How to lose weight while playing badminton

　　Three tips for exercising and losing weight

　　1. Step by step

　　Losing weight is a long-term process. It must be carried out step by step and persevere according to the specific situation. It is appropriate to lose 0.5kg of weight per week.

　　Before implementing exercise to lose weight, it is best to conduct a medical examination, especially an examination of the cardiovascular system.

　　Be sure to choose appropriate exercise methods, and on the premise of ensuring safety, focus on aerobic exercise, such as walking, jogging, cycling, aerobics, Tai Chi, ballroom dancing, rope skipping, swimming, mountain climbing and various ball sports, etc. The dynamic and rhythmic exercise involving these large muscle groups is currently generally considered an effective weight loss exercise.

　　When choosing specific projects, personal needs must be considered healthy situation, taking into account safety, fun and long-term operability. At the same time, resistance exercises should also be combined, and muscle endurance training can be performed 2 to 3 times a week.

　　Strength training should be targeted at the areas where fat accumulates in obese people, such as abdominal obesity. It is necessary to do more exercises such as sit-ups, lying on the back and touching the feet, lying on the back and raising the legs, etc., combined with certain stretching exercises to increase the body's flexibility and cultivate a physique that is not prone to obesity.

　　2. Relaxation and relaxation

　　Exercise intensity is one of the key factors that affects weight loss. Only long-term, medium- and low-intensity exercise can maximize fat consumption. If the exercise intensity is too high, sugar will be consumed mainly. If the exercise intensity is too low, the total energy consumption will be low, which is not conducive to weight loss.

　　Usually the intensity of exercise is heart rate It is suitable to be 120 to 140 times/min (or 110 to 130 times/min).

　　Everyone should also try to avoid exercises that are not conducive to weight loss, such as heavy load and high intensity exercise. Because these exercises mainly rely on sugar for energy, in a hypoxic environment, fat not only cannot be used, but also produces some acidic substances such as ketone bodies, which reduces the body's exercise endurance. In addition, short-term, high-intensity exercise will also cause blood sugar levels to drop, leading to an increase in appetite, which is detrimental to weight loss.

　　When they first start losing weight, most people tend to be very enthusiastic and run and jump. In fact, at this time, fast-twitch muscle fibers are mainly involved in exercise, which will cause the fast-twitch muscle fibers with thicker cross-sections to become stronger and more developed, which is not beneficial to fat consumption.

　　3. Complement each other

　　The duration and frequency of exercise are also important because lipolytic enzymes can only be activated after 20 minutes of endurance exercise.

　　To burn fat through exercise, the duration should be at least 30 minutes, and 1 to 2 hours is better. As for the frequency of exercise, 3 to 5 times a week, preferably once a day.

　　Exercise must be accumulated to a certain amount to exert its effect. Regular exercise is conducive to consuming body fat. Although excess body fat is dangerous to health, lower is not always better. Moderate fat is beneficial to the growth and development of the human body. It is generally believed that young male The body fat ratio of young people should not be less than 5% to 7%. female It should not be less than 11% to 12%.

　　Relevant studies have proven that normal menstruation can only be guaranteed when a woman's body fat reaches 17%. Many young girls pursue the so-called "skinny beauty" or refuse to eat fat, or go on a diet and exercise excessively. This is really an extreme behavior, and the gain outweighs the gain.

　　How to lose weight by playing badminton

　　Generally speaking, professional badminton players have excellent bodies. Because of this, playing badminton has become the best choice for many people who want to lose weight. So, can playing badminton really achieve the goal of losing weight?

　　1. Badminton can increase energy consumption

　　The total energy consumption of badminton has an important relationship with the duration. The energy consumed by the human body during exercise can be several to dozens of times that of sitting still. Studies have shown that long-term regular exercise can increase the basal metabolic rate in a resting state. Therefore, after you choose to play badminton, you must insist on exercising for more than an hour every other day.

　　2. Badminton can promote fat decomposition and reduce its synthesis.

　　Fat is the main oxidative energy supply substance, so it is natural to consume fat when playing badminton under aerobic conditions for a long time. In addition, exercise will also reduce insulin secretion, thereby inhibiting the synthesis of fat in the body. Because a minimum body fat mass should be coordinated with good health, players must pay attention to controlling the intensity and time of their exercise when playing badminton.

　　3. Badminton can reduce body fat and improve body composition.

　　Those who have been engaged in badminton projects for a long time exercise , especially small and medium-intensity exercise, can increase people's lean body mass (lean body mass = body weight - fat mass). This can be proved by the fact that the body fat of elite athletes is lower than that of ordinary people.

　　Generally speaking, if people who do not participate in sports perform systematic physical exercise, their lean body mass will increase. Since the increase in lean body mass offsets the decrease in body fat, the total body weight will decrease slightly or remain unchanged. Studies have shown that exercise can increase the energy supply of fat in a resting state, help regulate body weight, prevent fat accumulation, and avoid obesity. If you lose weight simply by eating less, you will lose lean body mass too quickly and can cause dehydration.

　　Badminton uses the muscles of the shoulders, upper arms, and forearms when swinging the racket with the upper limbs; the forward and backward steps such as kicking, stepping, and jumping can exercise the large muscle groups of the buttocks, thighs, and calves; the abdominal, waist, and back muscles involved in turning can increase lean body mass and help the body get rid of excess fat. Overall, badminton is very suitable for losing weight and shaping your body.