1, micro-exercise slimming skills
First, the micro-exercise slimming effect is amazing
A. Continuous micro-exercise can bring amazing calorie consumption and make you thinner and healthier. If you think it is necessary to spend time in the gym to burn fat and shape your body, then this message is definitely good news: according to BBC4, standing up straight by relying on the muscles of your legs and other parts of your body for 3 hours a day, 5 days a week, the effect is equivalent to running 10 marathon a year.
Although there is no fixed time to complete daily exercise, it will surprise you to do a little physical activity with fragmented time. As long as it is accumulated, continuous micro-motion can consume a lot of heat, even if it is just standing!
B. Micro-sports can be completely integrated into life and become a living habit.
There is a lot of time in your life, and you can exercise intermittently. Take the average person watching TV as an example, you can simply lift your feet to lose weight. Find a fixed chair, sit on it with your hands relaxed, slowly lift your feet up about 90 degrees, press your ankles down, and exchange your feet in turn, which can not only consume calories, but also exercise your calf muscles.
Such micro-movement can completely penetrate into life until it becomes a habit. With good exercise habits, it takes minutes to lose weight. According to the above, you can lose almost 5 pounds a year by lifting your feet while watching TV. Because it takes 7700 calories to lose one kilogram of fat, a person weighing 60 kilograms can consume about 200 calories a day as long as he does 20 minutes of foot lifting exercise in the morning, noon and evening, and 36,000 calories after six months, which means he can lose 4.6 kilograms.
See, it's not difficult to lose weight. Good living habits can help you finish it.
C. Micro-movement can make better use of fragmentation time, conform to the pace of modern life, live in cities and work faster and faster. Speaking of sports, almost everyone complains that they have no time, no mood, no spare money and no partner. At the same time, I feel that I have gained weight, I am not diligent, I am lazy, or I feel my belly and recall my small waist.
Micro-movement is convenient and efficient, and it also makes full use of the fragmentation time that is easy to kill, which is more conducive to the high-tempo life of modern urban society. Compared with the "double-regulation movement" which divides our life into work, commuting and sports, "micro-movement" fills the gap in our normal life and becomes an inseparable part of our life, which conforms to the rhythm of modern life.
Second, how to do micro-motion?
A. stand more
Some people think that small physical activities like standing are useless to lose weight, but this concept is wrong. Standing more can promote health, reduce the risk of heart disease and diabetes, lower people's cholesterol and make them thinner.
How to do standing micro-motion? You can use the time after lunch to "punish the station" and "do exercises". You have made yourself stand one more stop in this form, which has relieved your physical and mental fatigue. Sedentary working style is easy to cause obstacles to human blood circulation and digestive system, and the metabolic level drops, which makes people feel groggy all day and don't want to move. Standing more often, for white-collar workers, if properly mastered, is a very suitable exercise method for them.
B. Walk more.
You know, thin people have a "problem". Although they also like the feeling of relaxation, if they are allowed to enjoy the lazy life of "don't stand if you can sit, don't sit if you can lie down", they will feel uncomfortable in a few days. The physical habit of thin people is to walk more, which brings exercise and stretching to muscles.
In fact, it is relatively simple to move around more. For example, sit for a long time, get up and pour a glass of water, and try to walk instead of walking when the traffic distance is short. On weekends, you can applaud your sisters to go shopping, make yourself uncomfortable and make your sisters slim.
C. Multiple activities
Give up the escalator and choose the stairs.
Instead of spending time running in an air-conditioned gym after work, it is better to do these "jobs" during office hours. Prepare a pair of flat shoes suitable for walking in the office, starting with taking the elevator once a day.
For the first two weeks, I insisted on giving up the elevator and climbing the stairs every day after work. When I went up, I went up two steps, which can effectively stretch the muscles behind my ass and thighs. When going down, for safety reasons, I still go down step by step. If you go to work on different floors, it is recommended to "climb" up and down like this. Just remember to stretch and relax after climbing, especially the thighs and calves.
Use small equipment
Since it is micro-sports, you can also add some small sports equipment as an aid. Skipping rope, tensioners and hula hoops are all good choices. Take out the long-lost skipping rope, jump dozens of times, or open dozens of hula hoops and use a stretcher to protect your chest. These activities do not need to be rented, the venue is simple and convenient, and it is easy to participate. If you persist for a long time, the effect will be very good.
In addition, you can do micro-movements when you take the bus or subway: hold the hanging handrail, push it up hard for 30 to 60 seconds, push it slowly, and the movement range should be small, so that all relevant muscles can participate to the maximum extent, and practice alternately with your arms, which is helpful to bid farewell to "butterfly sleeve" and "Bye-bye".
2, the misunderstanding of exercise to lose weight
One of the misunderstandings: more exercise can lose weight.
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, you can only drink one or two cans of drinks or eat a few cakes, and the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.
Myth 2: Fasting exercise is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. It is believed that moderate exercise, such as quantitative walking, dancing, jogging and cycling, 65438+ 0 ~ 2 hours before meals (that is, fasting) is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.
In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.
Myth 3: You can lose weight by jogging for 30 minutes.
Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the energy supplied by fat can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
Myth 4: The more intense the exercise, the better the weight loss effect.
In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15.5%.
Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100 ~ 124 beats/min is most beneficial to lose weight.