Uh, just got off work. From 8 o'clock in the morning to now, and lunch and dinner only take 20 minutes. After eating, working is more bitter than slavery ... The salary is 3,000 to 4,000.

Exercise is a good way to lose weight. Obesity increases physical activity, which can not only achieve the purpose of increasing body fat and "consumption", but also restore the body, exercise various organs of the body and enhance physical fitness. Therefore, a good way to increase exercise is very suitable for losing weight.

To increase muscle activity, it is necessary to increase calories, so that the reservoir can promote the "burning" of fat and change the ratio of muscle to fat. Exercise can stimulate the consumption of fat and promote the regulation of body fluids on fat metabolism through nerves. Exercise can reduce blood lipids, blood cholesterol and triglycerides, reduce the deposition of fat in the heart, liver and blood vessels, and reduce the incidence of coronary heart disease, fatty liver and other diseases. Exercise helps to improve myocardial metabolism, thus improving myocardial working ability, enhancing myocardial contractility, adapting to cardiovascular system and enhancing the load of obese body. Exercise can enhance breathing, increase exercise range and chest vital capacity, improve the ventilation function of the lungs, and also help to "burn" excess fat.

Why do you want to exercise to lose weight, mainly through two ways:

First, adjust the nervous and endocrine functions. Ordinary people can maintain a relatively constant weight, which is mainly manifested in the regulation of the nervous system and endocrine system. The relative balance between anabolism and catabolism leads to this regulatory function of obesity diseases in the company, and metabolic disorder occurs, which exceeds catabolism of anabolism, and excess carbohydrates and fats will be stored as fat. Strengthening physical exercise can improve the nervous system and endocrine system, restore the normal regulation of metabolism, promote fat metabolism and reduce fat deposition.

Second, increase the consumption of fat and sugar in the body. After the fat in food enters the human body, it breaks down into fat cells and enters the blood. If you eat more fat, the free fatty acids and triglycerides in adipose tissue will increase. In addition, foods that consume too much carbohydrate will be stored in adipose tissue. When increasing the amount of exercise, muscle activity needs calories, so the utilization rate of free fatty acids and glucose in the blood increases, and fat cells are not replenished and consumed, so they contract and shrink.

Although exercise can strengthen the body and reduce fat and weight, we should pay attention to the following points:

1 is different. Before losing weight, you must have a physical examination. If you have serious coronary heart disease, hypertension, hepatitis, nephritis and other diseases, don't compare them. There are many sports activities, and the illness should be treated first. We should choose moderate and suitable projects such as walking and playing Tai Ji Chuan. Old people, children and pregnant women should choose the exercise that suits them.

2。 Step by step. Obese people usually lack physical exercise, and their cardiopulmonary function is worse than that of bones and joints. They should not start heavy-load exercise, and the amount of exercise should be gradually increased, which usually takes 2-4 weeks to adapt.

3。 Get ready. Before each exercise, you should do some warm-up activities, such as lower limbs and waist activities, so that the muscles and tendons of ankles and legs can fully move, increase the gas exchange in the lungs, increase the cardiac output, and increase blood, so as to avoid muscle and ligament strain and palpitation and shortness of breath.

4。 Activities. Losing weight by exercising from childhood will have the side effects of excessive exercise, especially for the elderly with serious chronic diseases such as obesity, so we must pay special attention. Generally speaking, you should master moderate-intensity exercise, and the rate of heart beating after exercise should not exceed 150 times per minute, and the elderly should not exceed 1 10 times per minute. There should be no dizziness, nausea, vomiting, pallor and other symptoms. Muscle aches after exercise, sleep and appetite are normal. If there are symptoms such as headache, loss of appetite and insomnia, it means too much exercise.

5。 Relax after practice. Relaxation activities are called tidying activities. After each exercise or exercise, do slow-paced activities such as walking, jogging and deep breathing, and your heart, breathing and blood pressure will return to normal as soon as possible.

6。 Perseverance. Physical exercise must be persistent. If you want to practice, you can't practice. If you don't want to practice, it is not conducive to weight loss and health. Parents should urge their children to exercise and set an example by themselves.

