Exercise to lose weight 1: Start with moderate exercise.
Warmer weather is a good time to exercise and lose weight. It's best to choose some simple exercise methods at first, and don't set too high a goal for yourself at once. For example, it is stipulated to run for 30 minutes every morning, which brings too much burden and pressure to the body, and it is easy to be frustrated and unable to persist.
So, what sports can keep us going? First of all, don't let yourself feel great pressure when choosing exercise. If you do exercise, you can feel happy and even smile unconsciously while moving your body. This kind of exercise is right!
Novices who usually lack exercise or exercise to lose weight will be OK if they do exercise for 5- 10 minutes at the beginning. With their habits, if it is quite easy to do exercise, they can slowly extend the exercise time, and finally increase it to the total length of 1 hour per day, and exercise for about 5 days per week. This step-by-step method can bring you unlimited fun!
Exercise to lose weight method 2: choose your favorite exercise
Forming the habit of exercise is the first secret of continuous exercise to lose weight, and the second is to choose the exercise that you like or can have fun from. Many people think that doing exercise is a very annoying and troublesome thing, and they would rather choose extreme dieting to lose weight than exercise.
But in fact, just a little exercise is also a way to promote the brain to feel happy. Go outdoors as much as possible, breathe fresh air, naturally consume energy, and at the same time promote the secretion of dopamine in the brain to make you feel happier.
Exercise to lose weight method 3: find the cause of frustration early.
While exercising to lose weight, you may encounter various setbacks. If you don't face up to it, it is likely to be the reason for your failure to lose weight.
When encountering setbacks, think about the reasons first. Is it because you have no time, or are you lazy, or are other factors holding you back? Then the next time you exercise to lose weight, you can foresee the reasons and take corresponding measures, which can be effectively avoided.
If you don't have time to do exercise, get up earlier than usual 15-30 minutes! Don't want to get up early? Then make time to watch TV at noon or at night! If it is because of the weather, you can do weight loss exercise at home, or even watch videos and do aerobics. In addition, if you can invite friends to exercise together, it can also make weight loss more interesting and lasting.
Exercise to lose weight method 4: Don't give yourself an excuse.
When encountering setbacks, we will naturally find various reasons to give up. Be aware of whether you are looking for an excuse and stop yourself in time, just like pulling the plug when the "signal light" of an excuse lights up! For example, say to yourself, "no, no, don't make excuses, excuses are enemies!" Go out and run now! " Encourage yourself and act at the same time.
Exercise to lose weight method 5: planned exercise.
"Exercise when you have time, forget it if you don't have time." This is a lot of people's exercise to lose weight, and your weight loss plan may never be completed! "Exercise to lose weight = dating", with this mentality, plan exercise, make a specific timetable, and follow the timetable.
For example, if you plan to run at a certain time every day, add it to your schedule in advance to remind yourself that this is a very important thing and must be completed. Mark it when you are finished, which can effectively repel the heat for 3 minutes.
Exercise to lose weight 1: Start with moderate exercise.
Warmer weather is a good time to exercise and lose weight. It's best to choose some simple exercise methods at first, and don't set too high a goal for yourself at once. For example, it is stipulated to run for 30 minutes every morning, which brings too much burden and pressure to the body, and it is easy to be frustrated and unable to persist.
So, what sports can keep us going? First of all, don't let yourself feel great pressure when choosing exercise. If you do exercise, you can feel happy and even smile unconsciously while moving your body. This kind of exercise is right!
Novices who usually lack exercise or exercise to lose weight will be OK if they do exercise for 5- 10 minutes at the beginning. With their habits, if it is quite easy to do exercise, they can slowly extend the exercise time, and finally increase it to the total length of 1 hour per day, and exercise for about 5 days per week. This step-by-step method can bring you unlimited fun!
Exercise to lose weight method 2: choose your favorite exercise
Forming the habit of exercise is the first secret of continuous exercise to lose weight, and the second is to choose the exercise that you like or can have fun from. Many people think that doing exercise is a very annoying and troublesome thing, and they would rather choose extreme dieting to lose weight than exercise.
