Exercise for weight loss: Calculating activity expenditure and calories burned

**Exercise can make weight loss twice as effective.**

Do moderate exercise three times a week, for at least 30 minutes each time.

The goal is to maintain the heart rate at 60%-70% of the maximum heart rate.

Don't overdo it or underdo it; suitable exercises include brisk walking and leisurely walking.

Running, swimming, aerobics, cycling, tennis, badminton, etc.

**a. Methods for measuring heart rate:**

Place your fingers lightly on your wrist to measure your pulse, and count the pulse over 10 seconds.

Count the number of pulses, then multiply the pulse count by 6 to get the heart rate per minute.

**b.** **Method for calculating maximum heart rate:**

220 - Age

**c. Calculation method for target heart rate:**

Multiply your maximum heart rate by 60% to 70%. For example, for a 20-year-old...

Maximum heart rate is: 220 - 20 = 200. Target heart rate is:

200×60%～200×70%=120～140

This means that a person's heart rate during exercise should not be higher than 140 (too strenuous) or lower than 120 (too light).

Section 1: Activity Consumption.

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**Activity Consumption**

**Methods for calculating calorie consumption**

× weight (kg) ×

Activity duration per hour per kilogram of body weight

Calories burned (kcal) (minutes)

= Calories burned during exercise (kcal)

For example: The calories burned by a 60 kg person practicing Tai Chi for 30 minutes = 4.0 × 60 × 30 / 60 = 120 kcal

Weigh yourself twice a week, preferably in the morning when you go to the toilet.

Afterwards, wear the same clothes and use the same measuring instrument.

Measure body fat once a week or every two weeks.

Measure waist circumference, hip circumference, and thigh circumference every week.

**Prevent weight gain**

Weight gain does not necessarily mean that you have successfully lost weight.

The plan, because many people will [do something] after losing weight.

Gained weight again within a year. Healthy diet.

The method will benefit you for a lifetime, and it is also a form of prevention.

Mantle diseases and maintaining ideal weight

A crucial link.

1. Low in fat, especially saturated fat.

2. Low-salt and pickled foods

3. Low alcohol consumption

4. Do not use excessive amounts of seasonings.

5. A suitable amount of meat

6. Multifiber

7. Eat more fruits and vegetables

8. Contains many antioxidant nutrients, such as beta-carotene and vitamins.

C, Vitamin E, Lycopene, etc.

9. Eat more soy products

10. Use garlic and onions more often as seasonings.

11. Choose to eat more fish.

12. Eat more cruciferous vegetables, such as cabbage, cauliflower, and broccoli.

13. Choose low-fat/skim milk products.

14. Drink 6-8 glasses of water daily (active individuals need more, depending on their activity level).

15. Do moderate exercise regularly.

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**Home is also a good place to exercise**

In addition to burning fat for energy, exercise can also

Strengthen muscles. Increase body size.

Lean tissue helps improve basal body mass.

This metabolic rate is an effective way to combat middle-age weight gain.

In reality, spot reduction is impossible; targeted muscle training is the only option.

Meat is acceptable. For example: Doing sit-ups should not be done with...

It only reduces abdominal fat, but can also tighten the abdomen.

Muscles. Jogging and brisk walking are both good exercises for burning fat throughout the body, although you can't specifically target only the buttocks.

Fat in the lower body can strengthen the muscles of the buttocks.

**Rope Climbing Exercises**

1. Bend both legs, flex your feet, and use your imagination. Imagine you want to...

Climb a large rope that's at chest level. Keep climbing upwards. Keep breathing.

2. Begin by engaging your lower abdominal muscles to lift your upper body, rotating your arms left and right.

Do rope-climbing motions with the rope flowing in front of your chest. Do this 3 times a day, 15 minutes each time.

**Sit-ups**

To prevent back injury, it is important to perform sit-ups correctly.

Consciously work your abdominal muscles, rather than just lifting your head.

1. Lie on your back on the mat with your hands behind your head or

Crossed over the chest

2. Bend both legs to approximately 90 degrees. Your back should be flat on the ground.

3. Lift your back off the ground. Tighten your abdominal muscles. Pause for one to two seconds; your back should form a 30 to 40 degree angle with the ground.

4. Return to the original posture.

5. Breathe naturally as you rise and exhale as you descend.

6. Do this three times a week. Each session consists of 3 to 4 sets of 15 to 25 repetitions, with a 30 to 60-second rest between sets.

But not everyone has a sense of righteousness.

Aerobic exercise includes: standing for ten minutes

Type of bicycle (with only foot pedals)

**1.** **Walking in place**

You don't necessarily have to sit while watching TV or reading the newspaper; you can move around in place while watching.

Take a walk, 30 minutes a day, and you'll achieve two goals at once.

**2.** **Health Dance**

Buy a set of fitness dance videos and take them home. Dance three times a week, 30 to 60 minutes each time.

**3** **.** **Small bicycle motor**

Use a stationary bike for 30 to 60 minutes every day.

Yunyuan Power m Diet

Diet before and after exercise

**★** **Before Exercise**

Meal planning and food selection before and after exercise

Choice is very important. If you are early in the morning

Exercise may not require eating before exercising.

West, can be eaten after exercise, but (it needs to be done)

Drink enough water before, during, and after exercise.

For example: Drink half a cup to a cup of water before exercising.

Drink half a cup to a cup of water every 15 to 20 minutes while exercising. Then...

Drink one cup of water for every 0.5 kg of weight lost after exercise. In hot weather or...

For longer periods of exercise (e.g., more than 1 hour), sports drinks can be consumed to replenish fluids.

After strenuous exercise, it is advisable to wait half an hour before eating solid food, but you can drink beverages immediately.

Replenish fluids and electrolytes. If your exercise goal is weight loss, then...

Drink water to replenish fluids. If you are going to exercise, you should drink plenty of water three hours before exercising.

Finish lunch in time.

**★** **After Exercise**

So

No comparison

Easy to gain weight. In addition, whether or not one will gain weight is also very important.

It doesn't matter what you eat. You should drink immediately after exercise.

By using water and then eating low-fat, low-calorie foods, you can successfully control your weight.