14, 20 points rule Remember: It takes your brain about 20 minutes to make sure you are full. The way to deal with this problem is to eat slowly and for a long time. If you eat too fast, your appetite will definitely exceed the standard. Try to drink some soup, but don't "wolf it down".

15, go for a walk with friends. Being absorbed by the human body consumes calories and lowers your blood pressure and heart rate. When you are tired, you can stand up again. When you are angry, you will gradually calm down, and at the same time, you can naturally let your friends contact more. Wear sports shoes and maintain proper posture: look straight ahead, tuck in, lift your hips, keep your back straight, and don't bend down to look at your feet.

16, usually use stairs instead of elevators, which can not only "burn" the heat in the body, but also enhance the heart function, thus prolonging the life.

17 is a mountain climbing exercise near home in the morning or evening. You enjoy the sunrise and sunset, and the heat in your body has quietly disappeared.

18, go to work by bike. If the work unit is too far away from home, it can also be completed by cycling or the rest of the walking cycle from the place where the first bus of the unit is close to it.

19, doing aerobic exercise for housework is full of fun, they consume enough calories to surprise you, and mopping the floor 1 hour can consume 250-400 calories; Ironing clothes 205 calories; Bed, 2 10-240 cards; Washing clothes, 160 calories.

20, the right clothes can make you look thin: you should wear long clothes or diagonal stripes, V-neck and narrow pointed collar can also visually produce some weight loss "effects." Darker clothes, cooler clothes, smoother fabrics and smaller patterns.

2 1 The clothes you wear should be very attractive. A glance envied by others can give you enough confidence and motivation to stay slim.

22. There may be setbacks in the process of losing weight. Be prepared psychologically and try your best to overcome them. Make a list of the problems and obstacles you often encounter, and write down your countermeasures when they happen. Regular self-talk has positive effects. When you encounter setbacks beyond your control, it should tell yourself that you must make every effort and should continue. No matter how hard you try, you can't control everything in your life, so when you are a temporary setback, you shouldn't blindly criticize yourself.

23. Give the results of your weight loss to others, so that you will win the respect of others and get the result of extensive support immediately. Besides, constantly telling yourself and others about their achievements can make your dreams come true, and you feel it every day.

24. Don't repeat the measurement every few days. Because the weight of water in your body varies from 1-4 pounds of muscle every day, which is also more than fat, weight will give you the confidence to lose weight every day. In addition, you should always pay attention to whether your clothes are still suitable, so that you can continue to see their progress and keep enough motivation at all times.

25. Don't think that they can exercise all the calories they eat into their bodies. You can't and you shouldn't. In order to find out how much food you can get without eating every day, you should record your daily calorie intake through exercise and calorie consumption. But remember, your daily calorie intake should not be lower than 1200 calories.

Exercise is very important to lose weight, but it also has many benefits to our health. According to quite a few studies, exercise can really reduce blood pressure, blood lipid and blood sugar, thus reducing the incidence of diabetes, heart disease and stroke. At the same time, exercise enables us to increase the functions of the heart and lungs, make the muscles look more symmetrical and improve their satisfaction. Psychologists also tell us that exercise can relieve stress and reduce the incidence of depression.

Although exercise has so many benefits, the most common problem is that after a long time of exercise, the weight has increased and the effect is not good. Liu Kangkang explained that some people do some exercises to promote appetite, such as swimming and playing ball games, which consume different calories. In addition, they may consume more calories. In addition, they have no perseverance, or have not achieved a certain amount of exercise. The most important thing is the wrong way to exercise. way

There are many exercises that can be roughly divided into two processes: anaerobic exercise and aerobic exercise. The purpose of anaerobic exercise such as weightlifting, running and jumping is to make muscles stronger, and the effect of losing weight is very limited. On the contrary, aerobic exercise, such as brisk walking, jogging, cycling and so on. , can make the heart continue to accelerate, improve metabolic rate and burn fat, so as to achieve the effect of such activities is to lose weight through exercise.

