward, while the body and head rotate downward, doing 8 on each side.
Key points:
1. Turn 90 degrees and keep the abdomen and face parallel to the ground;
2. Hips are raised and the whole body is at an angle of 140 degrees. Hips should not be too high.
Exercise effect: This action is an upgraded version of the last action, which avoids the stress on ankles and knees and strengthens the training of waist and buttocks. It is very suitable for office white-collar workers who are sedentary on weekdays.
Action 3: Half-kneeling side bend
How to do it: kneel on one leg, straighten the other leg to the side, lift your hands up, hold both sides of the dumbbell at the same time, and bend over to the kneeling side, doing 15 on each side. This action can not only stretch the waist and abdomen but also stretch the muscles of the thigh.
Key points:
1. Knees and feet are always on the yoga mat. Don't leave your feet.
2. Hip bone should always be parallel to waist, and do not twist forward or backward.
Exercise effect: this action raises both hands, allowing blood to return to the heart and promoting blood circulation. Although the whole stress point is on the knee, there is no jumping action and the rhythm is slow, which has reduced the pressure damage to a minimum.