But in fact, just a little exercise is also a way to promote the brain to feel happy. Go outdoors as much as possible, breathe fresh air, naturally consume energy, and at the same time promote the secretion of dopamine in the brain to make you feel happier.
Exercise to lose weight method 3: find the cause of frustration early.
While exercising to lose weight, you may encounter various setbacks. If you don't face up to it, it is likely to be the reason for your failure to lose weight.
When encountering setbacks, think about the reasons first. Is it because you have no time, or are you lazy, or are other factors holding you back? Then the next time you exercise to lose weight, you can foresee the reasons and take corresponding measures, which can be effectively avoided.
If you don't have time to do exercise, get up earlier than usual 15-30 minutes! Don't want to get up early? Then make time to watch TV at noon or at night! If it is because of the weather, you can do weight loss exercise at home, or even watch videos and do aerobics. In addition, if you can invite friends to exercise together, it can also make weight loss more interesting and lasting.
Exercise to lose weight method 4: Don't give yourself an excuse.
When encountering setbacks, we will naturally find various reasons to give up. Be aware of whether you are looking for an excuse and stop yourself in time, just like pulling the plug when the "signal light" of an excuse lights up! For example, say to yourself, "no, no, don't make excuses, excuses are enemies!" Go out and run now! " Encourage yourself and act at the same time.
Exercise to lose weight method 5: planned exercise.
"Exercise when you have time, forget it if you don't have time." This is a lot of people's exercise to lose weight, and your weight loss plan may never be completed! "Exercise to lose weight = dating", with this mentality, plan exercise, make a specific timetable, and follow the timetable.
For example, if you plan to run at a certain time every day, add it to your schedule in advance to remind yourself that this is a very important thing and must be completed. Mark it when you are finished, which can effectively repel the heat for 3 minutes.
Exercise to lose weight method 6: Being with friends is more motivated.
How to improve your mobility and enjoy the benefits of slimming exercise happily? You can do more exercise to lose weight with your friends, especially those who also want to lose weight and have a higher mobility than yourself. They can supervise and inspire your enthusiasm.
I have an appointment with a friend to go running at night. Even though I feel a little want to give up, the idea of not keeping an appointment indirectly urges me to finish my weight loss plan on the other hand. Moreover, in the process of exercise to lose weight, if you encounter setbacks, you can also encourage and help each other, and even see each other's progress, and you will work harder unconsciously.
Exercise Diet 7: Imagine yourself enjoying thin exercise.
Imagine yourself exercising more. Think about it, during exercise, the water in your body will be fully sprayed, the fat and heat will be completely burned, and the fat will be reduced little by little. Every time you finish exercise, you will have the joy of beating fat. Think about what you exercise for. Yes, that's right. It's to be thinner and more beautiful. You'll be happy for my gentle and graceful beauty, then you can forget the idea that you were so distressed when you were exercising.
Exercise to lose weight method 8: learn to "meditate"
When exercise gradually becomes your living habit and you want to strengthen it, you can spend 2-3 minutes "meditating" every day. First of all, sit cross-legged, stretch your upper body upward, take a deep breath slowly, relax your body and mind, let the pressure disappear, think about your weight loss goals, think about the results you have achieved through your efforts, and try to think positively. Your weight loss exercise can also develop in a positive direction.
Exercise to lose weight method 9: get up and take a deep breath.
As we all know, deep breathing can breathe in more oxygen and promote body fat burning. After waking up every morning, take a few deep breaths to completely wake up the inside and outside of the body, including various functions and your brain, which can not only activate the metabolism of the whole day, but also allow you to fully accept the weight loss challenge of the new day.
Exercise to lose weight (2)
1. Exercise and diet control are effective ways to lose weight.
Some scholars have reported using simple and strict diet control methods to lose weight, such as fasting 10 ~ 14 days, or giving extremely low-calorie diet (1256 ~ 25 165438 kilojoules, that is, 300 ~ 600 kilocalories) and low-calorie diet (25/25).
