Tianjin North Net News: “No weight loss in March, sadness in April”, After the spring flowers bloom, summer soon arrives. When clothes can no longer cover the fat, many people think of losing weight. One year since the opening of the “Multidisciplinary Obesity Clinic” of Tianjin People’s Hospital Health Management, Chief Physician Li Chunjun, director of the Health Management Center, summed up the experience of more than 200 successful weight loss cases guided by the team, and found the following tips for successful weight loss. You can also easily exercise to lose weight during work, avoid sports injuries, and promote health for a long time.
Break sedentary and reduce resting
Exercise weight loss starts by breaking sedentary. In addition to regular exercise, you can also walk more and stand properly in daily life to break the sedentary and increase the amount of physical activity, thereby reducing the risk of cancer and chronic diseases caused by sedentary. You can set an alarm clock at home or at work to remind you to get up every 40 minutes.
The combination of aerobic exercise + resistance exercise + flexibility stretching training, if you want to burn fat through exercise, aerobic exercise is essential, it is recommended to do 30-60 minutes of moderate-intensity aerobic exercise every day, 5-7 days a week. The exercise intensity is mainly evaluated based on the heart rate during exercise. The heart rate range that should be reached by moderate exercise intensity = (220-age) × (0.6~0.8). For example, if you are 40 years old, moderate-intensity exercise assessed by heart rate = (220-40 ) × (0.6~0.8), your exercise heart rate can reach 108~144 beats/min or the state of “can speak but not sing” during exercise. Common aerobic exercise methods such as brisk walking, swimming, cycling, aerobics (without jumping), elliptical machines, etc.
In addition, it is not that the longer the exercise time, the more fat is consumed. The rate of aerobic exercise for more than 1 hour will not only greatly reduce the rate of burning fat, but also increase exercise injury and fatigue.
With weight loss, muscle loss will inevitably occur, and muscle loss is the reason for the reduction of the body’s basal metabolic rate and the main factor that is easy to rebound after weight loss. Resistance exercise can effectively combat muscle loss and even increase muscle mass. It is recommended to exercise one part every day, 10-15 sets of each movement, 2-3 sets each time, and 48 hours after each part is exercised before exercising. Commonly used resistance exercises such as lifting dumbbells, elastic band exercises, slow squatting against the wall, standing wall push, plank support, etc. For example, the slow squat against the wall has a significant effect on increasing the leg muscles, and the standing wall can increase the strength of the core muscle group.
Flexibility training can enhance the coordination and balance of the body. Stretching should be performed for at least 10 minutes before and after exercise to avoid sports injuries and accumulation of lactic acid in muscles. Long-term adherence can prevent accidental falls in old age. It can also increase the rate of fat metabolism after exercise.
Do not do exercises that burden the joints
You can choose your favorite and easy-to-operate exercise according to the above three types of exercise, so as to prevent exercise and lose weight without rebounding. Due to the greater pressure on the joints due to heavy weight, do not choose sports that have a large load on the joints, such as skipping rope, going up and down stairs, confrontational ball sports, running, and jumping. In addition, you can find a partner to exercise with, or listen to music while exercising, which can also increase the interest of exercise, which is conducive to long-term persistence.
Make exercise a normal way of life
In the process of weight loss, you should develop the habit of exercise, whether you can sit or lie down, stand or sit, and climb stairs or not. Take the elevator and consciously increase your daily activities. If you are busy with work or other reasons, it is impossible to exercise with a whole block of time. You can use the fragmented time in your life to exercise. You can exercise for 10 minutes if you have 10 minutes. The cumulative effect is also not bad. For example, you can do abdominal breathing, shrugging, neck up, tiptoe, ankle pump and other exercises while sitting, and resistance exercise can also be done in fragmented time. Before going to bed, you can do exercises such as glute bridges and seated rowing in bed.