Everyone should have a correct understanding of exercise to lose weight, use an efficient way, and don't rush into it. How long does exercise take to lose 1 kg of fat?
Lose weight after exercise 1 kg Don't be too happy. Generally speaking, it is the result of sweating and dehydration, but it has not really lost 1 kg of fat. To lose one kilogram of body fat, you need 7700 calories. Moderate exercise for 30 minutes can consume about 250 calories, and exercise three times a week consumes 750 calories. At this amount of exercise, it takes about two and a half months to lose about 1 kg of body fat.
How to calculate the heat consumed by exercise? And then what? I often see such an English word on the screen of aerobic equipment in the gym. What is its meaning and function? Before calculating, you can know about this unit: MET. MET is the abbreviation of metabolic equivalent, which is interpreted as "metabolic equivalent" in Chinese, representing the ratio of metabolic rate during exercise to metabolic rate at rest. Simply put, 1 MET is equivalent to the oxygen consumption per minute when a person is sitting in a quiet state without any activity. For example, the 5 METs activity shows that the oxygen consumption during exercise is five times that at rest. Therefore, MET is a numerical value indicating the intensity of exercise (the bigger, the stronger).
MET metabolic equivalent scale of common exercise is as follows:
With the concept of MET, we can calculate the calories consumed by exercise more accurately by applying the following formula:
Exercise burns calories? =MET (heat consumption? Kcal/kg/hour) x body weight (kg) x exercise time (hours)
Weighing 70 kilograms? People, do aerobic dance for half an hour? * * * Calories consumed are: MET(7.0) x body weight (70kg) x exercise time (0.5hr)=245 calories. This is equivalent to a cone, a bowl of rice, or even less than half the heat of fried chicken chops? Therefore, it is necessary to exercise to lose weight. Don't think that you can indulge in eating after exercise, so you often can't see the effect and it may get worse!
Two days fishing, three days drying the net, easy to fail.
Many people are serious about sports at first, but they often give up soon. In fact, it is quite lonely to fight alone, and it is easy to lose motivation. It is also a good idea to find a partner who can exercise together. It is less boring to have a partner to exercise with, and at the same time, it can form a little pressure and urge each other. It is best to choose a place close to home or company to exercise. Too far away will reduce the chance of going. You can put sports in your calendar and regard it as an important thing, just like attending class or going to work. At that time, you must go. Every once in a while, you can slightly adjust the exercise content, adjust the intensity and increase the freshness. Don't exceed your physical load and exercise yourself to excessive fatigue or sports injury, which will easily turn exercise into stress and be difficult to maintain.
People who can cultivate sports into living habits are those who can find the benefits and fun of sports. Therefore, think more about the benefits of exercise, such as losing weight, looking good, dressing better, sleeping better, having a normal health check-up, looking younger, making new friends and so on. And always remind yourself that the gains brought by exercise will make people more motivated to continue.
Safely and correctly improve weight loss efficiency
The purpose of exercise is for health, but if you don't pay attention to hurting your body, or even causing lasting harm, it will not be worth the candle. To prevent sports injuries, the most important thing is to warm up before exercise, do some joint muscle stretching, increase softness, slowly raise body temperature and heartbeat, and let the body have time to adapt to the next more intense exercise intensity.
After the exercise, stretching for a few minutes can not only reduce the accumulation of lactic acid, so that the muscles will not be too sore the next day, but also open the tight muscle groups, make the body lines look better, and avoid becoming radish legs or King Kong Barbie. Furthermore, you should pay attention to your state during exercise. If you feel unwell, you should immediately reduce your intensity and don't do exercises beyond your physical ability. If you have special considerations for your physical condition, such as being overweight or having a bad knee joint, you should choose sports, such as yoga, swimming or walking in water, to avoid adding burden to your knee joint.