Diabetes winter sports plans

Winter minimum temperature of the year, at least seasonal outdoor activities. Some yet to develop a sound exercise habits of people should now begin to develop training plans, in particular, obesity overweight people, the winter is mainly to reduce body weight by fat. As for the shortage of body weight for muscle, the same body through the muscles to increase the proportion of movement.

May not be quite as thin

Too thin, less muscle, weakness, may be less chance of suffering from coronary heart disease, but the decline in immunity for TB or other infectious disease resistance on the weak, including the risk of cancer than obese people. Thin or fat women in the low lead to irregular menstruation, and even affect fertility. Reasonable exercise, strength training is appropriate to change the status quo.

The beginning of winter it

According to statistics, even the basic normal body composition, and to maintain regular physical activity ratio is not high, although the degree of symmetry measured from a good size, but the degree of genetic relationship with the great, can not be completely representative of the lifestyle they are now fully no problem. And acquired good habits is to maintain and improve the body.

All normal, but those who did not exercise habits

● choice of security, is interested, can persist in the way of movement. Such as brisk walking, go to run the turn, slow or climbing爬楼; middle-aged and elderly do not choose the best security is low but the fun of football, basketball category.

● exercise intensity: the most important step-by-step. Walking at three levels.

First class: November campaigns quiet maximal heart rate than their heart rate (pulse rate) increased by 20 ~ 40 times / min, such as the quiet heart rate of 70 times / min, exercise 20 minutes later to find their own pulse of 90 ~ 100 times / points.

Grade II: Campaign in December of heart rate (pulse rate) can be increased to 110 ~ 120 times / min, this time clock may be the beginning of the morning down 2 to 4 times / min shows that the effective exercise. If you do not fall but rose by 6 ~ 10 times / min, it is necessary to look for reasons, it is great exercise, or cold or other diseases. If the only response to the movement, then the exercise intensity be reduced to maintain the initial level. People over the age of 50 remain at that level, or slightly faster, the pulse in the 120 ~ 130 times / min to reach a target heart rate movements.

Level three: physical self-growth, the exercise intensity can be increased one level, the largest pulse of the movement to reach 130 ~ 140 times / min, but not the whole exercise intensity are such a large, accounting for 1 / 3 can.

● Frequency: at least three times a week (the next day a surprise than three times better over the weekend).

● time: an average of more than half an hour a day, at least not less than 20 minutes.


Obese or overweight, fat, overweight people

Sports at least weekly consumption of 1400 ~ 1600 kcal. Daily caloric intake based on the original a little adjustment to reduce the 5 grams of vegetable oil (by 45 kcal); eating pork for chicken or fish for the fire (by 50 kcal); eat less meat to eat more corn stick (by 50 kcal), total daily calorie intake less than 100 ~ 145 kcal. Less weekly intake of 700 ~ 1015 kcal, 1500 kcal more exercise, add up the negative more than 2000 kcal per month 10000 ~ 8000 kcal negative, a winter down to minus four kilograms of fat.

Weight loss, muscle less people

Thin Man swimming for the role of an increase in fat. Strength exercises to increase the role of muscle block. The role of women more than men. Women before and after menopause due to low hormone levels, regardless of weight or by the speed of muscle will be much lower than men, it is not too high to set their own targets, so as to avoid nutritional imbalances, low immunity.