Hubei Sports Bureau
Hubei Province and Hubei Sports Science Institute
co-produced radio and television
launched
"body doctors fusion" special program
issue experts | Li Jing
Institute of Physical Education lecturer Yangtze University
today's obesity problem is getting worse
weight loss has become the focus of everyone’s attention
exercise to lose weight is a good choice
when losing weight through certain aerobic activities
consume excess body fat
promote metabolism
can burn calories
and play a role in shaping
let After you lose weight, there will be no sagging skin on
How to choose exercise duration
and exercise intensity
to let us consume more fat?
Judgment of obesity is based on
The simple index for overweight or obesity evaluation is mainly body mass index (BMI) = weight (kg) / height (m²)
: 4z
4zzz6-1825 years of obesity or 4zzzzzz6-1825-year-old overweight or obese teenagers 16.5
▌ Adults are overweight or obese indicators: BMI ≥ 28.0 is obesity, between 24 to 28 is overweight, 18.5 to 23.9 is normal, and <18.5>
Some people's BMI level does not reach the level of obesity, but there is still a potential risk of obesity. For example, a large amount of fat accumulates abnormally in the waist and buttocks, which is recessive obesity , under normal circumstances, waist circumference is less than 85cm for men. Women<80cm,>
The gold standard for detecting overweight or obesity is body fat rate , which is 10-20% for men and 20-32% for women. Controlling within a reasonable range is beneficial to health.
How to reasonably choose
to burn fat?
There are many ways to lose weight in obese people, but they must be comprehensively evaluated and judged based on a variety of factors such as personal exercise capacity, physical condition, and obesity reasons.
▌ has strong athletic ability : Use high-strength intermittent exercise.
▌ simple obesity caused by long-term sedentary : use aerobic exercise.
Aerobic exercise is one of the lowest thresholds for weight loss. Other exercise methods require higher professional level. For example, resistance exercise (strength) lasts longer, often because of unreasonable training methods, training content, and training structure. , Resulting in poor training effects.
increases the body's metabolic rate
helps to lose weight
basal metabolism will change after exercise. The principle is that skeletal muscle, which is an important metabolic organ of the human body, distributes throughout the body and maintains joint and bone stability. Exercise can exercise muscles, thereby strengthening the muscle mass of skeletal muscles, so that the body's metabolic capacity is enhanced as a whole.
When the human body does aerobic exercise, it will not only consumeThe internal ATP also consumes glucose and lipids. If aerobic exercise exceeds one hour, protein will be broken down, and skeletal muscle will also be lost. Therefore, the most effective way to reduce fat is to train for strength and endurance at the same time.
For those with strong athletic ability, it is recommended to do strength training for 10-15 minutes first, and then do aerobic training for 35-45 minutes for the best fat burning effect.
exercise to reduce fat
Do you need to control your diet?
If the diet does not change and the amount of exercise is increased, the metabolism in the body will definitely be changed and the body will become thinner slowly.
If you want a faster fitness effect, you need to control your diet properly, not completely starving or not eating, you should add 100~200 kcal on the basis of maintaining the basic metabolism of to avoid obesity caused by excessive intake of calories .
What should I do if weight loss encounters a plateau
?
The human body has a function of protecting the active state of life. When a large amount of fat is lost, the human body will produce an emergency response, causing a short period of metabolic stop. Many people maintain their weight at this stage, which is normal. status.
When the plateau period lasts for a period of time, as long as the exercise continues or the exercise mode is changed, the weight will continue to drop and pass the plateau period smoothly.
Who is not suitable for
exercise to lose weight?
For ordinary people, no matter what age they are in, whether they are healthy or not, they should exercise. But there are also people with special circumstances who cannot exercise autonomously:
▌ patients with chronic diseases .
▌ People with abnormal joint dysfunction caused by long-term improper exercise training . People above
need to exercise under the management and guidance of professionals.
Common exercises to lose weight
Misunderstanding
▷ Misunderstanding 1: Does exercise require a lot of exercise to lose weight? The principle of
exercise weight loss is to produce different exercise effects according to the energy consumption of different exercise methods. The amount of exercise is generally arranged according to the individual's own exercise ability.
▷ Misunderstanding 2: Diet combined with exercise is more effective than exercise alone?
When the body's metabolism is abnormal, the body will have a protection and inhibition mechanism, and the body's energy will stop decomposing. When the human body is in a state where hunger and exercise are superimposed for a long time, metabolism may be abnormal, resulting in unchanged body weight, and even low exercise ability or sports injury.
▷ Misunderstanding 3: Do not pay attention to hydrating during exercise?
The biological oxidation of fat requires water, and exercise consumes water in the human body. Therefore, you must remember to add water during exercise. This is related to the success or failure of fat loss.
