How can children lose weight best?
When children lose weight, we must make it clear that losing weight for children is different from losing weight for adults. While reducing fat, children should also ensure physical and intellectual development, that is, the body has? Minus sign? What else is there? Besides? . Therefore, children can't use hunger therapy and diet pills, not to mention bariatric surgery and inappropriate rapid weight loss methods. The best way for children to lose weight is exercise.
When children use exercise to lose weight, it is best to give priority to moderate and long-term aerobic exercise, and the exercise intensity should be 50~60% of the maximum heart rate.
Obese children's heart rate can be slightly lower at the beginning of exercise, such as 100~ 1 10 beats/min. Exercise for at least 20 minutes, 3~4 times a week. With the improvement of adaptability, the time and frequency of exercise should also increase gradually.
What exercise is suitable for children to lose weight?
Children's exercise to lose weight 1, ball games
This kind of sports is a comprehensive exercise of endurance and strength, with a large amount of exercise, such as table tennis, volleyball, football and basketball. It is also a favorite of children. Obese children's exercise should not be too small or too large. Generally, moderate intensity should be adopted to keep children's heart rate between 140- 160 beats/min. In addition, self-medical care should be carried out during exercise. In case of dizziness, nausea and other adverse reactions, you should gradually reduce the amount of exercise yesterday or even stop exercising to prevent accidents.
Children's exercise to lose weight method 2, climb stairs
Climbing stairs consumes more energy, because in addition to exercise, you have to overcome your own gravity. For example, climbing 10 floor is equivalent to raising the weight of 100 kg by more than 30 meters, which consumes a lot of energy. It is measured that going up and down stairs consumes five times as much energy as walking.
Climb the stairs for half an hour at a time 1~2 times a day. We should start with a small amount of exercise and gradually meet the requirements. The ideal climbing speed is 30~50 steps per minute. Climb 10 minute, rest for 5 minutes. After exercise, the heart rate should be below 140 beats/min, and10 ~130 beats/min is more appropriate. Obese children have poor motor coordination ability, so they should pay attention to safety. Focus on exercise, keep your eyes on the front, lift your feet neatly, and stand firm, accurately and slowly.
Children exercise to lose weight III. Strength exercise
This kind of exercise includes abdominal muscle exercise in supine position, such as double straight leg lifting exercise, straight leg pulling exercise, hip-knee flexion and waist-gluteal muscle flexion exercise, such as double straight leg lifting exercise, lifting head, shoulders and legs at the same time, which can reduce the fat in chest and shoulders.
Children's exercise to lose weight method 4, endurance exercise
Jogging, middle running, brisk walking, mountain climbing, cycling and swimming are all widely used. Some people insist on swimming 1-2 hours every day, and they lose 10 kilograms in one summer. Walking and jogging are relatively simple and safe ways to exercise, and you can master the amount of exercise by yourself without being limited by venues and equipment. This endurance training can accelerate the production of oxygen in the body and help burn excess fat. It is also beneficial to improve the function of cardiovascular system.
Key points of children's exercise to lose weight
1, family diet should be healthy.
In order to help lose weight, the whole family should eat healthier and try to remove oil and excess salt. If you don't know where to start, you can go to some related websites to check.
Everyone is involved in losing weight.
It is difficult to be the only person in the family who needs to lose weight. However, everyone in the family can have a healthier lifestyle. It may not be so difficult for children to get the support of everyone in the family and participate in weight loss.
3. The whole family does physical exercise.
You can let your children participate in some team sports or activities, so that children will be more interested in sports. At the same time, your whole family should spend some time exercising together. You can ride a bike or run together. This can strengthen the connection between family members and let everyone have the positive energy to exercise. And in this way, it is easier for children to persist. In a sense, you can invite other families to join the sports team. Other families may get together because their children should also exercise properly, thus forming an interesting social activity.
Never mention your weight to your children.
Whether your children are overweight or not, don't mention their weight in front of them. Don't let children associate their body shape with self-worth. The size of a child is only a tool to measure health, but it is not the only way. Pay special attention when taking children to see a doctor, because this is what all doctors will see.
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