Therefore, for people with heavy weight, the best choice for aerobic exercise is swimming.
However, aerobic exercise is not the best exercise to reduce fat, because the intensity is not high, muscle participation is not high, and it is easy to enter the bottleneck period.
The best exercise to reduce fat is strength training.
Thinking from the perspective of energy consumption: one kilogram of muscle consumes about 13 calories in 24 hours a day, and fat consumes 4 calories. The more muscles you have, the more calories you burn. No matter what fat you have, you can only consume 4 calories. It's like you have some money in the bank. Interest can help you live a better life (strength training). If you don't save money, spending that money will only improve your quality of life (aerobic exercise) in a short time.
There is no doubt that aerobic exercise can consume more calories in a short time. However, protein will also participate in most of the calorie consumption, which indirectly reflects the reduction of fat. This will lead to a decline in basal metabolism and a decrease in daily calorie intake.
And most importantly, compared with aerobic exercise, the knee loss caused by strength training is very small.
Poor knee joint and heavy weight. Since aerobic exercise is considered, it should be to lose weight. The best aerobic exercise should be swimming, but try to avoid breaststroke.
Swimming can effectively consume body heat, and the heat consumed by different swimming postures is different. In addition, when people are in the water, the water can easily absorb the body's heat, and the body will continuously generate heat in order to maintain a certain body temperature.
Swimming is a way to "dissipate heat and lose weight". Some swimming pools have "spa pools" (massage pools, relaxation pools or warm-up pools). If there is such an environment, you can consider soaking in the pool when you don't want to swim, that is, whether you swim or not, stay in the water environment.
Swimming must be recommended! If you run in a hurry, a knee injury is inevitable. Because in the process of running, the pressure on the knee is two to eight times the weight!
Among fat-reducing athletes, people with heavy weight and poor knee joints are the most difficult to choose exercise methods. Because the knee joint is the dominant joint in almost all sports, whether it is aerobic running or anaerobic squat, excessive intensity training will lead to knee injury.
Cardiopulmonary aerobic exercise is a traditional fat-reducing training method with low intensity and long duration, which has a certain effect on improving cardiopulmonary function and reducing fat.
Among the routine cardio-pulmonary aerobic exercises such as running, cycling, swimming and skipping rope, the exercise with the least pressure on the knee joint is swimming. Because it has buoyancy in water, it not only exerts little pressure on the knee joint, but also consumes a lot of heat.
In addition, we should pay attention to a light and natural diet and reduce calorie intake. After losing weight, you can carry out various trainings, such as cardio-pulmonary aerobic training such as muscle strength resistance training, and the effect will be better.
If you are heavy and have a bad knee joint, you'd better lose weight by diet first. If it is too heavy, the pressure on the knee joint will definitely be greater, and the way of exercise will be limited. You are too weak to exercise, so lose weight first.
Swimming is the best choice for aerobic exercise. Other running, skipping rope, climbing stairs and cycling will have different degrees of knee joint pressure. Swimming is the most friendly and effective way for fat people.
In addition, it is best to cooperate with some static or low-intensity muscle training. Although this part will not consume a lot of calories, muscle training can enhance the toughness and strength of muscles and better protect joints. If you use weight-bearing training, it will increase the joint burden, so start with low-intensity training and step by step. For example, squat against the wall, squat with bare hands, flat support, swallow and other relatively stable movements.
The main principles of diet for reducing fat and weight are moderate calorie (basal metabolism)+balanced nutrition+eight-point satiety+four hours before going to bed.
Try to choose natural unprocessed food instead of processed food in the choice of ingredients. In addition to pasta, fried and high-fat foods in daily diet, there is no need to go on an excessive diet. Just make sure that the cooking methods are light, the food types are as many as possible, and all aspects of nutrition are supplemented, but don't eat too much, just eat enough.
Fat reduction with a large base is still relatively easy to achieve results, and there will be a relatively fast speed in the early stage. You can see the effect if you insist on not being greedy and sedentary.
Common exercises for reducing fat without hurting knees
So, can't we lose weight with oxygen happily?
Of course not! There are still a lot of exercises, especially the following common exercises, which are very good choices for knee pads and fat reduction.
The first thing to say is the exclusive swimming in summer.
When swimming, due to the buoyancy in the water, the knees will not be subjected to additional pressure; In addition, swimming is still a full-body exercise, which will not cause excessive wear and tear on a certain joint.
More importantly, swimming can protect your knees to some extent!
Scientists investigated the effects of various aerobic exercises on the reduction rate of knee cartilage during 12 weeks:
The results show that swimming has the least damage to the knee joint.
The decrease rate of knee cartilage in swimming group is the smallest, even smaller than that in non-exercise group, which can even be understood as the protective significance of swimming to the knee joint to a certain extent.
I remember watching some physical therapy and recovery exercise after injury in NBA. Swimming or water sports are essential.
For example, grant hill once used swimming and water sports as the main means of physical recovery after knee injury.
After Kobe got older, he also used swimming and elliptical machine to do aerobic exercise. It can be seen that swimming can really reduce the damage to the knee joint.
Swimming: Full-body exercise can also protect your knees. The disadvantage is that there are requirements for the venue and you must be able to swim. ...
In addition to swimming, which is exclusive in summer but relatively limited by the venue, ordinary gyms actually have some common aerobic equipment, which is a very good choice for knee pads and fat burning.
Such as elliptical machine ↓
Because for joints, the instantaneous impact force is more dangerous (mainly in the centrifugal stage), and the motion on the elliptical machine is mostly centripetal contraction, and there is little centrifugal contraction, so joints and cartilage will hardly be damaged.
Just now I mentioned that some NBA players will choose elliptical machines for aerobic training after being injured.
For example, Lu Biao, a gold medal boy with torn knee cruciate ligament, chose elliptical machine as his aerobic training in many cases. James J.S.Wong and his colleagues have been using the rock climbing machine for training recently, but they seldom see it in the gym in China.
In addition, the elliptical machine has its own special skills:
In elliptical machine training, I like to squat and pull hard, using the rear chain muscles such as hips and legs, and the knee joint should not be convex ↓
This can not only protect the knee joint, but also better raise your ass and not thicken your legs.
Rowing machine: super fat burning &; Most convenient
The above two kinds of sports are actually a little inconvenient. Large aerobic equipment can only go to the gym, swimming can only go to the swimming pool, and you have to bring a change of clothes for a long trip. ...
Most people will buy a treadmill at home. But ... the treadmill started running regardless of the knees, and the neighbors downstairs came to make trouble. ...
Treadmills can also be stored ... but most people use them as shelves and hangers. ...
Strictly speaking, the water resistance rowing machine is also a kind of isokinetic contraction training. In other words, during the whole exercise, the resistance will increase with your strength, and the muscles you train will exert 100% strength, making the training more efficient.
Instead, it is a common isotonic training. For example, bending 10 kg dumbbell, the resistance in the whole movement is only 10 kg.
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