1, exercise to lose weight
Myth 1: You can lose weight by exercising more?
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 several hours every day, you can lose weight by drinking one or two bottles of sweet drinks or eating more snacks. Therefore, in order to achieve a lasting weight loss effect, in addition to exercise, we must adjust our diet.
Myth 2: Is fasting exercise harmful to health?
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of liver sugar stored in the body, such as dizziness, fatigue and palpitation. It's not good for your health. However, Dr. Dunbar from Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., is helpful to lose weight before meals 1 to 2 hours (that is, on an empty stomach). This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health. In addition, experts also reminded that it is not suitable for running exercise within one hour after meals and one hour before going to bed.
Myth 3: Can you lose weight by jogging for 30 minutes every day?
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Experiments show that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to provide energy with liver sugar. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
Myth 4: Is there a whole or partial choice for exercise to lose weight?
Words such as "slim waist", "reduce buttocks" and "reduce abdomen" often appear in advertisements, so we begin to doubt whether local exercise can reduce local fat. First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after exercising for a period of time, the waistline of dieters is not necessarily much smaller, but their cheeks are thinner, which is why. As long as exercise consumes more calories than intake, it can lead to the reduction of body fat, not just a part.
Myth 5: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect?
Only continuous low-intensity aerobic exercise can consume excess fat. This is because muscle mainly uses oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is faster. If the intensity of exercise increases, the proportion of fat consumption only accounts for 15%. So doing some relaxing, long-term low-intensity exercise, or keeping the heart rate at 100 ~ 124 (times/minute), is most beneficial to lose weight. (Maximum human heart rate: maximum heart rate per minute MHR = "205-0.5x age ")
2, half an hour to lose weight exercise.
10 minute: Go straight at normal speed.
10 minutes, the body has just entered the state of exercise, and the muscles have not fully "awakened". Walking too fast at once is easy to strain or sprain. In the first 10 minutes, walk mainly in a general posture, and walk straight with your chest out and your abdomen thin. Not too fast, but not too slow. The average person's walking speed is 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour.
20 minutes: kick and swing+walk uphill.
After the first 10 minutes of practice, the body has entered a good state of exercise. Therefore, it is more difficult to walk in the second 10 minute. /kloc-within 0/0 minute, kick and walk for 5 minutes, and then walk uphill 10 minute. Kicking and walking can fully stretch the legs and make them more linear. The specific way is to slow down first, and then walk by kicking one step or two. Then walk a short distance and slow down uphill. Walking uphill can exercise leg strength and lift hips. Pay attention when going uphill, not too fast, step by step.
30 minutes: Stand up.
In the last 10 minute, the body has been completely warmed up, and at this time, the way of stepping up is used. When walking, you should straighten your back, hold your chest as high as possible, point your feet 10 toes in the direction of walking, and press your toes hard every step to make your whole body muscles move every step. When it's time to stop at the earliest, slow down slowly. Don't stop immediately after a 30-minute walk. Walk for 5~ 10 minutes to adjust your body and relax your muscles.