To maintain a good posture, improving basal metabolic rate is a key. Everyone has a different basal metabolic rate. In addition to genetic factors, environmental factors are also important, which can be further divided into two categories: external environment (such as temperature) and internal environment (such as age and muscle mass). So if you want to improve the base generation, you can start with changing environmental factors!
1. Raise body temperature:
It is found that the basal metabolic rate will increase by 7% for every 0.5℃ increase in body temperature. Therefore, the body temperature can be increased through exercise, sauna and hot springs, and the basal metabolic rate can be increased.
2. Reduce the temperature of the training environment:
When the human body is in a low temperature environment, in order to maintain normal body temperature, the body must generate extra heat energy to maintain organ operation, so the basal metabolic rate can be improved. However, it is worth noting that if you are in a low temperature environment for a long time, your body will gradually adapt to the ambient temperature, which will lead to a gradual decline in basal metabolic rate for a long time.
3.？ Increase muscle mass:
While burning fat, it is also necessary to carry out muscle strength training to increase lean meat in the body. The body has high muscle ratio and high basal metabolic rate.
Fat meat and lean meat are both meat, but their ability to consume calories is very different. One kilogram of fat can only consume 4- 10 calories, while one kilogram of muscle can consume 75- 125 calories, which is dozens of times worse. Therefore, how to turn fat into muscle is a key.
4.？ Enhance cardiopulmonary function:
If you want to burn body fat, you must do aerobic exercise. The most effective aerobic exercise must conform to the "333" principle, that is, exercise three times a week for 30 minutes each time, and the exercise intensity must reach 130 times per minute.
Effective aerobic exercise can not only burn the current body fat, but also have a continuous "smoldering effect".
At the European Obesity Medical Association held in Belgium in 2000, a Swedish scholar's research pointed out that after people started exercising, the blood flow of adipose tissue would increase due to the decomposition and burning of fat, reaching the highest point after 30 minutes. After the exercise stops, the blood flow will decrease, but cleverly, the blood flow will increase again and last for 5 hours. In other words, every time you exercise, fat will continue to burn for 6 hours, and the metabolic rate will rise for 6 hours.
This is why some experts strongly advocate that a sport should take at least 30 minutes to achieve the best effect, especially its subsequent "smoldering effect". People who exercise regularly have a so-called "thin constitution". Even if they lie down and rest, they are more likely to lose weight than those who don't exercise.
Therefore, aerobic exercise, such as swimming, running, hiking and so on. , can * * * heartbeat interval, improve the quiet heart rate, and then improve the basal metabolic rate!
5. Food choices:
Protein (such as red meat), spicy (such as pepper) and green fruits and vegetables (such as grapefruit) can be taken in moderation on weekdays, which is helpful to improve metabolism.
Capsaicin will release adrenaline from the body, thus speeding up metabolism and improving the body's ability to burn calories. In addition, some studies have found that pepper can suppress appetite and make people less likely to feel hungry after meals. ※.