Exercise is not limited to gyms or sports fields. In fact, it is an ideal exercise place, whether at home or near the park. You can buy a simple type of standing bike or treadmill at home. It is suggested to walk quickly in the park to exercise the memory of the "333 principle", that is, exercise for 30 minutes three times a week, and the heart rate is as high as 135. Therefore, losing weight should be no less than a gym.

The above-mentioned obese patients (body mass index ≥30) are mainly complicated with chronic diseases such as hyperuricemia, hyperlipidemia, diabetes, hypertension and arthritis. If the doctor starts to exercise without the first level of detailed examination and exercise test, accidents sometimes occur at home and abroad. It is suggested that the body mass index should be above 30, and it is best to go to the hospital for evaluation and exercise test before starting exercise, so as to choose the safest and most effective weight loss exercise.

Many people say that exercise to lose weight will make you fatter, so whether exercise to lose weight is always in doubt. Actually, exercise is one of the most effective ways to lose weight. The key is to have good exercise and exercise.

First, avoid strenuous exercise.

Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells and playing football, jumping around all the time, short physical exercise time, large amount of exercise, sharp increase in human consumption, accounting for a large proportion of sugar and water consumption, which is easy to cause hunger and will not help to increase food intake. This kind of exercise is not easy to stick to. Heart rate exceeds 160 beats/min during exercise. People often feel tired, give up exercise and stop playing. Of course, the result is that losing weight is ineffective. Even if you really bite the bullet, you will generally stick to the end and become a slender and soft oriental woman with very complete body muscles, strong and traditional.

Second, insist on aerobic exercise.

Chronic exercise is aerobic exercise with low intensity, rhythm and uninterrupted function, which helps to reduce the amount of subcutaneous fat and reduce the digestion and circulation of subcutaneous fat. Such as walking, cycling, jogging, swimming and Tai Ji Chuan.

The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must adhere to 30 to 60 minutes; 3. The heart rate is less than 150 beats/min. No time for exercise: hunger, before eating, before going to bed.

The best exercise time is 7-8 pm.

In addition, family members also insist on exercising, such as squatting, skipping rope, instead of kicking a chair around the ribs.

In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect. We must strengthen our confidence and keep exercising until we reach the goal of healthy weight loss.

Earlier, Xue Jiayan asked the doctor's brother to tell more children to jump rope. Now her "fat boy" has successfully lost five pounds. Did Xue Jiayan reward his son? She said that her son is now negative 1 kg, and he will be rewarded with 100 yuan each time, but for the son with a catty of fat, we have to return her two 200 yuan. However, Xue Jiayan hoped that his son would not buy anything to eat with the bonus.

Seeing hundreds of children skipping rope together, Eason Chan was very moved because he often skipped classes when he was a child. He said that since he joined the entertainment circle, he has been thinking about his poor health, bad skin, bad eyes and atheism. Ask him to jump rope now? He said that people who like water skiing and other water sports earlier, water skiing in winter, but can't play, but it is not fun. Therefore, he thinks skipping rope is a good activity. He added that the fortune teller said he had a bad heart, but he saw a doctor and the doctor said it was okay. However, he felt that he should pay attention to hygiene.

Qian Jiale took part in the carnival yesterday, which was very popular with the children. Come on, damn it, admit you feel tall. When asked, did you ask your girlfriend Li Shanshan to jump rope? He said with a smile that his girlfriend has lost many very beautiful women.

Exercise to lose weight is generally divided into the following three categories:

⑴ Strength exercise: This kind of exercise is generally suitable for young people, with strong body, no cardiovascular disease and obesity of lung, liver and kidney function. Exercise abdominal muscles, including sit-ups, bilateral straight leg lifts and other sports, exercise is mainly to reduce abdominal fat; Exercise of the muscles of the back and buttocks in prone position, such as lifting the straight legs on both sides, aims to reduce the fat on the back and buttocks; Dumbbell exercises, exercises aimed at reducing chest and shoulder fat.

(2) Endurance sports: including brisk walking, jogging, cycling, swimming, etc. People who are in poor health or have cardiovascular and cerebrovascular diseases, diabetes or renal insufficiency are generally only suitable for using the general walking speed. And in the process of exercise, we should pay attention to physical condition and ability.

