Metabolic consumption of the body is an extremely important information to lose weight and keep healthy. Only by increasing the body's fat consumption rate can we effectively reduce body fat and shape, but how to reduce body fat? It is necessary to understand the basic metabolism, and then cooperate with aerobic exercise and anaerobic exercise to improve the ability of metabolic consumption and achieve the purpose of exercise. Basal metabolic rate is the minimum calorie consumed by human body to maintain life. Even if people do nothing for a day, the body will naturally consume these calories. Suppose that only the calories of basal metabolic rate are consumed in a day, but the calories that exceed the basic value are consumed, and the excess calories will be converted into fat and accumulated in the body, resulting in an increase in body fat rate and a bloated body. Among the basal metabolic rate, only about 40% is consumed by muscles after deducting the calories consumed by internal organs to maintain operation, so there is a saying that increasing body muscle mass and increasing fat consumption. However, this statement still lacks consideration, because every increase in muscle mass 10% will only increase basal metabolism by about 3%, and the growth rate of human muscles is quite slow, and it is already the limit to increase 3~8 kilograms a year. If you don't develop regular exercise habits, muscles will only consume calories to maintain body temperature or engage in some basic activities, and it is impossible to increase calorie consumption by increasing muscle mass. Therefore, another important factor is the level of human activity. When the level of human activity increases, the basal metabolic rate can increase with muscle consumption. Therefore, when you maintain an active lifestyle, exercise your muscles diligently or increase the frequency of exercise to improve your body's activity level, you will naturally increase the consumption of body fat, and it is easier to achieve the goal of slimming.

Measurement standard of physical activity level: calculation of metabolic equivalent basal metabolic rate. In the past, several formulas have been proposed by different organizations, and the American Dietetic Association (ADA) provided the so-called Mifflin-St. Jill formula. Generally speaking, it is more accurate: male BMR = (10 weight /kg)+(6.25 height /cm)-(5 age) +5 female BMR = (10 weight /kg)+(6.25 height /cm)-(5 age). For a male aged 175cm/75kg/33, his basal metabolic rate is: (1075)+(6.25175)-(533)+5 =1674 (kcal/day). For women with the age of 160cm/50kg/25, it is: (65444). -161=1214 (calories/day) * If you are too lazy to calculate by yourself, you can also fill in this website (in English) or refer to another calculation method provided by a private clinic (in Chinese), and the program will automatically calculate it for you.

The level of physical activity is usually distinguished by intensity, and the calculation standard of intensity is metabolic equivalent (MET). In our daily life, work and exercise, the body needs energy to carry out. In this process, the body will consume oxygen for metabolism to provide energy, and metabolic equivalent is a unit to measure the oxygen consumption rate during physical exercise. 1 MET is approximately equivalent to the oxygen consumption per minute when a person is sitting in a quiet state without any activity. The greater the MET value, the more energy consumed and the higher the exercise intensity. The intensity of physical activity based on metabolic equivalent is divided as follows:

Metabolic equivalent activity intensity indicates that ≒ 1 MET is physically inactive? Limited to the content of static life, that is, most of the daily time belongs to sitting posture. ? For example: sitting at work, watching TV, chatting or driving. 1-3 METs mild physical activity? Light physical activity with little effort belongs to daily physical activity. ? For example: walking or walking with light objects. 3-6 METs moderate physical activity? Moderate physical activity, able to speak comfortably 10 minutes or more, but unable to sing. This kind of activity will make people feel a little tired, breathing and heartbeat are faster than usual, and they will sweat. ? Examples: race walking, downhill, medium-speed swimming, tennis doubles, badminton, table tennis, volleyball, Tai Ji Chuan, dancing, medium-speed cycling, etc. > > 6 METs strenuous physical activity? Physical activity is laborious. If you continue to engage in it for more than 10 minutes, you can't talk with people easily while exercising. This kind of activity will make your body feel very tired, your breathing and heartbeat will be much faster than usual, and you will sweat a lot. ? Examples: running, mountain climbing, continuous fast swimming, stair climbing, aerobic dance, fast cycling, taekwondo, rock climbing, skipping rope, playing ball (such as basketball, football, tennis singles), etc.