Suitable for middle-aged people to lose weight, the so-called middle-aged obesity, people's weight and body shape are related to age, once they get old, they will get fat if they basically don't eat, because less muscle exercise leads to slower metabolism, so their weight will be out of control. The following is suitable for middle-aged people to lose weight, and I hope it will be useful to everyone.
Suitable for middle-aged people to lose weight 1 Common methods: accelerate walking.
It seems common sense that the faster you walk, the more calories you burn. Yes, but what you may not know is that when you increase the amount of exercise, the calorie burning will increase exponentially, not linearly.
From 4 kilometers per hour to 4.8 kilometers per hour, the number of calories burned per hour will increase by 36 calories.
Continue to increase the speed of walking, which can bring higher calorie burning. If you walk 6.4~7.2 kilometers per hour, you will burn nearly 150 calories.
By speeding up walking, you will get the following health benefits:
Lowering blood pressure, lowering cholesterol, improving blood sugar control and reducing the risk of various diseases.
A study published in the international academic journal PLoS One shows that people who walk faster often live longer than those who wander around.
Of course, you don't need to spend 30 minutes to get the result. You can shorten the time and exercise at intervals.
Recommended method 1. (30-20- 10) Take a walk.
Intermittent exercise, also known as intermittent exercise, is cycling between fast and slow walking speeds, which can maximize your metabolic function.
The method comprises the following specific steps:
1, Warm-up: Warm up for 3 minutes first, focusing on ankle exercises.
2. Take a brisk walk: After warming up, take a brisk walk for 30 seconds.
3. Accelerate: Accelerate in the next 20 seconds, but don't reach your limit.
4. Go fast: Walk at your fastest speed for about 10 second.
Carry out 30-20- 10 cycles for 3-4 times, and walk slowly 1 min for each cycle.
Recommended method 2, walking plus strength training.
From the age of 25, most people will lose about 5 ~ 10 Jin of muscle every10 year. But through strength training, you can build and maintain fat burning, exercise muscles and improve walking ability.
In order to prevent muscle loss, we don't need to wake up in the gym for a long time, but we can do health training three times a week. This is a combination training, and the steps include:
1, warm-up: Same as above, warm up for 3 minutes, with emphasis on ankles.
2, fast walking: 4 minutes fast walking, the speed is about 60% to 70% of the limit speed.
3. lunge: take a big step forward with your right foot, then lift your foot, straighten your body, with your thighs at 90 degrees to the upper body, parallel to the ground, your right ankle on your right knee and your toes pointing down. Then do the same step with your left foot and move forward 20 steps.
4. Go: Repeat the second action.
5. Do elevated push-ups: You can prepare a yoga mat to do on the ground or directly on the bed. Note that the head should be consistent with the spine and the hip muscles should be tight. Elbow down-get up and do 10 to 12 times.
6. Let's go: Repeat the second action.
7. Move your squat: stand up, step aside with your right foot, the length between your feet is slightly wider than your shoulders, then squat down and imagine yourself sitting in a chair. Pay attention to your knees behind your toes, hold your head high and squat down until your hips are just above your knees. Hold for a few seconds, repeat 10 times and move from right to left. Then 10 moves from left to right.
8. Go: Repeat the second action.
9 Walking on the board: pose for push-ups and tighten back, waist, abdomen, buttocks and legs. Keep your feet still and move your hands forward bit by bit until your body almost touches the ground. Then keep your hands still and move your feet forward a little bit to restore your initial state. This cycle is also 10~ 12 times.
10, let's go: repeat the second action.
1 1, rest for 2 minutes to cool down.
Suitable for middle-aged people to lose weight. 2 How do middle-aged women exercise to lose weight?
1, dance
In autumn, cool weather always makes MM people want to exercise. At this time, if you want to lose weight in autumn, you might as well take dancing as a way to lose weight. Dancing is not only a fashionable way to lose weight, but also can make your limbs more flexible. For many women who have worked in the office for a long time, this is a very good way to lose weight by exercise, which can quickly restore their slim figure.
In the way of dancing to lose weight, there are various dance forms for MM with different personalities and hobbies to choose from. Therefore, MM can choose the dance form she is interested in according to her own situation, which will make the slimming effect twice the result with half the effort and be fun. In general, among so many kinds of dances, the most effective and fastest forms of slimming dance mainly include belly dance, Latin dance, ballet, etc., which can make the whole body fat burn quickly, thus achieving good slimming effect.
Step 2 jog
Outdoor exercise is the most desirable way for many MM to lose weight in autumn, because it allows them to fully breathe the fresh air in autumn and feel the cool breeze in autumn. Jogging can completely satisfy MM's desire, and jogging can also easily and quickly lose weight in autumn, so that MM can return to a gentle and graceful posture in a short time. Jogging can promote the body's blood circulation, thus speeding up metabolism, which can burn fat well.
But when jogging, you should pay attention to it, and it is best to choose the avenue. This is the really healthy way to lose weight. Many times, MM people may always choose to jog on the road for convenience, but do you know? Jogging on the road will make you inhale various gases such as automobile exhaust, which will damage your health. Therefore, if you want to lose weight quickly by jogging, you'd better choose a clean place such as a park.