The four principles of losing weight by exercise, proper exercise can help us lose weight, exercise is the best way to lose weight, and we should also pay attention to the methods when losing weight by exercise. These four principles have been best observed. Let's share the four principles of exercise to lose weight. If you understand, just act quickly.
Four principles of exercise to lose weight 1 1, and insist on aerobic exercise.
Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. Effective. Aerobic exercise has three conditions: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20~40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
2. Achieve moderate exercise intensity
Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health. The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate. If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
3, each exercise consumes at least 300 kilocalories.
This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320~400 calories per day until 640 calories per day is appropriate.
4. Make exercise prescriptions for different people.
Exercise prescription is best formulated by a professional weight loss institution. Through treadmill, power bike and other equipment, measure the level of aerobic exercise ability, and make a weight loss plan according to the obtained data and the physique of obese people. In the exercise control process of obese people, it is also necessary to constantly adjust the exercise prescription, so that you can neither exercise without a prescription nor use the prescription at the end.
What are the benefits of exercise to lose weight?
1. Exercise can improve myocardial metabolism in obese people. Many obese people are accompanied by decreased heart function. Proper exercise can strengthen the contractility of myocardium, increase the elasticity of blood vessels and accelerate blood circulation.
2. Exercise can also improve the lung function of obese people, enhance the strength of respiratory muscles, increase the breadth of chest, increase vital capacity, improve the ventilation capacity of lungs, accelerate the frequency of gas exchange, and help to oxidize and burn excess adipose tissue.
3. Exercise can also improve the ability of obese people to regulate the activities of digestive organs, including increasing gastrointestinal peristalsis, improving gastrointestinal blood circulation and reducing abdominal distension and constipation.
4. Exercise can increase the sensitivity of muscles and other tissues to insulin, enhance the flexibility of muscles, and increase the content of bone matrix and bone calcium, thus increasing the strength of bones and reducing the incidence of fractures.
Exercise can make obese people feel comfortable and happy, cultivate self-confidence, and help to cultivate good regular living habits.