Exercise to lose weight is one of the most widely used and effective methods for obese patients. Obese people take part in some kind of exercise to consume fat, promote fat metabolism and achieve the purpose of losing weight. Generally speaking, the greater the amount of exercise, the longer the exercise time, the more fat and sugar consumed, and the more obvious the weight loss effect. Common methods of losing weight by exercise include physical exercise, aerobics, dancing, etc.
There are many sports suitable for losing weight through physical exercise, and the choice should be suitable for your physical conditions: obese people with good physique and low obesity can choose sports with high exercise from the beginning, such as long-distance running, gymnastics, martial arts, basketball, volleyball, badminton, mountain climbing and fast cycling. If people with poor health and obvious obesity are older, they should choose sports with less exercise from the beginning, such as jogging, slow cycling, playing table tennis, swimming, skipping rope, playing Tai Ji Chuan and doing weight-loss exercises. Then, after practicing for a period of time and strengthening your physique, choose a project with a large amount of exercise; If the patient is in poor health and fat, he should choose the lightest exercise at first, such as walking and practicing Qigong. Wait until he is better, and then choose other sports. Don't rush for success. Regular participation in sports can not only lose weight, but also strengthen the body and prolong life without side effects. Therefore, physical exercise is a good way to lose weight.
Aerobics can enhance muscle strength and elasticity, improve flexibility and the function of blood circulation and respiratory system. Doing slimming aerobics consumes a lot of heat energy and reduces the accumulation of fat. At the same time, the bodybuilding and slimming exercise arranges exercise content for the main muscle groups, joints and fat accumulation parts of the whole body. Insisting on doing exercise can make your body symmetrical, curvy and healthy.
Dancing to lose weight dancing is an active whole-body exercise. Accompanied by beautiful music, men and women dance together, which is an elegant way of entertainment. Regular participation in dance activities is not only an artistic enjoyment and mental relaxation, but also a better way to lose weight. Among popular dances, disco dancing is the most effective way to lose weight. The amount of disco dancing is equivalent to running 8-9 kilometers per hour, swimming 45-50 meters per minute and cycling 20-25 kilometers per hour. When dancing disco, the buttocks twist greatly and the muscles of the buttocks contract constantly, so it can effectively reduce the fat accumulation on the buttocks and thighs. Dancers are cheerful, do not feel tired when dancing, and are easy to persist.
The principle of exercise to lose weight
The energy required for muscle exercise comes from two parts: sugar and fat in the body.
Sugar in the body: When people do strenuous exercise for a short time, a lot of sugar in the body is broken down to generate energy for muscles.
Body fat: When people exercise for a long time, the heat provided by sugar in the body is far from meeting the needs, so body fat is oxidized and decomposed to generate heat energy for human use.
Seven points for attention in diet collocation of exercise to lose weight
Scientists have found that some women get fat when they eat certain foods, while others are of moderate weight. There are many natural reasons, but it is not unrelated to whether the food collocation is scientific and reasonable.
Therefore,
They recommended a unique and best dietary pattern suitable for urban women's bodybuilding-"one to seven" dietary pattern, that is, one fruit, two plates of vegetables, three spoonfuls of vegetable oil, four bowls of coarse rice, five servings of protein food, six condiments and seven cups of soup every day.
A kind of fruit: eat at least 1 kind of fresh fruit rich in vitamins every day, and you will get obvious skin care effect if you persist for many years.
Two plates of vegetables: eat two plates of various vegetables every day. Don't eat a vegetable often. A dish of vegetables must be fresh dark green in season. It is best to eat some green onions, tomatoes, cold celery, radishes, lettuce leaves and so on. Eat raw to avoid the damage of heating cooking to vitamins A and B 1. The actual daily intake of vegetables should be kept at about 400g.
Three tablespoons of vegetable oil: edible oil is limited to three tablespoons a day, and it is best to eat vegetable oil, which is beneficial to smooth skin, shape slim figure and maintain cardiovascular health.
Four bowls of miscellaneous grains rice: four bowls of miscellaneous grains rice every day can strengthen the body and beautify the body. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
Five protein food: eat 50 grams of meat every day, of course, it is best to eat lean meat; 50 grams of fish (excluding bone net weight); 200 grams of tofu or bean products; 1 egg; Milk or powdered milk granules 1 cup. This method of using protein, a low-fat plant, to eat protein, a non-high-fat animal, or protein, a small amount of protein, is not only economical, but also relatively reduces animal fat and cholesterol, and is recognized as a "bodybuilding cooking mode".
Sweet, sour, bitter, spicy and salty condiments are indispensable for daily cooking. They have different functions, such as making dishes more delicious, increasing appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
Seven cups of boiled water: tea and soup, drink no less than 7 cups a day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.
Exercise weight loss method
Walking to lose weight
Advantages: less exercise, simple and easy to do. Will not cause harm to the human body because of excessive exercise.
Methods: When walking, hold your head high, swing your hands greatly, stride for a long time, and relax your whole body. Heel first.
Exercise: once a day for more than 30 minutes each time.
Jogging to lose weight
Methods: 1. Stretch before exercise and be fully prepared.
2。 When you start jogging, the amount of exercise should be gradual, and you can take jogging and walking alternately, and the distance should not be too long. After practicing for a period of time, the body gradually adapts to jogging and can reduce walking until it is all jogging.
3。 After getting used to jogging, find the best running speed without feeling tired.
4。 Before running, the sole of the foot touches the ground first, and then the whole sole touches the ground.
5。 When running, keep breathing rhythmically. At first, inhale through the nose and exhale through the mouth. Gradually transition to the nose and mouth, while breathing.
6。 In order to expand vital capacity, abdominal breathing is used. (The abdomen bulges when inhaling and sinks when exhaling.
7。 Stretch your body after exercise and do enough relaxation activities.
8。 After exercise, rub your body with hot water instead of cold water.
9。 Drinking water and eating after exercise should be until the heart rate returns to normal level.
Exercise: 20 -40 minutes a day.
Advantages of skipping and slimming: simple and interesting. Not affected by climate.
Make the respiratory system, heart and cardiovascular system get full exercise.
It can eliminate excess fat on buttocks and thighs.
Methods: 1. Breathe smoothly and rhythmically.
2。 Keep your upper body balanced and don't swing from side to side.
3。 The human body should relax coordination.
4。 Start jumping with both feet at the same time, and then transition to jumping with both feet alternately.
5。 Don't jump too high when skipping rope, as long as the rope can pass.
Exercise: Beginners: 60- 100 jump every day. 2- 3 times, interval 1 minute.
Normal: 400- 500 times a day. Divided into 2 times, with an interval of 1 minute.
Swimming diet
Advantages: the buoyancy in the water makes obese people not affected by their weight. Reduce the burden of lower limb movement on land.
The heat dissipation in water is 20 times higher than that in air. There is great resistance in water, so swimming consumes a lot of energy.
When the human body moves in water, the friction of water flow promotes the circulation of skin capillaries and the metabolism of human epidermal cells, making the skin smooth and elastic.
Exercise: 30- 45 minutes a day.