What many people are most curious about is how to arrange the exercise schedule during weight loss. In fact, after a period of rest, they always feel that sports should be a very happy thing. As long as you like sports, all kinds of sports are good, because we should cultivate sports into a lifelong good habit, not to stop exercising after losing weight, not to take sports as a means to lose weight, but to really like sports. Losing weight is just an added value.

The most important thing to lose weight is diet. How you eat is much more important than how you exercise. Diet control accounts for at least 70% of the total weight. Therefore, it has always been emphasized that eating first is useful for exercise, and eating wrong will also be useful for exercise, but the effect will be half the effort.

How long does it take to lose weight by running?

Take a break and share your exercise experience-what exercise should you do to lose weight? What is aerobic exercise? What is anaerobic exercise?

But there is actually an angle. If some people find it difficult to control their diet, they can also start by slowly developing exercise habits. Before the break, they wrote an article about aerobic and anaerobic exercise. Then let's see how friends who lose weight arrange the proportion of aerobic exercise and anaerobic exercise.

A break has always emphasized the importance of anaerobic exercise and muscle training. Why anaerobic exercise and muscle strength training are so important?

Simply put, because aerobic exercise has no effect on muscle gain, even professional athletes in world-class aerobic exercise categories, such as long-distance running, marathon, cycling and so on. Not only will I do aerobic training for a long time, but I will also arrange a lot of muscle resistance and explosive training to improve my sports performance.

The second most important reason is that anaerobic exercise can increase muscles. Through resistance and weight-bearing training, you can grow muscles. Whether it's short-term sprint training or heavy-load training, as long as you really contract your muscles, you can control the heavy-load training without hurting your body, so as to achieve the goal of increasing your muscles.

A muscular person is like a car with more fuel consumption and more horsepower. Because of its high horsepower, it needs a lot of energy, which will be consumed as long as it comes in. The energy eaten into the body will be used by the muscles first, and the rest will be stored. )

Puffs without muscles or full of fat are like a little cotton sheep. Because the horsepower is small, it needs less energy, but if you eat too much, you don't consume much, so you will convert more energy into fat and store it.

So in the arrangement of the whole exercise plan, the most important thing is to exercise muscle strength and increase muscle training. However, the girl friends don't want OS when they see this. I don't need muscles as long as I am thin. It is much more difficult to gain muscle than to lose weight. Because girls secrete less testosterone (the hormone that grows muscles), it is more difficult to gain muscles than boys, so don't bother yourself because you are afraid that you are too strong to practice. This is very, very difficult.

In terms of types, we can be roughly divided into aerobic exercise and anaerobic exercise. Aerobic exercise can be jogging, cycling, swimming, badminton, mountain climbing, brisk walking and so on.

Anaerobic exercise can be sprint, muscle strength training, weight training, interval training and so on.

In fact, the simplest definition of aerobic and anaerobic is to look at heart rate and intensity.

The heart rate of anaerobic exercise is mostly 85~90% during exercise. Using lactic acid and ATP system can last for a short time, generally less than 90 seconds, with high intensity. If it can't last for a long time, it is considered anaerobic exercise, so everyone is different. Jogging can reach 90% of the heart rate, and usually the intensity is high for you. Although it is not driven by anaerobic system, it can also be considered anaerobic or to some extent.

Aerobic exercise is an aerobic exercise with long exercise time and low heartbeat intensity, which can use glycogen, fat and protein in the body to synthesize energy under the condition of sufficient oxygen. So simply speaking, as long as the exercise time is long and the exercise intensity is low, it can be regarded as an aerobic exercise that can use the aerobic system to provide energy.

The next step is to divide by body fat. If you don't know or are not sure about your body fat, just look at the picture (for reference only, not absolutely accurate).

High body fat: The higher the body fat, the lower the proportion of muscle in the body. This kind of people have more fat, and most of them don't exercise enough or less, usually the body fat is about 30%~40%.

Medium body fat: the medium body fat is about 20~30%. Most of these friends are neither too fat nor too thin, and they are of medium height. Except those who are fat since childhood, most of them are fat in middle age or have a fine diet.

Low body fat: low body fat is below 20%. This kind of people usually have standard body fat and body fat posture, have certain exercise habits and exercise experience, but want to go further and reach a more perfect body shape.

There is also a type of low body fat that is naturally thin, that is, the type that is not fat. This kind of person needs to gain muscle, which is different from losing weight. It is necessary to write another article.

Probably after a period of rest, there will be no boys and girls, because in fact, boys and girls do almost the same exercise. The only thing that girls have is less muscle tissue, so their muscle strength will be weak. The difference is that they carry less weight when doing weight training.

Usually I suggest not to overestimate yourself, that is, don't try to be brave, don't hold on, it doesn't matter if you are uncomfortable or too tired. Exercise is fun, not pain. In addition, in the case of fatigue or muscle weakness, it is easy to move irregularly, which is easy to cause sports injuries. Once the sports injury is rested for at least one month or even half a year, it will not be worth the loss.

Then let's see how to arrange the exercise schedule to lose weight.

