With the improvement of people's material living standards, the number of obese people is increasing. Obesity has become one of the important epidemics of today and it is a serious threat to human body fitness. So a variety of weight loss methods came into being. However, it has been proved that the best treatment for obesity is still exercise.
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1. The harm of obesity to human body
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Obesity is a disorder of lipid metabolism in the human body that causes accumulation of fat under the skin and around organs. It is very harmful to the human body, mainly in obesity, prone to coronary heart disease, hypertension, diabetes and so on. According to statistics, the obesity in China's heart disease patients is 2.5 times that of ordinary people; the obese people in hypertensive patients are three times normal people; in diabetes and arteriosclerosis patients, there are 3 fat people in every 4 people.
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Due to the large amount of fat deposition, the body's burden and oxygen consumption are increased. Oxygen consumption is 34%-40% higher than the average person. The accumulation of large amounts of fat in the chest and abdomen causes the diaphragm to move upwards, limiting the movement of the thorax and diaphragm. And hinder the heart and mind. The systolic and diastolic activities of the heart, combined with the delirium of the myocardial fat, reduce the contraction function, reduce the stroke volume, and slow down the blood flow, leading to obesity, dizziness, headache, fatigue or coronary heart disease, and atherosclerosis. Hardening, fatty liver, gallstones, arthritis of the lower limbs, ping-ping, slugging of the column, unresponsiveness, etc. are all related to the massive deposition of fat. The average life expectancy of fat people is 10-12 years shorter than ordinary people.
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In addition, obesity is more harmful to children. According to foreign studies, when obese people ages 10-13 years old to 30 years old, according to a foreign study, when obesity is between 10-13 years old and 30 years old, 88% of women and 86% of men remain obese. Obese children generally have poor body shape and poor mobility. Many obese children have flat knee varus, lower limb flexion, spinal injury, calcium deficiency syndrome. Some obese children are susceptible to respiratory or skin infections, and even suffer from "adult disease" such as diabetes, high blood pressure, fatty liver and myocardial infarction. Obesity also affects children’s intellectual development and normal development of sexual organs. Most obese children have psychological disorders, such as lack of self-esteem, self-abasement, self-confidence, self-confidence, and lack of self-confidence in the society.
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2. The mechanism of exercise to lose weight
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Exercise as one of the most effective ways to lose weight is due to: (1) The main energy sources for the body's movement are sugar and fat. In aerobic exercise, the initial energy of muscle contraction activity is sugar. When the exercise continues for more than 120 minutes, the free fatty acid energy supply reaches 50-70%. Therefore, the absorption and utilization of blood free fatty acids and glucose increase, resulting in fat cells release a large number of free fatty acids, making fat cells thin; at the same time, excess blood sugar is consumed and can not be converted into fat, resulting in reduced body fat, weight loss .
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(2) Research shows that sports can improve lipid metabolism. Epinephrine, norepinephrine secretion increased during exercise, can increase the activity of lipoproteinase, accelerate the decomposition of triglyceride-rich chyluria and low-density lipoprotein, which reduces blood lipids and high-density lipoprotein increased, and ultimately accelerated The role of free fatty acids.
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(3) The sensitivity of insulin receptors in peripheral tissues, especially muscle cell membranes, is often increased in endurance sports, and the ability to bind to insulin is enhanced. Insulin has a strong inhibitory effect on the breakdown of fat, and its reduction is accompanied by Increases in catecholamines, growth hormones, etc. ultimately accelerate the effects of free fatty acids.
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(4) Obese subjects have a low metabolic rate and low energy consumption at rest. Through systematic exercise training, the functional level is improved, especially the enhancement of heart function and the improvement of endocrine regulation, so that the obese person's metabolism level at rest increases, and the energy consumption increases. According to reports, 96% of the energy in the quiet elbow musculature is derived from the decomposition of free fatty acids.
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(5) Obese people undergo normal exercise training and often suffer from a normal loss of appetite and reduced food intake, which limits the intake of calories and negatively balances the body's energy metabolism, resulting in a reduction in body fat. In addition, the special power of food after exercise is enhanced, which is conducive to the decomposition of energy substances.
