Fat reduction periodic training program

Obesity is a complex metabolic disorder with the same total fat mass of obese people. If fat accumulates in the waist and abdomen, ie abdominal subcutaneous fat / retinal and mesenteric fat and retroperitoneal fat, it is suffering from cardiovascular disease, high blood fat, high blood pressure, stroke and type 2 diabetes is higher than the risk of hip and thigh fat accumulation has obese. Let's take a closer look at obesity by following this article in order to develop a weight loss plan that suits you.

Definition of obesity:

Obesity is a common, obvious, and complex metabolic disorder that is a physiological process that can affect the normal function of the entire body.

 

Classification of obesity :

1. Simple obesity and secondary obesity

2. Multicellular obesity and large cell obesity

3. Hip-type obesity and abdominal obesity

 

The danger of obesity :

1.   Reduces cardiovascular function and increases the risk of cardiovascular disease. Obesity not only impairs heart function but also distributes body fat as a risk factor for angina and sudden death.

2. Excessive body fat damages lung function, the most important problem for obese people is low ventilation syndrome and obstructive apnea

3.    Affecting the function of the digestive system, obese people often have symptoms of appetite, constipation and bloating, such as fatty liver, cholelithiasis, cholecystitis and colon cancer.

4. Obesity affects the function of the endocrine system, obesity is often accompanied by hyperinsulinemia, impaired glucose tolerance, aggravation of insulin resistance, increased prevalence of diabetes

5.   Increase the risk of certain cancers associated with endocrine-related cancers (such as postmenopausal breast cancer, endometrial cancer, ovarian cancer, cervical cancer, male prostate cancer) and certain digestive cancers (such as rectal cancer, gallbladder)   The incidence of cancer, pancreatic cancer and liver cancer is closely related

6.   The harm of obesity to the health of children and adolescents In terms of the body, obesity makes children's mental development slow, the brain is less oxygen-supplemented, the brain's thinking ability declines and its body temperature regulation disorder

 

Theoretical basis for exercise weight loss

1. Exercise promotes energy consumption and fat metabolism  

2.   Increase energy consumption at rest

3.   Exercise inhibition of fat synthesis

4.   Reduce appetite and increase satiety

5. Lower the weight balance setting point

 

Other benefits of exercise to lose weight

1. Improve dyslipidemia - reduce the wind of cardiovascular and cerebrovascular diseases

2.    Weight loss fitness - improve physical activity

3.   Improve the appearance of the body - increase the vitality of life

 

Obesity and fat exercise prescriptions with other conditions

  No complications:

·   Exercise intensity : 40%\50%- 70%HRR 12-16 RPE

·   Exercise time: 40-60, in the THR> 30min

· Moving frequency : 5-7

· Motion mode: dynamic exercise involving large muscle groups

· Heat consumption : >2200Kcal.d can achieve the ideal lipid-lowering effect

· Note: Avoid joint damage during exercise, often check body weight and body composition, adjust exercise plan in time, and coordinate control

 

Hyperlipidemia:

·    Exercise intensity : 40%\50%- 70%HRR 12-16 RPE

·    Exercise time: 30-60, in the THR> 30min

·    Movement frequency : 5-7

·   Exercise: aerobic exercise and resistance training for large muscle groups

· Calorie consumption: 300---500Kcal.d 1200Kcal.wk can reduce blood fat

·    Note: Monitor blood lipid changes, adjust exercise plan in time, and coordinate diet control  

 

hypertension:

·    Exercise intensity: disease 40% \ 50% -60% HRR less than 13RPE

·    Exercise time: 40-60, in the THR> 20min

·    Movement frequency: 5-7

·    Exercise: aerobic exercise and resistance training for large muscle groups

·    Heat consumption 200---500Kcal.d 700---2000Kcal.wk

·    Note: Monitor blood pressure before and after exercise. Systolic blood pressure > 180 or diastolic blood pressure > 105 should pause exercise

 

Coronary heart disease (stable period)

·    Exercise intensity : 40%\50% - 55% HRR less than 12RPE

· Exercise time: 20-40, in the THR> 20min

·    Movement frequency: 2 - 3

·    Exercise mode: less intense aerobic exercise, assisted resistance

· Heat consumption: 200---400Kcal.d 1000---1500Kcal.wk

·    Note: There should be accompanying care during exercise. If you feel uncomfortable, stop exercising immediately and review regularly.

 

diabetes:

·   Exercise intensity : 40%\50%-70%HRR 12-15RPE

·    Exercise time: 20 to 60 in the THR> 30min

·    Movement frequency: 3 - 5

·    Exercise: aerobic exercise and resistance training for large muscle groups

·    Calorie consumption: 200---500Kcal.d 1000---2000Kcal.wk

·    Note: There should be accompanying during exercise, monitoring blood sugar, avoiding hypoglycemia, less than 100mg\dl need to supplement sugar 20-30

 

Technical mastery stage - first week to third week:

·    Master the training methods and characteristics of certain muscular endurance to improve the flexibility of the back muscles

·    Multi-joint and double-joint exercise links for overall training

·    Pay attention to a balanced diet, active exercise, and scientifically lose 1 to 2 pounds per week.

· Low calorie diet to reduce the intake of saturated fatty acids

 

Physical adaptation stage - third week to sixth week:

·    Enhance muscle endurance and improve aerobic metabolic system to improve body immunity

· Take comprehensive training between groups of various sports to assist flexibility and core training

· Overcome impatience \ Quick psychological gradual physical activity

·    Reduce the calories and intake of daily meals, and eat well until you are not hungry.

 

Improvement phase - Week 7 to Week 10:

·   Improve the quality of skeletal muscle and the ability of individual cells to use oxygen to improve basal metabolism

·   Special muscle endurance training to improve local morphology and reduce overall fat content

·   Fat reduction does not mean weight loss, improve the muscle mass of the body to effectively improve the shape.

· Gradually reduce diet by one-third, mainly based on dietary fiber quality protein

 

The continuation phase - the eleventh week to the fourteenth week:

· Balance the development of the body to improve its cardiovascular system and its flexibility

· Develop control of its core parts, balanced training of active muscles and synergistic muscles

· Improve body shape, improve blood and lymph circulation, promote body basal metabolism

· Develop good eating habits and maintain a healthy meal pattern with low oil, low salt and low GI

 

Principle of exercise to lose weight

1.   Identify appropriate weight loss goals

2.   The effect of total exercise on weight loss

3.   The effect of exercise intensity on weight loss

4. Choice of weight loss exercise methods     

5.   Auxiliary role of dietary adjustment

6.   Develop personalized weight loss exercise prescriptions

 

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