Exercise can improve the body's basal metabolic rate, consume calories and help to lose weight. The researchers asked the subjects to run for 30 minutes and measured the concentration of leptin, the product of obesity gene, in the blood before and after exercise. The results showed that 86% of the subjects' weight loss protein increased significantly.
It can be seen that people who want to lose weight should not exercise too much. High-intensity exercise basically does not consume fat, especially during anaerobic exercise, the metabolite produced by anaerobic glycolysis of muscle glycogen is lactic acid, which is mostly decomposed into carbon dioxide and water in the liver under aerobic conditions, and some glycogen is re-synthesized; But there is also a small amount of lactic acid to synthesize fat through metabolism. This is why high-intensity exercise can not only lose weight, but also sometimes increase the accumulation of fat in the body.
Running is a common sport. It is a high-intensity exercise, which consumes about the same amount of energy as swimming, about three times as much as walking, and the proportion is obvious. Running has a very obvious effect on losing weight. Running consumes a lot of energy, and it can consume 300 calories every half hour. Exercise is persistent, and fatter female friends should have perseverance to stick to it. Remember, being slim is not a dream.
To be slim, running is the first choice. Body posture of running: hold your head up and chest out, keep your pace moderate, swing your arms forcefully and rhythmically, pay attention to breathing evenly, run straight, and don't be too eager. It is suggested that female friends run or jog at a medium speed, and adjust the running time according to their own physique. Don't be too tired, which is counterproductive. Just stick to it for about half an hour every day (increase or decrease according to personal physique), and you can see obvious results as long as you stick to it for a few weeks.
Of course, 30 minutes is not limited to running. If you are too lazy to go out or something, you can take a look at the following 30-minute exercise tips.
The minimum is to prevent the blood sugar concentration from rising after meals. If you don't want to grow fatter than you are now, the first thing to do is to exercise after meals. Because the small intestine begins to absorb about 30 minutes after eating, and the blood sugar concentration rises about 30 minutes after the small intestine begins to absorb.
Recently, a study published by Cooper Aerobics Company found that people who consciously exercise in their daily lives. Compared with people who insist on aerobic exercise such as swimming or cycling for 6 months, 5 days a week, 20-60 minutes a day, the degree of weight loss and body fat is almost the same. A similar study by Mayo Clinic in the United States found that daily life consumes more calories than expected.
Family weight loss exercise for 30 minutes after meals.
Tidy up a courtyard or balcony
If you have a yard at home, it is a good choice to tidy up the yard a little after dinner. If there is no courtyard, you can also build a garden balcony and reduce fat while tidying up.
clean the room
It is the most natural way to start cleaning and tidy up the room after dinner. If it is a dual-employee family, you can also make cleaning after meals a habit.
Took a long bath.
30 minutes after a meal, you can take a good bath, which may last a little longer, and do more skin massage to promote blood circulation. If cleaning the bathroom is added, the effect will be better.
Choose a restaurant farther away.
If you have to go out for lunch, don't always choose the restaurant next to the company.
It is better to walk for a few more minutes, find a better restaurant, have a cup of tea after eating, and walk back to the office.
Husband and wife massage each other.
Couples might as well try to give each other more massages. The one who massages will be very comfortable, and the massager can also get a good exercise effect.
No matter how busy the work is, no matter how rich the material is, only health is the happiest. Don't make your body too tired, no matter how busy you are, you should squeeze it. There is still time, and you will be a temperament woman in half an hour!