Daily calorie adjustment of 465,438+09 kilojoules (65,438+000 kilocalories) can prevent the development of obesity and gradually lose weight. The adjustment method can reduce the diet of 465,438+09 kilojoules (65,438+000 kilocalories) or consume 465,438+09 kilojoules (65,438+000 kilocalories) through physical exercise.
It is reported that the daily diet is reduced by 837 kilojoules (200 kilocalories), and then the weekly exercise consumes more 1256 kilojoules (300 kilocalories).
Exercise weight loss method
You can lose 0 or 45 kilograms of fat.
For people with mild obesity, there is no need to restrict their diet too strictly. As long as they properly increase physical exercise, they can lose 1 ~ 2kg every month until they reach the normal standard. Moderately obese people, because of excessive appetite, are not easy to control their diet and have less physical activity than normal people. Therefore, it is necessary to combine diet control with exercise therapy and persist for a long time to be effective.
Exercise is bound to increase appetite and enhance digestive function. Some people worry that eating too much after exercise will increase weight, but if exercise therapy is combined with dietary restrictions, negative calorie balance can be achieved more flexibly and the weight loss effect will last longer. For example, obese people want to lose 0 or 45 kilograms a week. They can do moderate exercise for half an hour at a time, consuming about 1.465 kilojoules (350 kilocalories), and exercise for three days a week, consuming 4395 kilojoules (1.050 kilocalories), and still need to reduce 1.045 kilojoules (2400 kilocalories) every week. If you exercise five days a week and * * * consumes 7324 kilojoules (1750 kilocalories), then you need to reduce your intake of 7324 kilojoules (1750 kilocalories) a week (1045 kilojoules or 250 kilocalories a day). By analogy, some exercises, such as extending exercise time and increasing exercise times, can achieve the purpose of losing weight without restricting calorie intake. This method is easily accepted by obese people.
Prevention of obesity is more important than treatment. In adolescence, pregnancy, postpartum, menopause, middle-aged men and above, and recovery from illness, we should pay attention to prevent obesity, especially those with a family history of obesity. Proper diet control, eating less high-fat and high-sugar, eating more vegetables, and regular physical exercise and physical labor have a good effect on preventing obesity. A person with normal weight should completely consume the calories by a certain amount of physical activity every day, so as to achieve a balance between intake and output, which can prevent obesity.
When you exercise to lose weight, you often think that the more exercise, the better. In fact, only proper exercise can make obese people accept it. Only by choosing appropriate exercise according to the degree of obesity and complications can we produce better results. Generally, it can be divided into strong groups and weak groups.
The former is suitable for obese young adults without organic cardiovascular disease and with good cardiac function, while the latter is suitable for obese elderly people with complications. Strong group exercise: the exercise intensity starts from the middle and gradually increases to a greater intensity. At the beginning of exercise, the heart rate was controlled at 1 10 ~ 120 beats/min and then gradually increased to 130 ~ 140 beats/min. The exercise time can be gradually increased from the initial 15 minutes to 1 hour. Exercise in the weak group: the exercise intensity gradually reaches the medium intensity, and the heart rate should be controlled at 90 beats/min at the beginning of exercise, and then gradually reach 120 beats/min. The exercise time starts from 15 minutes and gradually increases to 30 minutes.
The less fat the human body contains, the better. The basic fat of human body exists in heart, liver, kidney, nerve tissue, cell membrane and active muscles, which is necessary to maintain normal functional physiological activities. As a fuel reserve, most of the stored fat exists under the skin, and too much storage will lead to obesity. Muscle mass accounts for 45% ~ 36% of body weight, which has a great influence on body weight. Using body weight as an indicator of fat has great disadvantages. A more reliable indicator is the determination of body fat (see Chapter 2 for details).
The specific methods are mainly endurance exercise, supplemented by gymnastics, ball games, bodybuilding, disco and dance. , have a good weight loss effect.
