How can children exercise to lose weight?

If children have obesity problems, their families should pay special attention to it. They are still young, and it is easy for them to have low self-esteem and pessimism, and even psychological trauma. Only by adopting the correct weight loss method as soon as possible to reduce the fat on the children's body can this problem be solved. In this way, not only will they have a good figure, but their physical development will also be faster. So how can children exercise to lose weight?

1. Stair climbing exercise

Climbing stairs consumes more energy because in addition to the energy consumed by exercise, you also have to overcome your own gravity. For example, climbing 10 floors is equivalent to lifting a body weight of more than 100 kilograms to a height of 30 meters. This part of energy consumption is quite large. It has been determined that the energy consumed by going up and down stairs is 5 times that of walking and 2.5 times that of swimming.

Time, distance

Climb stairs for half an hour each time, 1-2 times a day. Start with a small amount of exercise and gradually reach the requirement. The ideal stair-climbing speed is 30-50 steps per minute, climbing for 10 minutes and resting for 5 minutes. After exercise, the heart rate should be below 140 beats/minute, and 110-130 beats/minute is more appropriate.

Safety Matters

Obese people have poor athletic and coordination abilities and should pay attention to safety. When exercising, you should concentrate, keep your eyes looking forward, lift your feet neatly and accurately, and land your feet steadily, accurately and slowly.

2. Walking exercise

Walking is a form of exercise, but due to insufficient exercise volume, it often cannot achieve the requirements of weight loss and fitness. However, brisk walking is different. According to tests, the energy consumed by brisk walking is twice that of walking to complete the same distance.

Time, distance

Start by walking 3 kilometers for half an hour every day; in the second week, walk 4 kilometers for 40 minutes; in the third week, walk 5 kilometers for 50 minutes; in the fourth week, walk 6 kilometers for 1 hour, and keep up the routine. Children under 10 years old should walk 40 minutes and 4 kilometers a day; teenagers aged 10-13 should walk 50 minutes and 5 kilometers a day.

speed

In principle, it is 1 kilometer every 10 minutes. You can start slower and gradually reach the requirement later. The walking distance and speed can be controlled by the heart rate after exercise. Generally, the heart rate should not exceed 150% of the resting heart rate.

As for how children can exercise to lose weight, the above introduction is very clear. Although losing weight is a long process, you need to be mentally prepared. Moreover, if a child is overweight, it will hinder his normal development and growth. Exercise can not only help children lose weight and keep fit, but also help them grow taller.