1, key points of aerobic fitness and weight loss exercise
1。 brick by brick
At the beginning, we should take a step-by-step approach, so that the body and lower limbs have enough time to adapt. Don't do it for too long at first, 10 minutes is appropriate.
Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes. Measure your pulse rate per minute before and after walking and record it for reference. After long-term exercise, cardiopulmonary endurance will be enhanced, heart rate will be reduced, and the heart rate will return to normal faster after exercise.
Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it.
2。 Health and health
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially after exercise in air-conditioned rooms, and do some stretching exercises before taking a bath.
People who often do aerobics should pay attention to their feet and often trim their toenails. The weather is hot, you sweat a lot during exercise, and sweating on your toes is easy to breed bacteria, so always keep your feet dry.
3。 Suitable clothes
When doing aerobics, you should wear well-fitting and sweat-wicking aerobics clothes, and don't wear ordinary leather shoes barefoot. Fitness shoes should have thicker footpads to reduce the vibration caused by the impact between feet and the ground. Don't be too soft, you can use a half-height tube to protect your ankle.
4。 Women should pay attention to the following points
(1) Wear a bra when doing exercises, especially those with strong support.
(2) menstrual exercise, the amount of exercise should not be too large.
(3) Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
2. Principles to follow in losing weight
1. Less salt and more vinegar
People who eat too much salt are prone to stroke and kidney disease. The general diet should be light. Experts suggest that drinking one or two meters of vinegar every day is good for the stomach and good for reducing fat.
2. Eat less meat and more vegetables
Medical evidence shows that amino acids in meat have side effects on human body. Eating too much meat can easily lead to excessive fat and weight gain, which is also harmful to health.
3. Wear less clothes and take more showers
Less clothing means that winter is coming. Don't wear too warm clothes. It's best to wear only warm clothes. In addition, it is necessary to take a bath regularly to remove the dirt between the skin, so that the body can get proper massage, promote blood circulation and improve the metabolic rate.
4. Less cars and more steps
Walking can not only exercise, but also improve the basal metabolic rate. Walking after meals can help digestion and prevent fat from accumulating in the body.
Eat less and chew more.
Eating too much will greatly increase the load on the stomach and intestines, and will also store excess nutrients under the skin, making people obese. Chewing more food can reduce the burden on the stomach and help digestion.
6. Eat less sugar and more fruit
Adults with too much sugar grow too much fat. Too sweet fruits, such as pears and oranges, should not be eaten. Eating too much fructose will make your weight soar.
7. Do more with less.
Don't ask classmates or colleagues to bring food and buy things for your convenience. Don't make excuses for being lazy. Leave your seat, walk around and see what you can do for others. This not only has a good relationship, but also exercises muscles and prevents fat from getting on the upper body.
8. Talk less and talk more.
Every time you lose weight, don't just talk on paper, let others practice their promises. Otherwise, you will always stare at other people's graceful bodies.
9. Be less angry and laugh more.
This sentence is not unreasonable. Have you ever heard of "Laughter Diet"? Laughter can not only keep you happy, but also exercise facial muscles, thus affecting the whole body nerve movement. Some people even say that keeping a good mood is very helpful for expelling toxins accumulated in the body.
10. Worry less and sleep more.
Instead of worrying about everything to lose weight, it is better to have a good sleep and save your strength for weight loss exercise. Sleeping less than four or five hours a day is very harmful to your health.