To increase muscle activity, it is necessary to increase calories, which can promote the "burning" of fat in the fat bank and change the ratio of muscle to fat. Exercise can stimulate fat consumption and promote fat metabolism through the regulation of nerves and body fluids. Exercise can reduce blood lipid, cholesterol and triglyceride in blood, reduce fat deposition in heart, liver and blood vessels, and reduce the incidence of coronary heart disease, fatty liver and other diseases. Exercise helps to improve myocardial metabolism, thus improving myocardial working ability, enhancing myocardial contractility, and enhancing the adaptability of obese cardiovascular system to physical load. Exercise can enhance the respiratory intensity, increase the range of chest movement and vital capacity, improve lung ventilation and ventilation function, accelerate gas exchange, and also help to "burn" excess fat.
Why exercise can reduce weight is mainly achieved through two aspects:
First, regulate nervous and endocrine functions. The reason why normal people can maintain a relatively constant weight is mainly the result of the relative balance of synthesis and catabolism under the regulation of nervous system and endocrine system. In obese people, this regulatory function is disordered and metabolism is disordered. Anabolic metabolism is greater than catabolic metabolism, and excess sugar and fat are stored as fat. Strengthening exercise can improve the nervous and endocrine system, restore its normal regulation of metabolism, promote fat metabolism and reduce fat deposition.
Second, increase the consumption of fat and sugar in the body. After the fat in food enters the body, it is decomposed into free fatty acids and triglycerides, which enter the blood and are stored in fat cells. If you eat more fatty substances, adipose tissue will increase. In addition, too much sugar food will be converted into adipose tissue and stored in the body. When you increase the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells can't be replenished, but they have to spend, so they shrink and shrink.
Although exercise can strengthen the body and reduce fat and weight, we should pay attention to the following points:
1. It varies from person to person. People who lose weight must have a physical examination before exercise. If they suffer from severe coronary heart disease, hypertension, hepatitis and nephritis, they should not do a lot of physical activity. They should treat diseases first, and choose appropriate projects, such as walking and Tai Ji Chuan. Old people, children and pregnant women should also choose sports that suit them.
Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function and joint flexibility are relatively poor. Therefore, it is not appropriate to do a lot of exercise at first, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt.
3. Be fully prepared. Before each exercise, you should do some preparatory activities, such as moving the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, increasing the gas exchange in the lungs, increasing the output of the heart, and avoiding muscle and ligament strain and palpitation and shortness of breath.
4. Appropriate activities. Too little exercise can't achieve the goal of losing weight, and too much exercise will have side effects, especially for obese people and the elderly with other serious chronic diseases, so we must pay special attention. Generally speaking, the amount of exercise should be moderate, and the pulse rate after exercise should not exceed 150 times per minute for young people and 1 10 times per minute for old people. There should be no dizziness, nausea, vomiting, pallor and other symptoms during exercise. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means excessive exercise.
5. Relax after practice. Relaxing activities are also called tidying activities. After each exercise or at intervals, do some slow-paced activities, such as walking, jogging, deep breathing, etc., so that the heart, breathing and blood pressure can return to normal as soon as possible.
6. stick to it. We must persist in physical exercise, we can't practice if we want to, and we can't practice if we don't want to. Stopping practicing is not good for losing weight and health. Parents should urge their children to exercise and set an example by themselves.
14, remember the 20-minute rule: it takes your brain about 20 minutes to confirm that you are full. The way to deal with it is to chew slowly and drag on for a long time. If you eat too fast, your appetite will definitely exceed the standard. You should try to drink some hot soup instead of wolfing it down.
15, go out for a walk with friends. Walking can consume the calories absorbed by the body, lower your blood pressure and heart rate, refresh you when you are tired, calm you down gradually when you are upset, and at the same time, let you have more contact with nature and friends. Wear high-quality sports shoes when walking, and maintain proper posture: look straight ahead, tuck in, lift your hips, straighten your back, and don't bend over to look at your feet.
16. Instead of taking the elevator, you should take the stairs, which can not only "burn" the body heat, but also enhance the heart function and prolong life.
17, you can go to the hill near your home for climbing exercise every morning or evening. While you enjoy the beautiful sunrise and sunset, the heat in your body has quietly disappeared.
18. Go to work by bike as much as possible. If the work unit is too far away from home, you can go to a place close to the unit by car first, and the rest depends on riding a bike or walking.
