High-intensity exercise can't lose weight. There are still some things we need to pay attention to when warming up. I believe many people have already used this sport to exercise when they were in primary and secondary schools. Moderate exercise is good for health. This exercise is something we often do. Now share high-intensity exercise can not lose weight skills.

High-intensity exercise can't lose weight 1 1, high-intensity exercise

If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart to transport. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state.

Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance.

Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.

2. Short-term exercise

When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise for about an hour, and the energy needed for exercise is mainly fat.

3. Quick and explosive exercises

Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. In sports, such as rapid explosive sports, white muscle fibers are mainly obtained, and the cross section of white muscle fibers is thicker, so muscle groups are easy to develop and be strong. In this way, weight loss will become more and more "rough".

In short, in order to lose weight, we should do moderate and low-intensity endurance aerobic exercise for a long time (more than 1 hour), and the heart rate is 120 ~ 160 times per minute. Such as aerobics, jogging, long-distance swimming and so on.

High intensity exercise can't lose weight. It is easy for us to ignore science and hope to replace exercise with other methods, but a recent study found that the effect of high-intensity exercise of 1 min can be comparable to that of moderate-intensity exercise of 45 minutes. MartinGibala, a sports physiologist at McMaster University, said: "This is really a time-saving strategy. The instantaneous explosive power of high-intensity exercise is very impressive.

First of all, we should pay attention to this problem: 1 minute high-intensity exercise does not mean "start, 60 seconds countdown, end" The whole process takes about 10 minutes, including warm-up and relaxation stages, but ten minutes is nothing to everyone.

Gibala and others recruited 27 men who had no fitness habits and asked them to do high-intensity exercise for 3 weeks or 12 weeks, while the control group did not do any exercise. Members of the "high-intensity" group received "sprint interval training", including two minutes of warm-up by riding, three 20-second "sprint cycles", three minutes of relaxation and two minutes of slow riding. Members of the "Relaxation" group mainly accept medium-speed cycling, three times a week, each time for 45 minutes.

During the experiment, scientists tested the health indicators of all members of the group in real time, including cardiovascular and respiratory health and insulin sensitivity (representing the ability to regulate blood sugar levels). Interestingly, although the members of the relaxation group exercise five times as much as those of the high-intensity group, their physiological indexes are very close. Gibala said, "Most people use the lack of time as an excuse not to exercise. "Our research shows that interval training is more effective and takes less time to improve health."

The related results were published in PLOSONE on April 26th, 20 16. Although the sample size of 27 volunteers is very small, the results of this study are consistent with many studies, that is, long-term continuous training has limited benefits to people's health.

Previous studies have shown that although regular training can prolong people's life span by 6 years, this effect will disappear after excessive exercise (such as running more than 48 kilometers per week). In addition, the actual benefits of exercise on blood pressure, cholesterol content and cardiopulmonary function will disappear after exercise exceeds a certain limit.

For people who exercise for a long time, heart disease is a problem worthy of attention. It has been reported that there are many diseases such as "abnormal heart rhythm", "coronary plaque" and "abnormal aorta" among long-distance runners.

Although the mechanism is complicated, at least we know that in order to keep healthy in the future, we don't need to spend too much time exercising.