Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight. ?

Diabetes treatment: running fitness method?

Fitness running should strictly control the amount of exercise. The factors that determine the amount of exercise are distance speed, interval time, daily exercise times, exercise days per week, etc. The infirm who start running can jog for a short distance, starting from 50m and gradually increasing to100m,150m and 200m. The speed is generally100m/30s-100m/40s. ?

(1) Jogging: It is a typical fitness run, and the distance starts from1000 m. After adaptation, increase 1000 m every week or every two weeks, generally increase to 3000-6000 m, and the speed can be controlled at 6-8 minutes 1000 m. ?

(2) Running exercise: Run for 30 seconds, walk for 60 seconds, and reduce the burden on the heart. Repeat this for 20-30 times, with a total time of 30-45 minutes. This kind of running is suitable for people with poor cardiopulmonary function. ?

Running times: short-distance jogging and running exercises can be 1 time every day or 1 time every other day; Old people can run/kloc-0 every 2-3 days for 20-30 minutes each time. ?

It's best to run with your own breath. You can inhale two or three steps forward and exhale after two or three steps. When running, it will be more comfortable to swing your arms back and forth and slightly outward. Lean your upper body forward slightly and try to relax your muscles. Generally, it is better to land on your toes. ?

3. Precautions?

(1) Master the indications and contraindications of running. Healthy middle-aged and elderly people can prevent coronary heart disease, hypertension and hyperlipidemia and control their weight; Patients with mild diabetes, with moderate or weak physical strength, can do running in order to strengthen their physique and improve their cardiopulmonary function.

Patients with liver cirrhosis, unstable tuberculosis, arthritis affecting their own functions, severe diabetes, hyperthyroidism, severe anemia and bleeding tendency, cardiovascular diseases such as valvular disease, myocardial infarction and frequent angina pectoris are not suitable for running. ?

(2) Avoid running immediately after meals or in very cold, hot, humid and windy weather. ?

(3) Running exercise should be gradual. Start from a short distance slowly, do what you can, have spare capacity to run, don't be too tired and don't overload your heart. ?

(4) It is best to run in the morning. You can do exercises first and then run. Running before going to bed is generally not advisable.