Endurance exercise
Endurance exercise refers to the exercise of repeating the same exercise cycle with a certain intensity within a certain period of time (not less than 15 ~ 20 minutes). It is an exercise method to enhance respiratory and cardiovascular functions and improve metabolism. Generally, it belongs to moderate intensity training, and better physical development effect can be achieved by using large muscle groups. Its target is generally healthy people. In recent 20 years, it has been widely used to improve health and prevent chronic diseases, especially coronary heart disease and obesity. Endurance sports include walking, fitness running, swimming, cycling, boating, mountain climbing and some ball games. You can also run, jump rope and climb stairs according to local conditions. Now introduce the most commonly used training methods of walking and fitness running.
1. Walking and medical walking are simple and effective aerobic training methods, which are suitable for obese people who are older and in poor health. According to the exerciser's condition and physical strength, specify a certain distance, walking slope, speed, the number and time of intermediate rest. Walking can effectively reduce body fat, and it is more obvious than strenuous exercise. Walking can not only reduce fat, but also strengthen muscles. Therefore, it is suggested to take a walk instead of dieting, because dieting can reduce both fat and muscle.
Examples of common walking routes: ① 200-600 m level road: walk at a speed of 30-50 m/min, and rest for 5 minutes every 100 m; ② 800-1600 m level road: walk at a speed of 50-100 m/min, and rest for 5 minutes on the way and at the end. ③ Distance of 2000m: There are two short slopes (about 100m) in the distance, with a slope height of 5 ~ 10, and the rest are flat roads. Walk at a speed of 40 ~ 50m/min 1000m and rest for 8 minutes. On the way back, I walked at the same speed 1000m and rested for 8 minutes.
It is best to take a walk in a beautiful place, next to the hills with trees and flowers. It is best to do it under the guidance of a doctor.
When walking, you should be in a good mood and relax your muscles. If you cooperate with upper arm activities and massage, you can make the walking effect better. If you cooperate with breathing and keep Dantian or Yongquan points at the same time, you can play a dual role in walking and qigong.
2, fitness running Fitness running is very popular among middle-aged and elderly people because it does not require special sports equipment. At present, fitness running is widely carried out at home and abroad with moderate intensity, which is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short.
The amount of exercise in fitness running is determined by the product of exercise intensity and time. Generally speaking, young and healthy people should choose the exercise with higher intensity and shorter duration, while middle-aged people and people with poor health should choose the exercise with lower intensity and longer duration.
Measuring heart rate is the simplest way to measure exercise intensity. People who take part in fitness running had better learn to take their own pulse. The pulse number of radial artery is usually measured.
First count the number of pulses in 10 second, and then multiply it by 6, which is the pulse rate of 1 minute. People aged 30-40 can gradually accelerate the pulse rate from 1 10 beats/min to 150 beats/min;
People aged 40-49 can increase from 105 times/minute to 145 times/minute; The population aged 50-59 can increase from 100 times/minute to 140 times/minute; Over 60 years old can be increased from 100 times/minute to 130 times/minute. It is a simple, objective, accurate and safe method to take the heart rate immediately after exercise as an index to consider the amount of exercise. Because this can not only reflect the function of the heart to adapt to exercise, but also reflect the adjustment and adaptation of the whole body. The acceleration of heart rate can't reach the standard, which means that the amount of exercise is too small to achieve the purpose of exercise; If the heart rate increases beyond the standard, it means that the exercise is too heavy and the burden on the heart is too heavy, which is harmful to the body. The recovery of heart rate after exercise can also explain the amount of exercise. If the pulse rate after exercise returns to the pulse rate before exercise within 5 minutes after rest, it shows that the amount of exercise can be increased. If you can't recover after more than 10 minutes, it means that the amount of exercise is too large and should be reduced. Of course, whether you feel good after exercise can also be referenced. If you feel unwell, poor sleep, loss of appetite or even depressed after exercise, you should stop exercising and see a doctor, and then start exercising after your physical condition improves. If you feel good, your appetite and sleep are good, and your physical strength increases, you can increase your exercise to achieve the goal of losing weight.
