Myth 1: As long as you exercise more, you can lose weight.
Miss Zhang's age: 23
Weight: 65kg Height: 160cm
I am an office worker, and I am overweight because I often work at my desk. I feel very distressed. My sisters encourage me to do more exercise in my spare time, which can consume excess fat and calories in my body. I adopted their suggestion, but the effect was not satisfactory. It should be said that the intensity of exercise is still very high, and I often feel hungry when I am tired. After eating a few cakes, I continued to exercise, but after a while, I found that my weight showed signs of rising instead of losing weight. What's going on here?
Expert comment: "Duo" is a relative number. What kind of exercise is "more"? To what extent is "more" appropriate? There are many scientific reasons, which cannot be generalized. It is not advisable to lose weight in a hurry. The correct way is: under the guidance of experts, make a gradual exercise plan suitable for your own situation, exercise 5-6 times a week for 45-60 minutes each time, and add a reasonable diet to lose 1-2 kg per month. If you stick to it, it will be easy to lose weight.
Myth 2: Exercise before meals is harmful to health.
Ms. Wang Age: 30 years old
Weight: 70kg Height: 158cm
Because of weak constitution, but overweight, I plan to control my diet and then keep exercising. I've been exercising on an empty stomach recently, and it's effective at first, but after a while, I always feel dizzy and I don't know what's wrong. Is exercise on an empty stomach bad for your health?
Expert comment: Fasting exercise is really not desirable for patients with diabetes or heart disease. Clinically, when exercising on an empty stomach, the blood sugar in the human body will decrease, which will cause headache, limb weakness and even fainting. At the same time, it will also produce hunger and abdominal pain, inhibit the secretion of digestive juice and reduce digestive function, so it is not appropriate to exercise on an empty stomach.
However, Professor Tan Fu, an American sports medicine expert, pointed out through experiments that exercise before meals can improve the metabolic rate in the body. After the exercise stops, the metabolic rate is still at a high level and will continue to consume calories in the body. In addition, exercise before meals can also reduce the storage of glycogen, so that carbohydrates are not easily converted into fat, so exercise time should be arranged before meals.
Because the average food stays in the human gastrointestinal tract for about 4 hours, if you choose to exercise before meals, the correct method is to take a small amount of carbohydrates 1.5-2 hours before exercise to ensure that you have enough physical strength during exercise.
Myth 3: You can lose weight by jogging for 30 minutes every day.
Wei Wei Age: 36 years old.
Weight: 65kg Height: 170cm
The work in the office is not too tense, and the spare time is also very substantial. My husband is afraid that I will get sick and told me to keep doing more exercise every day. I think it's a good thing, too By the way, you can lose weight and keep your original good figure. Colleagues told me that jogging for 30 minutes every day can reduce weight, but after a few months, I feel that the effect is not great, but my appetite is greatly increased.
Expert comment: Research has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
Therefore, for dieters, properly changing the exercise mode within the guaranteed exercise time can also prevent local fatigue, increase calorie consumption and achieve good results.
Myth 4: There is a whole or partial choice for exercise to lose weight.
Ms. Li Age: 27 years old
Weight: 63kg Height: 158cm
After giving birth to the baby, my waist, abdomen and buttocks are obviously fat. Look at the photos before pregnancy. Totally different. So, I bought a weight-loss belt, belly pants, hip pants and so on. Half a year has passed, and a lot of money has been invested, but little has been achieved. I don't know whether the advertisement is misleading or my obesity is too stubborn. This makes me extremely upset!
Expert comment: The concept of energy consumption is a whole rather than a part. Exercise to lose weight can never be compared with shaping. So, can local exercise reduce local fat? First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after a period of exercise, dieters have not lost much waist circumference, but their cheeks have lost weight, which is why. Exercise consumes more calories than intake, which will lead to the reduction of body fat, not just a part.
Only by using scientific methods in exercise can we cultivate a beautiful and moving figure.
Myth 5: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect.
Miss Huang's age: 22
Weight: 75kg Height: 165cm
I am seriously overweight, which brings a lot of inconvenience to my work and study. For a time, I made a determined effort to exercise and increase the intensity of exercise. The more intense the exercise, the better. Five months later, my figure is still the same. Who can help me? Am I not exercising enough?
Expert comment: To achieve better weight loss effect, the heart rate should be raised to the highest and lowest safe heart rate range during exercise. If the heart rate does not reach the minimum heart rate, it means that the amount of exercise is too small and the intensity of exercise is not enough, which needs to be increased and improved; If the maximum heart rate is exceeded, the exercise intensity is too high and needs to be reduced. The calculation formula is: minimum heart rate = safe heart rate × 60%; Maximum heart rate = safe heart rate × 90%; Safe heart rate = 220- age. For friends who exercise to lose weight and keep fit, it is enough to be close to the lowest heart rate during exercise. Such exercise intensity can not only achieve the goal of losing weight, but also play a good role in enhancing the functions of cardiovascular system and respiratory system.