"Keep your mouth shut and open your legs" is the core six-character mantra for healthy weight loss.

How to "stretch your legs" scientifically?

Are there any local slimming exercises that specifically slim waist and legs?

The recent hot shuttlecock, can everyone practice it?

Sports medicine experts answer the hot questions about weight loss one by one.

　　How to exercise to lose weight more efficiently?

　　There is also a scientific emphasis on exercise to lose weight.

The so-called "weight loss", to be precise, should be fat loss.

Yang Weiyi, director of the Department of Sports Medicine of Guangdong Provincial Hospital of Traditional Chinese Medicine, said that exercise can not only consume body fat and glycogen, but also improve the nervous and endocrine systems, regulate metabolism, and reduce fat deposition, so as to lose weight healthily.

　　How to exercise more efficiently and safely to lose fat?

"Under normal circumstances, aerobic exercise is more conducive to weight loss than anaerobic exercise." Yang Weiyi explained that in the early stage of aerobic exercise, the body's energy supply relies more on burning glycogen; while during continuous aerobic exercise, it burns more fat for energy supply. can.

Therefore, it is generally recommended to keep the exercise intensity within the optimal heart rate range of aerobic exercise, lasting more than 40 minutes each time, which is more conducive to fat loss.

Anaerobic exercise mainly consumes glycogen instead of fat, and it is easy to cause lactic acid accumulation. That is to say, if delayed onset muscle pain occurs within 3 days after exercise, it is the performance of anaerobic exercise.

　　Everyone has different levels of cardiopulmonary function. How to find an aerobic interval that suits your exercise load?

It is recommended that obese people determine the "exercise prescription" under the guidance of sports medicine experts through electrocardiogram, exercise tablet test and other tests.

For daily exercise, the simplest self-assessment method is to not pant heavily and to maintain normal speech during exercise, which means that the current exercise intensity belongs to aerobic exercise.

　　"Exercise to lose weight is about persistence. You should choose a way that can make exercisers interested and can persist for a long time, and cooperate with diet management." Yang Weiyi said that when choosing a specific exercise program, it depends on factors such as age, cardiopulmonary function, health status and obesity. Sure.

For people who have never exercised or have a poor physical foundation, low-intensity, multi-group methods can be used at the beginning of exercise; when cardiopulmonary function and exercise capacity are gradually improved, the dose can be gradually increased.

For example, brisk walking and jogging are interspersed, and rope skipping is divided into intermittent groups to complete.

　　Is "partial slimming" possible?

　　There are many aerobics on the market that claim to be specially designed to reduce abdomen, waist and legs.

From a scientific point of view, can targeted exercise help to lose weight locally?

　　"There is no way to lose weight locally." Yang Weiyi reminded, "The calorie consumption during exercise is systemic, and the decomposition of fat is also systemic, so you won't lose weight where you practice."

　　So, what's the point of targeting specific parts of the exercise?

Yang Weiyi said that different sports have different meanings to the body.

For example, some strength training for the waist and abdomen belongs to anaerobic training. Although the fat-burning efficiency is not as high as that of aerobic exercise, it cannot directly reduce the waist and abdomen fat, but it can enhance the muscle strength of specific parts and make the body line more compact and lean. .

At the same time, the increase of muscle mass in the body will also increase the basal metabolic rate, which can increase your basal energy consumption.

　　Many people have become obsessed with shuttlecock recently, and they think it looks simple and easy to learn.

Yang Weiyi said that the movements of shuttlecock seem to be easy to follow, and it is good for muscle strength training in the abdomen, hips, hips, legs and other parts.

However, this is actually a type of high-intensity intermittent exercise (HIIT).

Although the fat burning efficiency is very high, it may be more suitable for young people with better basic conditions.

And the exercise time should not be too long. If you simply repeat a certain action for too long, you should be careful about the risk of sports injury caused by fatigue and stiffness.

　　Obese people should pay attention to exercise

　　People who need to lose weight should pay more attention when exercising to lose weight.

"When the BMI index of the human body exceeds 28, the pressure on the knee joint during exercise is significantly increased, and the probability of osteoarthritis is significantly higher than that of the average person." Yang Weiyi reminded that people who are heavier should pay attention to protecting their knees when exercising , pay attention to choose suitable venues, such as plastic track, grass and suitable soft and hard soil to reduce the impact on the knees.

Exercise should be avoided on hardened pavements such as cement floors, cobblestones, or uneven surfaces.

　　In addition, for the elderly who have degenerative changes in the hip and knee joints, and the young people with knee meniscus, ligament, synovial and other injuries, the risk of sports injuries caused by high-intensity exercise should also be prevented.

　　(Yangcheng Evening News reporter Lin Qingqing correspondent Zha Guanlin)