Exercise for weight loss is a common method and a common way to lose weight in a healthy way. Doing a good job of losing weight through exercise is actually a very important thing for everyone's health. It is said that exercise can lose weight, but this is not absolute! Three types of sports will make people more and more practice “fat”. The following 360 common sense network and you say, exercise to lose weight to pay attention to what problems?
Three types of sports make you more and more fat
1, large amount of exercise. If the amount of exercise is too large, * the required oxygen, nutrients and metabolites will increase accordingly, then we have to rely on the heart to increase the amount of blood transfusion to transport. When the exercise volume is large, the heart blood transfusion volume can not meet the body's need for oxygen, so that the body is in an anaerobic metabolic state. Anaerobic metabolic exercise is not the use of fat as the main energy release, but mainly rely on the decomposition of * glycogen stored as energy release. Because in the anoxic environment, fat not only can not be utilized, but also produces some incompletely oxidized acidic substances, such as ketone bodies, which can reduce * exercise endurance. After a short period of high intensity exercise, blood glucose levels will decrease, causing hunger, when people will have a big appetite, which is extremely unfavorable for weight loss.
2, short time exercise. In aerobic exercise, the first move is * stored glycogen to release energy; after 30 minutes of exercise, it began to release energy from glycogen to fat release energy conversion. About 1 hour after the movement, the energy needed for the movement to fat energy supply, that is to say, in the fat has just begun to decompose, people stopped the movement, its weight loss effect is naturally poor.
3, fast explosive force sports, such as sprinting, ball sports, etc.. * Muscle is composed of many muscle fibers, mainly divided into white muscle fibers and red muscle fibers. Such as fast explosive exercise, get exercise is mainly white muscle fibers, white muscle fibers cross-section is thicker, so the muscle group is easy to develop thick. With this method, the more you practice, the fatter you get.
To achieve the effect of weight loss through exercise, some codes must be observed, such as the frequency of exercise, dietary arrangements after exercise. Then how to correctly exercise to lose weight?
1, strength training is indispensable
For fat loss, the fight to dance aerobically for an hour, fat loss effect is not as good as half an hour of weight training. This is because the metabolic rate of muscle is relatively high.
Dallas Aerobic Research Association study proved that “a pound of muscle daily maintenance activities of the basic calorie consumption is 30 to 50 cards, but the fat calorie consumption is only 2 cards.” Therefore, if you want your body to burn more calories on its own, you must increase the ratio of muscle to fat in your body.
Into the gym twice a week to do weight training, or to develop the habit of lifting dumbbells every day, can make the body more muscular, promote the self-consumption of fat.
2, segmented exercise
Research shows that the same is for 2 hours of fitness exercise, will be divided into 40 minutes to do a total of 3 times, the fat consumed is almost divided into 60 minutes to do a total of 2 times 7 times.
Because after each exercise, the body may maintain the highest metabolic rate for at least 12 hours, the body fat accumulation will also be rapidly consumed at this time. Therefore, as far as possible section to do exercise, weight loss effect will also be better.
3, exercise at least 20 minutes
Although it is said that we should be divided into sections, short time and many times, but each time the minimum is not less than 20 minutes. From the perspective of health promotion, a single exercise of more than 10 minutes can reach the effect of health promotion. However, in terms of fat loss and calorie consumption, 10 minutes of exercise is very little, and it is mainly glycogen that is burned.
The premise of the use of fat energy is at least 20 minutes of continuous exercise, and keep the heart rhythm in the highest heart rhythm of more than 55% (the highest heart rhythm for 220 minus age), then the muscle and liver glycogen consumption is complete, the fat can begin to be utilized substantially.
4, the action should be simple and feasible
When the dieter can make up his mind, then you need a good exercise method, and this exercise method that is simple and effective, basically do not have to deliberately learn, such as how to exercise the muscles, how to do the action, etc., it is best to look at the will, and then follow the do can be done. Because weight loss is physical work, not technical work, the action must be concise and clear, easy to implement.
For example, the recommended simple 6 exercises: in situ high leg, in situ step back + knee, in situ step back half squat + front kick, left and right side step half squat, supine two head up, butterfly twist waist.
5, sports program diversification
Regardless of what kind of weight loss, at a certain time will encounter a platform period, the state of not reducing. This is because, when engaged in a sport 6 to 8 weeks, the human body can gradually adapt to the intensity of the exercise, the original exercise load on the body stimulation is not obvious. Therefore, exercise intensity and time can not be set in stone, with the enhancement of exercise capacity, timely adjustment of exercise load.
For example, weight loss to a longer period of aerobic exercise, you can choose jogging, dancing, swimming and so on. On this basis, it is best to have 2 to 3 times a week of strength training to increase muscle and improve the basal metabolic rate, which can better achieve weight loss. In addition, high-intensity interval exercises, running and walking combined with other workouts also have a better effect.
6, develop good eating habits
After insisting on practicing and mastering the above good exercise methods, dieters also need to pay attention to developing good eating habits. This is actually very simple, three meals a day only need to slightly control the dinner can be. Breakfast, lunch eat normally, try to control the dinner, not hungry mainly, do not overeat can be.
7, long-term persistence
You don't expect exercise to lose weight in a cluster, lose one or two pounds a day, which is impossible, even if you exercise to lose weight, do not continue to adhere to a month is not going to produce significant results.
Moreover, people who have just begun to exercise may have found this phenomenon, that is, after starting regular exercise, found that the weight will suddenly increase by a few kilograms, which is mainly caused by the body's deployment of energy. As a result, some people mistakenly think that the more they exercise, the more they lose weight, so much so that they give up exercising.
Besides, a healthy rate of weight loss is generally considered to be about 5-10% of body weight loss every three months. If the rate of weight loss exceeds 3 kilograms per week, it means that the body will be damaged, either lightly or seriously, and at this time there will also be a decline in resistance and so on.