When is the best time to lose weight?

　　Principle 1 of exercise to lose weight: stick to aerobic exercise.

　　Because fat metabolism can only occur with the participation of oxygen, aerobic exercise is the best way to lose weight. exercise method. There are three conditions for effective aerobic exercise: adequate oxygen participation; participation of most muscle groups throughout the body during exercise; and maintenance for 20 to 40 minutes. There are many forms of aerobic exercise, including brisk walking, jogging, swimming, mountain climbing, cycling, aerobics, etc.

　　Principle 2 of exercise to lose weight: achieve moderate exercise intensity.

　　For exercise prescriptions to control obesity, the amount of exercise must reach moderate intensity. If it is too small, it will have no effect, and if it is too large, it will cause damage. healthy . Self-assessment of exercise intensity can be done through pulse ( heart rate ) to determine if the pulse immediately after exercise is 170 beats/min minus your age (for example, if you are 60 years old and your pulse is 110 beats/min), it means the exercise intensity is appropriate. If it is lower than this value, "the face does not change and the heart does not beat", it means that the amount of exercise is insufficient; if it exceeds this value, it means that the exercise intensity is too high.

　　Principle 3 of exercise to lose weight: Consume at least 300 kcal of energy per exercise.

　　This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. Weight loss exercise should be done step by step, and the caloric energy consumption can be gradually increased from 240 kcal per day to 320 to 400 kcal per day, until 640 kcal per day is appropriate.

　　Principle 4 of exercise for weight loss: Exercise prescriptions vary from person to person.

　　Exercise prescriptions are best formulated by professional weight loss agencies. The level of aerobic exercise ability is measured through treadmills, power bicycles and other equipment, and a weight loss plan is formulated based on the data obtained and the obese person's physique. During the exercise control process for obese people, exercise prescriptions also need to be constantly adjusted. Exercise without a prescription is not allowed, nor is it possible to use one prescription to the end.