Exercise is divided into aerobic and anaerobic. Although anaerobic exercise can enhance peoples muscle and explosive power, its fitness effect is limited to shaping body lines, which is not as good as aerobic exercise in general. Therefore, people who want to reduce their waistline should choose aerobic exercise.
According to the order of heat consumption, the common aerobic exercise can be listed as: track and field, rope skipping, cycling, jogging, playing basketball, playing table tennis, swimming, walking. Among them, brisk walking, swimming, dancing and cycling are the four most suitable exercises for the heart recommended by the daily health network of the United States, which can effectively improve cardiopulmonary function, reduce blood pressure, regulate blood lipid and control blood sugar, which are especially suitable for middle-aged and elderly people. Each aerobic exercise should not be less than 30 minutes, 3-5 times a week. To master the scale of exercise, the heart rate should be controlled close to but not more than the bulls-eye rate. In general, bulls-eye rate is 170 minus age. Once there is obvious palpitation, shortness of breath, heartburn, dizziness and other phenomena, it indicates excessive exercise.
3. Good food, meat, vegetable and bacteria
Reasonable diet is very important for everyone who wants to control waist circumference. We can keep in mind the two principles of one, two, three, four, five and red, yellow, green, black and white. 1uff1a Drink a bag of milk every day. 2uff1a 250 to 350 grams of carbohydrates, equivalent to six to eight liang of staple food. 3uff1a Three portions of high protein. One is one or two lean meat or a big egg, or two or two tofu, or two or two fish and shrimp, or three Liang chicken and duck, or half a couple of soybeans. 4uff1a Four sentences, that is, coarse and fine, not sweet or salty, three four or five meals, seven or eight points full. 5uff1a 500 grams of vegetables and fruits. And eat more colorful food. Red: tomatoes, red wine (a small amount), red pepper, etc. Yellow: carrot, sweet potato, corn, pumpkin, etc. Green: green tea. Often drink green tea can prolong life, reduce tumor, reduce arteriosclerosis. And green vegetables are rich in vitamins and minerals, and the deeper the green, the more nutritious. Black: black food, such as black fungus, can reduce blood viscosity. White: oatmeal with bean products and garlic.
One meat, one vegetable and one mushroom per meal. Breakfast to eat four color nutrition porridge 1 liang, boiled egg 1 (egg yolk half), 250 ml milk; lunch rice 1 liang, steamed fish 2 liang, mixed cucumber, Auricularia auricula 5 Liang, raw tomatoes 5 Liang; dinner eat 3 Liang grilled chicken, boiled cabbage (mushroom, shrimp skin a little) 5 Liang, rice 1 liang, mung bean oatmeal porridge 1 liang. All day oil 15 g, salt 3 g. In this way, people with seven points of satiety per meal, overweight, obesity, or accompanied by hypertension, fatty liver and coronary heart disease can generally reduce weight by about 1 kg per month.
4. Good drinks, plain water and light tea
Sweet drinks are the enemy of waistline. According to a joint study by British and American scientists, drinking more than 355 ml of sweet juice or carbonated drinks every day can pressurize blood vessels. The American Heart Association says carbonated drinks should be consumed no more than three cans (355 ml) a week.
In fact, the best drink is boiled water or light tea; honey water, soybean milk, lemonade and other drinks can also be properly drunk.
A drinking schedule can help you reach the drinking water target easily.
8: 30. When you get to the office, drink at least 250 ml of water.
11: Drink the third glass of water in a day to replenish the lost water, which helps to relax the tense work mood.
12: After half an hour of lunch, drink some water to strengthen the digestive function of the body.
15: Drink a glass of water to refresh your mind.
17: 30, before work, drink another glass of water, dinner will not be overeating.
At 22:00, drink a glass of water one to half an hour before going to bed, but dont drink too much, so as not to affect sleep.
