2024-08-05
한어Русский языкEnglishFrançaisIndonesianSanskrit日本語DeutschPortuguêsΕλληνικάespañolItalianoSuomalainenLatina
Beijing time, August 5th
Paris Olympics men's 4x100m medley relay final
Depend onXu Jiayu、Tan Haiyang、Sun Jiajun、Pan Zhanle
This is the Chinese swimming team.
First Olympic gold medal in this event
Breaking down the USA Swimming team
Many friends were excited after seeing the Chinese Olympic athletes win the championship, and they all ignited their passion for exercise and weight loss. Before starting exercise and weight loss, first clarify the followingThree truths!
The meal is eaten bite by bite
The weight is increasing by one pound
so
Losing weight should be done step by step
SPORTS
STEP3
Evaluating the energy difference
Before formulating an exercise weight loss plan, you needAssessing individual energy intake and expenditure. By recording your daily diet and exercise, you can understand your energy intake and consumption, making your exercise and weight loss plan more scientific and reasonable.
SPORTS
STEP4
Choose the right sport
Obese people of different ages should choose the exercise method that suits them.Obese people should do a combination of aerobic exercise, anaerobic exercise, flexibility and balance training, and warm up and tidy up in time before and after exercise.。
Aerobic exercise usually requires a long exercise time (no less than 30 minutes) to have a fat burning effect. In the recovery period after anaerobic exercise, especially high-intensity interval exercise, in order to repay the "oxygen debt" during exercise, restore the body at a high level of metabolism to a quiet level, and restore damaged muscle and visceral functions, the body will still consume more oxygen, which means extra energy. This process is called "excess oxygen consumption after exercise" and generally lasts for 12 to 24 hours, or even longer.
30 minutes of moderate-intensity continuous exercise and 18 minutes of high-intensity interval exercise have almost the same effect. However, high-intensity interval exercise takes 40% less time and has more advantages in reducing absolute fat mass and improving cardiopulmonary function.
Flexibility and balance training integrates balance, stability, coordination, and stretching. It can maintain the elasticity, extensibility, and flexibility of muscles and ligaments, activate the muscles around the joints, improve the stability of each joint during exercise, and put the body into the best state of exercise. Balance training can help the brain better understand and control muscle movement, improve the coordination of nerves and muscles, reduce the risk of sports injuries, and consume more energy.
Walking, jogging, swimming, cycling, water exercises, yoga, Tai ChiAll of these are low-to-moderate intensity aerobic exercises and are suitable for most obese people. Children and middle-aged and elderly people can also practice them.
Climbing, skipping rope, rowing, aerobics, dancingThese are moderate-intensity aerobic exercises and are suitable for young people who are in good physical condition and have no serious chronic diseases.Not suitable for people with knee osteoarthritisChoose this type of exercise.
Young people with good physical strength, middle-aged and elderly people without serious chronic diseases, and patients with mild to moderate osteoporosis can increase muscle strength and improve athletic ability through most anaerobic exercises.Straight leg raise, hip muscle training, static squat trainingAnaerobic exercises are especially suitable for patients with knee osteoarthritis.
Flexibility and balance training, such as Tai Chi, yoga, Pilates, etc., are suitable for most people.
Patients with chronic diseases such as hypertension, diabetes, coronary heart disease, respiratory diseases, hip and knee pain, and lower limb musculoskeletal diseases are bestUnder the guidance of a doctor, and develop a personalized exercise plan based on the rehabilitation principles of related diseases.
Correct exercise can control the progression of the disease, relieve joint pain, maintain and improve joint function. When joint pain, stiffness, swelling or other physical discomfort occurs, patients should reduce exercise or even stop exercise.
To achieve healthy weight loss, you need the guidance of sports experts and professional doctors!
Source: Comprehensive Health China, Tianjin Daily and other online information
Collect and organize the latest news information and make it available for free for everyone to read
