How to exercise to grow taller and lose weight

Sports for height growth and weight loss require a combination of longitudinal stretching and aerobic fat burning training, mainly achieved through methods such as skipping rope, swimming, basketball, hanging, and interval running. This type of exercise can stimulate the secretion of growth hormone and consume excess fat.

1. Jump rope

Jump rope is a typical vertical jumping exercise that produces moderate pressure on the lower limb bones when landing, which helps stimulate the proliferation of epiphyseal chondrocytes. A medium speed skipping rope of 120 times per minute for 10 minutes is equivalent to the fat burning efficiency of jogging for half an hour. It is recommended to complete 500-800 tasks per day in groups, with a 30 second break between groups to avoid excessive strain on the knee joint.

2. Swimming

The stretching movements of freestyle and breaststroke can fully stretch the spine, and the buoyancy of water can reduce joint pressure. A 45 minute moderate intensity swimming session can burn 500 calories, and water temperature stimulation can promote the secretion of growth hormone. Pay attention to maintaining a horizontal body position and avoid excessive twisting of the cervical spine.

3. Basketball

Jumping movements during rebounding and shooting can activate the lower limb growth board, and running throughout the game brings continuous heat consumption. It is recommended to train for 1 hour three times a week, including 20 minutes of passing and receiving, 30 minutes of matches, and 10 minutes of height practice. Teenagers should be careful to avoid intense collisions.

4. Suspension

Horizontal bar suspension can improve spinal alignment by stretching the spinal gap through self weight traction for 15 seconds in 3 groups per day. Cooperating with leg lifting movements can synchronously exercise abdominal muscles and burn abdominal fat. Osteoporosis patients should proceed with caution.

5. Interval Run

30 second sprint run alternates with 1-minute slow run, and 8 sets can be completed within 20 minutes. This mode is more effective in stimulating growth hormone secretion than running at a constant speed, and can sustain fat burning for up to 12 hours after short-term high-intensity exercise. When running, keep your upper body straight and avoid taking excessive strides. During exercise, it is necessary to ensure a daily protein intake of 1.5 grams per kilogram of body weight, with priority given to high-quality proteins such as fish and chicken breast. Falling asleep before 10 pm is beneficial for the pulsatile secretion of growth hormone, and supplementing with vitamin D and calcium after exercise can promote bone mineralization. Avoid high-intensity training while hungry, and do dynamic stretching before and after exercise. It is recommended to exercise 5 days a week, with two days of yoga and other flexibility training as adjustments, for at least 3 months to observe significant results. adolescents during their growth and development period should avoid compression exercises such as weight-bearing squats, and those with a large body weight should start with low impact exercises gradually.