Generally speaking, if a woman's body fat exceeds 30% and a man's body fat exceeds 25%, she will be considered obese. However, domestic media pointed out that the average body fat rate of pigs will drop to 16 to 18%, which is lower than the human obesity standard. The body fat of some pigs can even be lower than 10%, almost reaching the level of human athletes.
Of course, cross-species body fat comparison is of little reference value, but it is a fact that human beings are getting fatter and fatter. If we don't eliminate body fat correctly, all kinds of chronic diseases will follow.
The blood test showed that the body fat rate was too high. Pay attention to find out that upper body fat is the percentage of body fat and weight in chronic diseases. About14 of normal human body is composed of subcutaneous and visceral fat, which is responsible for maintaining organ stability and protecting internal organs. Generally speaking, the body fat rate of adult men exceeds 25%, and that of adult women exceeds 30% is obesity; The male body fat rate is between15 and 25%, and the female body fat rate is between 20% and 30%, which is normal. The exact data will change with age, and the older you are, the higher your body fat rate will usually be.
Some people weigh within the standard range, but they still feel slightly fat, that is, their body fat is too high. In addition, some people don't understand the difference between blood lipid value and body fat rate. Blood lipid value refers to the content of triglyceride in blood, which can only be reported by blood test.
The most suitable exercise for reducing fat is anaerobic+aerobic. Zhou Dunsui, a professor at Taipei Medical College, suggested that the most suitable exercise for reducing fat should be aerobic exercise using large muscle groups within 40 minutes, such as running, swimming, climbing stairs and cycling. "Running is especially effective, and it is best to warm up with sprints before doing aerobic exercise," Zhou Dunsui pointed out.
First do anaerobic exercise to induce growth hormone, then mitochondria will burn fat first, and then do aerobic exercise to consume energy, so that the fat in the body will be effectively converted into heat and provided for muscle training. "Anaerobic exercise doesn't need much, because the induction of growth hormone is limited and decreases with the increase of times. According to my experience, 1 minute anaerobic exercise combined with 25-40 minutes aerobic exercise can burn fat obviously, "Zhou Dunsui said.
Running stairs is a good choice. If you are a student or an office worker, you can choose to run for 40 minutes in the morning and evening, and you can do it twice if you have more time. For people who are inconvenient to run, Zhou Dunsui suggested that you can try running and climbing stairs, which is also a good choice.
"Because the body will fly when running, the whole body strength and gravity acceleration when landing, the lower limbs must mature to 3-6 times the weight of the impact. Running or climbing stairs is a kind of weight-bearing exercise. When the body climbs the stairs, the weight on the knees will instantly increase to about 4 times as much as usual. " Zhou Dunsui pointed out that running flat roads or stairs will hurt your knees, but the effect of running stairs is better than running, and the damage to your knees is less. Therefore, young people who have no problems in joints, physical fitness and heart and lungs can take climbing stairs as exercise.