Motion to Reduce Weight and Body Shape

Abstract

Through the analysis principle of reason and exercise on obese produce weight loss, put forward the movement to lose weight and the method of scientific health, advocate the beautiful shape of the body through exercise, ang achieve healthy and beautiful goal. Keywords-Obesity exercise form Obesity was predicted to be the first killer of the twenty- first Century human health pandemic. Modern medicine has proved, that obesity is easier to cause disease than 20 species. Obesity not only affects the health but changes in posture, bloated body formation. Scientific and proper exercise and proper nutrition, can enhance physical fitness, improving body function, reduce body fat and create a healthy, beautiful shape, to achieve a body purpose of weighting loss. I. THE EXERCISE TO LOSE WEIGHT A. Criteria for obesity Who defines obesity as excessive fat accumulation caused by chronic and non-communicable diseases and health damage in the body. Body mass index BIM evaluation: the weight is divided into ideal weight, overweight and obesity. Method: BMI = body weight (kg) / height (m). BMI in 18.5 ~ 24.9 belongs to the normal range; >25 is 25 ~ 29.5 for the obesity; 30 ~ 34.9 level of obesity; 35 ~ 39.9 to two obese; ≥ 40 grade three obesity. Our Oriental >28 is for obesity. The fat content of evaluation: we put the body into the lean body mass and fat part, expressed as a percentage of body weight which each accounted for. Lean body part includes all the tissues and organs. in addition to fat Fat including essential fatty acids and the body of the fat. The normal value of body fat content: men should be in 10 ~ 20, women should be in 15 ~ 25; girth evaluation: through the waist to hip ratio index (waist / hip) to the evaluation of abdominal fat distribution standard, male female >0.8 >1; B. Reason of obesity Obesity is caused by a variety of factors. In addition to genetic, endocrine disorders, energy balance is the key to weight. Energy intake and consumption equal, energy balance, the weight will not change; energy intake is greater than the energy consumption, energy balance and weight gain; energy intake is less than the energy consumption, energy balance, weight reducing. Energy intake is obtained through the diet, consumption of energy is consumed in the maintenance of normal body state of life, work, exercise of energy. Intake of too much energy will be converted into fat, and the fat stored in the body.Body fat content in vivo is increasing, and over time will form the accumulation of fat, leading to obesity. C. The principle of exercise for weight loss Exercise can increase body fat and blood fat consumption, reduce the occurrence of obesity. We can lose weight through activities such as walking, running or swimming in the consumption of energy. When increasing the consumption of energy and movement without extra calories and fat negative balance is not the supplementary motor energy consumption caused by energy .It can make the body weight or body fat reduction. So we can increase on the sports consumption to control the energy balance and reduce redundant adipose, achieve the goal of weight loss. Previous, exercise for weight loss methods are varied .You can choose the methods according to their own conditions and environment etc. The time and frequency of the movement, usually 30 to 60 minutes, three times a week. Exercise intensity should be 50 ~ 75% of the maximum oxygen consumption and heart rate control in maximum heart rate (220 - age) x 60 ~ 80% .Strength of not less than the maximum heart rate of 60% is also called intensity threshold. Sources of sugar in blood and liver on this premise is consumed, so fat can be used, and obtain the sufficient combustion. Characteristics of lipid metabolism in sports are to mobilize the slower, usually peak in 2-4 hours late;and long time movement reached 90%.