What should fat people pay attention to when losing weight? Obesity will not only affect your appearance, but also bring health risks. Therefore, it is very important to lose weight actively. Exercise is the most common way to lose weight. For obese people, if they reach a certain degree of obesity, they will often increase the risk of exercise. So we should pay attention to some matters when exercising. Here are some things that fat people need to pay attention to when they lose weight.

What matters should fat people pay attention to when losing weight? 1 Matters needing attention in fat people's weight loss exercise are introduced as follows:

1, fat people lose weight and jump as little as possible: obese people tend to weigh a lot, so the weight of their own bodies often puts a lot of pressure on their knees. If you exercise again at this time, such as jumping, long jump, bouncing, etc. The pressure on your knee will multiply, thus increasing the chance of knee injury.

2. Fat people should not run for a long time to lose weight: running is a very good exercise to lose weight, but for obese people, if they run for a long time, their knees will often be injured. According to related research, the pressure on their knees every time they land is 7~ 10 times that when they usually walk. Fat people running for a long time will cause damage to the meniscus of the knee. Cause running knees, which will cause permanent injury.

3, fat weight loss attention intensity and frequency: For fat people, exercise needs to be gradual. At the beginning of exercise, it is recommended to exercise for no more than 30 minutes every day, 3~4 times a week, and gradually increase to 40~60 minutes each time after the body gradually adapts, about 5 days a week. Don't rush for success, lest it affect your health.

4. Fat people don't want to lose weight for quick success: In daily life, many obese people always want to lose weight quickly. In fact, quick success and instant benefit are not good for weight loss, especially for obese people, which is often more suitable for gradual and slow weight loss. This is because people with a large weight base lose weight more obviously than others. However, it will also bring many problems. With the rapid weight loss, there will be some physical conditions, such as rebound, and you must not be eager for quick success.

What matters should fat people pay attention to when losing weight? What exercise does the fat man do to lose weight?

Sports that big fat people are not suitable for.

1, jump rope

Obese people are not suitable for skipping rope to lose weight, because when jumping, weight can easily cause excessive pressure on leg joints, leading to sports injuries. You can judge whether you are suitable for skipping rope by your body mass index. If your body mass index exceeds 30, you'd better not choose skipping exercise, and you can use other moderate weight loss methods instead.

Step 2 run fast

Running, especially fast running, is easy to damage the knee joint, especially for ordinary people and obese people. When running fast and landing, the knee joint and ankle will bear too much pressure, and they will be injured if they are not careful. Therefore, obese people had better not run fast, and they can choose to run fast to lose weight.

3. Yoga

A large number of stretching exercises in yoga movements can move people's joints, stretch muscles and improve flexibility. Fat people can try some basic yoga moves, such as meditation and tree planting. To lose weight, but those yoga moves that require too much joint flexibility, fat people should not try. Simple stretching, fat people should do the same as others, the range of joint activities will be larger than the average person, which is easy to cause joint damage.

4. Hula hoop

As we all know, hula hoop is an effective waist-tightening exercise. Can obese people shrink their waistlines by turning hula hoops? Yes, but it's not appropriate. Turning the hula hoop has certain requirements for the flexibility of the waist. Too fat people, too big waist circumference, it will be relatively difficult to turn their waist, and the turning range is not large. For them, the hula hoop effect is not obvious. I suggest that you can give up hula hoop and choose other sports, such as twisting your waist and rolling your abdomen, to slim your waist and abdomen.

5, high-intensity interval training

Obese people should exercise to lose weight step by step, starting with low-intensity exercise. High-intensity interval training exercises are repeated constantly, and the exercise intensity is high, so obese people are not easy to persist.

Fat people are suitable for weight loss exercise.

1, jogging

The average person jogging for one minute consumes about 15 kilocalories, and the heavier he is, the more he consumes, while the fat in one kilogram is 4500 kilocalories. If you jog for 30 minutes every day without changing your diet, you can lose one kilogram 10 day. On the basis of diet control, jogging for more than 30 minutes every day will have a considerable weight loss effect.

Step 2 go

For people with a large base, running fast is easy to hit the knee joint. Walking fast can not only avoid injury, but also consume fat, which is a kind of exercise suitable for people with large base to lose weight. Experts suggest that a person's minimum daily exercise should consume 300 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.

Step 3 ride a bike

Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise, consuming more calories, which can consume about 420 kilocalories per hour. Very suitable for people who are seriously overweight. It is recommended to take about 40 minutes three or four times a week.

Step 4 climb the stairs

Climbing stairs is a healthy aerobic exercise. Its main exercise part is the thigh, but it can also exercise the whole body. Like other aerobic exercises, climbing stairs warms the body, enhances metabolism and consumes fat. The heat consumed by climbing stairs is 10 times that of sitting, 5 times that of walking, 8 times that of running, 2 times that of swimming, 3 times that of playing table tennis and 4 times that of playing tennis. If you run up and down the stairs on the 6th floor for 2-3 times, it is equivalent to jogging on the flat ground for 800- 1500m. Note: Focus on your legs. Take two or three steps at a time, move steadily and forcefully, keep breathing balance, and don't run too fast.