A new study published by Harvard University in the American Journal of Contemporary Biology shows that the body's heat metabolism peaks in the evening, and the body burns fat with the highest efficiency.
In order to find out the peak of human body's calorie consumption in one day, Dr. Alex Magazetin and Dr. Jenny Duffy of Harvard Medical School let 10 healthy men and women live in the laboratory for 37 days. Participants did not suffer from insomnia or other chronic diseases, did not smoke, but drank too much coffee and did not take any prescription or over-the-counter drugs. Their food intake is strictly controlled. There is no clock, internet, telephone or even window in the lab. Among them, three participants kept their normal work and rest habits, and the other seven people went to bed four hours earlier or later at night to test whether the metabolic rate would be affected if the biological clock in the body changed. The results show that regardless of people's diet and sleep patterns, the metabolic rate keeps pace-calorie consumption peaks in the late afternoon and evening. At night, the human body will consume an extra 0.02 kilojoules of heat (about 0.5 grams of fat) per hour, which is about 10% more than 4-6 am.
Dr. Duffy said that regular diet and sleep are essential to overall health, and any behavior that goes against the circadian rhythm may lead to obesity. The new findings also explain why night workers and night owls are more likely to be overweight.
Extended reading: What exercise can consume the most fat?
As the saying goes, it is an eternal truth to lose weight: practice three points and eat seven points. If you want to lose weight, you must adjust your diet, so that the weight loss effect after exercise can be more obvious! The following recommended exercises are very representative.
rope skipping
Action difficulty:
Fat burning effect:
Physical injury:
Skipping rope is a very simple sport, many people can do it, and it can also be done indoors. It consumes about 365,438+05 calories every 30 minutes on average. If you use double shake, the effect will be better! Compared with running, there is less pressure on the knee.
swim
Action difficulty:
Physical injury:
Swimming is more difficult, many people can only do dog planing, and the requirements for sports venues are strict. Breaststroke consumes about 328 calories every 30 minutes on average. If you use freestyle, the fat burning effect is better and it is almost harmless to your body. Swimming is definitely the first choice for arthritis patients.
run quickly
Physical injury:
As the oldest exercise method, running is one of the simplest exercise methods. It consumes about 300 calories every 30 minutes on average, and the heat consumption increases with the speed, which is not fixed. Although many people say that running hurts the knee, according to the authoritative magazine in the United States, the probability of frequent runners suffering from knee joint is about 7 percentage points lower than that of sedentary people!
Bobby jump /Hiit training
Action difficulty:
Fat burning effect:
Physical injury:
As one of the main movements of Hiit training, Bobby's fat burning effect is amazing. 10 minutes of continuous bobby jumping consumes about 200 calories, which is equivalent to running for 20 minutes! However, why is Bobby's jumping star so high? The main reason is that 99% people can't jump continuously 10 minutes, and novices force Bobby to jump continuously, which is very dangerous, especially for patients with cardiovascular and cerebrovascular diseases! I suggest that you can combine Bobby Jump with other sports for combined training!
Stationary bicycle
As one of the most popular weight loss courses in the gym, the weight loss effect of spinning is self-evident. A good riding instructor can instantly ignite students' enthusiasm for losing weight and make them forget the pain of losing weight, with an average consumption of about 375 calories every 30 minutes. Of course, consumption is related to your own resistance. If the resistance of riding a bicycle is small, the effect is limited. However, the risk factor of spinning is particularly high. I have seen many students accidentally fall off their soles when riding bicycles, which is very dangerous!
Strength training
Action difficulty:
Fat burning effect:
Physical injury:
Strength training is difficult, and it is easy to hurt yourself if the action is not correct. However, a misunderstanding of many friends is that strength training can't lose weight. In fact, this is completely wrong. Strength training is similar to barbell training, and crossfit is a very energy-consuming exercise. Barbell exercises can not only keep fit, but also lose weight. The strength cycle training method is mainly to train large muscle groups, one action after another, with less rest and more times. For detailed strength training to lose weight, please refer to barbell exercise, which is the strength of vip to lose weight!
Boxing/boxing
Do you think it is so difficult to lose weight at home? Try boxing, which consumes about 325 calories every 30 minutes. The shaping effect is good, especially the waist and abdomen lines are obviously shaped; And it was the most interesting training, after all, the movements changed a lot. At present, boxing is one of the more weight-loss courses offered by gyms. As for the standard requirements of action, as long as you can try your best to hit every punch, the intensity of boxing is relatively large. As a novice, you need to step by step!