It is found that regular aerobic exercise can create and maintain the negative balance of energy intake and consumption, gradually eliminate excess fat in the body, effectively change body composition, and achieve the purpose of reducing obesity and losing weight.

Exercise increases energy consumption, which is another means to cause negative balance of body heat energy. In addition, exercise also acts on the nerve secretion system, improving the regulation of fat metabolism, promoting fat decomposition and reducing fat synthesis. For example, during exercise, the secretion of adrenaline increases and the release of lipolytic kinase increases, thus strengthening the hydrolysis process of triglycerides. Exercise will also reduce insulin secretion, thus inhibiting the synthesis of fat in the body and promoting the decomposition of fat. Exercise can improve the utilization rate of free fatty acids and glucose in blood. On the one hand, fat cells release a lot of free fatty acids, and the cells shrink. On the other hand, excess glucose is consumed without being converted into fat, which reduces the accumulation of heterogeneous fat.

However, not any exercise can lose weight, and the following conditions must be met to be effective.

1. moderate load intensity, that is, the exercise intensity of about 55% of the maximum oxygen consumption is the best.

Heart rate 1 10 ~ 130 beats per minute. Too strong? The maximum oxygen uptake is above 80%, and the energy consumed is mainly sugar. At this time, the release of fatty acids in adipose tissue is inhibited, and the ability of muscle to oxidize fat is also low. However, the load intensity is small, the body's heat energy consumption is not much, and the negative balance of heat energy cannot be achieved, and the weight loss effect cannot be achieved.

For a long time.

In moderate-intensity exercise, fat is not used immediately at the beginning, because it takes a certain time for fat to be released from fat and transported to muscles, usually at least 20 minutes. Therefore, the exercise duration of consuming body fat should be at least 30 minutes, and 1 ~ 2 hours is better.

Exercise regularly

Regular exercise can make a series of physiological and biochemical processes such as neuroendocrine system and enzyme activity adaptive, enhance the ability of skeletal muscle to oxidize fatty acids and ketone bodies, and be beneficial to consume body fat. Sports items and forms are not limited, such as walking, jogging, cycling, swimming, ball games, disco dancing, etc.

Losing weight and reducing fat are two completely different concepts. Practice has proved that regular aerobic exercise combined with proper scientific diet plan is the best way to reduce body fat and control weight. It makes the weight loss part 95% fat tissue and only 5% muscle tissue. For severely obese people, under the condition of strict implementation of long-term calorie intake restriction, the heat consumption and loss in the body caused by exercise is much better than that caused by simple diet control, with obvious weight loss, long-term lean body weight retention and increased endurance of respiratory and circulatory system.

In short, it is a long-term process to effectively control weight and maintain an ideal body fat rate. The key is to have an optimistic attitude towards life, insist on taking part in physical exercise, maintain good eating habits and a lifelong scientific lifestyle.