It is generally believed that a large amount of exercise is fast to lose weight, and a small amount of exercise is slow to lose weight. For middle-aged and elderly obese patients, low-intensity and long-term exercise is considered to be more effective. Walking for 30 minutes a day can consume 400 kcal of thermal energy, and theoretically it can reduce body weight by 4 kg per year.
Exercise therapy is an auxiliary method for treating obesity, but for mild obesity, it can arrange exercise programs and time well, and it can also play a role in weight loss alone. Diet control supplemented with proper exercise programs is often a more effective way to treat obesity.
Exercise can consume excessive heat energy intake, promote fat decomposition and energy supply; exercise can increase basal metabolic rate and increase heat energy consumption;
Exercise therapy to lose weight must be carried out consistently and regularly, otherwise the effect will not be achieved. Sports programs adapted to middle-aged and elderly people generally consume little heat energy, so weight loss is slow.
Exercise Exercise can promote the synthesis of muscle protein, muscles gradually develop in the early stages of exercise, and the weight loss is not obvious. After two months of exercise, the muscles are basically balanced to a certain extent, and then the weight begins to decrease.
The choice of exercise and intensity can vary from person to person, depending on the individual s physical fitness, health status, whether with cardiovascular disease or other chronic diseases, work characteristics (such as physical or mental labor), living environment, living conditions and personal preferences.
Sports Low-intensity sports include elderly exercises, fitness to waist exercise, walking, health massage, Taijiquan, Taiji sword, qigong, eighteen exercises and so on.
Elderly aerobics and fitness waist-to-waist exercise are simple in movement, and the amount of activity can be large or small, which is suitable for the elderly and frail elderly. Health massage is mainly self-massage, which is suitable for middle- aged and elderly people. It consists of three parts: eight segments of the bed, six segments of the bed and one hundred steps of slow walking. You can choose one of the exercises.
After selecting a sport, the intensity of the exercise should be small at the beginning, with the degree of non-palpitation, suffocation, and fatigue as the degree. After adaptation, the amount of exercise can gradually increase. To avoid exercising immediately after a meal, it is best to exercise 1-2 hours after a meal or on an empty stomach in the morning.
Observe Observe pulse rate, respiration rate, blood pressure, weight, chest circumference, vital capacity, etc. before and after exercise, and compare them. Before and after exercise, the pulse rate should not exceed 50% of the original level, or when the amount of exercise is maximum, the pulse rate should not exceed 170-age.
In addition, you can observe the subjective feelings after exercise, such as sleep, whether there is headache, dizziness or fatigue, appetite and stool. Properly adjust the intensity and time according to different reactions, especially when the elderly have heart and lung diseases, they should pay attention to avoid excessive exercise.