The best way for children to lose weight The best way for children to lose weight

Childhood obesity is a prominent health problem in recent years. With the development of China and the improvement of living conditions, children are eating better and exercising less, which can easily lead to childhood obesity. So, what is the best way for children to lose weight? Let me tell you.

Exercise methods suitable for children

1. Stair climbing exercise

Climbing stairs consumes more energy because in addition to the energy consumed by exercise, you also have to overcome your own gravity. For example, climbing 10 floors is equivalent to lifting more than 100 kilograms of body weight to a height of 30 meters, which consumes a lot of energy. According to measurements, the energy consumed by going up and down stairs is equivalent to 5 times that of walking and 2.5 times that of swimming.

Time, distance

Climb stairs for half an hour each time, 1-2 times a day. Start with a small amount of exercise and gradually reach the required level. The ideal climbing speed is 30-50 steps per minute, climb for 10 minutes and rest for 5 minutes. After exercise, the heart rate should be below 140 beats/minute, and 110-130 beats/minute is more appropriate.

Safety Matters

Obese people have poor motor and coordination abilities, so they should pay attention to safety. When exercising, they should concentrate, keep their eyes forward, lift their feet neatly, and land their feet steadily, accurately, and slowly.

2. Walking exercise

Walking is a form of exercise, but due to insufficient exercise volume, it often cannot achieve the requirements of weight loss and fitness. However, brisk walking is different. According to tests, the energy consumed by brisk walking is twice that of walking to complete the same distance.

Time, distance

Start by walking 3 km for half an hour a day; 40 minutes a day for 4 km in the second week; 50 minutes a day for 5 km in the third week; 1 hour a day for 6 km in the fourth week, and keep doing it for a long time. Children under 10 years old should walk 40 minutes a day for 4 km; teenagers aged 10-13 should walk 50 minutes a day for 5 km.

speed

In principle, it is 1 kilometer every 10 minutes. You can start slowly and gradually reach the requirement. The walking distance and speed can be mastered by the heart rate after exercise. Generally, the heart rate should not exceed 150% of the resting heart rate.

As for how children can lose weight through exercise, the above introduction is very clear. Although losing weight is a long process, you need to be mentally prepared. Moreover, if the child is fat, it will hinder the normal development and growth. Exercise can not only lose weight and keep fit, but also help children grow taller.

Notes on exercise for weight loss

Exercise for weight loss is a way of consuming excess energy in the body, promoting the improvement of basal metabolism and improving fat oxidation through physical activities. First of all, you should choose safe, interesting, cheap and easy to stick to for a long time. You should also pay attention to flexibility exercises. Because unreasonable exercise intensity is either too light and ineffective; or too high, which will cause dysfunction of the cardiovascular system and autonomic nervous system, and then cause disastrous complications.

Children often have poor willpower and self-control in losing weight, so the supervision and participation of parents play a very important role in children's weight loss. The most important thing is to cultivate good exercise habits for children. It is best for parents to supervise their children to do 1 hour of aerobic exercise every day. Sports can be done between 8 and 9 pm. After the exercise, it is just right for taking a bath and going to bed, which also ensures the sleep of children. It should be noted that the physical exercise must last for 1 hour. If you can't keep running, at least you should do brisk walking.

The frequency of exercise is 3 to 5 times a week, and the exercise time is 1 to 2 hours. The exercise period is 3 months as a stage and one year as a cycle. Each training must be preceded by a warm-up exercise (i.e. warm-up exercise), and there must be a short break between each training activity. Recovery exercise (i.e. cool-down exercise) must be performed after the exercise.

Losing weight is a long-term process, and you should not rush for success. Children are curious and impatient, so you should constantly change the exercise methods, content, and routes. It is best for parents to do activities with their children. Let the children go with the flow and have fun on their own, and never use adult standards to demand children.

The above article gives a clear introduction to the methods of children's exercise weight loss, and I believe everyone has a clear idea of ​​it. If children want to grow up healthily, they still need to arrange their daily life reasonably. Whether it is diet or exercise, they need to pay more attention to all aspects. Adhering to proper exercise every day can not only improve their body shape, but also help children grow better.

What are the methods for teenagers to lose weight through exercise

1. Multifunctional supine board

Note: Standard sit-ups are very effective. Pay attention to the following points when doing them: try to flatten your abdomen when stretching, do not exert force suddenly when contracting your abdomen, try to maintain the same frequency until the end of each set, and do not force yourself to sit up when you are really weak. Generally, three sets of sit-ups are enough to meet the amount of exercise. If the number of times for each set is in pyramid style, that is, the second set should be more than the first set as much as possible, and the last set should be exhausting, with the abdominal muscles feeling expanded.

2. Treadmill

The treadmill is the best fitness equipment for home exercise and fitness; it can shape a good and beautiful body shape and posture; it is fashionable, classic and beautiful.

Note: For those who do not exercise regularly, when you start using a treadmill in the gym, the starting speed should not be too high. Generally, 8 kilometers per hour is enough. As you persist every day, you can increase the speed to a speed that suits your physical condition.

3. Upright exercise bike

Note:

1. The seat of the exercise bike should not be too high and should be elastic to prevent the hips from twisting left and right while riding, so as to reduce local friction.

2. When riding a bicycle, sit with your hips straight and use both legs evenly to prevent excessive force on one side from forming a swelling.

3. The texture of the shorts should be soft

4. When exercising for a long time, you should pay attention to changing your cycling posture so that the center of gravity of your body moves to prevent prolonged pressure on a certain point in the perineum.

Through the above introduction, everyone is clear about the methods of weight loss for teenagers. Various fitness equipment can be used, but it is important to note that the amount of exercise should not be too large. Once it exceeds the tolerance of the human body, it will cause great damage to the health of the body, and nutritional supplements are also necessary.