Will weight loss come back after exercise? Teach you a few simple methods

　　Will weight loss come back after exercise? The main reason why exercise will cause weight loss to rebound

　　1. Improper selection of sports events

　　Exercise for obese people is like exercise for normal people under weight-bearing conditions. Therefore, before starting to participate in exercise You should pay attention to choosing sports first. Generally speaking, whole-body dynamic exercises (aerobic exercises) should be used to exercise the physical strength and endurance of the whole body, such as cycling, dancing, walking, jogging, going up and down stairs, climbing, various ball games and gymnastics, skipping ropes, swimming and water walking, etc. Among them, cycling and swimming do not put a heavy load on the knee and foot joints, so they are more suitable for exercise for obese people. To lose weight, you need to consume a lot of fat, and fat consumption requires a lot of oxygen and long enough exercise time. Therefore, to achieve the goal of losing weight, you must choose exercise that lasts a long time and can inhale a large amount of oxygen (called aerobic exercise). Therefore, the best exercise for losing weight is walking. This is the best way to burn off excess body fat. Friends who want to lose weight should often think of the advice that "walking is worse than riding in a car, and standing is worse than sitting."

　　2. Improper control of exercise volume

　　Whether weight loss exercise can achieve satisfactory results often depends on whether the amount of exercise is properly controlled. If the amount of exercise is too small and excess calories cannot be consumed, the weight loss effect will not be ideal. Excessive exercise, which exceeds the body's capacity, can cause excessive fatigue and cause adverse effects. healthy , and it is difficult to persist. Generally speaking, the amount of exercise for young and middle-aged people can be larger and the time can be longer. The maximum amount of exercise during exercise can be heart rate It can be controlled at around 140 times/min. Weak or slightly slow sexually transmitted diseases For those who exercise, the amount of exercise should be limited to a heart rate of about 100-120 beats/minute (during exercise). During exercise, it is appropriate to speed up breathing and continue to exercise for a period of time after sweating slightly. If you feel tired after exercise, but have a good mental state, sufficient physical strength, good sleep, and good appetite, it means that the amount of exercise is appropriate. If you feel very tired after exercise, your limbs are sore and heavy, and you are still very tired the next morning, and you feel dizzy, weak all over, have poor appetite, and feel tired of exercise, it means that the amount of exercise is too much, and you need to adjust it in time.

　　3. Unable to persevere

　　The purpose of exercise to lose weight is to increase metabolism and consume excess fat in the body. A large amount of energy is consumed during exercise, and the immediate weight loss effect is the strongest. After stopping exercise, the vigorous body metabolism will continue for a period of time, which is the so-called "after-effect". This "after-effect" lasts very short, generally no more than one day. If you exercise for 3 days and then rest for 3 days, the "after-effect" may disappear, and you may develop an appetite and overeat, which will offset the original weight loss effect and cause all previous efforts to be wasted. At the same time, you should also know that it is difficult to achieve results within the first 45 days of weight loss exercise, and you will be particularly susceptible to fatigue if you increase the amount of exercise slightly. This is because obese people have more fast fibers in their muscles, which are quickly consumed during activities. Grape Sugar instead of fat, making it less likely to lose weight and make you feel tired. Strengthening physical exercise must be sustained. If the exercise is stopped midway, the size of fat cells will increase again, causing the weight to return to the pre-exercise level, or even rebound to be fatter than before.

　　4. Each exercise does not last long enough

　　As the saying goes: "Slow work, careful work". Physical exercise is a "fine work", and you need to persist in exercising for a long time every time and work hard to practice "slow work". Although some people participate in weight loss exercises every day, instead of fishing for three days and drying nets for two days, they are very afraid of getting tired and the time for each exercise is very short. For example, if you exercise for more than ten minutes each time and then take a rest when you feel a little tired, you will not be able to achieve the effect of losing weight. Scientific research has confirmed that within 20 minutes of exercise, the human body only relies on glucose to supply energy and does not use fat. Only after 20 minutes of exercise does the body begin to use fat to provide energy and begin to consume fat. Therefore, exercise for weight loss should take at least 30 minutes each time, and it is best to exercise for about 60 minutes every day. If you have no time to exercise during the day, and you rush home to buy groceries and cook after get off work in the afternoon, you might as well develop the habit of walking after meals and walking for about an hour every day, which will be of great benefit to weight loss.

　　What exercises can you do to lose weight without regaining weight?

　　1. Walking backwards

　　Use your free time in the morning and evening to walk this way for about 15 minutes. This method not only has the effect of losing weight, but also promotes blood circulation and corrects hunched posture.

　　Walking backwards will increase the exercise load on the knees and can easily cause damage to the joints. Therefore, the exercise time should not be too long. Walking at a speed of 120 steps per minute for about 15 minutes is enough. You may feel a little uncomfortable and tired when you first start doing it, but as long as you keep doing it you will get used to it.

　　2. Take a walk

　　If you just do it for the purpose of walking, it’s easy to give up halfway because you feel bored. You can go shopping and go to scenic places to see the scenery, so that you will not feel bored and can achieve the purpose of walking to lose weight. At first, you may feel exhausted and swollen, but as your strength builds up, it won't be a serious problem. The greater the range of motion of your arms and legs, the better your weight loss results will be, but don't push yourself too hard.

　　3. Dumbbells

　　Dumbbells are very convenient to use. Sit down with dumbbells in hand, and then bend forward with your upper body.

　　It can both reduce weight and tighten the abdomen. The key is to keep practicing every day. It is especially effective for those with upper body obesity.

　　1. Stand with legs apart and knees bent. Lean your chest forward, but keep your back straight. Hold dumbbells in both hands and lift them horizontally to both sides, feeling the muscles in your back exert force. Repeat this action for 2 sets of 20 times.

　　2. Stand with your legs together and cross your hands behind your head. You can also open them horizontally. Lean your chest forward and back, and repeat this movement for 3 sets of 20 times.

　　3. This posture requires the lower back to be close to the step stool to protect the lower back. Hold a dumbbell in each hand, palms forward, knuckles up. Hold the dumbbells in your hands toward the sides of your chest, above your body. Make sure your wrist is straight and in line with your hand. Your elbows should be just below the step stool.

　　Stretch the dumbbell vertically upwards, with your arms fully extended and in line with your wrists, elbows and shoulders. Count 2, exhale when lifting the dumbbell, count after lifting, and hold on ； Then count to four, lower the dumbbells back to the original position, and inhale. Repeat this action for 2 sets of 10 times.