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3. Formulation of exercise prescription
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The principle of formulating exercise prescriptions: (1) Safety. The exercise intensity or load used during exercise should be determined according to the degree of obesity, health status and cardiopulmonary function. Attention should be paid to different treatment. In short, it is necessary to exercise without affecting physical health or affecting the growth of children and adolescents. Aerobic exercise is the mainstay. (2) Acceptability. The exercise should be of interest to the exerciser and can persist in exercise for a long time. In particular, children’s psychological characteristics are strong curiosity and poor patience. They should constantly change their exercise methods, content, and routes. It's best to be natural and happy, and avoid using adult standards to require children. The cost is low and the family can afford it. (3) Expected results. After exercise, body weight and body fat should be reduced to a certain level, and heart and lung function and physical health should be improved. The degree of obesity within 3-6 months after stopping exercise should not be rebounded to the original level.
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Exercise prescription
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(1) Exercise prescriptions for obese children: 1. Sports items: Sports items that are mainly used to move the body, such as long-distance running, walking, swimming, kicking, skipping, relay running, cycling, and recreational games. Candidates can exercise on an indoor treadmill or flat-panel. 2, exercise intensity: obese children due to their own body weight, poor heart and lung function, exercise intensity should not be too large. With heart rate as the standard, exercise should reach 60-70% of the individual's maximum heart rate. When starting exercise, the heart rate can be slightly lower, such as 100-110 beats/min. Taking the oxygen consumption as the index, the maximum oxygen consumption of the individual should generally be taken. 50-60% of aerobic exercise intensity. 3, exercise frequency: To exercise weight loss for obese children, one is to lose the body's current fat; the second is to develop their long-term good habits of exercise, resulting in an ideal body weight. Appropriate exercise frequency can make obese children not to exercise or aversion to exercise and stop exercise, usually 3-4 times a week is appropriate. 4. Exercise time: According to the obese children's obesity degree, the expected weight loss requirements, and the intensity and frequency of exercise that can follow, the duration of the exercise can be arranged from months to years. The time for each exercise should not be less than 30 minutes. There should be 10-15 minutes of preparation before exercise and 5-10 minutes of finishing after exercise. In addition, the timing of choosing exercise is also very important. Because the body's biological rhythm changes periodically and participates in the same exercise, it consumes 20% more energy in the afternoon and evening than in the morning. Therefore, exercising 2 hours before dinner is more effective than other time. Reduce fat.
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(2) Exercise prescriptions for young obese people: Young obese people have better physical strength and tolerance to fatigue than children and middle-aged and older obese people. Therefore, exercise intensity and exercise capacity may be appropriately increased. 1, sports: long-distance running, walking, swimming, boating, hiking, etc., can also practice aerobic gymnastics, such as aerobics, disco, and ball sports. 2, exercise intensity: general exercise intensity up to 60-70% of his maximum oxygen intake, or 70-80% of the maximum heart rate. 3, exercise frequency: As more young obese people have the subjective desire to lose weight, strong self-consciousness, in order to increase weight loss, the frequency of exercise may be appropriate to increase, generally 4-5 times a week is appropriate exercise. 4, exercise time: Each exercise time is not less than 1 hour, duration may be determined depending on weight loss requirements. The best two hours before dinner.
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(3) Exercise prescriptions for middle-aged and older people: As the age increases, the functions of various organs of the middle-aged and elderly people are relatively declining, especially for those who are obese, especially some obese people are often accompanied by different complications. More attention should be paid to safety during exercise prescriptions. 1, sports: long-distance walking or hiking, jogging, cycling, swimming, climbing, etc., and supplemented by Tai Chi Chuan, table tennis, badminton, tennis, disco aerobics and so on. 2. Exercise intensity: The heart rate during exercise is 60-70% of my highest heart rate, which is equivalent to 50-60% of maximum oxygen uptake. General 40-year-old heart rate control at 140 beats / min; 50-year-old 130 beats / min; 60-year-old 120 beats / min or less. 3, exercise frequency: middle-aged and elderly people, especially the elderly due to lower body metabolism, fatigue recovery time extended, so the frequency of movement may increase or decrease, generally 3-4 times per week is appropriate. 4, exercise time: each exercise time is controlled at 30-40 minutes, the best exercise in the afternoon. In order to enhance physical fitness and improve health, it is best for middle-aged and old people to maintain a good habit of exercising for years.
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For each of the above-mentioned different stages of weight loss exercise prescriptions, in the implementation process, if you can meet the appropriate diet (except for children), weight loss will be better.
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