Let's look at friends with high body fat first. I just mentioned that friends with high body fat usually have less muscle tissue and no exercise habits, and because of the low proportion of muscles, the relative weight has a great burden on the joints. For such a friend, I would suggest that the goal should be to cultivate exercise habits first. If you really want to lose weight, the biggest focus should be on diet, because it is not suitable for too intense or too intense exercise, and exercise can only help you lose weight.

The main exercise schedule will suggest light aerobic training and light muscle strength training, with exercise time three times a week and each exercise time not exceeding one hour.

Let's take Monday as an example

Monday

On the first day of the week, let's not work too hard. Just walk for 30 minutes. For friends who lost weight in the early stage, walking fast is a good exercise. Many overweight friends are prone to ankle or knee pain when they first start jogging. If they run for a few days, they don't need to exercise for a long time. It is recommended to walk quickly at first. A 30-minute walk will probably burn 150 ~ 6550. To be honest, the exercise you have been doing during this period can't play a decisive role in losing weight, but I think this is a critical period. It is unrealistic for you to let an overweight person run 5 kilometers at first, and it is 10 kilometers. Only when you start to like sports and cultivate exercise habits can you continue to exercise. With a good start, we can have the next second and third steps. It would be best if you could arrange a quick walk after dinner. )

Introduce push-up teaching by sharing the experience of sports rest.

Share the experience of exercise and rest and teach you how to tighten correctly.

Tuesday

We left yesterday. Today we will do some simple muscle strength training at home. Today's exercise is kneeling 12 push-ups, 12 push-ups *3 groups, not bad. Please refer to the rest teaching film for details, because people with high body fat usually have less muscle proportion, heavy weight and insufficient muscle strength, so from the beginning. Push-ups are a good multi-joint exercise. Although sit-ups can only exercise abdominal muscles, they are also part of the core exercise. It is also good to exercise slowly from now on. Don't imagine that you will exercise six muscles like this. That's impossible. You can't see the shape of muscles until you lose fat, but we can check whether we are getting stronger and stronger from exercise.

For example, you used to do only three push-ups. After a period of time, you can already do 12 push-ups, which shows that your muscle strength has increased and you can recruit more muscle fibers, which is proof of progress.

Wednesday

Wednesday is a rest day. At the beginning, our goal was to exercise 3-4 days a week, so we generally took a day off every two days. If you really don't want to rest, it doesn't matter, then you can go out for a brisk walk for 30 minutes.

Thursday

Suppose we have a rest on Wednesday and continue walking at a brisk pace on Thursday. Just walk for 30 minutes, or walk for an hour if you think it's ok. In the early days of sports, what we pursue is not intensity, but duration. It is very difficult for people who have no exercise habits to walk 10 minutes. Slowly practicing continuous exercise for 30 minutes is one of the good ways to cultivate exercise habits.

The photo is a demonstration of doing sit-ups before rest, not for you to do this. )

Share your exercise experience after the break-teach you how to do sit-ups correctly.

Friday

Friday is another day for muscle strength training. We only do three simple groups of 12 push-ups and 12 sit-ups. If you can't keep doing 12, then keep doing 12 as your goal.

If the ability permits, you can also join the leg squat for lower limb training (it will be supplemented later in the film)

Saturday

Saturday is a holiday. Of course, a holiday is a relaxing day. Have a good rest. If you don't rest until today on Wednesday, you must rest. I don't want to jog or jog anymore. Just have a good rest at home or stretch your muscles, relax with a roller and let your body recover from fatigue.

Sunday

On sundays, friends with high body fat are usually advised to take a rest and go out for a walk with their families, but if you still want to exercise, cycling with your family, climbing mountains or shopping with your wife can also be regarded as a kind of exercise.

The above is the exercise menu for friends with high body fat. Usually, as long as there is diet control and simple and moderate exercise, because there are more overweight people and more waste water accumulated in the body, friends will have a good weight loss effect at this time, but don't be too happy at first, because of diet control and waste water elimination, in fact, most of the weight lost during this time is water, and the kilograms that will not be completely reduced are fat. Don't start eating and drinking again just because you lost a little, and you will be beaten back soon.

At this stage, weight is not important, because the most important thing is to cultivate a good habit at the beginning, so don't care too much about the quality of exercise, just start continuous exercise according to the timetable, because everyone has different endurance intensity for the degree of exercise. If you feel you can walk faster, if you feel tired, you can walk slower. It is also a day to do muscle strength training. If you think you can, you can do more 1~2 groups. If you think you can't, you can lose a few times in the end.

I remember that I have always stressed that diet control is the key. 80% of obesity is related to long-term improper weight loss or improper diet, such as eating too much, eating too sweetly, eating too delicately, eating too much starch, eating too little vegetables in protein, eating too much snacks, often eating midnight snacks and drinking. , and gradually began to quit some bad eating habits, began to practice to develop good eating habits, eat their usual introduction of healthy food. As long as you do it right, it will have an effect. Don't be too hasty Don't turn losing weight into life stress. Enjoy the process of transformation slowly. After three months, when the exercise habit is formed, you can slowly advance to the next stage ~

As long as you persevere, you will certainly achieve your goal ~

Next, there will be a sports menu shared by people with medium body fat and people with low body fat, so stay tuned ~