Heat consumed by human body = basic heat required for basic metabolism of human body+heat required for physical activity+heat required for food digestion.
Of the calories consumed by the human body, * is the basic metabolism of the human body, which is relatively stable at a certain age. Among the three parts of calories consumed, the biggest change is the amount of calories needed for physical activity. Therefore, in order to increase calorie consumption, it is necessary to improve basal metabolism and increase calorie consumption of physical activity. The best way to improve basal metabolism is exercise, and the best way to increase the calorie consumption of physical activity is exercise. In other words, exercise is the only way to lose weight.
How to exercise to lose weight?
1. Aerobic exercise combined with strength training
Strength training mainly consumes glycogen for energy supply. Aerobic exercise consumes sugar and fat as energy. Doing strength training for more than ten minutes before aerobic exercise consumes glycogen, which can accelerate the fat burning efficiency of aerobic exercise and achieve better weight loss effect. A study published by Beijing Institute of Sports Science shows that following the exercise sequence of strength training first and then aerobic exercise can make the weight loss effect of exercise double that of aerobic exercise alone.
2. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
3. Pay attention to the standardization of sports
Pay attention to the standardization of sports, including proper dress and correct posture. Especially doing some strength training, it is easy to cause muscle damage if the posture is wrong.
4. Adjust the exercise plan in time.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability. At this time, it is necessary to adjust the exercise plan in time, increase the amount of exercise, and further improve the metabolic ability. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.
5. Exercise should pay attention to rest.
Excessive exercise intensity and amount of exercise will increase the risk of sports injury. Long-term exercise makes muscles tired. In order to let the muscles have enough time to recover, it takes some time between exercises. Ordinary people can exercise by taking a day off and taking a day off.
How many times does aerobic exercise need a week?
Regarding the frequency of fitness, the American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you haven't used to exercise before, start small, twice a week, and then gradually increase to three or four times. Beginners often make the mistake of exercising once a day because they are enthusiastic and want to achieve results as soon as possible, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a strong body, you should stick to fitness all your life. * Good body shape and health can only be achieved after months or even years of persistence. Step by step is the best plan.
Ideal weight loss speed of aerobic fitness
The average person jogging for one minute consumes about 15 kcal (the greater the weight, the more he consumes), while the fat of one kilogram is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week.
Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.
Warm-up and Relaxation of Aerobic Fitness
Before and after every aerobic training, there should be two stages: warm-up and relaxation: these two stages can make your fitness safer and more effective.
1, warm up (that is, warm-up activities)
Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.
Step 2 relax
Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
What should I pay attention to in aerobic fitness?
Women should pay attention to the following points
1, wear a bra when exercising, and the one with strong support is better.
2 menstrual exercise, the amount of exercise should not be too large.
3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.