Exercise that can increase weight
1, short-term exercise
When doing aerobic exercise, glycogen stored in the human body is first used to release energy. After half an hour of exercise, the energy released by glycogen begins to be converted into the energy released by fat. About an hour after exercise, the energy needed for exercise is mainly fat.
For example, aerobics, which is common to lose weight and shape, lasts only about 1 hour. This means that when fat just begins to decompose, people stop exercising, and its weight loss effect is self-evident.
2. Do a lot of 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, so as to increase the output of the heart for transportation. When doing a lot of exercise, the blood output from the heart can't meet the body's need for oxygen, which will make the body in an anaerobic metabolism state.
Anaerobic metabolic exercise is not based on fat as the main energy release, but the key is to release 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, such as ketone bodies, which will reduce the exercise endurance of human body.
After a short period of strenuous exercise, the blood sugar level will drop, which is the key reason for hunger. At this time, people tend to eat a lot, which is not good for losing weight, on the contrary, it is very helpful for gaining weight.
3. Quick and explosive exercises
Human muscles are composed of many muscle fibers, which can be divided into two categories: white muscle fibers and red muscle fibers. During exercise, if you do rapid and explosive exercise, it is mainly to exercise white muscle fibers, whose cross section is thicker, so the muscle groups are easy to develop and be strong. Will it gain weight? Rough? .
4. Strength training
The best choice is to find a fitness instructor and make a 3-4 stage fitness plan according to your physical condition, which can teach you to use every piece of fitness equipment correctly, whether in the club or at home.
You can also learn through strength training videos and skillfully use household necessities such as canned food and water bottles to exercise your strength. It should be noted that if you don't have the right method, you may hurt yourself, so you must make sure to learn how to use those things.
5. Aerobic exercise
Fast walking is the most popular aerobic exercise, suitable for all ages. Let's go. It's not easy to get hurt. If you are a beginner, you can choose a flat road with a speed of 1km 15min. In the improvement exercise, you can exercise by increasing the slope or changing the terrain. Pay attention to your ankle at this time to avoid injury.
Compared with brisk walking, running is simple, convenient and saves time, but for some people, running will be more intense. If you are a beginner, you can walk and run alternately in the first three or four weeks. Then gradually increase the running time until you feel comfortable running the whole course.
Swimming is an ideal exercise for women with physical defects such as osteoporosis, asthma or pregnancy. However, compared with other aerobic exercises, swimming is slightly inferior to heart rate exercise.
Matters needing attention in autumn sports
1, warm up to prevent strain
Warm-up activities are necessary for any kind of exercise. The temperature drops in autumn, and it often rains continuously. In this environment, the body will cause vasoconstriction and the mobility of joints will be weakened. If you don't make adequate preparation before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect your daily life, and exercise will become a kind of injury. Experts remind that you must be fully prepared before each exercise. The length and content of time can vary from person to person. Generally, slight heat is better. The range and intensity of exercise should be appropriate, and don't force yourself to do some difficult movements.
2. Exercise moderately to prevent injury.
Exercise is as moderate as eating and sleeping. Autumn is the stage of convergence and internal nourishment of human essence, so the amount of exercise should not be too large, and it should be gradual from small to large. Don't sweat a lot, in case excessive sweating leads to the loss of yang. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time. Sports should be easy and gentle, with little exercise, such as jogging, walking, mountain climbing, Tai Ji Chuan, table tennis, badminton, etc. , and timely and moderately. This will not lose vitality because of excessive sweating, but also stretch muscles and improve physical fitness.
Exercise in the morning is not on an empty stomach.
Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. It is more serious for the elderly. So drink some sugar water or eat some fruit before exercise after getting up? A cushion? It will be more beneficial to health to let the body get some starting energy.
4. Don't move when you are full.
Modern people have few living habits? Do it at sunrise and rest at sunset? Yes, I sleep late at night and have a lot of work in the morning. Many people don't have time to exercise in the morning, so some people decide to exercise after dinner. It is good to keep exercising, but it is unhealthy to exercise immediately after meals, even if it is a walk. This is because the blood circulation in the digestive system is greatly increased after meals, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the process of digestion will be blocked and the gastrointestinal tract will easily get sick. So it is better to exercise for 30 minutes after meals.
5. Prevent autumn dryness and replenish water in time.
From hot and humid summer to autumn, the climate dries up at once, and some heat is easy to accumulate in the human body. Moreover, the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, nosebleed and dry stool. In addition, the loss of water during exercise will aggravate the water shortage of the human body. In addition, the incidence of myocardial infarction will increase significantly in autumn, and the blood pressure of hypertensive patients in autumn is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water to dilute the blood before morning exercise. Choose soothing items during exercise to avoid accidents.
Be sure to pay attention to hydration when exercising. In the daily diet, we should eat more nourishing and moistening foods such as pears, apples, honey, fungus, sesame seeds and fresh vegetables to improve our ability to resist autumn dryness. Drink more food such as rock candy pear water and winter melon soup to keep the normal secretion of upper respiratory mucosa and prevent sore throat. Besides, you need to adapt? Spring is sleepy and autumn is lacking? Physiological reaction, ensure adequate sleep, and spend the autumn healthily.
6, high blood pressure.
Mountaineering can increase lung ventilation and vital capacity, enhance blood circulation and increase cerebral blood flow. With the slow increase of altitude, the contents of hydrogen ions and negative oxygen ions in the atmosphere are increasing. With the decrease of air pressure, it can also play an auxiliary role in the treatment of asthma and other diseases, reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients.
However, mountaineering is a sport that consumes a lot of oxygen. People who don't exercise often go climbing mountains suddenly, with a surge in activity and a sudden increase in physical load, which is easy to induce heart and lung diseases. Patients with hypertension should also do what they can to prevent slipping.
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