At present, experts believe that obesity refers to the fact that the human body eats too much food, but the physical activity that consumes energy is reduced. The calories consumed exceed the calories consumed by the body, and the excess calories are converted into fat in the body, which makes the adipose tissue abnormally increase and the weight exceeds the normal value by 20%, which is harmful to health. Because overweight and obesity do great harm to people's health, the problem of losing weight has aroused widespread concern. Although there are various opinions and practices about losing weight, exercise table: (1) The key to losing weight is exercise. At present, experts believe that one way to lose weight is to control diet, and the other is to strengthen exercise, that is, to reduce calorie intake or try to consume calories in the body. Therefore, there are two aspects worth advocating: one is a balanced diet, and the other is exercise. The survey of American experts shows that in order to lose weight continuously, we must increase the amount of exercise in addition to moderately reducing the calorie intake. (2) Combination of scientific diet and exercise. Generally speaking, restricting diet and appropriately reducing the intake of carbohydrates and fats are only effective for mildly obese people. The effect of strict food restriction on obese people cannot last long. Generally, less than 20% people can control their weight through simple diet, and about 50% people will return to their previous weight within 2 ~ 3 years. Therefore, we should consider: (1) the intensity of weight loss exercise when formulating the prescription of weight loss exercise. From the perspective of energy consumption, moderate-intensity sports (such as long-distance running) can last for a long time, and the total energy consumption is more. Besides sugar, fat is an important energy source for moderate-intensity exercise. According to this truth, long-term moderate-intensity exercise has the best weight loss effect. The exercise weight-loss plan put forward by the Sports Medicine Center of Aichi University in Japan is: the exercise intensity is 40% ~ 60% of the maximum exercise; Exercise for 2.5 hours each time, and consume 1004.5 ~ 1255.7 kilojoules (240 ~ 300 kilocalories). Exercise more than three times a week. Some people think that the calculation method of the best heart rate for weight loss exercise is: (220- age-quiet heart rate) ÷2+ quiet heart rate (2) Choose the appropriate exercise. First, aerobic exercise to exercise physical strength and endurance, such as long-distance running, jogging, cycling and swimming; Second, static exercises such as tensioners aimed at exercising muscle strength and endurance; The third is stretching gymnastics in preparation and finishing activities. Special attention should be paid to constantly changing the content of sports to avoid boredom. But when you have high blood pressure and coronary heart disease, don't do isometric (static) exercise, so as not to cause excessive heart rate and high blood pressure. (3) Make weight loss goals and plans. Morehouse, an American sports physiologist, believes that we must adopt a rational and steady method to lose weight, that is, we should formulate practical weight loss goals and plans according to our actual situation, and then gradually adjust the relationship between calorie consumption and diet. He reminded dieters that they can't lose more than 0.45 kg in 1 week, otherwise they can't really lose weight for a long time. Never take the model in the newspaper as your role model. With the goal, you can implement a weight loss plan of 0.45 kg per week. Because 0.45 kg of fat can produce 14649 kilojoules (3500 kilocalories), which consumes 20927 kilojoules (5000 kilocalories) more than the intake. The best way to consume these calories is to reduce food by 83,765,438+0 kilojoules (2,000 kilocalories) every day, and then consume 65,438+02,556 kilojoules (3,000 kilocalories) with exercise. The purpose of exercise: First, to lose weight and prevent obesity; The second is to maintain and increase physical strength and prevent obesity complications. Endurance sports: such as long-distance walking or hiking, cycling, swimming, etc. Exercise intensity: 60% ~ 70% HRMax is equivalent to 50% ~ 50%~60%VO2max or the heart rate is controlled at 120~ 130 beats/min. Exercise time and frequency: 30~45 minutes each time, 3~4 times a week. Prescription procedure and exercise method: ① Prepare to exercise for 5 minutes and do some slight activities of waist, leg and hip joint. (2) Walking slowly and walking fast alternately for 20 minutes. If walking is slow-fast-slow, it takes 1200m to walk at a speed of 2 steps per second, and then10min; Go1300m. ③ Basic physical exercise15min: 20 sit-ups (with or without hands on the head); 20 push-ups; Lift the upper body on your stomach for 20 times; Heel lift 50 times; Standing for 20 times; Squat and jump 20 times. (4) Exercise for more than 45 minutes, * * * consumes about 12556.5 kilojoules (300 kilocalories), which is equivalent to 90 grams of rice or 3 fried eggs. Note: when the exercise is easy or too intense, you can adjust the content and frequency slightly; It is advisable not to feel tired the next day after exercise, and the amount of exercise can be appropriately increased every week; If you feel cold, hot or unwell, you should stop exercising and don't do it rashly. Sports types: walking, jogging, cycling, swimming, skating, etc. Auxiliary events: Tai Chi Palm (routine), table tennis, badminton, tennis, disco aerobics, etc. Exercise intensity: the jogging speed starts from 100~ 1 10 m/min and gradually increases to 120~ 180 m/min. During exercise, the heart rate should be controlled at 40 years old, 140 beats/min; 50 minutes 130 times/minute; 60 years old, 120 times/minute is appropriate. Exercise time and frequency: 30~40 minutes each time, 3~5 times a week. Strength exercise: choose according to the position of fat accumulation of obese people. A, fat accumulation in the abdomen, mainly for sit-ups, legs straight buckle high and anti-leg-lifting exercise. , each action 20 times. B, fat accumulation in the shoulders, chest, back, you can do dumbbell exercises and aerobics. Precautions: medical examination should be carried out before exercise to determine the state of cardiac function and whether there are cardiovascular system complications; Exercise therapy must be combined with diet control, mainly to control the intake of fat, sugar and food; Strength training is mainly exercise and large muscle groups of limbs, and the degree of exertion is gradually increasing; Patients with complications can exercise according to the exercise prescriptions of coronary heart disease, hypertension and diabetes respectively. 1. Sports type: aerobic sports mode: long-distance running, ball games (basketball, football, etc. ), skipping rope, etc. 2. Exercise intensity: 40%VO2max or 60% of the maximum heart rate (maximum heart rate =220- age), and the heart rate is maintained at 1 10-6544. 4. Exercise frequency: not less than 2 hours a day, five days a week. Example: (Flexible control) Exercise steps Exercise content duration Stretch muscles in the early stage of preparation, exercise joints (optional) jog for at least 30 minutes in the morning, organize activities slowly, and relax the whole body for 65,438+00 minutes. Exercise content duration Preparation activities Stretching muscles and moving joints (optional) Exercise for 65,438+00 minutes and jog for half an hour; The ball moves for half an hour; Skip rope 200 times in situ, 5 groups, with an interval of 3 minutes, or skip rope 100 meters when marching, 5 times as a group, * * * 5 groups, with an interval of 5 minutes. Relax after 90 minutes 10 minutes. The optional sports modes are jogging, brisk walking, skipping rope in situ or in progress, ball games, mountain climbing and so on. Jogging at a speed of 150m/ min consumes 300 kilocalories and requires continuous exercise for 33 minutes. Note: Warm-up exercise must be gradual, gradually increase the intensity, extend the exercise time, and live a healthy eating habit, otherwise it will get twice the result with half the effort, or even backfire.