5. Good tools, scale and waist scale
Scale: always have a scale at home, not only can you know your weight change at any time, but also can supervise the family to control the weight. Good weight control is good for the heart, according to an article on the website of health magazine. It is suggested that the weight should be weighed according to the frequency of more than one month and less than one week. Once the trend of weight gain is found, timely adjustment should be made. Body mass index (BMI) is the healthiest between 18 and 24.
Waistline ruler: general soft ruler is OK, had better put in conspicuous position in home, develop the habit of measuring waistline regularly. The correct way to measure the waist circumference is to stand upright naturally with both feet the same width as the shoulder, place a soft ruler without elasticity at the midpoint of the line between the upper edge of the hip bone and the lower edge of the twelfth rib (usually the natural narrowest part of the waist), and surround the abdomen in a horizontal direction. During the measurement, the leather ruler should be tightly attached to the skin, but not into the skin. The length of waist circumference should be measured at the end of normal breath. It is better to ask family members to help with the measurement to avoid visual errors. Mens waistline u2265 85CM, females waistline u2265 80cm is the limit of waistline exceeding the standard.
Pedometer: cheap, simple pedometer is a good helper for weight control. The results of a study published in the Journal of the American Medical Association showed that pedometer users increased their exercise load by an average of 27% and lost weight in general. At the same time, their blood pressure dropped to normal, and their risk of heart attack and stroke was significantly reduced. Its better to walk 6000 to 10000 steps a day.
6. Good life, like cleaning and taking stairs
Good living habits can not only keep life in order, but also reduce waistline by the way. For example, if you like cleaning and do more housework, you can keep your body shape unconsciously. Mopping the floor can exercise the upper body, wiping the table can say goodbye to the upper arm fat, twisting the waist when drying clothes can exercise the muscles on both sides of the waist, when cleaning the window, the body can be effectively shaped, and targeted lateral bending can be done.
If the floor is not very high, may as well take the elevator to climb the stairs. A Swiss study found that 12 weeks of stair climbing reduced the risk of heart disease. It is suggested that the elderly can climb the stairs properly when they go upstairs, and take the elevator when they go downstairs, because the action of going downstairs has great influence on the knee joint. Women who often wear high-heeled shoes should always have a pair of flat shoes, which can improve their willingness to walk more. 7. Good relatives, friends and peers encourage each other to live together for a long time, because their eating habits and lifestyle are similar, they are also prone to the same health problems. Therefore, once you find that your waistline is getting thicker, family and friends may as well supervise and encourage each other to go out and move. Husband and wife can choose some close cooperation sports, such as walking, badminton and so on. Parents and children can choose some simple projects that can fully mobilize their childrens enthusiasm, such as games, roller skating, mountain climbing, etc. Partners can choose some sports that can make progress with each other, such as mountain climbing, hiking, and various ball games. Monitoring each other can make exercise fun and shorten waistlines unconsciously. Source: Peoples daily.com editor in charge: Wu Yanli_ NBJS6202
If the floor is not very high, may as well take the elevator to climb the stairs. A Swiss study found that 12 weeks of stair climbing reduced the risk of heart disease. It is suggested that the elderly can climb the stairs properly when they go upstairs, and take the elevator when they go downstairs, because the action of going downstairs has great influence on the knee joint. Women who often wear high-heeled shoes should always have a pair of flat shoes, which can improve their willingness to walk more.
People who live together for a long time are prone to the same health problems because of their similar eating habits and lifestyle. Therefore, once you find that your waistline is getting thicker, family and friends may as well supervise and encourage each other to go out and move.
Husband and wife can choose some close cooperation sports, such as walking, badminton and so on. Parents and children can choose some simple projects that can fully mobilize their childrens enthusiasm, such as games, roller skating, mountain climbing, etc. Partners can choose some sports that can make progress with each other, such as mountain climbing, hiking, and various ball games. Monitoring each other can make exercise fun and shorten waistlines unconsciously.