As we all know, if you want to lose weight, there are six simple words: keep your mouth shut and open your legs, which means you should pay attention to your diet and exercise more. So what exercise should fat people choose first to lose weight?
Don't worry, we should realize that obesity is divided into different categories. What kind of exercise we choose to lose weight is best according to the type of obesity. Let's popularize the knowledge about obesity first.
What is obesity?
Obesity refers to a certain degree of obvious overweight and thickening of fat layer, which is a state in which fat tissue in the body increases and loses its normal proportion with other tissues.
The essence of obesity
The fatness of human body is determined by the number and size of fat cells. Under normal circumstances, the number of fat cells does not increase after puberty. Each adult contains about 30 billion white fat cells. Every fat cell contains triacylglycerol. When the number of fat globules increases, the size of fat cells will expand, which will lead to obesity. Conversely, when triacylglycerol is burned, cells contract and lose weight. ?
The distribution of body fat depends in part on heredity and hormones. For example, women's subcutaneous fat accumulates in the lower abdomen, buttocks and thighs, while men accumulate in the upper abdomen and waist.
The World Health Organization recommends that men's waistlines exceed 94cm；; Both women and men over 80cm are considered obese, but the standard in Asia is lower than this standard. Specifically, in China, China obesity working group's standard: male waist circumference? 90 cm is obesity, female waist circumference? 80 cm is obesity.
Standard waist circumference calculation method
M: Height (cm)? 2- 1 1 (cm),
Female: Height (cm)? 2- 14 (cm),? 5% is the normal range.
Waist-hip ratio is waist circumference (W)/ hip circumference (h)
Judgment standard:
It is generally believed that more than 0.9 (male) or 0.8 (female) can be regarded as central obesity.
Evaluate whether you are obese according to your own weight and the obesity criteria described above, and then choose the exercise that suits you. If you are only slightly obese or overweight, you can start with brisk walking or low-intensity jogging, or you can choose skipping rope, which has less influence on your knee joint than running.
In addition, if you have a certain physical foundation, you can also choose sports like HIIT. If you are moderately obese or severely obese, it is recommended to start with sports that have little effect on the knee joint, such as cycling or swimming, and stick to it for a while. After losing weight, consider walking or jogging, and add special strength training for lower limbs and core as much as possible to reduce various injuries that are prone to occur during running.