After 20 ~ 30 minutes of aerobic exercise, the basic metabolism of somatic cells in the human body is accelerated, the supply of necessary energy is sustained, and the glycogen stored in the human body will be consumed in large quantities. If the compressive strength of exercise is relatively high, and the time exceeds 90 minutes, glycogen stored in muscles and liver of the whole body will disappear.
At this time, if you don't rely on external supply of moderate energy, you need to rely on dissolved protein to give energy gradually. Because sugar is an inhibitor of lipolysis, if glycogen is deficient, lipolysis will be alleviated, and phosphorus will be dissolved by protein instead. If the sugar supply is not enough at this time, protein will dissolve again.
That will not only fail to achieve the goal of slimming, but also continue to damage protein, endanger the growth and development of skin, and may also lead to the decline of human immunity. Therefore, excessive exercise is not only harmful to the body, but also harmful.
For any kind of exercise lasting more than 60 minutes, you must supplement 30 ~ 60 grams of carbohydrates or easily absorbed ingredients, such as dietary fiber powder biscuits, yogurt, fruits and so on. At this time, add a little carbohydrate moderately, and the carbon, hydrogen and oxygen in it will be converted into glucose water.
This is the main "natural substance" of the human body, which can not only prevent the discomfort caused by excessive reduction of blood pressure after exercise, but also improve the continuity of exercise and reduce fatigue and hunger after exercise.
Carbohydrate can improve insulin glargine. After exercise and fitness, insulin glargine can arouse the effect of relieving protein decomposition, achieve the actual effect of promoting muscle growth, and make the whole body muscles recover as soon as possible. If you choose sports drinks, the way you drink can also help your body digest and absorb them quickly.
Before boarding in an ordinary high school, all teachers and students should go to the gym for running and exercise in the morning, and then go to breakfast after running to prepare for morning reading classes in advance. Among them, students in some schools first quietly stuffed a few pieces of sugar or chocolate into their stomachs.
Because of jogging on an empty stomach, it is very easy to get hungry, and students in poor health may faint. Before preparing for exercise in advance, especially strenuous exercise, you must replenish some energy, and it is best to eat and drink and have a rest, otherwise your body will lose a lot of energy.
But some fitness goddesses will suspect: I tried to jog for an hour, and when I took a break, I announced that my previous exercise was futile. Isn't this too bad? In fact, this cognitive ability is incorrect. Not exercise, not pure exercise, especially weight loss exercise. The method of combining exercise with diet and nutrition is the way to lose weight in scientific research of physical and mental health.
In the nutritional supplement of exercise and diet, the most important thing is carbohydrate supplement. Health nutritionists generally believe that 50% ~ 60% of daily calorie intake should come from carbohydrates, which are responsible for the key energy supply of the body, while human fat and protein, as sources of stored electric energy, are generally not easy to be consumed, and will only be consumed when the energy consumption is extremely high or the body is seriously ill.
Supplementing proper amount of carbohydrates after exercise, one is to ensure all normal energy consumption of the body, and the other is to maintain the driving force of fat burning and burn fat again. Therefore, this move will not lead to the futility of the previous move. However, relaxing the stomach and overeating are definitely not acceptable. Only by controlling food intake can we maintain physical and mental health and lose weight in scientific research.
The above is my detailed introduction. I hope it will be helpful to everyone after reading it. If you have other comments, you can discuss them together in the message area below.