⑶ Broadcast gymnastics, aerobics or ball games: Exercise muscles, suitable for all ages. Ball games combine the characteristics of endurance, speed and strength, and exercise is more valuable. Common events include football, basketball, volleyball, table tennis, badminton, bowling, kicking shuttlecock and so on. It is best for the elderly not to take part in long-term and antagonistic football or basketball games.

For many people, the ultimate goal of exercise is to have a healthy and beautiful body and mind. The following are some quite good mobile operations, which are quite interesting, and the different effects in the process are not ordinary.

When people walk and crawl upright, the spine will occupy more than 60% of the body weight, so it is the weak link of the body; Crawling can disperse the body weight to the limbs, reduce the load on the spine, and play a role in preventing and treating spinal cord diseases.

The retrogression tends to regress, so that the waist muscles can maintain a tense and relaxed rhythm, improve the blood circulation of the waist, slim the waist and reduce fat; Secondly, exercise tendons, knees and calf muscles at the same time, and also exercise cerebellum to increase flexibility and coordination.

Walking barefoot, the static electricity on your body can be released first. Walking barefoot and foot massage can also help you understand that the foot is called the second heart of the human body, which often stimulates the soles of the feet and makes the body slimmer and healthier.

Standing for a long time can easily lead to visceral ptosis, insufficient blood supply to the brain, varicose veins of lower limbs and other diseases, so as to achieve preventive effect and relief. In addition, it also changes the physical state of mental fatigue, promotes hormone secretion, and makes you youthful and more beautiful.

Rain can produce a lot of negative oxygen ions and air vitamins. Walking in the rain makes you feel comfortable, helps to regulate your nerves and eliminate depression.

Skipping rope is a "very cheap" eating habit.

You can also watch TV, listen to music and chat when skipping rope. Some people like to buy fitness equipment, but it is inconvenient to store and carry. When traveling or going out, the exercise plan often stops. There is no such problem as skipping classes. Whether you are going to work or traveling in the trunk, you can come in handy at any time.

People who pay the most attention to weight are happy. The calories consumed by skipping rope are amazing. It is the weight of a 55 kg person. Jumping rope for about ten minutes can consume about 90 kilocalories, which is much higher than playing basketball (76 kilocalories) and running (74 kilocalories). Skipping rope can also enhance the cardiopulmonary function, strengthen the muscle strength of shoulders, back and limbs, and improve the effect of body curve. Skipping rope is very important to give full play to its advantages. It's time to jump rope. The height of the feet from the ground should not be too high, enough to allow the rope of about 25 cm to touch the ground from the ground when the feet touch the ground. Knees should be slightly bent, and the soles of feet should land gently. Will it cause ankle and calf injuries.

Qiu Qiansuo, in order to make full use of the wrist and forearm, bend the elbow, keep close to the waist, shoulders and upper arms, minimize the movements, keep almost motionless, keep the body straight, don't bend forward, relax the shoulders, and maintain a stable breathing rhythm. Remember to warm up and cool down every three minutes and pause.

Because the heartbeat will accelerate rapidly in a short time, people who have just started skipping rope must step by step, don't rush for success, and must stop during any discomfort. Don't jump too fast at first, about 60 times per minute, try to jump for 30 seconds for the first time, and then stand still until your body adapts.

If you are a housewife, the following housework activities to lose weight will definitely help you:

1。 Give you a spiritual day, get up every morning and do some light exercise in bed. Just wake up, put your hands under your head on one side of your body, and then slowly pull your knees away. This posture can make muscles elastic and relieve tension. Before strengthening the abdomen and neck, you can straighten your legs, lie on your back, put your hands flat on your sides, and hold your head high for 5 seconds, important 10 times.

2。 In order to make the leg muscles fit, you can slowly push your knees to your chest until your thighs and calves feel pulled back. Hold this position for a few seconds, then relax and repeat the exercise with only one leg.

3。 When ironing clothes, cooking, arranging flowers and so on, it may spread its legs and stand up straight, which is also an exercise. In addition, indoor cleaning should also be done well. If you only bring a broom, mop or vacuum cleaner, don't just move your whole body. Entering the weapon should be an action, so that your ankles, hips and knees can move. When you pick up things from a height, you can stand on tiptoe, so that it is possible to stretch your body and strengthen the muscles of thighs, calves and buttocks.

