Mechanism of losing weight by exercise
As one of the most effective ways to lose weight, exercise is because:
(1), the main energy of human body comes from sugar and fat during exercise. In aerobic exercise, the energy source of muscle contraction is sugar in the initial stage. When continuous exercise reaches 60- 120 minutes, the function of free fatty acids reaches 50-70%. At this time, the absorption and utilization of free fatty acids and glucose in blood by muscles increase, which leads to the release of a large number of free fatty acids by adipocytes and makes adipocytes thinner; At the same time, excess blood sugar is consumed and cannot be converted into fat, resulting in body fat loss and weight loss.
⑵ Research shows that physical exercise can improve lipid metabolism. During exercise, the secretion of adrenaline and norepinephrine increases, which can improve the activity of lipoprotein enzyme and accelerate the decomposition of chyle and low-density lipoprotein rich in triglycerides, thus reducing blood lipid, increasing high-density lipoprotein and finally accelerating the action of free fatty acids.
(3) People who often engage in endurance exercise, peripheral tissues, especially muscle cell membrane, have improved insulin receptor sensitivity and enhanced insulin binding ability. Insulin has a strong inhibitory effect on lipolysis, and its decrease is accompanied by the increase of catecholamine and growth hormone, which eventually accelerates the action of free fatty acids.
(4) Obese people have low metabolic rate and less energy consumption when they are at rest. After systematic exercise, the functional level is improved, especially the enhancement of cardiac function and the improvement of endocrine regulation, so that the resting Xie level and energy consumption of obese people are increased. It is reported that 96% of the energy of muscle tissue at rest comes from the decomposition of free fatty acids.
5. Obese people often have normal loss of appetite and reduced food intake after proper intensity of exercise training, thus limiting calorie intake, causing negative balance of energy metabolism and reducing body fat. In addition, the special strength of food is enhanced after exercise, which is conducive to the decomposition of energy substances.
Formulation of exercise prescription
Principles of making exercise prescription:
(1), safety. The intensity or load of exercise should be determined according to the degree of obesity, health status and cardiopulmonary function, and should be treated differently. In short, we should engage in sports without harming our health and affecting the growth and development of children and adolescents, and generally aerobic exercise is the main method.
(2) acceptability. The way of exercise should interest the exerciser and keep exercising for a long time. In particular, children's psychological characteristics are strong curiosity and poor patience, and they should constantly change their exercise methods, contents and routes. It's best to let nature take its course and have fun, and don't use the standard of * * to ask children. The cost should be low and the average family can afford it.
(3), the expected effect. After exercise, the weight and body fat should be reduced to a certain level, the cardiopulmonary function and physical health should be improved, and the obesity level cannot jump back to the original level within 3-6 months after stopping exercise.
Exercise prescription
First, exercise prescription for obese children:
1. Sports: It is applied to sports that focus on physical exercise, such as long-distance running, walking, swimming, kicking, skipping, relay running, cycling and recreational competitions. If possible, you can exercise on an indoor treadmill or a treadmill.
2. Exercise intensity: Obese children should not exercise excessively because of their heavy weight and poor cardiopulmonary function. Taking the heart rate as the standard, it should reach 60-70% of the highest personal heart rate during exercise, and the heart rate can be slightly lower at the beginning of exercise, such as 100- 1 10 beats/minute; Taking the oxygen consumption rate as an index, the intensity of aerobic exercise should generally be 50-60% of the individual's maximum oxygen consumption.
3. Exercise frequency: Obese children exercise to lose weight. First, lose the body fat now; The second is to cultivate their good habit of long-term exercise, so as to achieve their ideal weight in adulthood. Proper exercise frequency can prevent obese children from stopping exercise because of disgust or fear of exercise. Generally, it is advisable to exercise 3-4 times a week.
4. Exercise time: According to the obesity degree of obese children, the expected weight loss requirements, and the intensity and frequency of exercise that can be followed, the duration of exercise is arranged, ranging from several months to several years. Exercise for at least 30 minutes at a time. There should be 10- 15 minutes of preparation before exercise and 10- 15 minutes of finishing after exercise. In addition, the timing of exercise is also very important. Because the biological rhythm of the body changes periodically, taking part in the same exercise consumes 20% more energy in the afternoon than in the morning, so exercising 2 hours before dinner can reduce fat more effectively than other times.
Second, the exercise prescription of young obese people: Compared with children and middle-aged and obese people, young obese people have good physical strength and strong tolerance to fatigue, which can appropriately increase the intensity and amount of exercise.
1. Sports: long-distance running, walking, swimming, boating, mountain climbing, equipment, etc. There are also aerobics, such as aerobics, disco and ball games.
2. Exercise intensity: Generally, the exercise intensity can reach 60-70% of my maximum oxygen uptake or 70-80% of my highest heart rate.
3. Exercise frequency: Due to the strong subjective desire and consciousness of young obese people to lose weight, in order to improve the weight loss effect, the exercise frequency can be appropriately increased, and it is generally appropriate to exercise 4-5 times a week.
4. Exercise time: each exercise time is not less than 1 hour, and the duration can be determined according to the weight loss requirements. It is best to exercise 2 hours before dinner.
Third, the exercise prescription for middle-aged and elderly people to lose weight: With the growth of age, the organ function of middle-aged and elderly people is relatively declining, especially obese people, especially some obese middle-aged and elderly people are often accompanied by different degrees of complications, so when formulating exercise prescriptions for middle-aged and elderly people, more attention should be paid to safety.
1. Sports: long-distance walking or hiking, jogging, cycling, swimming, mountain climbing, etc. , supplemented by Tai Ji Chuan, table tennis, badminton, tennis and disco aerobics.
2. Exercise intensity: The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of the maximum oxygen uptake. Generally, 50 years old is controlled at 130 times/minute; 60 years old should be controlled within 120 times/minute.
3. Exercise frequency: Middle-aged and elderly people, especially the elderly, can increase or decrease the exercise frequency according to the situation, generally 3-4 times a week, due to the lower metabolic level of the body and the longer recovery time after fatigue.
4. Exercise time: each exercise time should be controlled at 30-40 minutes, and exercise in the afternoon is the best. In order to strengthen physical fitness and improve health level, middle-aged and elderly people had better form a good habit of exercising all year round.
For the above weight-loss exercise prescriptions of different age groups, if they can be combined with appropriate dieting (except children), the weight-loss effect will be better.
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