What do you need to pay special attention to when you use fitness to lose weight because of the share reform? With the enrichment of social life, there are more and more obese people. Many people will lose weight through exercise and want to lose weight successfully. The following are the matters needing special attention when using fitness to lose weight due to the share reform!
What should I pay special attention to when I use fitness to lose weight because of the share reform? 1 We know that all kinds of exercise have different effects on human health, and some exercises can really play a role in losing weight.
However, if you think that you can lose weight by taking part in sports, you are all wet. As far as the amount of exercise is concerned, different exercise modes, different time and different intensity consume different calories and fats.
Do moderate intensity exercise.
For example, for moderate-intensity exercise, 35% of the calories consumed within 30 minutes come from fat; 40 minutes, from fat to more than 40%. Since then, with the extension of time, more and more fat has been consumed. About 48% of the calories consumed by jogging for an hour come from fat.
100 meter race can't consume any fat.
However, our running speed is 100 meters. In such a fierce international competition, almost all the calories we consume come from sugar and protein, but we can't consume any fat. Therefore, it has no effect on losing weight (consuming excess fat).
Exercise can't achieve the effect of losing weight.
For another example, we do short-term exercise for less than 20 minutes in the morning, and the calories we consume come from protein and sugar in our muscles. So at this time, exercise can't achieve the effect of losing weight.
Most of the calories you eat come from fat.
But if you exercise on an empty stomach before dinner, such as brisk walking or jogging, most of the calories you consume at this time come from fat.
Master the time of exercise
Tips: If you want to lose weight through exercise, you should not only grasp the appropriate amount of exercise, but also grasp the time of exercise. Time is of the essence! Blind "exercise to lose weight" may accomplish nothing.
What should we pay special attention to because of the share reform? 2 what should I pay attention to in fitness and weight loss?
1, replenish energy half an hour in advance.
Half an hour before fitness, you can eat some food properly, such as chocolate, low-fat yogurt, whole wheat bread, etc., which can ensure that you have enough physical strength and energy in the process of fitness and better complete the fitness plan.
2, can't lack of warm-up before fitness
Don't start with high intensity at the beginning of fitness exercise. Start with some gentle and relaxing warm-up exercises to make your body sweat slightly first to avoid sports injuries caused by sudden high intensity exercise.
For example, you can jog on the treadmill for 10 minutes, or warm up the muscles to be exercised, such as a group of light weight exercises.
3. Combination of strength training and aerobic exercise
When you lose weight, do strength training first, and then do some aerobic exercise. The combination of strength training and aerobic exercise. Strength training enables the body to make use of muscle sugar stored in muscles.
And when you start aerobic exercise, you can start burning fat quickly. The combination of the two exercises can increase the speed of burning fat. Generally, 20 ~ 45 minutes of strength training is carried out first, and then 20 ~ 45 minutes of aerobic training is carried out.
4, fitness time control in 1 hour.
If it is the first time to go to the gym to exercise? You can gradually improve the duration and intensity of exercise, for example, from 20 minutes to 30 minutes, and dumbbells from 5 kg to 8 kg, but you should pay attention to the total fitness time, which should be kept at around 1 hour, and the longest should not exceed 2 hours to ensure that your body muscles will not be too tired.
5. Don't use the same exercise method.
If you often use the same fitness method to exercise, it will be easier after a long time, but it will also lead to a decrease in calorie consumption and reduce the fun of fitness.
It's best to change the way every once in a while, such as running on a treadmill all the time and switching to a spinning bike; Or several kinds of exercises are carried out alternately, so that the exercise is more comprehensive and the fitness and weight loss effect is better.
6. Maintain a healthy and reasonable diet.
During the period of fitness and weight loss, we should also pay attention to the rationality of diet, not excessive dieting, nor overeating. A light diet, eating less meat and starchy foods and avoiding too many high-calorie and high-fat foods can help you lose weight better.
7. Do finishing activities after fitness.
The finishing exercise after fitness is mainly stretching, and static stretching can relax the tight muscles in fitness exercise and reduce the appearance of muscle soreness to some extent.
8. Don't eat immediately after fitness.
Although it is easy to feel hungry after fitness, it is not appropriate to eat immediately. After exercise, the whole body blood is still provided to the exercise system, and the digestive system has less blood supply and reduced function. Eating at this time will affect digestion.
You can wait for your body to calm down and eat some foods containing protein, carbohydrates and minerals for about half an hour or 1 hour.
9. Replenish water in time
When doing fitness exercises, the body will lose water quickly because of sweating, so it is necessary to replenish water in time, otherwise it will be easy to dehydrate if it is not replenished for a long time. When drinking water, drink less many times and don't drink too much at once.
Common sense of fitness and weight loss in winter
1, 20 degrees Celsius is the best in winter gym.
It is very important to warm up fully before the whole exercise, especially the equipment training to avoid muscle strain. Generally, the indoor temperature of the fitness center is kept at about 20 degrees Celsius in winter, which is a state suitable for human body to do sports.
2. Prepare two sets of fitness clothes.
Two sets of clothes should be prepared for winter fitness, and dry clothes should be changed in time after sweating to prevent colds. When you exercise indoors, you can add a coat at first. With the increase of exercise, your body will get hot, so you should gradually reduce your clothes.
Winter is a good time to gain muscle, which can increase the intensity and intensity of strength exercise, increase the number and frequency of exercise, increase the content of aerobic exercise and prevent excessive accumulation of fat.
The exercise time in cold weather can be adjusted.
In winter, young people's basic metabolism is faster, and their physical functions recover faster after exercise in the morning or at noon, which will not affect their daily life. It is suggested that such people can set the exercise time between 7: 00 am and 9: 00 am, and between noon 12:00- 14:00.
Middle-aged people, because of poor adaptability, suggest to improve cardiopulmonary function training, and the best exercise time is 18:00-20:00.
In addition, it is also important to choose sports shoes when exercising. The joints are stiff when it is cold. In order to reduce the impact on the joints of lower limbs during exercise, try to choose soft-soled shoes.
4. Supplement carbohydrates in time before and after exercise.
Before and after winter exercise, the diet should be supplemented with carbohydrates and protein in time, such as pasta, oatmeal, sweet potatoes, potatoes, chicken, eggs, lean meat, fish and bean products. And fruits and vegetables should also be in moderation.
5. Indoor ventilation is very important in winter fitness.
The arrangement of exercise varies according to the purpose of individual exercise. If the main purpose is to reduce fat, the aerobic exercise time should be appropriately extended. If it is to increase muscles, it is necessary to increase the intensity of strength training.
Ventilation in the gym is very important in winter. If there is poor ventilation, the indoor oxygen concentration will decrease, which will lead to the reduction of oxygen exchanged by human body, affect the decomposition of metabolites and fail to achieve the effect of aerobic exercise.