4。 When bending down to pick up things, bend your waist or thighs, just like touching your toes, which can strengthen the muscles of your thighs and buttocks (people with back defects should avoid this action). When I leave, my back should be straight and my head should be there, just like a puppet with a straight wire.

5。 Practice ballet in the kitchen when cooking or washing with air. The stove is 90 cm by the station, and on the left edge of the stage. Lift your right leg, straighten your knees and toes, swing back and forth 10 times, straighten your legs, arms and face, bend your knees, and hold the pool for 5 seconds.

6。 I often buy some heavy clothes at home. This is not to make you "grow up" into fat clothes that you can wear, but to make you feel "guilty because of obesity" when you wear these clothes. It doesn't need a lot of money, but you will soon get the effect of losing weight. This is just a psychological "first aid".

From ancient times to now, people think that taking a walk after meals is a good habit for people who don't want to lose weight and should get into it. Researchers in new york are still debating when walking is better for losing weight. They insisted on walking under the supervision of a group of students, and found that walking at a speed of 4.8 kilometers per hour for about 45 minutes and 20 minutes after meals consumed calories, which was beneficial to lose weight. They also found that if you can walk for another 23 hours or about 20 minutes after meals, the effect of losing weight will be more obvious. They also remind people of the fact that indigestible food can only be eaten at breakfast or lunch, but not at dinner. After dinner, because people generally reduce physical activity and seldom exercise, it is not conducive to losing weight.

Traditionally, it is thought that after-dinner exercise can reduce weight, but in fact it has little effect. Tsuda, a Japanese medical expert in charge of Kyoto University's research, believes that under physiological conditions, blood lipid and blood sugar levels rise after meals, fatty acids enter the adipose tissue from the blood for storage, and fat metabolism and synthesis are greater than decomposition. At this time, even a large amount of fat can not be effectively reduced to achieve the purpose of losing weight. On the contrary, when the body is hungry, the body fat is decomposed and fatty acids are released into the blood, which increases physical activity and consumes energy to effectively reduce fat and weight. Further research also confirmed that a small amount of exercise is the most effective way to reduce body fat. With the increase of physical activity, the proportion of sugar consumed by the body increases, and the fat consumption rate begins to decline. Therefore, we can only eat less and exercise more, such as walking, jogging, cycling and climbing stairs. And properly reduce the intake of high-fat and high-sugar foods in order to maintain a slim figure and a healthy body.

Help burn fat

The focus of breathing exercises is to inhale and exhale slowly with the movements. Deep breathing can improve basal metabolic rate and promote fat burning more effectively. It only takes 10 minutes, every night before going to bed. & ltBr Abdominal exercises for legs and toes

Exercise,/> 1, lie on your back with your legs straight, put your hands on your sides, and then pay attention to Alice slowly inhaling your toes.

2. Lift the left leg first and breathe at the same time, so that the opposite toe can exert lateral force and extend outward. After a short rest, take a deep breath, and then repeat the same action three times each.

Burn abdominal fat

1, sit up straight and exhale, at the same time, slowly lean your upper body forward as far as possible, and stretch your hands forward too far.

2. At the position of "1", the upper body moves backward slowly (if the backward speed is too fast, the feeling of abdominal muscles will not be changed), and at the same time, the hands are still straight forward.

When the upper body is flat on the floor, this action is completed.

Exercise back muscles and adjust abdominal muscle balance.

1, stand with your legs shoulder width apart, put your hands behind your back, straighten out and inhale slowly.

2, slowly exhale, while using the scapula, the leader of the action.

3. Breathe in and relax.

These three steps are repeated five times.

Tighten the waist muscles

1, lie on your back with your knees together and bend your knees 90 degrees. Put your hands under your head and breathe in slowly.

2. While exhaling slowly, try to lift one side of the upper body for 5 seconds, then exhale completely, return to the position of "1" and repeat for 5 times.