A member of a middle-aged and old-aged long-distance running team in Shanghai is over 50 years old, with a height of 150 cm and a weight of 85 kg. After long-distance running every day, his weight is reduced to 65 kg, and he still maintains this level. The team members who can persist in long-distance running for more than 3 years and can run long distances have good cardiopulmonary function, and no one is obese.
② Gymnastics
It is mainly to exercise the large muscle groups of trunk and limbs, with emphasis on abdominal muscle exercise. The following are common exercise methods.
1, preparation posture for flexion and extension of lower limbs: supine position, arms straight on both sides of the body, legs straight. Exercise: ① Bend the left hip and knee joint to make the knee close to the abdomen as much as possible. ② Straighten the left lower limb and resume the preparation posture. ③ ~ ④ Flex and extend the right lower limb according to the above method. The left and right lower limbs are alternately repeated 6 ~ 8 times each.
2. Look up and turn around to prepare for boxing: supine position, fists clenched, elbows bent to the side. Exercise: ① Lift the upper body 45 degrees, turn left, and hit the right fist to the left and front. 2 reduction. ③ ~ ④ Go in the opposite direction of ① and ②, and punch to the left.
3, one-legged lifting exercise preparation posture: supine position, two arms straight on both sides of the body, two legs straight. Exercise: ① Keep your left leg straight and lift, and keep your knees straight. 2 reduction. ③ ~ ④ straighten your right leg. Repeat left and right alternately for 6 ~ 8 times.
4, legs upward movement preparation posture: supine position, the same as the first quarter. Exercise: ① Keep your legs straight and lift for 5 ~ 10 second. 2 reduction. Repeat 10 ~ 12 times. Legs can be lifted at different angles such as 20, 45 and 90.
5, flexion and extension leg movement preparation posture: the same as the first quarter. Practice movements: ① Bend your legs together and keep your knees as close to your abdomen as possible. 2 reduction. Repeat 10 ~ 12 times.
6, straight leg water action preparation posture: the same as the first quarter. Exercise: ① The straight leg swings up and down alternately at the same time. If it is like water, the amplitude should not be too large, 15 ~ 20 times. 2 reduction. Take a break, and then repeat the above method 15 ~ 20 times.
7. Preparation posture of straight leg crossing: same as the first section. Exercise: ① Straighten your legs apart, then put your left leg up and your right leg down, and cross and adducte. (2) Straighten your legs apart, then put your right leg on top and your left leg under the cross. Repeatedly crossing 10 ~ 12 times.
8, sit-ups exercise preparation posture: the same as the first quarter. Practice movements: ① Keep your legs straight and fixed, lift your body upward, and stretch your arms forward. 2 reduction. Repeat 10 ~ 12 times.
The above exercises can strengthen the muscles of the abdomen and lower limbs.
9. Sitting on the abdomen to lose weight (1) Rectus abdominis contraction exercise: preparation posture: sitting on the bed or gymnastics mat, legs straight, hands on thighs. Practice movements: exhale, do rectus abdominis contraction, and try to push the abdominal muscles close to the spine; You can arch your back slightly, and you can feel the tension and contraction of the muscles in the middle abdomen.
(2) Abdominal oblique muscle contraction action: preparation posture: sitting on the bed or gymnastics mat, legs apart and straight. Exercise: press your right knee with your right hand, bend your upper body slightly to the right, exhale, contract the right abdominal oblique muscle, and try to make it close to the spine. At this time, you will feel the contraction tension of the right abdominal oblique muscle. Do the contraction of left abdominal oblique muscle according to the above method.
(3) Abdominal figure-eight contraction: preparation posture: sitting on the bed or gymnastics mat, legs straight, hands on the upper abdomen and abdomen respectively. Exercise: make the upper abdomen and abdominal muscles contract alternately, such as figure 8 contraction.
(4) Body side forward movement: preparation posture: sitting on the bed or gymnastics mat, legs apart and straight. Practice action: bend the trunk to the left, extend your hands to your left foot, and try to touch your left toe with your fingers. Repeat the above actions in the opposite direction.
