Exercise has great benefits for the human body, especially for obese patients, and we recommend that obese friends with a BMI of 32 or more undergo surgery. So, BMI close to but less than 32 obese friends to do? We all know that to lose weight, we need to “keep our mouths shut and our legs open”. So here are some “open legs” of effective exercise methods. Exercise weight loss methods book, the ultimate enjoyment of the most comprehensive strategy.
1, swimming weight loss
In a variety of weight loss methods, the safest and most effective means of weight loss is exercise; and in a variety of sports, the most ideal weight loss exercise is swimming.
Swimming is an aerobic exercise consumes a lot of calories. This is because the heat transfer in water is 28 times that of air, and the calories consumed by a person staying in water for 8 minutes are the same as those consumed in air at the same temperature for 2 hours. So it has a better slimming effect.
The metabolic rate of people when swimming is very fast, 30 minutes can consume 1100 kJ of calories, and such a metabolic rate can be maintained for some time after you leave the water, so swimming is a very ideal way to lose weight. When swimming, the body is held up by the buoyancy of the water, hands and feet, the joints and muscles of the whole body are evenly coordinated, and all parts of the body are stretched, making the body more proportionate.
2, jogging to lose weight
Simple and easy running is known as the king of aerobic metabolism, and jogging in running is known as fitness running. Jogging action is simple, the amount of exercise is also very easy to adjust, the effect of slimming is more significant.
In jogging, the waist, back and limbs are in constant motion, in addition to effective fitness, but also burn fat, thereby reducing the storage of body fat, to achieve the effect of slimming. However, it should be noted that jogging should be timely hydration. It is best to run 3-5000 meters a day, just run as normal, without running on the forefoot. After running to muscle stretching action for about 15 minutes.
Jogging, for maintaining good heart function in the elderly, prevent the decline of lung tissue elasticity, prevent muscle atrophy, prevention of coronary heart disease, hypertension, atherosclerosis, etc., has a positive effect. At the same time can accelerate fat consumption to achieve rapid weight loss purposes.
3, jump rope weight loss method
Speaking of jumping rope, many women are not unfamiliar, but for the magical weight loss effect of jumping rope, not everyone learns to grasp.
From the amount of exercise, continuous jump rope 10 minutes, and jogging 30 minutes or jump aerobics 20 minutes of energy consumption equivalent. So, jumping rope is also a kind of aerobic exercise that can burn a lot of calories in a short time.
In view of the unique health effects of jumping rope for women, fitness experts specially designed a “jump rope progressive plan” for female fitness. When learning, only in situ jump 1 minute, 3 days later you can continuously jump 3 minutes, 3 months later can continuously jump on 10 minutes, half a year later every day can be implemented “series of jump”.
4, climbing the stairs to lose weight
Today, people’s living conditions are better, go out by car, upstairs by elevator, the amount of exercise is very limited. If you can use more stairs to exercise in the daily, not only to prevent the occurrence of coronary heart disease, but also particularly conducive to weight loss and slimming.
Climbing the stairs for 30 minutes can consume 260 kcal of calories, 10 times more than meditation, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.
5, yoga weight loss method
Yoga not only can fitness, slimming effect is also quite good. Yoga diet method is different from aerobic exercise, it is in the premise of worship cultivation, improve metabolism, so that the whole body blood circulation accelerated, so as to change the ratio of fat and muscle in the body, reduce the volume of fat cells, and burn excess fat. In addition, we also need to pay attention to some issues in exercise, such as, warm-up, hydration, diet, so that exercise with half the effort.
The warm-up process should not be ignored
Before carrying out exercise, the warm-up process can not be ignored, and must be done adequately. Do a good warm-up before exercise, to maximize the body’s enthusiasm, but also mobilize the body’s accumulated fat, so that it can be fully burned in the subsequent exercise process. Before any exercise, warm-up preparation, including yoga, Pilates, we think more soothing fitness program.
These methods are introduced in the hope that obese patients can slowly control their weight through their own willpower, so as to obtain a healthy body.