1, how to reduce obesity in sarcopenia?
Obesity with less muscle is simply "more fat and less muscle" in the body. According to Japanese research, when people reach the age of 30, the muscles in the body begin to decrease due to aging. With the decrease of muscle, basal metabolic rate will also decrease, which will not only lead to obesity, but also easily lead to diabetes, myocardial infarction, stroke and other diseases. "Muscle-free obesity" can be seen not only from the appearance, weight or body mass index of obesity, but also from the machine that can analyze the ratio of muscle and fat in the body, so it is meaningless to just haggle over the figures in weighing scale.
Diet control+aerobic exercise+muscle strength training, thinner and healthier!
Some people may think: I often jog, so sarcopenia and obesity should have nothing to do with me! In fact, this is not necessarily the case. Aerobic exercise such as jogging, cycling, mountain climbing and walking can reduce fat, but it can't effectively increase muscle mass!
Both diet control and diet control combined with aerobic exercise can successfully lose weight, but at the same time, they will also reduce muscle mass, which will lead to a decline in basal metabolic rate. Therefore, the state of the body has become what we often say is easy to gain weight and rebound more easily.
Aerobic exercise such as jogging, cycling, mountain climbing and walking can reduce fat, but it can't effectively increase muscle mass!
Therefore, if you want to be thin and healthy, you'd better moderately increase muscle strength training, keep a certain proportion of muscle tissue in your body, have a balanced diet as much as possible, and moderately supplement protein needed for muscle formation to avoid obesity due to fewer muscle types!
You don't have to be a muscle man, but it will be healthier to keep your body's muscle tissue.
Step 2 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 ")