The British weekly Nature recently published a research report published by Australian scientists, which said that some "rare problems" in heredity caused a few people to be unable to improve their physical condition even if they took physical exercise. But no one will use this as an excuse not to exercise. For most people, exercise that makes you sweat is beneficial, but you should also pay attention to scientific exercise. There is a biochemical "machine" in our muscle tissue. It is actually a molecule called ATP. It is the key to produce the energy needed for muscle movement. People can't even blink without it. A lot of ATP was accumulated in our muscles before the starting gun was fired on the sports ground. If we do strenuous exercise, we will consume 5 millimoles of ATP per kilogram of muscle fiber in about 5 seconds. At this consumption rate, the ATP in the muscle can't even support the first half of the 100-meter run, and it needs to be "obtained" from other places. Believe it or not, transferring ATP from other parts of the body is the key to losing weight. Death of fat When ATP stored in muscle is exhausted, we should replenish it, otherwise we will not be able to move. The problem is that ATP is transferred in different ways according to the types and ways we engage in sports. If we swim slowly, most of the added ATP is obtained by burning fat; If we lift weights, the supplement of ATP is the synthesis of sugar from carbohydrates, which is more efficient and can make muscles grow faster and harder, but the problem is that body fat has not changed. If we jog, after the ATP in the muscle is consumed, the body will undergo aerobic metabolism (need oxygen) and use glucose and fat to make ATP, but this process is not simple. Experts point out that the process of fat consumption will not start in the first 20 minutes of low-load exercise or the first 2 minutes of high-intensity exercise for professional athletes. Therefore, the best way to get rid of fat is to do aerobic exercise, which can help us strengthen the heart and lung function and improve our ability to get oxygen, that is, get more oxygen and burn more fat. Marathon is the king of aerobic exercise, but we have many other options, such as cycling and skiing. Through physical exercise, everyone's cardiopulmonary function can be improved, but athletes are more efficient in this respect. /kloc-Armstrong, the 0/5-year-old Tour de France champion, used twice as much oxygen as ordinary people in sports. Precise Exercise Some people not only want to lose weight through physical exercise, but also want to achieve "precise exercise": to lose the fat of buttocks and thighs and increase the strength of triceps ... If so, it is necessary to carry out exercises that make all parts of the body take responsibility. Bench press is one of them (it is one of the top ten most popular sports in the gym). Shortly after each bench press exercise, the ATP in the muscles is exhausted, and the body begins anaerobic metabolism (anaerobic), converting sugar (obtained through carbohydrates) into ATP. At this time, there is almost no fat consumption in the body. Interestingly, this process of moving the load up and down with both arms is the most helpful exercise to strengthen the upper arm muscles and increase their volume. Experiments on mice have proved this point. Researchers at the University of California conducted experiments on mice. By comparing the muscle condition of mice before and after "exercise", the researchers found that the number of muscle fibers increased significantly, that is, muscle increased. Moderate exercise muscles are made up of protein. During physical exercise, protein was damaged and needed to be restored. But these protein will not return to their original state, but will produce more protein, so the muscles will grow. Weight-bearing exercise is more effective than any other exercise in promoting muscle growth. By observing the muscle fibers after exercise through a microscope, some injuries will be found. When these injuries are "repaired", muscles will be more powerful. The pain after exercise is due to these muscle injuries. If you want to strengthen your physique through exercise, it is equally important to ensure a high-quality diet and sleep. Because muscle is made of protein, it is necessary to increase the intake of protein. But it should be noted that if you eat a lot of protein and don't exercise, these protein will eventually become fat. Remember that muscles grow at rest. Therefore, you shouldn't exercise all day. If you continue to exercise the same muscle group without letting it rest properly, it will cause irreparable harm to it. (Qiu Ya)