Therefore, please do the following two things before strenuous exercise:
1, consult a doctor.
If possible, go to the hospital for a physical examination of blood lipids, blood pressure, blood sugar and other indicators, and consult the doctor's advice.
Attachment: physical activity preparation questionnaire
1. Did the doctor tell you that you have a heart disease and can only take part in physical activities recommended by the doctor?
2. Do you feel chest pain when you take part in sports activities?
Have you felt chest pain since you didn't take part in sports last month?
Do you know any other reasons why you can't do sports?
The above is the physical activity preparation questionnaire recommended by the American Sports Medicine Association, which is suitable for people aged 15-69, and can simply help you evaluate your health and sports risk. A ***7 questions,
Tip: You must have a lot of questions about losing weight. Nine girls suggest that you pay attention to the micro-signal "39 slimming fitness college" (long press the micro-signal can be copied) and send "thin belly" to know what you can eat for dinner to smooth your stomach; 3+ 1 Exercise method is the fastest to lose weight.
It's really not easy to lose weight with a large base! You can't just rush out and run! If you are a girl with a large base and want to lose weight efficiently, how can people with heavy weight lose weight? The following five exercises can easily shape a small belly.
Office workers who sit all day will be crowned with a small "belly" woman if they are not careful. So, how to reduce the fat on the stomach, what is the most effective way to reduce the stomach? The following five daily activities can effectively help you get your stomach in and get rid of it.
No.65438 +0 sit-ups
Abdominal thinness index: ★★★★★★★
Why can sit-ups have the effect of losing weight? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day.
Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.
It's really not easy to lose weight with a large base! You can't just rush out and run! If you are a girl with a large base and want to lose weight efficiently, how can people with heavy weight lose weight? The following five exercises can easily shape a small belly.
I am the dividing line of Nine Girls' Answers.
Nine girls said:
For a friend who weighs more than 25kg (standard weight = height cm- 105), exercise to lose weight is not as simple as rushing out to run or going to the gym for crazy training. Because the weight base is too large, the knee pressure is high, and improper exercise is easy to hurt the knee-
According to statistics, when people stand up and walk, the pressure on their knees is 0-2 times the weight of 65,438+,going up and down slopes or stairs 3-4 times, running 4 times, playing basketball 6 times, and squatting 8 times.
According to this coefficient, a person weighing 70kg will bear 280kg of pressure on his knees when running.
In addition, overweight is often accompanied by symptoms such as hyperglycemia and high blood pressure, so it is not appropriate to rashly carry out high-intensity exercise.
If the answer to one or more questions is "Yes"-please consult your doctor before you start exercising!
If you choose "No" at all-congratulations, you can start exercising right away.
In case of cold and fever, please exercise after recovery;
If you are pregnant, you should still seek the doctor's advice.
2. Be sure to stretch carefully before exercise.
Stretching for 5- 10 minutes must be done carefully before starting heavy exercise: stretching can warm up and reduce the risk of sports injury.
3. Don't just choose one form of exercise.
In sports medicine, there is a technical term called "overwork injury", that is, the injury caused by long-term use of muscles/tissues in a part.
In this article, the sister who practices ellipsometry for six days a week has pain in her legs and tibia. In addition to the pressure brought by heavy weight on her knees, another important reason is that the exercise form is too simple, and the leg was overworked at first.
Therefore, the forms of exercise must be diversified, not just walking or cycling (people with normal weight should also pay attention to this). In addition to preventing injuries, diversification of exercise forms can also make the exercise effect more balanced.