Height 185cm weight 114kg big belly man want to lose weight, running and knee can be both?

A male, 185cm in height and 114kg in weight. According to the calculation, BMI is as high as 33.3, which is a serious obesity state. At the same time, the body shape is characterized by large stomach and thick legs, both of which are manifestations of serious fat accumulation. However, the stomach is big because viscera and waist abdominal subcutaneous fat accumulation, superposition formation. < / P > < p > in fact, with such a body shape and weight, even if they do not exercise, in daily life, it will cause long-term excessive weight-bearing effect on the lower limb knee joint. < / P > < p > when most people want to exercise to lose weight, their first reaction is to “run.”. Although running is a very low threshold sport, it is not suitable for everyone. The suggestion of Yu Xingjun is as follows: < / P > < p > more than 16KG of standard weight; obesity. People with the above two situations should not use running to lose weight at the beginning. < / P > < p > elliptical or stepper. The characteristic of this kind of aerobic equipment is that the sole of the foot is always on the pedal without repeated impact, so it is safe for the knee joint. If you feel more relaxed when exercising than running, you can improve your level of exercise. < p > < p > aerobic exercise. There are also some jumping movements in aerobic exercise, but the proportion is very small, and it is not a long-term continuous repetitive action, so the impact on the knee joint can be ignored. At the same time, aerobic exercise is more interesting, the effect of burning fat is good, it is very suitable for beginners of exercise weight loss. < / P > < p > in the gym. Note that yuxingjun is talking about the “Gym” cycling course, not the cyclist riding his bicycle alone. Only in the gym, in the special spinning classroom, with the coach and other members to practice, can the weight loss effect of m-bike play to the extreme. Because there is no impact movement of the knee joint, it is also safe. < p > < p > tip: some people ask, how about swimming to lose weight? It’s very good, and it’s very safe aerobic exercise with no impact on the knee. However, the intensity of swimming is actually very high. Due to the poor physical fitness and heart and lung, it is hard for novices to stop swimming, stand in the water to rest and stay close to the side during swimming exercise, so it is difficult to keep practicing for a long time. Therefore, it is difficult to guarantee the training intensity without supervision. < / P > < p > for reference, the weekly exercise weight-loss schedule is as follows: Monday, Wednesday, and Friday; on Tuesdays, Thursdays and Saturdays, you can choose aerobic exercise, elliptical machine or treadmill. Each time is 1 hour long. < p > < p > due to the “novice welfare period” phenomenon, for exercise weight loss novice, not strict diet control in the initial stage can also achieve better weight loss effect. < / P > < p > however, in this case, considering that the current BMI of dieters is far beyond the baseline of 28 obesity status, it is suggested that more strict diet control should be carried out. The basic idea is that while reducing the total calorie intake, we should focus on adjusting the bad eating habits, including: < / P > < p > eating time control. First, the dinner should be finished before 9 p.m. at the latest, and do not eat after 9 o’clock. Second, it is strictly forbidden to have supper. The goal of this is to reduce the chance that the heat that cannot be consumed is converted into fat and stored at night. < / P > < p > reduces the chance of overeating. The so-called “overeating” means exceeding the normal amount of meals. It is common to attend all kinds of dinners and wine fairs. In such cases, it is almost 100% of the events to eat too much. Therefore, it is better to reduce the chances of various kinds of dinners. < / P > < p > there is also a case of “overeating” caused by various celebration events. For example, when the performance of this month is up to the standard, everyone has a meal. Today, I want to relax and have an appointment with two or three friends. Human relationship is indispensable, but since we are losing weight, we should find an acceptable balance between weight loss and social intercourse. < / P > < p > reduce the intake of sweet food and refined carbon water. Refined carbon, carbon water and sweet food can promote insulin secretion. Insulin not only aggravates the conversion of heat to fat, but also prevents the conversion of existing fat to heat. < / P > < p > eat less fried food in oil and more boiled and steamed food. The same food, different cooking methods, the heat will be very different. For example, a bowl of two liang soup noodles, the heat is about 60 to 80 kcal, but if you change to two liang fried noodles, the heat immediately soars to 300 to 400 kcal. < / P > < p > to be sure, running itself will not hurt the knee, and incorrect exercise methods are the root cause of “knee injury caused by running”. Therefore, it is very simple to exercise to lose weight and avoid knee injury due to running. The following can be referred to: < / P > < p > if you are overweight, don’t run to lose weight at the beginning. Since the weight is too large and you are worried about the knee injury caused by running, don’t run to lose weight and change to other appropriate sports. There are specific discussions and suggestions in front of you. < / P > < p > properly participating in the strength training of buttocks and legs and strengthening the muscle strength of buttocks and legs will better stabilize the knee joint and effectively cushion the repeated impact on the knee joint during running. Focus