单纯性肥胖者有效减肥的饮食和运动方案

Effective antiobesity project for patients with simple obesity in diet and exercise

目的探讨单纯性肥胖者有效减肥的饮食和运动方案。方法通过对20名体重指数(BMI)大于25的受试者进行二三个月的饮食和运动方案实施实验。测试实验前、中、后的身体形态指标,进行统计分析。结果通过12周的减肥实验,受试者的体质量下降13.16%、腰围下降6.51%、臀围下降4.42%、上臂皮脂下降19.47%、肩胛下角皮脂下降9.24%、腹部皮脂下降18.01%。结论有效减肥的饮食和运动方案:膳食计划:以满足饥饿感、提供肌肉的能量需求的膳食平衡。养成饱腹感为饥饿感消除的一种满意状态。锻炼计划:多于每周4天每次30min心肺练习,在心肺练习的模式中大约每10～14d或需要时就应变化1次。交替进行3种迥然不同的练习模式。

Aim To investigate the optimal antiobesity project for patients with si mple obesity in diet and exercise. Methods Twenty testers with body-mass index (BMI) > 25 were enrolled and received diet and exercise program for 2-3 months. Their BMI were measured before test, during the test and after test respectivel y. The results were analyzed using statistical method. Results At the end of 12 -week exercise, the weight of testers reduced 13.6%,the waistline reduced 6.51 %,the hip reduced 4.2%,the level of upper arm sebum reduced 19.47%,the level of subscapular sebum reduced 9.24%, and the level of abdominal sebum reduced 18 .01%.Conclusion The effective antiobesity program consists of diet and exercise : antiobesity diet provide the diet balance which satisfies the appetite and off ers the enough energy for muscle; exercise program includes 30 min cardiopulmona ry exercise every day for no less than 4 weeks and three exercise patterns are s elected alternately every 10-14 days.