Because obese people are different in age, physique and obesity program, we must choose the exercise that suits us.

(1) endurance exercise. There are fast walking, hiking, jogging, cycling, swimming, walking and jogging, without any equipment, and the exercise is particularly convenient. Exercise should be gradual, and the speed should be gradually accelerated. Taking walking and jogging as an example, the walking speed is generally weak by running at a speed of 5 kilometers per hour and gradually accelerating to 10 kilometers per hour; The distance between walking and jogging should be gradually lengthened. Once it reaches several kilometers, it can be divided into several tasks. This endurance exercise accelerates the decomposition of body fat, consumes excess fat, and is conducive to weight loss.

(2) the intensity of exercise. Suitable for strong physique, there are supine abdominal muscle exercises, such as leg stretching exercise, straight leg squat exercise and sit-ups, which can reduce abdominal fat; Gluteal muscle exercise in prone position on the back, such as lifting the legs straight and lifting the "boat" on the head, shoulders and legs at the same time, can reduce waist and hip fat; Dumbbell exercises with different weights can reduce fat in the chest and shoulders. Physical health can be weaker or broadcast gymnastics, so that all muscles of the body can participate in sports.

(3) ball games. Endurance and strength training is a combination of a relatively large amount of exercise, table tennis, volleyball, basketball, and medical solid balls for physical training.

(4) Qigong, Tai Ji Chuan, Baduanjin, etc. Suitable for obese and weak people to exercise.

Aerobic exercise is the most scientific way to lose weight.

Obesity has become the enemy of human health, and the whirlwind of weight loss has swept the world. Catering institutions are booming like mushrooms after rain, and there are various ways to lose weight. To sum up, diet, weight loss, acupuncture, qigong, surgery, exercise and other methods. Within the scope of methods, not all of them are good, and we think the best exercise to lose weight.

not only

Exercise directly burns calories, and at the same time, it also improves the basic metabolic shelter of the human body (the energy consumption for maintaining the most basic life activities per unit time is the smallest). The body can burn more calories in normal times.

Improving basal metabolism is mainly to improve organ function. As we all know, tissue cells force the body to become stronger and increase muscle strength. Exercise is beneficial for the body to maintain and increase muscles, or delay the degeneration of tissues, so as to maintain and obtain a strong body shape.

Here, I would like to introduce you to the scientific method of exercise to lose weight: weight loss =+light aerobic exercise is suitable for controlling diet+exercise+good living habits (consuming a lot of fat) and fat (decomposing equipment).

Aerobic exercise is the best way to lose weight. Can directly burn fat, so that fat can be converted into energy to consume the distance of tissue.

What is aerobic exercise? Aerobic metabolism, also known as aerobic exercise, involves the degradation of sugar, fat, protein and oxygen to form carbon dioxide and water, and at the same time releases a lot of energy to decompose adenosine triphosphate (ATP) synthesized by adenosine diphosphate (ADP) to provide the required energy. Because of the characteristics of fat metabolism, the energy of life activities must be aerobic metabolism, so you must do aerobic exercise to lose weight.

Aerobic exercise has conditions: ..

(1) There is enough oxygen to participate in exercise.

(2) Exercise for 30-60 minutes.

(3) The effective heart rate is less than 65438 050 beats/min.

Aerobic exercise has the following functions:

Aerobic exercise can improve cardiovascular function and promote the improvement of cardiac output and pulmonary ventilation function. Improve the body's ability to resist lactic acid, improve physical fitness and promote health.

(1) Aerobic exercise can make the muscles of the whole body get ten times more oxygen than usual, increase the protein in the blood, provide sufficient nutrition for the whole body and increase the immune cells of the human body. Promote human metabolism, make carcinogens and harmful substances in the body, expel toxins from the body, reduce carcinogenic and pathogenic factors in the body and ensure health.

(2) Aerobic exercise can significantly improve the functions of cerebral cortex and cardiopulmonary system, and promote the peripheral nervous system to maintain a high energy level, so that the human body has more anti-aging substances. Delaying the aging and degeneration of various physiological functional organs such as muscles and hearts, thus delaying the aging process of body tissues.