Cao Jianmin, director of the Sports Biochemistry Teaching and Research Section of Beijing Sport University, pointed out that exercise will increase the energy consumption of human body, and what energy substances are consumed depends on the intensity of exercise. Generally speaking, the energy substance consumed by moderate and low intensity exercise is mainly fat. Long-term moderate and low-intensity exercise can increase the body's consumption of fat, thus achieving the purpose of losing weight. Therefore, if the purpose is to eliminate fat, you may wish to choose long-term moderate and low-intensity exercise.
At the same time, experts remind that general physical exercise often makes exercisers have a big appetite. Therefore, if you only increase the time and frequency of physical exercise without controlling your diet, you are likely to gain weight. Therefore, the best way to lose weight should be low-intensity long-term physical exercise combined with proper diet control.
So, how to measure the intensity of exercise? Experts point out that moderate and low intensity exercise should reach 60% ~ 75% of the maximum heart rate (maximum heart rate =220- actual age); The best time is 30 minutes to 1 hour, the best exercise frequency is 4 ~ 5 times a week or more, and it is the best living habit to exercise once a day.
Finally, experts remind that special people should pay attention to exercise methods. For example, people with heavy weight should do swimming, cycling and other sports, which can reduce the pressure of leg load and avoid knee and ankle injuries.
The following three kinds of exercise are not conducive to losing weight, so find out quickly!
First, do a lot of exercise
If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart for transportation. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.
Second, short-term exercise.
When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.
Third, rapid and explosive sports.
Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. In sports, such as rapid explosive sports, white muscle fibers are mainly obtained, and the cross section of white muscle fibers is thicker, so muscle groups are easy to develop and be strong. In this way, weight loss will become more and more "rough".
In short, in order to lose weight, we should do moderate and low-intensity endurance aerobic exercise for a long time (more than 1 hour), and the heart rate is 1.20- 1.60 times per minute. Such as aerobics, jogging and long-distance swimming. In recent years, the news of sudden death due to weight loss and fitness is endless, and relevant experts have put forward a new view of moderate exercise. Moderate exercise is a low-intensity and low-energy exercise mode, also known as "moderate exercise". The so-called moderation means physical exercise that consumes 2000 kilocalories per week, which is equivalent to playing table tennis for 2-3 hours; Or accumulate the activity equivalent to half an hour every day, for example, walk home after getting off the bus 15 minutes, and then do other moderate-intensity physical activities for 20 minutes. Moderate exercise can adjust emotions, resolve bad emotions, have catharsis function, release inner depression, forget troubles and bring physical and mental pleasure.