What are the scientific fitness and weight loss plans?

When it comes to losing weight, it almost touches the tears of those who love beauty, because it takes countless time, energy and money to make people feel exhausted. Therefore, it is imperative to find a scientific fitness and weight loss method, and it is also essential to formulate a detailed and professional scientific fitness and weight loss plan. So what are some scientific fitness and weight loss plans? This is the problem we are going to solve for you today. Let’s move on to the following study.

At the beginning, you can practice Tai Chi, Tai Chi sword, walk, jog, do fitness gymnastics, etc. Later, as your physical fitness improves, you can gradually increase the intensity of exercise and then do high-intensity exercise projects; mental workers often use their brains and do not move at their desks, so walking, jogging, climbing, playing ball, swimming, gymnastics, etc. are very good fitness projects for mental workers to enhance their cardiopulmonary function and physical fitness; retired people are relatively old, so it is not suitable for high-intensity exercise. Tai Chi, Qigong, walking, jogging, gateball, radio gymnastics and other activities can relax and nourish the mind, prolong life, and you can choose to do several of them together; obese people can choose cycling, ball games, long-distance running, swimming, skipping rope, shuttlecock kicking and other activities to consume excess fat in the body and make the body fit and slim; thin people should choose exercises that enhance muscle strength and promote digestion and absorption, such as push-ups, single and double bars, pullers, and dumbbell lifting; the latter include running, swimming, radio gymnastics, Tai Chi, ball games, etc.

Fitness should follow physiological laws

At the beginning of exercise, you should first do some milder, low-intensity warm-up exercises to prepare your body before entering into strenuous exercise. You can do stretching exercises such as brisk walking, jogging, and joint mobility, which can increase the flexibility of joint tissue and muscle coordination. When doing aerobic equipment training, you can set low intensity and low speed at the beginning. After the heart rate, blood circulation, energy metabolism and body temperature increase, you can gradually increase the intensity and speed. This will not only help the efficiency of muscle activity and the lubrication of joints, but also prevent sports injuries. When you start exercising, you should arrange the amount of exercise according to your own situation. Aerobic exercise should be about 20 minutes or longer, with a moderate or above intensity and a heart rate of about 130-170. For muscle training, you should choose appropriate weights, and muscle training and aerobic training should be carried out together.

First step: warm up

If your physical fitness cannot keep up or you are overweight, the speed of the treadmill can be set between 6.50 and 7.00 (depending on your height. If you are short and overweight, you should slow down accordingly). The purpose of this is to prevent your knees from being crushed by your own weight. Then run for 10 minutes and walk for 5 minutes, and gradually increase the time as your physical strength increases.

Step 2: Aerobic exercise

Do sit-ups after running, and it also depends on your own situation. For example, do 15 in a set, rest for 1 minute in between, a total of four sets. It is worth noting that when you bend your legs, your hands must be placed behind your head. When you rise, your body should not touch your legs completely. When you fall, fall slowly and do not let it all down. Your abdomen should be tightened because you are exercising your abdomen, not your spine...

Step 3: Strength training

I believe that through studying the above text content, the majority of beauty lovers will have a clear understanding of the scientific fitness and weight loss plan, and will be more adept at the process of fitness and weight loss. But I still want to remind everyone that there are many reasons for gaining weight, so we should not only exercise, but also control our appetite, not overeat meat and fish, but also balance meat and vegetables, and at the same time pay attention to our own living habits.