Weight loss is generally more difficult to start things, but as long as the election method, the effect is certainly very obvious.
According to statistics, people stand up and walk when the knee pressure is 1 to 2 times the weight, on the downhill or up and down the ladder is 3 to 4 times, running 4 times, playing and layup is 6 times, squatting and kneeling is 8 times .According to this coefficient, a weight of 70kg people, when running the knee to withstand the pressure is 280kg ... ... In addition, the weight is often accompanied by high blood sugar and other symptoms of high blood pressure, is not suitable for trade in high intensity exercise.
Therefore, before the heavy exercise, please do the following things:
1, consult a doctor advice
If possible, go to the hospital for physical examination of blood lipids, blood pressure, blood glucose and other indicators, consult a doctor's advice.
2, be sure to do a good job before stretching
Before you start exercising, be sure to do a good 5-10 minutes of stretching: stretching can play a warm-up effect, and can reduce the risk of sports injuries.
3, do not just choose a form of exercise
In sports medicine, there is a profession called "overuse injuries" (overuse injuries), that is, the damage caused by the long-term use of muscles / tissues in one area.
The sister of this article practice the elliptical six-leg tibial pain a week, except for the pressure on the knee due to the gross weight. Another important reason is that the exercise form is too simple and the leg has over-exertion injuries.
Therefore, the form of exercise must be diversified, not only walking or cycling (people with normal weight should also pay attention to this form of exercise.) In addition to preventing injuries, diversification of exercise patterns can also make exercise more balanced.
In the early stages of exercise should choose which of the following exercise mode?
A. High-intensity, short-term exercise
B. low-intensity, long-term exercise
Although the total amount of calories consumed by both A and B is similar, early in the exercise should be B: moderate to moderate, prolonged exercise, with a focus on strengthening the respiratory system and underlying strength.
Because in the case of the same energy consumption, different sports patterns, sugar and fat are also involved in the proportion of energy is also in the low-intensity, long-term exercise in the proportion of fat involved in energy will be higher, at the same time this movement The model is also safer to avoid some sports injuries.
What is the best time for weight?
Exercise time and frequency arrangements
The goal of weight loss must be down-to-earth, 5-10 months of weight loss within 3 months is the ideal speed.If you want to suddenly stampede pounds, beginning more than an hour a day of exercise, then the most likely The consequence is that the body that you never exercise produces resistance (muscle soreness, tiredness, aching feeling), and a few days later you end up excused.
So step by step is very important, the beginning can be accumulated 30 minutes a day (note that a single exercise not less than 10 minutes), a total of 150 minutes a week to wait for the body to adapt to gradually increase to 300 minutes a week of exercise , That is, a total of 60 minutes of exercise a day, five days a week.
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