Yoga detoxification and traditional Chinese herbal detoxification

Detox and Weight Loss Practical Plan

□Yoga Detoxification Method□

bridge

Special benefits >> Stretches and massages abdominal organs, prevents appendicitis, increases intestinal peristalsis, and eliminates waste gas.

Instructions: 1. Lie on your back with palms down. 2. Bend both knees, bringing your heels close to your buttocks. Keep your thighs and calves close together, and grasp your heels with your hands. 3. Inhale, slowly lifting your lower back and buttocks off the ground. 4. Hold the position and breathe naturally. 5. Exhale, lowering your back to the ground, returning to step 2. Then, hug your knees to your head while lifting your head to relieve tension in your lower back.

Shoulder stand

Special benefits >> Promotes blood circulation in the pelvic area, stretches gastrointestinal organs, and reduces fat around the waistline.

Instructions: 1. Lie on your back with your hands at your sides. 2. Inhale, lift your hips straight up, supporting your body with your limbs. 3. Adjust your breathing, straighten your arms, lift your hips even higher, look directly at the floor, and bring your feet as close to your head as possible. Hold this position for 5 abdominal breaths. You can also do this standing on your toes. 4. Inhale, arch your upper body as high as possible, forming a concave shape with your back, and lift your head back as far as possible. At the same time, use your hands to pull your legs back, raising your knees as high as possible. Hold this position for 5-10 seconds, breathing naturally.

Embark on a light and healthy weight loss journey after eliminating accumulated waste: 6 methods for "eliminating" waste.

□Traditional Chinese Herbal Detoxification Methods□

Traditional Chinese herbal medicine can cleanse the intestines of metabolic waste and toxins, accelerate metabolism, and help you achieve a slim figure.

Monk fruit clears the lungs and moistens the intestines, reduces internal heat, and has a mild medicinal effect, making it very effective for constipation caused by blood dryness. When constipated, take a monk fruit, crack it open, and soak it in warm water. After 5-10 minutes, the water will start to turn red and taste slightly sweet, which has a remarkable effect on constipation.

Walnuts

Li Shizhen, in his "Compendium of Materia Medica," stated that eating walnut kernels can "make one strong and healthy, moisturize the skin, darken the hair, promote urination, and cure hemorrhoids. It also has the effects of clearing the blood vessels, replenishing qi and blood, moistening dryness and resolving phlegm, benefiting the vital energy, benefiting the triple burner, and warming the lungs and moistening the intestines." Eating walnut kernels regularly is not only good for the brain, but also helps with bowel movements, detoxification, and overall health.

Detox and Weight Loss Practical Plan

What is the most effective aerobic exercise for fat loss?

In a truly scientific and healthy weight loss prescription, aerobic exercise must be the main component. So, what exactly is aerobic exercise, and how can we ensure that our exercise is in an aerobic state? Let's learn some essential basic concepts and physiological knowledge.

Heart rate

This is the most direct indicator for measuring the effectiveness and intensity of aerobic exercise. So, what heart rate or intensity should be achieved during exercise to effectively lose weight? Generally, it should be between 60% and 75% of your maximum heart rate.

What is maximum heart rate?

The maximum heart rate, internationally known as MHR, is calculated as: Maximum Heart Rate = 220 - Age. 60% to 75% of your maximum heart rate is the range that should be maintained during aerobic exercise; sustained exercise within this range will most effectively burn body fat. If your heart rate exceeds 70% during exercise, it will become anaerobic exercise, burning carbohydrates rather than fat.

For example, a 30-year-old friend has a maximum heart rate of 220-30=190; 190×60%=114, 190×75%=145, which means that this friend needs to keep his heart rate around 114-145 during exercise to effectively burn fat.

time

During the first 15 minutes of aerobic exercise, muscle glycogen is the primary energy source. Fat metabolism only begins to kick in 15-20 minutes after exercise, so aerobic exercise is generally required to last for more than 30 minutes. For most people, this means running at a moderate pace for 6-8 kilometers, which is considered aerobic exercise using 65% of their maximum heart rate (MHR).

Therefore, it is recommended that women with poor physical fitness and who are overweight use interval training when starting aerobic exercise. Maintain a high heart rate (high intensity) for a period of time until you begin to feel fatigued, then gradually transition to some relaxing or slow exercises to maintain a higher heart rate (moderate intensity) until your strength has recovered before returning to a high heart rate (high intensity). This gradual approach is more beneficial to health and will prevent you from feeling exhausted after a single workout, making it difficult to face the next day's work. Exercising for 45 minutes to 1 hour using a gradual approach will not be less effective for weight loss than continuous exercise. Of course, interval training is a transitional training method; the ultimate goal is to enable you to easily complete 30 minutes or more of high-intensity aerobic exercise. This will not only achieve your weight loss goals but also significantly improve your endurance and cardiovascular function.

oxygen

Fatty acids can decompose into carbon dioxide and water and release a large amount of energy under sufficient oxygen supply, so oxygen is the key to fat loss during aerobic exercise. Sufficient oxygen intake must be ensured during exercise, but this does not mean that simply maintaining deep breathing during exercise will guarantee sufficient oxygen intake. This is because the amount of oxygen inhaled does not constantly correspond to the amount of air inhaled. If many people are doing aerobics together indoors, you can imagine how much oxygen each person will receive. Therefore, it is best to do aerobic exercise outdoors or in a well-ventilated indoor environment.

The most recommended aerobic exercise

Various aerobic exercises

It is not recommended for beginners or those with poor physical fitness to do aerobics.