-Exercise weight loss should be used light physical activity, that is, suitable endurance exercise to increase the body's aerobic metabolism as a principle; - Emphasis on suitable for the characteristics of the family, easy to implement and adhere to;
-Weight-loss exercise time should be relatively long, the beginning of the day half an hour, and gradually over the 1 hour a day, the exercise should be arranged in the meal half an hour after the best every day, at least not less than five times a week. 5 times. After each exercise can make the body slightly sweat, and no tachycardia and excessive fatigue is more appropriate.
Two easier and more effective exercise methods
Walking
Walking is a kind of exercise, but due to insufficient exercise, often can not meet the requirements of weight loss and fitness, while walking is different, according to the test, walk the same distance to complete the walking exercise consumes energy for the walking of two times.
Time, distance
Start half an hour a day, walking 3 kilometers; 40 minutes in the second week, walking 4 kilometers; 50 minutes in the third week, walking 5 kilometers; 1 hour in the fourth week, walking 6 kilometers, and later long-term persistence. 10-year-old children under the age of the final walk 40 minutes a day, 4 kilometers; 10-13 years old teenagers final walk 50 minutes a day, 5 kilometers.
Speed
In principle, it is 1 kilometer every 10 minutes, which can be slower at the beginning and gradually reach the requirement later. Walking distance and speed, you can use the post-exercise heart rate to grasp, the general heart rate should not exceed 150% of the quiet time is appropriate.
Posture
Steps should be larger, children over 13 years old and adults should be no less than 70 centimeters per step. Head slightly raised, upper body slightly forward, shoulders relaxed; arms try to forward, upward swing up, breathing evenly, energy concentration; step center of gravity first heel and then moved to the toe, to be strong and powerful.
Stair climbing
Stair climbing exercise consumes more energy, because in addition to the movement can consume energy, but also to overcome their own gravity, such as climbing 10 floors, it is equivalent to more than 100 pounds of body weight to enhance the 30 meters high, this part of the energy consumption is quite large. It has been determined that the energy consumed by going up and down the stairs is equivalent to walking 5 times, swimming 2.5 times.
Time, distance
Stair climbing exercise half an hour each time, 1-2 times a day. To start with a small amount of exercise, and gradually meet the requirements. Ideal stair climbing speed of 30-50 steps per minute, climb 10 minutes rest 5 minutes. The heart rate after exercise should be below 140 beats per minute, with 110-130 beats per minute being more appropriate.
Safety matters
Obese people have poorer motor and coordination ability, should pay attention to safety. Concentrate your energy during exercise, keep your eyes in front of you, lift your feet sharply and place them in place, and drop them steadily, accurately and slowly.