19, treat housework as an interesting aerobic exercise, and the calories consumed are enough to surprise you. Mopping the floor 1 hour can consume 250-400 calories; Ironing clothes, 205 calories; Make the bed, 2 10-240 calories; Washing clothes, 160 calories.
20. Proper dress can make you look thinner: you should wear clothes with long straight lines or diagonal stripes, and V-shaped neckline and narrow pointed collar can also visually produce some weight loss "effects". The clothes should be darker and cooler, the fabric should be smoother and the pattern should be smaller.
2 1, the clothes should look good. A glance envied by others can give you enough confidence and motivation to stay slim.
22, for the setbacks that may be encountered in the process of losing weight, we should have enough psychological preparation and find ways to overcome them. List common problems and obstacles, and write down your handling methods once they appear. Always keep a positive self-dialogue. When you encounter setbacks beyond your control, you should tell yourself that you have done your best and should continue. No matter how hard you try, you can't control everything in your life, so you shouldn't criticize yourself when you are temporarily frustrated.
23. Tell others the results of your weight loss, so that you will immediately win the respect of others and get wide support. In addition, constantly telling others about your achievements can make your dreams come true every day.
24. Don't weigh yourself repeatedly for three days. Because the amount of water trapped in the body varies from 1-4 kg every day, and the weight of muscle is greater than fat, weighing yourself every day will make you lose confidence. On the other hand, we should always pay attention to whether the clothes we wear still fit, so that we can constantly see our progress and keep enough motivation at all times.
Don't think that you can consume all the calories you eat into your body through physical exercise. You can't and shouldn't do this. In order to find out how much food you can eat every day without gaining weight, you should record the calories you consume in your body and the calories you consume through exercise every day. It is important to remember that under no circumstances should your daily calorie intake be less than 1200 calories.
Exercise is very important to lose weight and is good for our health. According to quite a few studies, exercise can really reduce blood pressure, blood lipid and blood sugar, thus reducing the occurrence of diabetes, heart disease and stroke. At the same time, exercise can increase our cardiopulmonary function, make our muscles look more symmetrical and increase our satisfaction with ourselves. Psychiatrists also tell us that exercise can relieve stress and reduce the occurrence of depression.
Although exercise has so many benefits, the most frequently questioned point is that the weight will rise after half a day of exercise, and the effect is not good. Liu Canhong explained that some people do some exercises to stimulate their appetite, such as swimming and playing ball games, which may consume less calories than what they eat. Besides, they didn't persevere or get the proper amount of exercise. Most importantly, they did the wrong exercises.
There are many kinds of exercise, which can be roughly divided into anaerobic exercise and aerobic exercise. Anaerobic sports, such as weightlifting, fast running, high jump, etc. Designed to make muscles stronger, the weight loss effect is very limited. On the contrary, aerobic exercise, such as brisk walking, jogging, cycling and so on. , can make the heart beat faster, improve metabolic rate, and then achieve the effect of burning fat. This kind of exercise is suitable for losing weight.
Exercise is not limited to gyms or sports fields. In fact, it is an ideal exercise place at home or in a nearby park. You can buy a simple stationary bike or treadmill at home. It is recommended to walk quickly in the park. Remember the "333 principle" when exercising, that is, exercise for 30 minutes three times a week, and your heart will beat 130 times. This weight loss effect should be no less than going to the gym.
Most obese patients (body mass index ≥30) above grade one are complicated with chronic diseases such as hyperuricemia, hyperlipidemia, diabetes, hypertension and arthritis. If they start to exercise without a doctor's detailed examination and exercise test, sometimes accidents will happen, and there have been cases at home and abroad. Therefore, it is suggested that people who have a body mass index ≥30 and usually lack exercise should go to the hospital for evaluation and exercise test before starting exercise, so as to choose the safest and most effective way to lose weight.
Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Earlier, Xue Jiayan listened to the doctor's brother-in-law to persuade her children to jump rope more. Now her "fat boy" has successfully lost five pounds. Did Xue Jiayan reward his son? She said that her son now gets a reward of 100 yuan for every catty he loses, but he has to give her 200 yuan for every catty he gains. However, Xue Jiayan hoped that her son would not use her bonus to buy food.
