Will sports lose weight? Find the main reasons about the sports weight loss rebound or not.
First, improper selection of sports
Obese people exercise like sports normal in the case of weight-bearing exercise. Therefore, at the beginning of the exercise should pay attention to, first select a good sport. (Aerobics), such as cycling, dancing, walking, jogging, stairs, climbing, ball activities and gymnastics, skipping, swimming, swimming and so on. And walking in the water, etc., where cycling and swimming on the knee and foot joint load is not heavy, it is more suitable for obese exercise. To lose weight, it is necessary to consume a lot of fat, while the consumption of fat requires a lot of oxygen, and long enough exercise time. So to achieve the purpose of weight loss must choose a longer time, but also inhalation of a lot of oxygen movement (known as aerobic exercise), so the best exercise is to lose weight is to walk. This is the best way to consume this extra fat. To lose weight friends should always think of “ride as walking, sitting as standing” advice.
Second, improper physical control
Whether weight loss exercise can achieve satisfactory results, often depends on the size of the amount of exercise is properly grasped. Exercise is too small, can not consume excess calories, weight loss is not ideal. Exercise is too large, more than the burden of the body, but also cause fatigue, causing adverse reactions affect health, it is difficult to adhere to. General young people can be larger, the time can be longer, the highest heart rate can be controlled at 140 times / min. Frail or mild chronic disease, the size of its exercise should be limited to (exercise) heart rate 100-120 times / min or so is appropriate to exercise to achieve breathing faster, slightly sweat and then adhere to exercise for some time is appropriate, if After exercise fatigue, but the mental state is good, energetic, good sleep, good appetite, indicating the amount of exercise is appropriate. If you feel very tired after exercise, limbs, soft and heavy, the next morning is still very tired, and feel dizzy, the whole body weakness, poor appetite, tired of the movement of the feeling that the amount of exercise is too large, you need to adjust.
Three, can not persevere
The purpose of exercise to lose weight is to improve the metabolism, consumption of excess body fat. Exercise a lot of energy consumption, the strongest weight loss effect. After stopping the campaign, the strong metabolism of the body will continue for some time, the so-called “post-effect.” This “post-effect” duration is short and generally no more than one day. If the exercise 3 days, then rest 3 days, it may be due to “after effect” disappeared, appetite and excessive consumption, so that the original weight loss effect was offset, so come to naught. At the same time, it should be noted that the beginning of the weight loss exercise within 45 days is difficult to bear fruit, and a little increase in the amount of exercise is also particularly susceptible to fatigue, it is because the fat people in the fiber fast fiber, the activities of the rapid consumption of glucose rather than fat , And therefore not easy to become thin and tired. Strengthen the physical exercise must be sustained, such as exercise stop, then the fat cell volume will increase, leaving the weight back to pre-exercise levels, and even rebound to more fat than the original.
Fourth, the time of each movement is not long enough
As the saying goes: “slow work out fine”. Physical exercise is a “fine work”, need to adhere to a long time each time work hard to practice “slow work.” Although some people also participate in weight loss exercise every day, not three days fishing two days drying net, but very afraid of tired, each time the exercise is very short. For example, each exercise a dozen minutes to feel a little bit tired to rest, this is unable to receive the effect of weight loss. Scientific research confirmed that within 20 minutes of exercise, the body only rely on glucose to supply energy, do not use fat. Only 20 minutes after the movement, the body began to use fat to supply energy that began to consume fat. Therefore, the weight loss exercise every time at least 30 minutes, it is best to exercise about 60 minutes a day, if the day did not work to participate in exercise, afternoon after work and then go home to buy food to cook, then, may wish to develop a walk after a meal The habit of walking about 1 hour a day, which will be a great advantage for weight loss.
Which exercises to lose weight does not rebound ?
1. Walking down
Use the morning and evening leisure time with this method took about 15 minutes. This method not only has the effect of weight loss, but also to promote blood circulation, correct hunchback posture.
Walking down the knee will increase the amount of exercise load, it is easy to cause damage to the joints. So the exercise time should not be too long to 120 steps per minute speed to go on about 15 minutes on it. At the beginning of the time may be a bit uncomfortable, and will be very tired, but as long as unremitting to do naturally will adapt.
2. Take a walk
If you just do it for a walk, it’s easy to be halfway by boring. You can go shopping, to the beautiful scenery to see the scenery, so that will not feel boring boring, but also to achieve the purpose of walking thin. At first, you may feel tired of the body, but also the phenomenon of swelling, but after the physical strength is no problem. Arm and legs, the greater the range of action, weight loss will be better, but do not overly barely their own.
Dumbbells are very convenient to use. Hold the dumbbell to sit down, and then move forward to lean forward.
Both to reduce weight, but also play the role of abdomen. The key is to keep practicing every day. Especially for those who are obese upper body is very effective.
1. Legs stand apart and knees bent. The chest is tilted forward, but the back is always straight. Hands holding dumbbells, raised to both sides of the level, feel the back muscles in the force. Repeat this action for 2 groups 20 times.
2. Legs standing together, hands placed in the back of the cross, you can also open to the horizontal direction. Chest forward and then come back, repeat this action 3 groups 20 times.
3. This position requires the waist back close to the stairs to protect the lower back. Hands holding a dumbbell, palms forward, joints rushed. Hand dumbbells extend to both sides of the chest, higher than the body. Pay attention to the wrist to be straight, and the hand into a straight line. Elbow to be just below the stool.
Vertical out of the dumbbell, arms stretched out, with the wrist, elbow and shoulders into a straight line. Number 2, lift the dumbbell when the breath, lift the number of times, adhere to; then the number of four, put down the dumbbell back in situ, inhale. This action repeats 2 groups 10 times.