I like to lose weight with you after rest. Duoyan Zheng's slimming exercise is probably an exercise that almost all female friends or many male friends who want to lose weight have done except running. Duoyan Zheng's fitness exercise should be combined with other measures. Many female friends also asked me in my private letters that I want to take a break before losing weight. Can I dance in Duoyan Zheng? Will you lose weight? In fact, any sport, as long as you like it, have a little intensity and can do it persistently, is very good. But because our exercise time is limited, I think the only difference between different sports is efficiency.

For example, if you only have 30 minutes of exercise every day, then 30 minutes of brisk walking and 30 minutes of jogging will of course be more efficient. But if you jog for 30 minutes, the effect of muscle strength training will be better than jogging compared with 30 minutes of muscle strength training. So whether Duoyan Zheng is effective or not, it must be effective, but we can discuss and study the efficiency.

When my wife danced Duoyan Zheng before, I tried to dance. It should be the introduction of the little red riding hood series that everyone usually starts with. Will you feel tired after finishing? I'm really a little tired. Duoyan Zheng's movements are more like aerobic dance's, combining aerobic exercise, stretching exercise and some muscle strength exercises. The duration is about 30~40 minutes, which is actually a kind of exercise to test muscle endurance, but I remember telling you the difference between aerobic exercise and anaerobic exercise before. Basically, Duoyan Zheng is aerobic exercise, which requires a certain degree of muscle endurance, but muscle endurance is not equal to muscle hypertrophy, so the efficiency of long muscles will be poor. For example, many people say that I want to have the same figure as Duoyan Zheng, so I dance Duoyan Zheng every day. It's cruel to tell you that Duoyan Zheng's figure is definitely not from fitness exercises, and it needs very good "diet control" and professional "muscle strength training schedule" to get this figure. For girls, Duoyan Zheng's figure is about 65,438+06 ~ 65,438+08%, and if the body fat wants to be low to a certain extent, if there is no diet control, she can only rely on muscle strength training. Generally speaking, I would think that if the time spent jumping Duoyan Zheng is used to do some muscle strength training, 7-minute interval exercise, or 4-minute TABATA interval exercise, the efficiency of the latter will be much better at the same time. Of course, it is necessary to have certain sports experience and muscle strength foundation. Pay attention when doing Duoyan Zheng aerobics, because most of my friends do it at home, remember to wear sports shoes. A large number of female friends hurt their ankles and knees when they were doing Duoyan Zheng at home because they didn't wear sneakers.

Some people say that I sweated a lot when I danced in Duoyan Zheng, and I lost weight as soon as I jumped down 1 kg. Super effective! Remember what I said? 7700 calories will burn 1 kg for 30 minutes at a time, and the maximum amount of moderate-intensity aerobic exercise is 300 calories, so basically you have to dance Duoyan Zheng 25 times, or dance for 750 minutes continuously, that is, 12.5 hours of Duoyan Zheng will burn one kilogram of calories, so stop dreaming, there is no such thing as losing weight quickly.

Generally speaking, we think it is wrong to sweat a lot during exercise. Sweating is a manifestation of human heat dissipation. When your body temperature is high because of exercise, the human body will start the heat dissipation mechanism and lower your body temperature by sweating. Heatstroke is a sign that the body temperature is too high and the sweat cannot be discharged.

It doesn't mean that you burn more calories because you sweat more, nor does it mean that you burn less calories because the weather is too cold to sweat. Basically, the number of calories burned is related to the afterburner effect, mainly the intensity of heart rate, but sweating is really a very comfortable thing, and sweating also helps to eliminate some toxins in the body.

I've seen someone write before that fat will flow out of sweat, which is really a funny fallacy. When we sweat a lot after exercise to measure our weight, we lose weight immediately, not lose weight. That's just because sweating causes water loss in our bodies. Don't believe that as long as you drink two more glasses of water, your weight will return to normal. The most important thing for fat burning is the intensity of exercise, and then the time of exercise. Fitness exercise is more important than time intensity. As long as the intensity is enough, even if you exercise for only 4 minutes like TABATA Advanced Edition, you can burn a lot of calories and fat because of the afterburner effect. Then some people will ask, why are we generally encouraged to exercise for more than 30 minutes, or is it effective for 30 minutes? Here's the thing. From 1 minute when you start exercising, you start burning calories. Generally, most people start with aerobic exercise (including Duoyan Zheng). Aerobic exercise will slowly turn into fatty acids to provide energy after about 10 minutes, then gradually increase after 20 minutes, and reach the highest efficiency after 30 minutes. So that's why aerobic exercise is generally recommended to last for 30 minutes, and in terms of the average person's medium and low intensity, 30 minutes of aerobic exercise will only burn about 220~280 calories, which is actually not a lot. So if you only run for 10 minutes, the intensity is not enough, which will translate into less heat and low fat burning efficiency, which is why it is generally recommended to burn for 30 ~ 45 minutes. Aerobic exercise burns fat during exercise, and it can only burn for about 4-6 hours after exercise, while anaerobic exercise usually has after-burning effect because of its high intensity. Fat burns continuously within 24 hours after exercise, which is different. So as long as the anaerobic intensity is enough, even if the time is short, the heat and fat burned are considerable. Have you read the explanation more than once? So let's draw a conclusion, can Duoyan Zheng be thin? Basically, it is possible, but there are several preconditions: diet control must be done. If you eat indiscriminately, even if you dance Duoyan Zheng for an hour every day, you can't lose weight. Duoyan Zheng is basically an aerobic exercise. As long as the heart rate is the same, Duoyan Zheng's calorie consumption for jumping for 30 minutes is similar to that for jogging for 30 minutes. Duoyan Zheng has certain muscle strength movements, which are helpful to exercise muscle endurance, but it is more efficient to do anaerobic or intermittent exercises such as push-ups, squats and tabata at the same time. Please be sure to wear shoes to be a Duoyan Zheng. It should be the same for any sport, otherwise it is very easy to get hurt. On the basis of the same time, we should say that diet control > high-intensity weight-bearing training > high-intensity interval exercise > aerobic exercise = Duoyan Zheng (depending on heartbeat intensity). It can be seen that I have always placed diet control in the most important position, and it doesn't matter whether exercise is more concerned or continuous exercise. Finally, any exercise is good, as long as it makes you happy and persistent, it is good exercise.

Note: This column reflects experts' opinions and does not represent our company's position.

Have a rest with you, love slimming fan group.