Secondly, from the effect of weight loss, in order to achieve the goal of body weight loss, it is necessary to do moderate and low intensity and long-term endurance aerobic exercise with a heart rate of 120- 160 times per minute, including jogging and brisk walking.
The method of heart rate self-test is: stare at the second hand of the watch, touch the radial artery of the wrist or the submandibular artery of the jaw (chin) with the index finger and middle finger of one hand or place it where the neck can feel the pulse. After finding the pulse, keep an eye on the second hand of the watch and start counting the number of beats of the pulse until the second hand reaches 10 second. Multiply the number by 6 to get your heart rate (beats/minute). Of course, if economic conditions permit, it will be more ideal to wear a heart rate meter.
Thirdly, from the perspective of weight loss time, the best time to lose weight is 45 minutes after meals, that is, 20 minutes to walk 1600 meters, which is most conducive to weight loss. If you walk for 20 minutes after 2 hours, the weight loss effect will be better. You should make good use of this time period. At the same time, pay attention to a reasonable diet, and believe that your weight loss plan will be successful.
Exercise is a good way to lose weight. Increasing physical exercise for obese people can not only increase the "expenditure" of body fat, restore body shape, but also exercise various organs of the body and enhance physical fitness. Therefore, increasing exercise is a good way to lose weight.
To increase muscle activity, it is necessary to increase calories, which can promote the "burning" of fat in the fat bank and change the ratio of muscle to fat. Exercise can stimulate fat consumption and promote fat metabolism through the regulation of nerves and body fluids. Exercise can reduce blood lipid, cholesterol and triglyceride in blood, reduce fat deposition in heart, liver and blood vessels, and reduce the incidence of coronary heart disease, fatty liver and other diseases. Exercise helps to improve myocardial metabolism, thus improving myocardial working ability, enhancing myocardial contractility, and enhancing the adaptability of obese cardiovascular system to physical load. Exercise can enhance the respiratory intensity, increase the range of chest movement and vital capacity, improve lung ventilation and ventilation function, accelerate gas exchange, and also help to "burn" excess fat.
Why exercise can reduce weight is mainly achieved through two aspects:
First, regulate nervous and endocrine functions. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance of synthesis and catabolism under the regulation of nervous system and endocrine system. In obese people, this regulatory function is disordered and metabolism is disordered. Anabolic metabolism is greater than catabolic metabolism, and excess sugar and fat are stored as fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition.
Second, increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink.
Although exercise can strengthen the body and reduce fat and weight, we should pay attention to the following points:
1. It varies from person to person. People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them.
Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt.
3. Be fully prepared. Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath.
4. Appropriate activities. Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for old people. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise.
5. Relax after practice. Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible.
6. stick to it. We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health. Parents should urge their children to exercise and set an example by themselves.
14, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.
15, go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.
16. Instead of taking the elevator, you should take the stairs, which can not only "burn" the body heat, but also enhance the heart function and prolong life.
17, you can go to the hill near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.
18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking.
19, treat housework as an interesting aerobic exercise, and the calories consumed are enough to surprise you. Mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 205 calories; Make the bed, 2 10-240 calories; Washing clothes, 160 calories.
20. Proper dress can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-shaped neckline and narrow pointed collar can also visually produce some weight loss "effects". The clothes should be darker and cooler, the fabric should be smoother and the pattern should be smaller.
2 1, the clothes should look good. A glance envied by others can give you enough confidence and motivation to stay slim.
22, for the setbacks that may be encountered in the process of losing weight, we should have enough psychological preparation and find ways to overcome them. List common problems and obstacles, and write down your handling methods once they appear. Always keep a positive self-dialogue. When you encounter setbacks beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in your life, so you shouldn't criticize yourself when you are temporarily frustrated.
23. Tell others the results of your weight loss, so that you will immediately win the respect of others and get wide support. In addition, constantly telling others about your achievements can make your dreams come true every day.
24. Don't weigh yourself repeatedly for three days. Because the amount of water trapped in the body varies from 1-4 kg every day, and the weight of muscle is greater than fat, weighing yourself every day will make you lose confidence. On the other hand, we should always pay attention to whether the clothes we wear still fit, so that we can constantly see our progress and keep enough motivation at all times.
Don't think that you can consume all the calories you eat into your body through physical exercise. You can't and shouldn't do this. In order to find out how much food you can eat every day without gaining weight, you should record the calories you consume in your body and the calories you consume through exercise every day. It is important to remember that under no circumstances should your daily calorie intake be less than 1200 calories.
Exercise is very important to lose weight and is good for our health. According to quite a few studies, exercise can really reduce blood pressure, blood lipid and blood sugar, thus reducing the occurrence of diabetes, heart disease and stroke. At the same time, exercise can increase our cardiopulmonary function, make our muscles look more symmetrical and increase our satisfaction with ourselves. Psychiatrists also tell us that exercise can relieve stress and reduce the occurrence of depression.
Although exercise has so many benefits, the most frequently questioned point is that the weight will rise after half a day of exercise, and the effect is not good. Liu Canhong explained that some people do some exercises to stimulate their appetite, such as swimming and playing ball games, which may consume less calories than what they eat. Besides, they didn't persevere or get the proper amount of exercise. Most importantly, they did the wrong exercises.
There are many kinds of exercise, which can be roughly divided into anaerobic exercise and aerobic exercise. Anaerobic sports, such as weightlifting, fast running, high jump, etc. Designed to make muscles stronger, the weight loss effect is very limited. On the contrary, aerobic exercise, such as brisk walking, jogging, cycling and so on. , can make the heart beat faster, improve metabolic rate, and then achieve the effect of burning fat. This kind of exercise is suitable for losing weight.
Exercise is not limited to gyms or sports fields. In fact, it is an ideal exercise place at home or in a nearby park. You can buy a simple stationary bike or treadmill at home. It is recommended to walk quickly in the park. Remember the "333 principle" when exercising, that is, exercise for 30 minutes three times a week, and your heart will beat 130 times. This weight loss effect should be no less than going to the gym.