Three Suggestions on Exercise to Lose Weight
1, step by step
Losing weight is a long-term process. It must be gradual and persistent according to the specific situation, and it is advisable to lose 0.5kg per week.
Before exercising to lose weight, it is best to have a medical examination, especially the cardiovascular system.
We must choose a suitable exercise mode and give priority to aerobic exercise on the premise of ensuring safety, such as walking, jogging, cycling, aerobics, Tai Ji Chuan, ballroom dancing, skipping rope, swimming, mountain climbing and various ball games. The dynamic and rhythmic exercise in which these large muscle groups participate is generally regarded as an effective weight loss exercise at present.
In the selection of specific projects, we should consider personal health, safety, fun and long-term operability. At the same time, it should be combined with resistance training, and muscle endurance training can be carried out 2 ~ 3 times a week.
Strength training should be aimed at the fat accumulation parts of obese people, such as abdominal obesity, so it is necessary to do more sit-ups, touch your feet on your back, lift your legs on your back, and cooperate with certain stretching exercises to increase the flexibility of your body and cultivate a constitution that is not easy to be obese.
2. relaxation is moderate
Exercise intensity is one of the key factors affecting weight loss. Only long-term moderate and low-intensity exercise can maximize fat consumption. If the intensity of exercise is too high, the main consumption is sugar; if the intensity of exercise is too low, the total energy consumed is small, which is not conducive to weight loss.
Generally, the suitable exercise intensity is heart rate 120 ~ 140 beats/min (or 1 10 ~ 130 beats/min).
Everyone should also try to avoid heavy load, high-intensity exercise and other sports that are not conducive to weight loss. Because these sports are mainly powered by sugar, in an anoxic environment, fat can not only be used, but also produce some acidic substances such as ketone bodies, which reduces the exercise endurance of human body. In addition, short-term, high-intensity exercise will also reduce blood sugar levels, leading to a great increase in appetite, which is not conducive to weight loss.
When I first started to lose weight, most people were always enthusiastic, running and jumping. In fact, at this time, fast muscle fibers mainly participate in sports, which will lead to fast muscle fibers with thicker cross sections becoming more robust and developed, which is not conducive to fat consumption.
3. Complement each other
Exercise duration and exercise frequency are also important, because lipohydrolase can only be activated after 20 minutes of endurance exercise.
Burn fat through exercise for at least 30 minutes, preferably 1 to 2 hours. As for the frequency of exercise, three to five times a week, preferably once a day.
Exercise must be accumulated to a certain amount to play a role, and regular exercise is conducive to consuming body fat. Although too much body fat is dangerous to health, the lower the better. Moderate body fat is beneficial to the growth and development of human body. It is generally believed that the body fat rate of young men should not be lower than 5% ~ 7%, and that of young women should not be lower than 1 1% ~ 12%.
Relevant studies have proved that women's body fat reaches 17% to ensure normal menstrual cramps. In order to pursue the so-called "thin beauty", many girls refuse to eat fat, or go on a diet and exercise excessively. This is indeed an extreme behavior, but it is not worth the candle.
How to lose weight by playing badminton
Generally speaking, the figure of professional badminton players is excellent. Because of this, playing badminton has become the best choice for many dieters. So, can you really lose weight by playing badminton?
1, badminton will increase energy consumption.
The total energy consumption of badminton has an important relationship with the duration. The energy consumed by the human body in exercise can be several times to dozens of times that of sitting still. Research shows that long-term regular exercise can improve the basal metabolic rate in a quiet state. So after you choose to play badminton, you should insist on exercising for more than one hour every other day.
2. Badminton can promote fat decomposition and reduce its synthesis.
Fat is the main oxidative energy-supplying substance, so it is natural to consume fat when playing badminton in aerobic state for a long time. In addition, exercise will also reduce insulin secretion, thus inhibiting the synthesis of fat in the body. Because the minimum body fat should be coordinated with good physical condition, when playing badminton, golfers must pay attention to the control of their exercise intensity and time.
3. Badminton can reduce body fat and improve body composition.
Long-term badminton sports, especially moderate and small-intensity sports, can increase people's lean body weight (lean body weight = weight-fat weight), which can be proved by the fact that the body fat of excellent athletes is lower than that of ordinary people.
Generally, people who don't take part in sports will increase their lean body weight if they take systematic physical exercise. Because the increase of lean body mass offsets the decrease of body fat, the overall weight will decrease slightly or remain the same. Research shows that exercise can increase the energy supply of fat in a quiet state, help to regulate weight, prevent fat accumulation and avoid obesity. If you only reduce your food intake to lose weight, you will lose lean weight, and too fast will cause dehydration.
Badminton uses the muscles of shoulders, upper arms and forearms when swinging the upper limbs; The moving movements such as pedaling, striding and jumping in front and back footwork can exercise the large muscle groups of hips, thighs and calves; The muscles of abdomen, waist and back involved in turning make lean body gain weight and make the body get rid of excess fat. Generally speaking, badminton is still very suitable for slimming and shaping.