First, muscle obesity should pay attention to exercise intensity:
Muscle fibers of obese people are thicker than others. If you do strenuous exercise again, you can lose a lot of fat, but at the same time, it is easy to re-develop the muscles that began to contract.
Therefore, muscular obese people who want to lose weight must choose some moderate-intensity exercise instead of skipping rope. Such as jogging, brisk walking, yoga, stretching, etc.;
At the same time, it is necessary to increase the time of exercise in order to achieve the purpose of consuming fat. The method of exercise is to exercise slowly and persistently in the aerobic zone, with the heart rate not exceeding 130 times per minute and the time not less than 40 minutes.
Second, muscle obesity exercise plan:
1, jog or run for 40 minutes.
2. Do 200 sit-ups, one minute 10- 15. The posture of sit-ups is also very particular. The thinnest posture of the abdomen is to bend your legs and hold your chest with your hands. You can put it down when you get up about 45 degrees from the ground, and the time ratio of getting up and putting it down is about 1: 3.
3, usually do more leg press exercise, mainly stretching muscles. After each exercise, you must massage your legs to relax your muscles and prevent them from becoming muscle legs again.
Attention before exercise:
It is most reasonable to do light exercise one hour after meals, moderate exercise two hours after meals, and high-intensity exercise three hours after meals.
1, the increase of insulin secretion after meals can inhibit lipolysis, and the energy source is limited. Because there is less fat decomposition, it is not appropriate to carry out weight loss exercise at this time.
2, stimulate the stomach: exercise after eating a full meal will bring mechanical stimulation to the stomach, so that the dissolved matter in the stomach will vibrate left and right, up and down, which is easy to cause vomiting, stomach cramps and other symptoms.
3, affecting the effect of weight loss exercise: after eating, the parasympathetic nerves in the body are easily suppressed. If the body wants to exercise, the exercise effect will be discounted.
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