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".
Improper exercise control
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.
Can't be persistent.
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 rest for another three days, you may lose the aftereffect and overeat, and the original weight loss effect will be offset, so that the previous efforts will be wasted. 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.
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. How to lose weight through exercise without rebounding?
After losing weight by exercise, giving the body 1~3 months to maintain the weight loss results can make the body remember and successfully maintain the weight loss results.
In the diet, slowly increase the diet to the right amount; At the same time, in sports, we will gradually reduce the amount of exercise, and finally keep aerobic exercise for 30 to 40 minutes three or four times a week, so that we can keep fit.
7: 00 weight loss training camp reminds everyone that even after 1~3 months of weight loss maintenance, we must consolidate the good habits formed in weight loss in order to maintain a perfect figure all the time; If you don't keep your mind, you will still gain weight in the future, and it will be even harder to lose weight next time.