Body composition is more reasonable
From the perspective of fitness, a person's weight can be divided into two parts:
Fat-free body weight (fat-free body weight, also called "lean body weight"): It is composed of bones, muscles, connective tissues (wound healing is mostly accomplished through their proliferation), skin and organs, usually metabolically active tissues, which are very important to the human body.
Fat weight: It is composed of adipose tissue. Too much fat is related to coronary heart disease, metabolic syndrome, diabetes and other diseases.
The purpose of our weight loss is to lose excess fat, not fat-free weight that is beneficial to our health. Fitness can help us do this. Because the biggest change in fat-free weight is muscle and fat, people who lose weight can obviously see that "body fat mass" has decreased after three to five months, while "muscle mass" has increased or changed little because of training methods and diet.
Compared with dieting to lose weight, although it will also lose weight, it will also hurt the body! Just lose weight, and the fat content has not changed much, which means that your basal metabolic rate has also dropped. When you return to your original food intake, your weight will rebound quickly.
Hungry and thin effect VS fitness effect
Improve metabolic function
Many people say that "people who exercise are not fat after eating too much" because the metabolism of muscle tissue is more active, and its metabolism is 3.6 times higher than that of fat, so the energy demand is higher: even when sleeping, muscles consume more than 25% of calories. Research shows that the rate of body metabolism (resting metabolism) will increase by 7%-8% through regular resistance training (bench press, squat, etc.) in non-exercise state. ) For several weeks. This is the secret for bodybuilders to eat more and not get fat.
For example:
When someone's resting body metabolic rate is 1500 kcal/day, he starts to do resistance training. So after a few weeks, his resting metabolic rate increased by 8%, which means:
Burn 1500 * 8% more calories every day at rest = 120 calories.
It is equivalent to three steamed buns or a barbecued pork bun.
The monthly burning heat is 120*30=3600 kcal.
About 1 1 bowl of rice.
Reduce fat by 3600÷7700≈0.5 kg per month, which can be reduced under rest.
Reverse the growth of figures
Adults who don't do any strength training will lose muscle tissue with the increase of age, with an average loss of 2.5 kg per 10 year.
For example:
30-year-old female, weighing 50kg, with a body fat rate of 20% (i.e. body fat weight10kg) and a fat-free weight of 40kg. If you don't do strength training, your weight will remain the same at the age of 50 (the beauty lady coach said that this is definitely an ideal state and you will be fat in reality), but your body composition will change, and your muscles will lose 0.25 kg every year.
The body composition of a 50-year-old woman is as follows:
Muscle loss: 0.25*20=5 kg
Fat weight: 10+5 = 15kg.
Fat-free weight: 40-5=35 kg.
Body fat rate: 30%
The body fat rate is higher than that at the age of 30 10 percentage point.
Fortunately, resistance training can change or even reverse this situation. Many studies on strength training show that people who have no sports experience can gain 1-2kg of muscle through 2-3 months of routine strength training.
Therefore, insisting on strength training is a magic weapon to keep the body against age.
She is 60 years old. Can you believe it?
Reduce the risk of injury and prevent diseases.
Fitness can exercise the main muscle groups of the whole body and is the most effective way to reduce the risk of injury and various degenerative diseases. Regular resistance training can increase bone mineral density, thus reducing the risk of osteoporosis. Exercise can also speed up the transportation of food in the gastrointestinal tract and reduce the risk of colon cancer.
Reduce the risk of premature death
With the accelerated pace of our life, the irregularity of our life has led us to hear or see premature death frequently in recent years. From 2003 to 20 13, the mortality rate of middle-aged men aged 40-60 in China increased by 12%. According to statistics, one in ten premature deaths is due to inactivity, which is roughly the same as the number of people who die from smoking. Lack of exercise causes about 6% of the global population to suffer from heart disease, 7% from type II diabetes, and 65,438+00% from breast cancer and colon cancer. Sitting for a long time will increase the risk of hypertension by 35% and the risk of heart disease and diabetes by 20-30%. Facts have proved that continuous fitness can effectively prevent these diseases and reduce the risk of premature death.
Other benefits
We often see reports of successful people exercising. Former US President Barack Obama exercises for about 45 minutes every day, and Zuckerberg of Facebook exercises three times a week. 1 100 million yuan is only a small goal. Wang Jianlin exercises for 45 minutes every day. Numerous successful people are busy taking time to exercise. Not only because fitness is good for health, but also because people's perseverance will be improved, and they will become more self-controlled and have higher and higher requirements for themselves. At the same time, because we have to exercise no matter how busy we are, everyone has become a master of time management. They will be more responsible for work and family, because only a healthy body can shoulder the heavy responsibility of family and challenge the impossible at work.