Correct and effective weight loss methods suitable for all kinds of people;
Suggestions for adolescent women to lose weight;
Suggested types of exercise: flexibility training, coordination training, aerobic training and appropriate resistance training.
Sports: Sports should be integrated into various activities in family, school and community, including play, games, outings, swimming and sports (dance, rope skipping, strength training, physical education courses, etc. ).
Exercise intensity: medium and small intensity.
Exercise time: more than 30 minutes each time.
Exercise frequency: more than 3 times a week.
In addition, participate in sports activities suitable for age and development every day;
Suggestions for postpartum women to lose weight:
Suggested exercise types: physical training, aerobic training and resistance training.
Exercise mode:
Six months before delivery, walking, proper physical training and yoga training are recommended.
After 6 months postpartum, aerobic training and resistance training can be gradually carried out.
Aerobic training: walk no more than 4000 steps every day. Suggestion: walk for more than 10 minutes every day; Water aerobics, yoga training, physical training.
Resistance training: the main muscle training of the whole body, effective plastic training for legs, buttocks, abdomen and chest according to the characteristics of parturient,
Note: Due to the special physical condition after delivery, athletes must have professional guidance and training.
Exercise intensity: medium and small intensity.
Exercise time: more than 30 minutes each time.
Exercise frequency: more than 3 times a week.
Suggestions on slimming exercise for professional women;
Suggested exercise types: flexibility training, coordination training, aerobic training and resistance training.
Exercise mode: Aerobic exercise and endurance exercise are the main methods. Such as running, fitness walking, cycling, aerobics, swimming, dancing, mountain climbing, traveling, table tennis, badminton, tennis, yoga, water aerobics, skiing, skating and equipment training.
Exercise intensity: moderate intensity, equivalent to 60-75% of the maximum heart rate; It is advisable not to feel tired the next day.
Exercise time: 30-60 minutes a day, and the daily exercise time can be calculated cumulatively.
Exercise frequency: more than 3 times a week.
It is mainly to develop good exercise habits and carry out certain sports activities every day.
Suggestions for middle-aged and elderly women to lose weight;
Suggested exercise types: flexibility training, coordination training and aerobic training.
Exercise mode: Simple and gentle exercise mode must be done according to your own situation. Give priority to aerobic exercise to strengthen the flexibility and coordination of the body. Such as running, walking, cycling, swimming, dancing, mountain climbing, traveling and Tai Ji Chuan.
Exercise time: 20-40 minutes a day.
Exercise frequency: more than 3 times a week.
If you can, it is advisable not to feel tired the next day.