Guo Fengzhou (member of the Technical Committee of ultramarathon International Association) takes more than 40 minutes to do aerobic exercise to lose weight. In our daily activities, the sources of energy are fats and carbohydrates (energy provided by rice and vegetables), and the ratio of the two is about 50/50 (see the figure below). When we started to exercise, the ratio of the two began to intermodulate, and the ratio of fat to energy increased. However, the proportion of energy provided by carbohydrates decreased. After 20 minutes of exercise, the two began to "cross the golden line". The proportion of body using fat as energy source exceeds that provided by carbohydrates, but there is no significant difference until 40 minutes, and the difference becomes more and more significant as time goes on. Therefore, we say that it takes more than 40 minutes of exercise to "burn fat". If we only exercise for 20 minutes, the consumption of fat is limited. In the previous explanation of the relationship between exercise intensity and energy source, we also found the fact that the higher the exercise intensity, such as weightlifting or intense ball games, the lower the proportion of fat used. Low-intensity daily activities use a high proportion of fat, but it doesn't mean that you can burn a lot of fat when you walk easily, because when the exercise intensity is low, it means that you don't need too much energy, and fat can provide a lot of energy. 1 kg fat can provide 7700 calories. In other words, if you walk for 30 minutes, most of your energy comes from fat, but you may only consume 5 5- 10/0g of fat. Therefore, if you want to burn fat, you must choose low-intensity aerobic exercise, such as brisk walking, jogging, riding a flywheel and dancing rhythmically. You can breathe slightly during exercise, but you can still speak with high intensity, and then you can burn fat for more than 40 minutes. Guo Fengzhou (member of the Technical Committee of ultramarathon International Association) takes more than 40 minutes to do aerobic exercise to lose weight. In our daily activities, the sources of energy are fats and carbohydrates (energy provided by rice and vegetables), and the ratio of the two is about 50/50 (see the figure below). When we started to exercise, the ratio of the two began to intermodulate, and the ratio of fat to energy increased. However, the proportion of energy provided by carbohydrates decreased. After 20 minutes of exercise, the two began to "cross the golden line". The proportion of body using fat as energy source exceeds that provided by carbohydrates, but there is no significant difference until 40 minutes, and the difference becomes more and more significant as time goes on. Therefore, we say that it takes more than 40 minutes of exercise to "burn fat". If we only exercise for 20 minutes, the consumption of fat is limited. In the previous explanation of the relationship between exercise intensity and energy source, we also found the fact that the higher the exercise intensity, such as weightlifting or intense ball games, the lower the proportion of fat used. Low-intensity daily activities use a high proportion of fat, but it doesn't mean that you can burn a lot of fat when you walk easily, because when the exercise intensity is low, it means that you don't need too much energy, and fat can provide a lot of energy. 1 kg fat can provide 7700 calories. In other words, if you walk for 30 minutes, most of your energy comes from fat, but you may only consume 5 5- 10/0g of fat. Therefore, if you want to burn fat, you must choose low-intensity aerobic exercise, such as brisk walking, jogging, riding a flywheel and dancing rhythmically. You can breathe slightly during exercise, but you can still speak with high intensity, and then you can burn fat for more than 40 minutes. How to lose weight by swimming? The summer vacation in Taiwan Province Province is very long, and there are many people who love swimming. However, in order to achieve the effect of losing weight, we need to further understand some facts. First, the way of swimming, most people take the most labor-saving way to swim leisurely, especially breaststroke, which has great buoyancy in the water and is economical in action. Swimming for half an hour only consumes about 200 calories. Secondly, swimming is easy to feel hungry. You will feel hungry after swimming ashore, because there is pressure in the water, which will squeeze the internal organs. After leaving the water, the pressure disappears, and the water takes away the temperature, so the core temperature of the body is low after swimming. People are warm-blooded animals. When their body temperature is low, they will instinctively * * * their appetite and eat quickly to increase their calories, thus keeping their body temperature constant. So generally speaking, the effect of swimming to lose weight is not good. If you want to lose weight, you must do the following: swimming is a pleasant thing in hot summer. People who have been running for many years can switch to swimming in summer, which can balance the development of body muscles and rest the muscles of the lower body. Heavier people can also lose weight by swimming because their knees are stressed. But they will feel very hungry after swimming, so they should pay special attention not to supplement food too much. Drinking coffee before exercise helps to break down fat? Taking 200 mg of caffeine before exercise, which is about the weight of a small cup of American coffee, can improve the excitement of the nervous system, promote the body to consume energy and accelerate fat burning. For running, the study found that both long-distance running and sprint have positive effects. Running fast and far from being tired, but you should drink water at the right time, one hour before exercise. The weight should also be appropriate, about 3-6 mg per kilogram. For example, a 60 kg person drinks 180 mg -360 mg, which is about one or two cups of American coffee. Drinking too much sympathetic nerve will lead to excessive excitement, palpitation, frequent urination and high blood pressure, which is not good for your health. It is also helpful to lose weight and drink coffee. A cup of coffee can improve the metabolic rate of human body by 3-4%, but it doesn't last long, just one to two hours. Therefore, exercise after drinking coffee can accelerate the decomposition of free fatty acids and lose weight better. It is worth noting that as long as it is sweet, there is heat, so it is not advisable to add sugar and creamer to coffee. Drinking coffee in the morning is the best in daily life, which can boost the central nervous system, eliminate edema and gastrointestinal peristalsis, and help defecation. Medical research at home and abroad, including the Medical College of National Taiwan University, has found that coffee has a good effect on liver cirrhosis, chronic hepatitis and cardiovascular diseases, because chlorogenic acid in coffee has antioxidant effect and can inhibit the formation of carcinogens, which gives us an important message that liver disease is a national disease. Studies in Sweden and Japan also pointed out that drinking black coffee can reduce the risk of liver cancer. Coffee will have a bitter feeling, that is, it contains chlorogenic acid, but it has the effects of scavenging free radicals and antioxidation. Other research data such as colorectal cancer, skin cancer and breast cancer show that people who drink two cups of coffee a day are less likely to get sick. Medical research also found that coffee has a positive effect on preventing cardiovascular diseases such as Alzheimer's disease and Parkinson's disease and dementia. If you have gout problems, coffee can also speed up metabolism and reduce uric acid. But doctors also remind us that these effects are limited to drinking black coffee; Instant coffee with creamer and sugar will increase the risk of metabolic syndrome. Dr. Sun Zijie, Department of Family Medicine, Chengda University, recently published a study on the health effects of coffee from an empirical perspective. He found that many documents pointed out that moderate coffee can help reduce liver diseases such as cirrhosis and chronic hepatitis, protect the liver and reduce the risk of cancer. But instant coffee is not. Adding too much sugar and creamer will increase the risk of metabolic syndrome. This article is excerpted from Teacher Guo's Exercise to Lose Weight Course/published by Guo Fengzhou (technical committee member of ultramarathon International Association)/Liu Yuan.