What should I do if my flesh is loose after I become fat and thin?

Generally speaking, in the process of exercise to lose weight, there will be no loose meat. Generally, it is drug-induced weight loss, and the relaxation is serious. We should immediately stop taking medicine to lose weight, switch to exercise to lose weight, and strengthen muscle exercise. At this time, the strength may be relatively high, and the muscles will become tight and elastic for a while, and there will be no relaxation.

1. Walking and medical walking

Walking is a simple and effective aerobic training method, which is suitable for obese people who are older and in poor health. According to the exerciser's condition and physical strength, specify a certain distance, walking slope, speed, the number and time of intermediate rest. Walking can effectively reduce body fat, and it is more obvious than strenuous exercise. Walking can not only reduce fat, but also strengthen muscles. Therefore, it is suggested to take a walk instead of dieting, because dieting can reduce both fat and muscle.

Examples of common walking routes: ① 200-600 m level road: walk at a speed of 30-50 m/min, and rest for 5 minutes every 100 m; ② 800-1600 m level road: walk at a speed of 50-100 m/min, and rest for 5 minutes on the way and at the end. ③ Distance of 2000m: There are two short slopes (about 100m) in the distance, with a slope height of 5 ~ 10, and the rest are flat roads. Walk at a speed of 40 ~ 50m/min 1000m and rest for 8 minutes. On the way back, I walked at the same speed 1000m and rested for 8 minutes.

It is best to take a walk in a beautiful place, next to the hills with trees and flowers. It is best to do it under the guidance of a doctor.

When walking, you should be in a good mood and relax your muscles. If you cooperate with upper arm activities and massage, you can make the walking effect better. If you cooperate with breathing and keep Dantian or Yongquan points at the same time, you can play a dual role in walking and qigong.

2. Fitness running

Fitness running is very popular with middle-aged and elderly people because it doesn't need special sports equipment. Generally, it belongs to moderate intensity and is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short.

The amount of exercise in fitness running is determined by the product of exercise intensity and time. Generally speaking, young and healthy people should choose the exercise with higher intensity and shorter duration, while middle-aged people and people with poor health should choose the exercise with lower intensity and longer duration.

Measuring heart rate is the simplest way to measure exercise intensity. People who take part in fitness running had better learn to take their own pulse. The pulse number of radial artery is usually measured.

First count the number of pulses in 10 second, and then multiply it by 6, which is the pulse rate of 1 minute. People aged 30-40 can gradually accelerate the pulse rate from 1 10 beats/min to 150 beats/min; People aged 40-49 can increase from 105 times/minute to 145 times/minute; The population aged 50-59 can increase from 100 times/minute to 140 times/minute; Over 60 years old can be increased from 100 times/minute to 130 times/minute. It is a simple, objective, accurate and safe method to take the heart rate immediately after exercise as an index to consider the amount of exercise. Because this can not only reflect the function of the heart to adapt to exercise, but also reflect the adjustment and adaptation of the whole body. The acceleration of heart rate can't reach the standard, which means that the amount of exercise is too small to achieve the purpose of exercise; If the heart rate increases beyond the standard, it means that the exercise is too heavy and the burden on the heart is too heavy, which is harmful to the body. The recovery of heart rate after exercise can also explain the amount of exercise. If the pulse rate after exercise returns to the pulse rate before exercise within 5 minutes after rest, it shows that the amount of exercise can be increased. If you can't recover after more than 10 minutes, it means that the amount of exercise is too large and should be reduced. Of course, whether you feel good after exercise can also be referenced. If you feel unwell, poor sleep, loss of appetite or even depressed after exercise, you should stop exercising and see a doctor, and then start exercising after your physical condition improves. If you feel good, your appetite and sleep are good, and your physical strength increases, you can increase your exercise to achieve the goal of losing weight.

A member of a middle-aged and elderly long-distance running team in Shanghai is over 50 years old, with a height of 150 cm and a weight of 85 kg. He is short and fat, and his weight is reduced to 65 Jin after long-distance running every day. The team members who can persist in long-distance running for more than 3 years and can run long distances have good cardiopulmonary function, and no one is obese.

3. Bicycle

Riding a bike can not only lose weight, but also make your figure symmetrical. Because cycling is an exercise that needs a lot of oxygen, it can also strengthen the heart function. At the same time, it can also prevent hypertension, sometimes more effective than drugs. There are many ways to lose weight by cycling, and the most commonly used ones are as follows:

Method 1: Ride at a constant speed to lose weight

The so-called uniform circulation method, as its name implies, is to maintain a relatively uniform speed in the process of losing weight for about 30-40 minutes. And breathe evenly during use. Although this way is chronic, it has a good effect on losing weight.

Method 2: Lose weight by cycling.

Compared with the method of uniform circulation, the blasting cycle takes much less time. This diet requires most of your strength to burst out, in order to instantly increase the speed of the bicycle to the limit. Through this outbreak, your muscles can quickly get super tension, and finally you can get considerable weight loss by continuing to cooperate with breathing.

Method 3: Lose weight by obstacle riding.

In the process of cycling to lose weight, look for undulating terrain, use ramps as obstacles to consume fat on your legs, and soon you will find that the excess meat on your legs is gone.

Method 4: Speed-changing cycling to lose weight.

In the process of riding at a constant speed, we can improve our adaptability to aerobic exercise by accelerating this circular exercise from time to time, so as to better absorb the weight loss effect in aerobic exercise.

Method 5: Unconventional cycling to lose weight

In the process of riding, I will leave my hips from the cushion and ride with my waist and abdomen, so that the fat on my waist and abdomen formed by sitting in a chair for a long time will be completely eliminated.