I don't know the sports talk that once swept the whole network. "If you want to lose weight, you have to exercise for more than 30 minutes to be effective, or run for more than 30 minutes to burn fat." Do you really believe this statement, which has not been confirmed by authority and needs to be scrutinized?
As long as people exercise, they will consume calories at the beginning. The energy-supplying substance is carbohydrate (glucose) first, then fat, and finally protein. Both fat and protein are converted into glucose to provide energy. Therefore, as long as there is exercise, the production of fat will be prevented or reduced to a certain extent.
For "How long does it take to exercise to consume fat?" There are various opinions on the Internet, but one is basically correct: "Sugar and fat supply energy at the same time, and the proportion of fat supply energy increases after half an hour."
In fact, the three major energy-supplying substances of the human body: sugar, fat and protein (which account for a small proportion) are all mixed, that is to say, there is almost no activity powered only by sugar, or there is almost no activity powered only by fat. It can only be said that the energy supply ratio is slightly different.
Edward L.FOX, a famous pioneer in sports physiology research, put forward in his book Sports Physiology that in the first 30 minutes of aerobic exercise, the consumption of sugar is greater than that of fat, that is, the energy supply ratio of sugar is greater than that of fat, and in the 30th minute, the energy supply ratio of sugar and fat is 50% respectively, forming a cross. After that, the fat energy supply ratio increased and the sugar energy supply ratio decreased, which was the basis for the increase of fat energy supply ratio in the 30 th minute after classic exercise.
As can be seen from the above figure, the energy supply ratio of fat is relatively high and the energy supply ratio of sugar is relatively low during low-intensity exercise; During high-intensity exercise, the proportion of fat energy supply is relatively low, and the proportion of sugar energy supply is relatively high. So we advocate doing moderate-intensity exercise to lose weight.
If it is not convincing enough, the term "heart rate" can be introduced again. When people are doing exercise, the greater the training intensity of cardiopulmonary function, the higher the heart rate and the faster the oxygen consumption in the body. At the same time, it shows that the faster the body burns calories, the faster the weight loss will be effective.
Seeing this, you can start to make your own exercise intensity according to your exercise goals. But remember, you should do what you can according to your body. Excessive exercise, the human body consumes too much energy, resulting in energy storage imbalance. Obesity gene will reduce the production of protein, which will greatly increase people's appetite and consume more energy to supplement the body's needs. On the contrary, it will affect the weight loss effect. At the same time, the probability of sports injury will also increase.
The amount of fat-reducing exercise should not exceed 5 days a week and 90- 120 minutes a day. Of course, because everyone's physique is different, it will be biased to use time to measure whether exercise is excessive. The simplest method is to take whether the appetite increases after exercise as a reference for whether the exercise is moderate. If you feel loss of appetite after exercise, it means that the way you exercise is correct. And after exercise, the appetite is strong, indicating that the amount of exercise is a bit too much.