In terms of exercise intensity, moderate intensity is more suitable for men's fitness and weight loss methods. From the perspective of energy metabolism, moderate-intensity exercise can promote the fat in the human body to become free fatty acids and enter the blood, which is the most suitable method for men to lose weight.
As energy is consumed during exercise, the free fatty acids that are not consumed are no longer synthesized into fat. At the same time, moderate-intensity exercise will not increase appetite, which can prevent exercise from bringing more energy intake and aggravating the accumulation of fat in the body.
So, how does the male fitness and weight loss method control the exercise intensity in the middle intensity category? It can usually be controlled by measuring the heart rate. Here, we will introduce people of different ages, in which the heart rate control range of the same intensity is:
20? 39 years old, 125? 135 times/minute;
40? 49 years old, 1 15? 130 times/minute;
50? 59 years old, 1 10? 125 times/minute;
Over 60 years old, 1 10? 120 times/minute.
As for the time for men to lose weight, exercise should be arranged 2 hours before dinner. Research shows that the effect is the best.
Men's fitness and weight loss methods: waist fitness and weight loss exercises
These seemingly ordinary and easy exercises are actually a good choice for men to lose weight. It only takes a few minutes to practice several times a day, and every once in a while, there will be satisfactory results.
Of course, men with good figure can also use these groups of exercises to keep fit or promote physical health, because having a strong waist is not easy to make people feel tired and sleepy.
Men's Fitness and Weight Loss Methods Group 1: Sit-ups (1)
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique.
People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
Men's Fitness and Weight Loss Methods Group II: Sit-ups (2)
Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. If you want to strengthen the upper abdominal muscles, this group is an ideal way for men to lose weight. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.
For beginners, two or three times a week, 15 to 20 minutes each time is enough. Therefore, busy office workers can exercise their bones and muscles during lunch break, even if they can't completely remove fat, they can dredge their bones and muscles and avoid even pathological changes due to stiff neck or back discomfort.
Of course, obesity is sometimes caused by heredity. Generally speaking, the most obese parts of women are concentrated in the waist and buttocks, while men are above the waist. Therefore, men may wish to do more exercise to exercise abdominal muscles and curb the rapid growth of waist fat. In any case, men's fitness and weight loss methods should take health as the primary principle.
In fact, men's fitness methods should take into account personal genetic factors. In addition to height, the individual's unique bones are also an important point that cannot be ignored when calculating the standard weight. Therefore, the traditional formula for calculating the standard weight by subtracting 1 10 from the height is out of date, and the number is not absolute. The current standard calculation method only gives a range. Within the range, as long as it is not the highest point or the lowest point, it is standard and healthy.
The third group of men's fitness and weight loss methods: bending knees and lifting legs (1)
Lie flat on the ground, keep your hands close to the floor, bend your knees and lift your legs (the fatter you are, the more bent your knees will be), then put them down and repeat several times. This method of men's fitness and weight loss is helpful for the exercise of lower abdominal muscles.
Men's Fitness and Weight Loss Methods Group IV: Bend your knees and lift your legs (2)
Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can use this method of male fitness to lose weight to effectively shrink the lower abdomen.
Men's Fitness and Weight Loss Methods Group 5: Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Men's fitness and weight loss method Group 6: Bend your knees and lift your legs sideways (1)
When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.
Men's Fitness and Weight Loss Method Group 7: Bend your knees and lift your legs sideways (2)
Lie on your side, bend your elbows to support your head, then lift your knees with one leg and lower them. Repeat several times and do it on the other side.
This group of men's fitness methods can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to exercise.
Men's fitness and weight loss method group 8: suspension leg lifting exercise
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This method for men to lose weight is a good way to strengthen abdominal muscle exercise.
Of course, local exercise can only cure the symptoms, not the root cause. If you want to be strong and have a strong body, you have to cooperate with other sports and persevere, so that men's fitness and weight loss methods can really achieve results.