Simple obesity can be seen at any age, with 40-50 years old. Obesity on human health, mainly as follows: reduce the average life expectancy; increase the burden of metabolism and heart and lung, increase the oxygen intake at rest; limit the respiratory movement, leading to obesity - respiratory syndrome; pericardial fat limit the diastolic, Affects cardiopulmonary function; the incidence of diabetes increased by 1.4 times; the incidence of myocardial infarction increased by 1 times. More than half of the deaths from coronary heart disease are obese; they are complicated by hypertension, fatty liver, gallstones, and surgical complications; excessive body weight results in lower extremity arthritis and flat feet.
Exercise to lose weight is mainly based on endurance exercise, assisted with a certain amount of load of medical gymnastics and ball sports, etc., can be conditional with the water bath. According to the constitution of the obese person and personal preference, choose sports. It's best to do it every morning and evening. There must be 5-10 minutes of preparation before starting the exercise and 5 minutes of finishing after exercise.
Endurance sports include walking, jogging, boating, climbing, etc. In the physical therapy room, power bikes, treadmills, rowing machines, and upper limbs are commonly used. The commonly used endurance exercise method is as follows.
( 1 ) Walk
200-600 meters flat road: walking at a speed of 30-50 meters / minute, taking 5 minutes for every 100 meters .
800-1600 meters flat road: use 50-100 meters / min speed to walk, the rest of the journey that is at the end of each trip for 5 minutes.
2000 m distance: The speed of 40-50 m / min to go 1,000 meters, divided into sub-complete. After adjustment, increase 1,000 meters every week or every two weeks and rest for 8 minutes.
( 2 ) Jogging
First at a speed of 130-140 m / min jogging 1000 meters, divided into sub-complete. After being adjusted, it will be increased by 1,000 meters every week or every two weeks . Generally, it can be increased to 3000-4000 meters.
( 3 ) Power Bike
The power can start at 20 watts and increase by 20 watts every 5 minutes . After the heart rate reaches the requirement, it can continue to exercise for 15-30 minutes.
( 4 ) Ball Games
Ball games that are usually suitable for obese people include badminton, table tennis, tennis, volleyball, and basketball. Each activity is suitable for 20-30 minutes, and you should avoid the fierce competition during sports activities.
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