Exercise has always been recognized as one of the healthiest ways to lose weight, but in real life, many people have not achieved obvious results even if they spend a few hours exercising every day, and some even gain weight. Gou Bo, a professor in the Sports Medicine Teaching and Research Section of Xi Institute of Physical Education, told the reporter of Life Times that if the above situation occurs, you may wish to review your exercise process and see if there are the following habits that lead to half the effort.
1. There is psychological compensation after exercise.
Some people tend to eat more after exercise, and always feel that "I have exercised and can't treat myself badly". The latest research from Arizona State University in the United States proves that it is easy for people to make psychological compensation after exercise to reward themselves for completing the exercise. Moreover, after exercise, the metabolism is accelerated, and people with large appetite eat more at meetings.
In fact, if you want to lose weight, it is best to combine exercise with proper diet to achieve a negative balance of calories. While increasing energy consumption through exercise, reduce energy intake appropriately.
It can reduce the total calorie intake every day to about 80% of the original, which is what we often say is eight full. On the basis of reducing the total energy intake, ensure the regularity of three meals a day and the diversification of diet structure, so as to ensure the normal metabolism of the human body and achieve the goal of healthy weight loss.
2. The exercise plan remains unchanged.
Researchers at Tampa University in Florida have found that long-term low-intensity aerobic exercise, such as running on a treadmill for 45 minutes every day, may be effective at first, but it is difficult to lose weight after a few weeks.
This is because, after engaging in a certain sport for 6~8 weeks, the human body can gradually adapt to this kind of exercise intensity, and the original exercise load is not obvious to the body. Therefore, the intensity and time of exercise cannot be fixed, and the exercise load should be adjusted in time with the enhancement of exercise ability.
Weight loss is mainly based on long-term aerobic exercise, and you can choose jogging, dancing and swimming. On this basis, it is best to carry out strength training 2~3 times a week to increase muscle and basal metabolic rate in order to achieve better weight loss effect. In addition, high-intensity intermittent exercise, running and walking combination and other sports methods also have good results.
3. The pressure is too great.
Exercise is the best way to release stress, but improper exercise arrangement, for example, when the training goal is too high and it is difficult to persist or complete, will bring greater psychological pressure to people.
Under normal circumstances, cortisol, the stress hormone of human endocrine, can resist stress well. When people are under too much pressure, the negative effects of cortisol begin to appear, such as increased blood sugar, increased appetite, weight gain, extreme fatigue and so on.
How to exercise is the most effective?
Nearly half of people exercise before breakfast.
According to the survey data, most people "hardly exercise (19.9%)", and 37.03% people will take part in sports if they are interested or invited by friends. In terms of exercise time, the proportion of people who exercise less than 0.5 hours/day is the largest (45.37%), those who exercise 0.5 ~ 1 hour/day account for 37.69%, and those who exercise more than 1.5 hours/day only account for 4.52%. In terms of exercise time, most people choose to exercise before breakfast, accounting for 48.59%; 18. 16% and 19.44% have no fixed time after dinner, and 13.85438+0% like to exercise after lunch.
Expert: Exercise on an empty stomach in the morning, and blood sugar is unstable.
Experts say that it is unhealthy to exercise on an empty stomach in the morning, and blood sugar will be unstable, so you must pad your stomach. Of course, don't eat too much, which will also affect exercise. As for the frequency of exercise, the physical activity of healthy adults should be equivalent to walking 6000 steps a day, which is equivalent to walking about 40000 steps a week. If physical conditions permit, it is best to do 30 minutes of moderate-intensity exercise every day. The best exercise time is 4-6 pm, followed by 8- 10 in the morning.
Six adults think that sugar should be added before exercise.
Compared with the lack of exercise time, most people pay more attention to health care and nutrition during exercise. Faced with the question "What do you think is better to supplement before exercise", 64.32% people think that sugar should be supplemented, while 22.36% and 8.25% people think that water and food should be supplemented respectively. 38.94% people will supplement mineral water after exercise, and 32.4438+0% people choose to supplement sports drinks. If convulsions often occur during exercise, 77.89% people think that milk, a food with high calcium content, should be supplemented, 1 1.06% and 7.04% people think that vegetables and tofu should be supplemented, and 4.02% people think that pork should be supplemented.
Expert: Ordinary people can replenish water before exercise.
Experts say that the average healthy person can only replenish water before exercise. If you are a professional athlete, or exercise for a long time, such as more than 2 hours, you should supplement sports drinks before exercise. As for after exercise, 250ml sports drinks should be supplemented within half an hour after exercise. In addition, it is meaningless to supplement food immediately when convulsions occur during exercise. Usually, you can pay attention to eating more milk, followed by tofu and vegetables to prevent cramps and convulsions during exercise.
People are most interested in burning fat.
The survey shows that most people have a correct understanding of how to consume fat most effectively. 36.68% people think that long-distance running consumes the most fat, 30.4% people think that it is a ball game, and 22.86% and 65,438+00.05% people think that strength training and sprint consume the most fat respectively. As for exercise places, most people (66.75%) will choose places close to home or office to exercise, 14.83% will exercise at home with the help of fitness equipment, 14.07% have no fixed exercise places, and 4.35% like to go to the gym to exercise.
Expert: Persistence is the key to exercise.
Experts believe that in fact, all kinds of exercise can consume fat, and the key lies in persistence. Relatively speaking, long-distance running and various ball games are better ways to consume fat. As for sports venues, if conditions permit, it is best to choose outdoor sports venues, as well as places with less dust and automobile exhaust and some sunshine.