As far as the choice of sports is concerned, you can generally choose sports with moderate or fast pace, and running at a constant speed (1500-3000m), tennis, badminton, aerobics and sports dance are all ideal.
As far as exercise intensity is concerned, moderate intensity is more suitable. Because of moderate intensity exercise, from the point of view of energy metabolism, the fat in the human body can be converted into free fatty acids and enter the blood, which can be consumed as energy during exercise, and the free fatty acids that are not consumed no longer synthesize fat. At the same time, moderate-intensity exercise will not increase appetite, which can prevent exercise from bringing more energy intake and aggravating the accumulation of fat in the body. How to control the exercise intensity in the middle intensity category? It can usually be controlled by measuring the heart rate. Here we introduce people of different ages, in which the control range of isointensity heart rate is 20-39 years old, 125- 135 beats/min; 40-49 years old, 1 15- 130 times per minute; 50-59 years old, 1 10- 125 times per minute; Over 60 years old, 1 10- 120 times/minute.
As for the time of fitness exercise, fitness and weight loss exercise should be arranged 2 hours before dinner. Research shows that the effect is the best.
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Weight loss exercise prescription
Due to the improvement of people's living standards and the reduction of exercise, there are more and more "fat people" among white-collar workers. Obesity not only brings inconvenience to action, but also does great harm to health. Losing weight is imminent.
At present, experts believe that obesity refers to: when the human body eats too much food, the physical activity that consumes energy decreases, and the calories consumed exceed the calories consumed by the body. Excessive heat is converted into fat in the body, which makes the adipose tissue increase abnormally 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 on weight loss, the practice table is as follows:
(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.
To this end, when formulating a weight loss exercise prescription, we should consider:
(1) The intensity 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 3 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 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 procedures and exercise methods:
① Prepare for activities 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.
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Walking to "lose weight"
The easiest and most effective way to make your lower body more gentle and elegant is to walk!
Most people unconsciously "walk" in the usual way. If the force is wrong, the beauty will be farther and farther away. Starting "learning to walk" again can not only make your legs beautiful, but also lose weight.
In fact, walking is not only a posture problem, but also a "Tao" problem. People with thick lower body usually walk heavily. When people arrive, footsteps arrive first, which not only causes abnormal wear of shoes, but also turns the curve of legs into radishes.
Here, there are several ways to walk, so that you can walk easily and beautifully anytime and anywhere.
First, practice walking with your feet in the office.
Practicing walking is not using the strength of two legs, but focusing on the calf first, and then practicing walking with "all feet" and walking in a straight line, so that walking will be calm and not frivolous.
The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day.
Second, use most of the cutting of commuting.
Commuting is also a good time to lose weight. Going to work twice a day, it's a waste not to come to the gym. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit, which is a bit of a doorway.
I hope everyone can learn to walk by "cutting hands and striding". The advantage is that you can slim your waist, back and buttocks, so that your arms are fat-free, which is also the best full-body exercise.
First of all, belly in, head up, chest out, hips in, stride as far as possible, shake your hands violently, and do the biggest exercise, just like a female soldier walking in a military parade, except that you don't have to kick the front leg. Walking can also be exercised in this way. Not sticking out your chest is like noodles. If you hold your chest out, you will naturally look very proud.