What are the healthy exercise methods for weight loss?

In today's life, it is very important to have a healthy body. As the saying goes, health is the capital of revolution. If the body is healthy, making money is a piece of cake. However, if the body is not good, no matter how rich you are, you will not be able to spend it. Therefore, it is imperative to maintain good health, and life lies in exercise. We should determine the direction for ourselves and set a goal for ourselves. So what are some healthy exercise methods for weight loss?

1. Exercise prescription is based on the age, gender, physical fitness and health status of the participants, and determines the exercise items as well as the intensity, time, frequency and precautions in the form of a prescription.

Exercise prescription is similar to prescription by clinicians, but the difference is that one uses medication as a treatment method, while the other uses exercise as a fitness method. Exercise prescriptions can be divided into fitness exercise prescriptions and rehabilitation exercise prescriptions according to the purpose and object of exercise.

2. Contents of exercise prescription for healthy people

(1) Before formulating an exercise prescription, you must test your health status to determine the purpose of exercise. The content of exercise is determined based on your health status and physical fitness, interests, hobbies, venue, equipment conditions, whether you have companions or instructors, and combined with factors such as season and climate. Each exercise can be divided into three parts: the preparatory part, the basic part (which is the main item of the exercise prescription) and the ending part.

(2) Exercise intensity

Exercise intensity is the most important factor in exercise prescription and the core of exercise prescription. If the intensity is too low, there will be no obvious changes in the body and the purpose of fitness cannot be achieved; if the intensity is too high, the body will change drastically and it will be easy to get excessive fatigue and sports injuries.

So, how do you determine the appropriate exercise intensity?

Physical exercise for high school students should be mainly aerobic metabolism with moderate intensity, which can be calculated using the Kavonen formula:

Suitable heart rate for exercise = resting heart rate + (maximum heart rate - resting heart rate) × 60%. The maximum heart rate is generally 220 minus age.

For example, if the maximum heart rate of a 16-year-old is 220-16=204 beats/min, and his heart rate at rest is 80 beats/min, his appropriate average heart rate per minute during fitness exercise is:

80 + (204-80) × 0.6 = 154 times/min

(3) Exercise time and frequency: 20 to 60 minutes of exercise a day is best. The general principle is: the lower the intensity, the longer the exercise time; the higher the intensity, the shorter the exercise time. Exercise time can be arranged after getting up in the morning or after class in the afternoon.

It is appropriate to exercise 3 to 4 times a week, not less than 3 times, with an interval of no more than 3 days. It is best not to feel tired the next day. Note:

1. Exercise prescriptions are not static. After a period of physical exercise, you should adjust your exercise prescription according to your body's functional status;

2. When the weather is foggy, or you are suffering from an acute illness or fever, you should suspend physical exercise;

3. Exercise load should be smaller in the morning, larger in the afternoon, smaller when there are physical education classes on the same day, and smaller during the final exam period;

4. Girls should reduce their exercise during menstruation and avoid running, jumping, and strength exercises that require high intra-abdominal pressure.

After reading the above introduction to healthy exercise and weight loss methods, I think everyone should have some understanding. We need to tailor a health prescription for ourselves, give ourselves a clear direction and goal, and stick to it to the end. I believe that reality will give us a satisfactory answer, and our physical health will also be effectively guaranteed.