Zhao Weiting, sports manager, have you found that your food intake and activity are similar to before, but your weight has increased inexplicably? There are frequent dinners at the end of the year. How to manage weight? With the increase of age, after muscle loss, the metabolic efficiency will decrease, and it is not easy to consume calories such as fat, and the secretion of hormones will also decrease, among which the hormones related to fat decomposition are adrenaline and growth hormone; If you can continue to engage in muscle activities, continue to activate hormone secretion and start muscle memory function, you will also order your brain to secrete hormones to strengthen muscles in the next exercise. The calories you eat at the end of the year can still be burned and metabolized through continuous exercise, so don't worry. Every time you increase 1kg muscle, your daily basal metabolism will increase by 50 calories. Metabolism is the calories consumed by our body, and 60 ~ 70% of metabolism is basic metabolism. Basic metabolism is necessary to maintain life. Even if we do anything, we will definitely consume calories, and the remaining 30 ~ 40% is the calories we consume when we walk or exercise. If we can increase basal metabolism from the amount of exercise, it is easy to build a body that is not easy to accumulate fat. The key is the proportion of muscle mass. Because when muscles are inactive, they also need to consume calories, which accounts for 40% of basal metabolism. In many studies, it has been found that every 1 kg muscle can increase basal metabolism by 50 calories per day. First, do muscle strength training, start adrenaline burning fat, and walk for one hour every day, and the calories consumed will reach 150 calories. During exercise, the body will secrete adrenaline to promote fat burning. From the point of view of burning fat, it is not recommended to finish exercise in a very short time. It takes five to ten minutes for the body to start burning fat after the autonomic nerve is started to secrete adrenaline. When the body fat after adrenaline secretion is effectively burned and decomposed, aerobic exercise is needed. But to burn fat effectively, we need to focus on muscle strength training, promote the secretion of growth hormone and adrenaline, and promote fat decomposition. Muscle strength training lasted for two months, and basal metabolism increased 100 calories. Eating habits are closely related to calorie intake. In order not to get fat, in addition to diet control, exercise is also needed to consume excess accumulated calories and maintain and increase body muscle content. After two to three months of muscle strength training, you can increase basal metabolism 100 calories. To maintain muscle strength, besides aerobic exercise, anaerobic exercise should also be introduced, but what is the difference between aerobic exercise and anaerobic exercise? Simply put, if oxygen is used to burn sugar and fat to make the necessary calories for exercise, it is aerobic exercise. On the contrary, anaerobic exercise uses sugar accumulated in muscles to generate heat. Aerobic and anaerobic exercise can burn fat and strengthen the dividing point between aerobic and anaerobic exercise, mainly in exercise intensity. When the intensity of exercise increases gradually, aerobic exercise that relies solely on oxygen to generate heat will not be enough to provide heat, which is related to age and heartbeat during exercise. Generally speaking, when the heartbeat exceeds 120 beats/min, anaerobic exercise without using oxygen to generate heat will begin. Aerobic exercise options include walking and swimming. It is characterized in that sugar and fat are used as heat sources and can provide the effect of cardiopulmonary function. And simply doing aerobic exercise, the load on muscles is very small, and it can't strengthen muscles, so the efficiency of consuming calories is not so high. Anaerobic exercise is the exercise of strengthening muscles, which can improve basal metabolism and exercise a body that can easily decompose fat. But aerobic exercise and anaerobic exercise have their own advantages. For example, it is ideal to properly match exercise habits and burn fat while maintaining and strengthening muscles. In addition, I would like to remind you that if you exercise on an empty stomach, you may face the danger of hypoglycemia at any time. You also need to avoid eating too much food, because you will feel relaxed after exercise. Exercise for one hour after a meal helps to consume energy, lose weight, take a walk after a meal and other exercises help to consume energy in a meal, thus reducing fat accumulation. In other words, exercise after meals can effectively prevent fat from increasing. But if you exercise immediately after eating, you will feel uncomfortable because of the external force shaking your stomach. I suggest you take a rest after meals 1 hour before you start exercising. At this time, not only the stomach is in a stable state, but also the rise of blood sugar level can be inhibited, thus effectively consuming energy. To maintain the slimming effect, it is necessary to maintain a "healthy lifestyle", because extreme slimming methods cannot be adhered to for a long time. As we all know, if you want to lose weight successfully, exercise should be combined with diet, and fat reduction still depends on diet. Exercise is to increase muscle mass. Exercise is definitely a matter of "seeking something first, then seeking good", which is better than not moving at all. About the author: Zhao Weiting, sports manager, experience: FISAF FFI Australian national fitness coach, advanced first aid certificate of the Red Cross Society of the Republic of China, qualified in cardiopulmonary resuscitation (CPR), and certified by the Taipei Municipal Health Bureau as an automatic external electrode defibrillator (AED).