(5) Turn sideways: Preparation posture: Sit on the bed or gymnastics mat, with legs apart and straight. Practice action: Turn the trunk to the left, raise your hands horizontally at the same time, stretch to the left and rear as far as possible with the rotation, and then restore. Repeat the above actions in the opposite direction.
(6) Rolling contraction of abdominal muscles: preparation posture: sitting on the bed or gymnastics mat, legs straight, hands on the left and right sides of the abdomen respectively. Exercise: Use the rolling contraction of abdominal muscles, from left to right, then from right to left, and so on. In order to make the action easy to complete, you can combine hip twisting.
10, standing posture abdominal muscle exercise (1) Stand well: Stand against the wall, with your head straight and your shoulders, back and arms close to the wall. Exercise: Hold your chest and abdomen, and stand still for a few minutes. Pay attention to the correct posture on weekdays.
(2) Leg lifting exercise: preparation posture: standing posture, hands akimbo. Exercise: Step left and right with your feet, lift your legs high, and bend your hips and knees at 90 degrees.
(3) Kick the ball and lift the leg: Preparation posture: Standing posture, arms hanging beside you. Exercise: the left and right legs of both lower limbs are alternately lifted high. Lift your left leg, pat your left knee with your right hand, and restore. Change your right leg again, and clap your right knee with your left hand.
(4) Lift your legs and touch your knees: Ready posture: same as before. Practice action: the left and right legs of both lower limbs are alternately raised high, and when the left leg is raised, the right elbow touches the knee. Restore. Change your right leg again, and your left elbow touches your knee.
(5) Front kick exercise: preparation posture: standing posture, hands akimbo. Practice action: kick the left and right legs alternately, straighten the knees and kick the legs as high as possible.
(6) Leg slapping: Ready posture: same as before. Practice action: When the left and right legs alternately kick, try to touch the front side of the calf or toes with both hands. At the same time, take a step forward when kicking.
When doing the above actions, you can choose several sections for obese people who are old and weak and have complications. In order to reduce the intensity of exercise, you can appropriately increase some breathing exercises, but you should pay attention to avoid holding your breath.
(3) equipment movement
In order to improve the effect of losing weight, you can exercise with dumbbells and wall tensioners. Multifunctional bodybuilding fitness equipment can also be used for fitness. However, exercisers must be obese people with good physique and young age.
(4) ball games
Ball games, such as table tennis, badminton, volleyball and basketball, can also be suitable for obese people. To master the amount of exercise, 20 ~ 30 minutes at a time.
Obese people in vulnerable groups can only play non-competitive table tennis and badminton.
(5) Dance
Dance is an action with a sense of rhythm and rhythm, which can make people feel happy and cultivate their mood with music. Nowadays, disco dancing is very popular among middle-aged and elderly people, which not only helps to treat some diseases, but also helps to lose weight. But don't exercise too much to avoid injury. We observed that a group of workers who participated in disco dancing 1 month to 2 months could lose 0.5- 1 kg, and their waistline and abdominal circumference were reduced to varying degrees.
Second, matters needing attention when losing weight
Pay attention to the following points when carrying out the above weight loss exercise.
1, check with a doctor before exercise, especially pay attention to whether there are complications of cardiovascular system, so as to help you choose appropriate exercise items and exercise intensity.
2. Pay attention to avoid arbitrarily increasing the amount of exercise in pursuit of weight loss during exercise.
3. Obese people with insufficient heart and lung function should exercise to lose weight under the guidance and supervision of doctors according to their cardiopulmonary function.
4. While exercising to lose weight, it is better to control the diet, especially to eat less fat and sugar foods.
5. Exercise must follow the principles of step by step, perseverance, long-term persistence and safety. In order to receive the effect of exercise to lose weight.
6, usually pay attention to maintain the correct posture of the body, take part in more labor, walk more, go upstairs and climb the hillside. , help to lose weight and improve heart and lung function.