Hello, experienced friends. Nice to see you again. Today, I mainly introduce some common sense and small methods to female friends of different ages, hoping to help everyone.

Before losing weight, women of different ages and different health conditions should be clear about the reasons for their obesity, understand some common sense of healthy weight loss, and then carry out targeted weight loss, so as to lose weight healthily and effectively.

Common sense of healthy weight loss

When should I weigh myself when I exercise to lose weight? Getting up on an empty stomach in the morning is the lightest time of the day, and gradually increases with the passage of time, and the heaviest time of the day is at night, with a difference of about 1 kg.

So when I followed john young, I said:

(1) Always choose the same weighing scale (to avoid errors between scales).

(2) Wear consistency is the best;

(3) Try to weigh yourself after getting up in the morning, which is a relatively direct time to reflect your weight.

(4) If it is another time, try to choose this time next time.

(5) Don't weigh yourself after drinking water and eating.

In addition, losing weight is not a simple weight loss, but more importantly, reducing fat, which is the real weight loss. It is best to use weighing scale and body fat detector at the same time.

Women will regain their weight for physiological reasons before the physiological period, so don't worry. This is a wrong weight gain. It will decrease after the physiological period.

Why is it sore after training and how to avoid it? Muscle pain often occurs after exercise. This kind of muscle soreness does not occur immediately after exercise, but 1-2 days after exercise, which is called "delayed muscle soreness" in sports medicine. The pain reached its peak in 24 ~ 72 hours after exercise, and basically disappeared in 5 ~ 7 days. In addition to soreness, there is muscle stiffness, which is only tenderness. In severe cases, muscle swelling affects activities. Delayed muscle soreness may occur in any skeletal muscle after strenuous exercise, especially after long-distance running. Long-distance runners may have pain in the extensor and flexor muscles of the hips, thighs and legs. So the pain after exercise is a normal physiological phenomenon.

(1) Active: Muscle stretching after exercise (in a static way).

(2) Passive: physical therapy recovery after exercise;

(3) Incremental load principle: The overload principle of muscle training makes muscles vulnerable to injury. Based on the principle of increasing load, slowly improving the quality and quantity of muscle training can effectively avoid injury.

(4) If the muscle pain is too severe, you can do the same action on that muscle 10 times without load. (If the thigh is sore, you can do 10 squat) This will also relieve the pain.

Why does the body circumference become smaller but the weight remains the same? The ultimate goal of our weight loss is to lose fat and change our body shape. In the whole process of losing weight through exercise, it is really effective to reduce body fat and keep the lean body weight unchanged or increase, which not only improves the metabolic rate of the body, but also makes the body look good. For heavy players, this phenomenon will occur in the process of losing weight. Many people think that it is a plateau period, but it is actually a period of continuous fat loss. Fat is constantly being consumed and lean body mass is constantly increasing. Muscle is heavier than fat, and fat is heavier than muscle. Circumstance and constant weight will change obviously.

Steps/methods

Suggestions for adolescent women to lose weight;

Suggested types of exercise: flexibility training, coordination training, aerobic training and appropriate resistance training.

Sports: Sports should be integrated into various activities in family, school and community, including play, games, outings, swimming and sports (dance, rope skipping, strength training, physical education courses, etc. ).

Exercise intensity: medium and small intensity.

Exercise time: more than 30 minutes each time.

Exercise frequency: more than 3 times a week.

In addition, participate in sports activities suitable for age and development every day;

Suggestions for postpartum women to lose weight:

Suggested exercise types: physical training, aerobic training and resistance training.

Exercise mode:

Six months before delivery, walking, proper physical training and yoga training are recommended.

After 6 months postpartum, aerobic training and resistance training can be gradually carried out.

Aerobic training: walk no more than 4000 steps every day. Suggestion: walk for more than 10 minutes every day; Water aerobics, yoga training, physical training.

Resistance training: the main muscle training of the whole body, effective plastic training for legs, buttocks, abdomen and chest according to the characteristics of parturient,

Note: Due to the special physical condition after delivery, athletes must have professional guidance and training.

Exercise intensity: medium and small intensity.

Exercise time: more than 30 minutes each time.

Exercise frequency: more than 3 times a week.

Suggestions on slimming exercise for professional women;

Suggested exercise types: flexibility training, coordination training, aerobic training and resistance training.

Exercise mode: Aerobic exercise and endurance exercise are the main methods. Such as running, fitness walking, cycling, aerobics, swimming, dancing, mountain climbing, traveling, table tennis, badminton, tennis, yoga, water aerobics, skiing, skating and equipment training.

Exercise intensity: moderate intensity, equivalent to 60-75% of the maximum heart rate; It is advisable not to feel tired the next day.

Exercise time: 30-60 minutes a day, and the daily exercise time can be calculated cumulatively.

Exercise frequency: more than 3 times a week.

It is mainly to develop good exercise habits and carry out certain sports activities every day.

Suggestions for middle-aged and elderly women to lose weight.

Suggested exercise types: flexibility training, coordination training and aerobic training.

Exercise mode: Simple and gentle exercise mode must be done according to your own situation. Give priority to aerobic exercise to strengthen the flexibility and coordination of the body. Such as running, walking, cycling, swimming, dancing, mountain climbing, traveling and Tai Ji Chuan.

Exercise time: 20-40 minutes a day.

Exercise frequency: more than 3 times a week.

If you can, it is advisable not to feel tired the next day.