There are three ways for the human body to consume calories. The human body is a special existence. It is said that the human body is an advanced machine. All activities need energy in our life. So how do we consume this energy and turn waste into treasure? Let's go into three ways that the human body consumes calories. Let's have a look!

There are three ways for human body to consume calories: basic metabolism, active metabolism and food thermogenic metabolism. Together, these three ways are the total metabolism of energy consumption, and metabolism is the behavior of the body to consume energy.

Basal metabolism: energy consumption accounts for about 60 ~ 70% at most. All physical behaviors, including breathing, blood circulation and maintaining body temperature, need energy, and even when you sleep, you need basic metabolism. Therefore, if you want to thin belly, thighs, arms and purses, you must master the key to improving basal metabolism. Make sure you are as thin as you want.

Activity metabolism: about 20~30%, which is the heat and energy consumed in daily life such as work, exercise and housework.

Thermogenic metabolism of food: about 10%. When we eat food, our bodies get warmer, which is the heat consumed by our bodies for digestion and food. Just like burning gas before cooking, this energy consumption is also the action of burning gas.

Therefore, the basic metabolic energy consumption accounts for about 60 ~ 70% at most, so to lose weight, thin abdomen, thin thighs and thin arms, men should lose beer belly. The most important thing is to master the key to improve basal metabolism. Mr. Slimming will teach you sports, diet and breathing in a scientific way, so please pay attention.

After birth, the basal metabolism will increase with the increase of age, and the highest stage is at the age of male 16 and female 13. The basal metabolism of women is also lower than that of boys, and it will decrease after middle age.

Reasons for the decline of basal metabolism:

Why does basal metabolism decline after middle age?

One of the most important reasons is the loss of muscle. Muscles in our body account for about 30~50% of our body weight, and these muscles consume about 53% of calories in basic metabolism. Even if you just sit and work all the time, your body still needs to consume calories while maintaining its physiological functions. The good news is that 60-70% of the calories burned by muscles come from fat.

When women are 65 years old and 438+08, and men are 20 years old, their muscle mass will gradually decrease. By the age of 70, the muscle mass is only about 65%, because the muscle mass will be lost with age, which is the main reason why it is more difficult to lose weight as they get older, because the basal metabolism is reduced.

Effective methods to reduce muscle loss;

Is there any way to slow down muscle loss? From the observation of daily life, it is found that women and middle-aged and elderly people tend to eat light and starchy foods, but will reduce the intake of meat and other foods in protein, because insufficient intake of protein is one of the reasons for muscle loss, and women and middle-aged and elderly people are also one of the reasons because of insufficient exercise and wrong exercise methods.

Generally speaking, adult men need 70-80g protein, and women need 60-65g. Adequate intake of protein is helpful to muscle loss and improve basal metabolism.

Three ways for human body to consume calories 2 Six skills for consuming calories:

1, relax aerobic exercise

If you master the strong and weak rhythms in half an hour of aerobic exercise, you can get twice the result with half the effort, that is, add a gentle recovery time between high-intensity exercises. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm. Dr Catherine Jackson, director of the Department of Motor Function at California State University, pointed out: "If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain this high-intensity level."

Heat consumption of elliptical machine moving smoothly for 30 minutes: 1222 coke; 30-minute exercise with strong and weak rhythm consumes 2444 cokes.

2. Push hard with one leg when riding a bike.

When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes. Michael Yusef, fitness education manager of Chelsea Pailes Sports Center in new york, said that this kind of one-legged exercise can help you burn 20% more calories.

Heat consumption of scooter for 30 minutes: 950 coke inserted into one leg, forced interval; Heat consumption for 30 minutes: 1 138 cola.

3, the consumption method of drinking water

Neil Markey, a spokesman for the American Gymnastics Association, said: "If you just sit and drink one cup after another, how many cups you drink will not help your metabolism. But if you exercise, the situation will be different! When the body's metabolic rate increases during exercise, the body will start burning fat. At this time, the human body needs a lot of water to maintain body temperature balance, so drink plenty of water, preferably mineral water or boiled water. " Especially in today's popular sports water, Nestle water can not only effectively promote internal circulation, regulate metabolism, let you experience the beauty of internal and external harmony, but also resist harmful bacteria and increase beneficial bacteria, thus promoting gastrointestinal health. In this case, drinking water can make you consume 10% more calories.

4. Divide the movement time

Yusef also suggested that bodybuilders should divide their normal exercise into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. He said: "When the exercise time is shortened, you can try to increase the intensity, which can increase the calorie consumption for the same distance."

Run 1 time per day (40 seconds and 30 minutes/100 meters): 1356 coke runs twice a day (30 seconds 15 minutes/100 meters): 1528 coke.

Step 5 walk with load

Kathy Stevens, a fitness instructor at the Foldes Center in California, USA, said that wearing a weight vest while jogging can help you burn 65,438+00% more calories. The weight-bearing vest can carry about 36 kilograms at most. These weights are massive and can be put directly in the vest pocket. Stevens said that the effect of a weight-bearing vest is better than tying sandbags on the legs or lifting dumbbells in the hands, which is beneficial for bodybuilders to control their body posture. For safety reasons, the weight of the load should not exceed 20% of the body weight. If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20 ~ 25% more calories without any side effects.

The calories consumed in running for 30 minutes: 883 coke, put on a weight vest, walk for 30 minutes: 97 1 coke, and walk for 30 minutes with a long pole: 1059 coke.

Step 6 watch your posture

Ken Fitzgerald, director of Loftjem Fitness Center in new york, said that when you exercise on a treadmill, elliptical machine or treadmill, let your arms swing naturally, or put your hands gently on the handle of the equipment. Can make you burn 10% more calories. He said: "When your body leans against the handle, your exercise is reduced."

The calories consumed by leaning on the handrail for 30 minutes while exercising on the treadmill: 732 cola; Heat consumed by moving on the handrail for 30 minutes: 8 12 cola.