Jog for 30 to 50 minutes. Must persist for more than 30 minutes, because after 30 minutes, the body's energy gradually begins to consume fat from consuming sugar (blood sugar, glycogen, etc.). ).
Cycling 1 hour ~75 minutes.
Walk 1 hour ~ 1.5 hours.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.
Fitness running
Fitness running is very popular with middle-aged and elderly people because it doesn't need special sports equipment. Fitness running is widely carried out at home and abroad, with moderate intensity, and is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short.
gymnastics
It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods.
1. Flexion and extension of lower limbs: supine position, arms straight at both sides of the body, legs straight. Exercise: ① Bend the left hip and knee joint, and try hard to make the knee close to the abdomen. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each.
prescribe a diet
Basic overview
Weight loss tips: Weight loss tips, whether you are fat above, below or all over, the suggestions are:
1) soak natural plants to eliminate fat, take more baths or foot baths at least three times a week, promote blood circulation and strengthen metabolism.
2) Never scrimp on food and clothing, or adopt improper weight-loss methods, such as "Apple Therapy" and "Seven-day Fasting", and take safe and healthy weight-loss products.
3) Drink plenty of warm water and drinks, and never drink extremely cold drinks. Otherwise, the success rate of weight loss will be greatly reduced.
4) Eat some spicy food, such as ginger, pepper, pepper, pepper and so on. It has a great effect on warming the body and improving metabolic function.
5) Don't eat white sugar, you can use brown sugar and honey instead. Do not eat instant noodles and monosodium glutamate.