Aerobic exercise for 40 minutes to lose weight.
The energy sources in our daily activities are fats and carbohydrates (energy provided by rice and vegetables), and the ratio of the two is about half (see the figure below). When we started to exercise, the ratio of the two began to intermodulate, the ratio of fat to energy increased, while the ratio of carbohydrate to energy decreased. After 20 minutes of exercise, the two began a "golden cross". The proportion of the body using fat as an energy source exceeds that of carbohydrates, but there will be no significant difference until 40 minutes, and this difference will become more and more significant with the passage of time, so we say that it takes more than 40 minutes to exercise to have the effect of "burning fat". If you only exercise for 20 minutes, you will consume limited fat.
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 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 stimulate their appetite and eat food to increase calories to keep their body temperature constant. So swimming is generally ineffective for losing weight. If you want to lose weight, you must do the following:
1. Alternating speed
You can't just swim slowly, you need to alternate between fast and slow, for example, one trip is fast, then two trips are slow, and the one with good physical strength is fast and slow. Let the exercise intensity be strong enough to breathe slightly but still talk, but the action should last for more than 40 minutes. If you can't swim once, just have a rest. ?
2. Different swimming postures are used alternately.
Butterfly uses more upper body muscles, while breaststroke uses more lower body muscles. Each swimming position uses different parts. People who know many postures may wish to use more postures to exercise muscles in different parts and give full play to the advantages of swimming. ?
3. Use assistive tools.
Wearing flippers, frog shoes, skirting boards and other auxiliary tools has greater resistance, requires harder movements and consumes better fat. ?
Swimming is a pleasant thing in hot summer. People who have been running for many years, changing swimming in summer, 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 the duration is not long, only one or two hours, so if you exercise after drinking coffee, you 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 stimulate the central nervous system to boost the spirit, eliminate edema, stimulate gastrointestinal peristalsis and help defecate. ?
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. ?