When Eason Chan saw hundreds of children skipping rope together, he was very moved because he often skipped rope when he was a child. He said that since he joined the entertainment circle, he felt much worse, his skin was bad and his eyes were dim. Ask him to jump rope now? He said that he liked water sports earlier, such as water skiing, but he couldn't play water skiing in winter, so he was not happy to play alone. Therefore, he thinks skipping rope is a good activity. He also said that there used to be a fortune teller who said that his heart was not very good, but when he saw a doctor, the doctor said it was okay. But in any case, he thinks he should pay attention to his health.
Qian Jiale took part in the carnival yesterday, which was very popular with the children. Le Jia admitted that she felt very excited. Did he let his girlfriend Li Shanshan jump rope to lose weight? He said with a smile that his girlfriend has lost a lot of weight and is very beautiful.
Weight loss exercise is generally divided into the following three categories:
⑴ Strength exercise: This kind of exercise is generally suitable for obese people who are younger, physically strong, have no cardiovascular and cerebrovascular diseases, and have normal lung, liver and kidney functions. The exercise content includes abdominal muscle exercises during sit-ups, such as sit-ups and bilateral straight leg lifts. The main purpose of exercise is to reduce abdominal fat; Exercise back muscles and gluteal muscles in prone position, such as upward movement of bilateral straight legs, in order to reduce fat on the back and buttocks; Dumbbell exercise, the purpose of exercise is to reduce chest and shoulder fat.
(2) Endurance sports: including brisk walking, jogging, cycling and swimming. People with poor physical strength or accompanied by cardiovascular and cerebrovascular diseases, diabetes or liver and kidney dysfunction are generally only suitable for walking at normal speed. Pay attention to their physical condition and do what they can during exercise.
⑶ Radio exercise, aerobics or ball games: It can exercise all the muscles, and is suitable for all ages. Ball games combine the characteristics of endurance, speed and strength, and have great exercise value. Common events include football, basketball, volleyball, table tennis, badminton, bowling, kicking shuttlecock and so on. Among them, football and basketball have a large amount of exercise, and it is best for older people not to participate in long-term and antagonistic football or basketball games.
For many people, the ultimate goal of exercise is to have a healthy and beautiful body and a happy mood. The following exercises are quite simple to operate, the process is quite interesting, and the effect is not general.
crawl
Since people walk upright, the spine bears more than 60% of the whole body weight, so it is the weak link of the body; Crawling can disperse the body weight to the limbs, reduce the load on the spine, and play a role in preventing and treating spinal diseases.
go backward
Regular retrogressive exercise can make the waist muscles keep rhythmic tension and relaxation, improve the blood circulation of the waist, slim the waist and reduce fat; At the same time, you can also exercise the muscles at the back of Achilles tendon, calf and knee, and you can also exercise the cerebellum to increase the flexibility and coordination of your body.
Go barefoot
Walking barefoot can release the static electricity of the body first, and can also help you massage the soles of your feet. You know, the soles of the feet are called the second heart of the human body, and often stimulate the soles of the feet, which can make the blood circulation of the feet smooth and make the body slimmer and healthier.
stand upside down
Standing for a long time can easily lead to visceral ptosis, insufficient blood supply to the brain, varicose veins and other diseases, and handstand can achieve the role of prevention and relief. In addition, it can also change the state of physical tension and fatigue, promote hormone secretion, and make you youthful and more beautiful.
Yu zhongxing
Rain can produce a lot of negative oxygen ions and air vitamins. Walking in the rain can make you relaxed and happy, help regulate your nerves and eliminate depression.
Skipping rope is an extremely cheap diet.
You can also watch TV, listen to music and chat when skipping rope. Some people like to buy fitness equipment, but there is no place to collect it and it is not convenient to carry it. When traveling or going out, the exercise plan often stops. Skipping rope has no such trouble, and you can put it in your suitcase at any time, whether you are going to work or traveling.
And what makes dieters happy most is. The calories consumed by skipping rope are amazing. For a person who weighs 55 kilograms. Jumping rope for ten minutes can consume about 90 kilocalories, which is much higher than playing basketball (76 kilocalories) and running (74 kilocalories). In addition, skipping rope can also strengthen the cardiopulmonary function, strengthen the muscle strength of shoulders, back, hands and feet, and improve the figure curve. Skipping rope is very important to give full play to its advantages. When skipping rope. Your feet should not be too high from the ground, as long as the rope can pass through, about 25 cm from the ground. When your feet touch the ground, your knees must bend slightly and gently touch the first half of the sole. Will not cause sports injuries to ankles and calves.
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