Exercise as one of the most effective ways to lose weight because: 1. The main energy source for human exercise comes from sugar and fat. In aerobic exercise, the initial energy source of muscle contraction activity is sugar, and when the exercise is continued for more than 120 minutes, free fatty acids supply as much as 50-70% of energy. Therefore, the muscle uptake and utilization of free fatty acids and glucose in the blood increases, resulting in the release of large amounts of free fatty acids from fat cells, making the fat cells lean; at the same time so that excess blood sugar is consumed and can not be converted into fat, resulting in a reduction in body fat and weight loss. 2, research shows that sports can improve lipid metabolism. During exercise, adrenaline and norepinephrine secretion increases, which can improve the activity of lipoproteinase and accelerate the decomposition of triglyceride-rich celiac and low-density lipoprotein, therefore lowering blood lipids while raising high-density lipoprotein, and ultimately accelerating the role of free fatty acids. 3, people who often engage in endurance sports, peripheral tissues, especially the insulin receptors on muscle cell membranes increased sensitivity, and the ability to bind insulin increased. Insulin has a strong inhibitory effect on lipolysis, and its reduction is accompanied by elevation of catecholamines and growth hormone, etc., which eventually accelerates the effect of free fatty acids. 4, obese people in a quiet state when the metabolic rate is low, less energy consumption. After the system exercise, make the function level increase, especially the heart function enhancement, endocrine regulation improvement, make the obese in the resting metabolic level increase, energy consumption increase. Related reports, quiet elbow muscle tissue energy 96% from the decomposition of free fatty acids. 5, obese people for the appropriate intensity of exercise training, often occur after the normal appetite decline, food intake reduced, thus limiting the intake of calories, so that the body’s energy metabolism appears negative balance, causing a reduction in body fat. In addition, the special power of food is enhanced after exercise, which facilitates the decomposition of energy substances. The development of exercise prescription The principles of developing exercise prescription: 1. Safety. Exercise intensity or load should be based on the degree of obesity, health status and cardiopulmonary function, pay attention to the difference in treatment, in short, do not harm the health or do not affect the growth and development of children and adolescents engaged in sports and exercise, generally aerobic exercise. 2, acceptability. Exercise should make the exerciser interested in the exercise, and can adhere to the exercise for a long time. Especially the psychological characteristics of children are curious, poor tolerance, should be constantly changing exercise methods, content, routes. It is best to follow the natural, their own pleasure, do not use the adult standards required of children. The cost should be low and modest, the average family can afford. 3, the expected effect. Exercise should make weight and body fat drop to a certain level, cardiopulmonary function and physical health has improved, stop exercise within 3-6 months after the degree of obesity should not jump back to the original level. Exercise prescription a, obese children’s exercise prescription: 1, exercise program: appropriate to move the body-based sports, such as long-distance running, walking and swimming, kickball, rope skipping, relay running, cycling and recreational competition. Those who have the conditions can exercise on the indoor treadmill or activity plate. 2, exercise intensity: obese children due to their own weight, poor cardiopulmonary function, exercise intensity should not be too large. Heart rate as the standard, exercise should reach 60-70% of the highest heart rate of individuals, the beginning of the exercise heart rate can be slightly lower, such as 100-110 times / min; to oxygen consumption as an indicator, generally should take the individual maximum oxygen consumption of 50-60% as aerobic exercise intensity. 3, exercise frequency: exercise for obese children to lose weight, one is to lose the body fat now; second is to develop its long-term adherence to the good habits of exercise, so that the ideal weight after adulthood. The appropriate frequency of exercise can make obese children do not have aversion to exercise or fear of the psychology and discontinue exercise, generally 3-4 times a week exercise is appropriate. 4, exercise time: according to the degree of obesity of obese children, the expected weight loss requirements, as well as with the intensity and frequency of exercise, to arrange the duration of exercise, ranging from a few months to a few years. The time of each exercise should not be less than 30 minutes. Before exercise, there should be 10-15 minutes of preparatory activities, and after exercise, there should be 5-10 minutes of finishing activities. In addition, the choice of exercise timing is also important, because the body’s biological rhythm cyclical changes, to participate in the same exercise, afternoon and evening than the morning more energy consumption 20%, so the 2 hours before dinner exercise than other times more effective in reducing fat. Second, young obese people exercise prescription: young obese people relative to children and middle-aged and elderly obese people, good physical strength, fatigue tolerance, so the intensity of exercise and exercise can be appropriately increased. 1, exercise program: long-distance running, walking, swimming, rowing, climbing, etc., can also practice aerobic gymnastics, such as aerobics, disco, and ball games, etc. 2, exercise intensity: general exercise intensity can reach my maximum oxygen intake of 60-70%, or the highest heart rate of 70-80%. 3, exercise frequency: because young obese people have a subjective desire to lose weight, consciousness is strong, in order to improve the effect of weight loss, exercise frequency can be increased, generally 4-5 times a week exercise is appropriate. 4, exercise time: each exercise time of not less than 1 hour, the duration of the weight loss requirements may be visible. Two hours before dinner exercise is best. Third, the middle-aged and elderly weight loss exercise prescription: due to age, the relative decline in the functions of the organs of the middle-aged and elderly, obese people, especially some middle-aged and elderly obese people are often accompanied by different comorbidities, so in the development of the middle-aged and elderly exercise prescription should pay more attention to safety. 1.Exercise items: long-distance walking or hiking, jogging, cycling, swimming, climbing, etc., and supplemented by tai chi, table tennis, badminton, tennis, disco aerobics, etc. 2, exercise intensity: exercise heart rate of 60-70% of my maximum heart rate, which is equivalent to about 50-60% of the maximum oxygen uptake. General 40 years old heart rate control at 140 times / min; 50 years old 130 times / min; 60 years old and above 120 times / min is appropriate. 3, exercise frequency: middle-aged and elderly people, especially the elderly because the body metabolism level is reduced, the recovery time after fatigue is extended, so the frequency of exercise can be increased or decreased, generally 3-4 times a week is appropriate. 4, exercise time: each exercise time control in 30-40 minutes, the best afternoon exercise. In order to enhance physical fitness and improve health, middle-aged and elderly people had better develop the good habit of exercising for a long time. For the above-mentioned weight loss exercise prescriptions for each different age group, the weight loss effect will be better if the implementation process is accompanied by appropriate dieting (except for children).