Exercise to lose weight is not as strong as possible.
Once some dieters make up their minds to lose weight, they quickly devote themselves to high-intensity exercise, hoping to consume the body fat to the maximum extent. However, health experts warn that slow and steady continuous exercise can better play a role in losing weight.
The greater the intensity of exercise, the better the weight loss effect. The reduction of body fat depends on the length of exercise, not the intensity of exercise. Only slow, steady and continuous exercise, such as jogging and walking for at least 40 minutes at a time, can achieve the goal of losing weight.
Experts remind that if you suddenly engage in high-intensity and high-speed exercise to lose weight, the joints have not adapted to the sudden changes, which will cause great damage to the joints. Therefore, exercise to lose weight should be done slowly.
Q 1: Is it effective to lose weight with a lot of exercise?
A 1: error. It is not that the more exercise, the better the weight loss effect.
Because when the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly. When doing a lot of exercise, the body is in an anaerobic metabolism state, and anaerobic metabolism mainly releases energy by decomposing sugar stored in the human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances that are not completely oxidized, which will reduce the exercise endurance of human body. When blood sugar drops, there will be a strong sense of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a great appetite, which is very unfavorable for reducing fat.
Q2: Is short-term exercise effective for losing weight?
A2: Error. Aerobic exercise takes 30 minutes to burn fat.
When you do aerobic exercise, the first thing you consume is to release energy from the sugar stored in your body. After 30 minutes of exercise, you begin to convert energy from sugar to fat. Exercise for about an hour, and the energy needed for exercise mainly exists in the form of burning fat.
Q3: Is it okay to eat more exercise?
A3: Error. The combination of the two is healthy.
Only by combining exercise with diet can you lose excess weight.
Losing weight can not be achieved simply by increasing energy consumption, and diet control is also very important. We don't advocate dieting, but we suggest that you control the intake of carbohydrates and fats in food. For example, reduce the intake of staple foods that provide carbohydrates such as rice.
Q4: The more you sweat, the more effective it is?
A4: Error, which may lead to crash.
Wrapping plastic wrap around arms and legs has a good slimming effect, but it is not suitable in spring and summer when the temperature is high. During exercise, you sweat a lot more than usual, but you sweat less, but your weight has not changed significantly. On the contrary, your skin will grow some small rashes in the hot and humid plastic wrap, which will do harm to your skin. Sports myth: I think morning exercise is the best. Many people like to exercise in the morning, thinking that the air is fresh in the morning, but it is not. Air pollution is the most serious in the morning. Moreover, people's blood viscosity is high in the morning, which is easy to form blood clots. In fact, the heartbeat and blood pressure are the most stable at dusk, which is more suitable for fitness. Mistake 2: Ignore warm-up. Warm-up is a necessary step in fitness. Warm-up before activities can improve the excitement of the body, reduce muscle viscosity, increase joint flexibility and avoid sports injuries. Mistake 3: Keep exercising despite illness. This is the most dangerous. If you feel unwell, you should stop exercising or reduce the amount of exercise, otherwise it will aggravate your condition and cause irreparable consequences. Especially the elderly, have poor immunity. When the body is in an abnormal state, they must stop fitness activities. Mistake 4: Exercise on an empty stomach. Many people (especially in the morning) like to exercise on an empty stomach, which is very wrong. Exercise needs energy. Lack of energy can cause dizziness, rapid heartbeat, cold sweat and other problems, and in severe cases, sudden death may occur. Mistake 5: The more exercise, the better. Overload exercise can lead to fatigue, pain, and even tendon and muscle strain. The correct exercise method is: start with a small amount of exercise and gradually increase the amount of exercise. Mistake 6: blind movement. Exercise has both advantages and risks. Before exercising, the infirm must make a medical evaluation and choose a suitable project. Medical supervision should be strengthened during the exercise to ensure safety. Mistake 7: Drink plenty of water during exercise. Always feel thirsty when exercising, but avoid drinking a lot of water. The correct way is to swallow slowly with a small mouth, and it is not advisable to replenish too much water each time, as long as it can relieve thirst symptoms. After exercise 1 hour, replenish the water that the body lacks. Mistake 8: Sudden cardiac arrest after strenuous exercise. During strenuous exercise, the heart beats faster, muscles and capillaries dilate, and blood flow accelerates. If you suddenly stop to rest, muscle contraction stops, and the blood in the muscle can't flow back to the heart smoothly, it will cause blood pressure drop and temporary cerebral ischemia, which will lead to palpitation, shortness of breath, dizziness and even shock. Mistake 9: Don't tidy up after exercise. The body will be very excited after exercise. If we wait for natural relaxation, the speed will be slower. Doing finishing activities can help the body gradually relieve stress and avoid discomfort such as muscle soreness. Error 10: Eat and bathe immediately after exercise. Eating or bathing immediately will increase the burden on the body and cause unnecessary harm.