Dr. Yang Zhiyao said that as long as you have the heart, you can spare three 10 minutes in a day to exercise and lose weight easily. 1. How long does it take to exercise?
The most commonly heard exercise principle is "3.3.3", that is, three times a week, each time for at least 30 minutes, and the heart rate is 130 times per minute. But the problem is that not everyone can meet the time requirement of at least 30 minutes, especially obese people. After 10 minutes, they may be panting like cattle, and they can't last for 30 minutes at all. Fortunately, new research points out that exercise can be carried out in stages, even if it is done three times a day for 30 minutes each time, good results can be achieved. The reason is "post-exercise thermal effect". Simply put, the increase of metabolic rate after exercise will last for a period of time. When you exercise several times, the cumulative number of metabolic increases will be more than a single exercise, so the effect is no less than a single long-term exercise! So, don't say you don't have time to exercise. As long as you have the heart, you can easily lose weight by setting aside three 10 minutes of exercise in one day.
2. How to choose the time and place?
The research report points out that people who exercise at night have the best and most lasting effect, because the flexibility and sensitivity of the human body are the best between 6 pm and 9 pm, and muscle strength and cardiopulmonary function are also in good condition. Therefore, the evening sports meeting is more effective than other time periods, which coincides with the time after work for ordinary people. As for the choice of exercise place, taking the simplest jogging or cycling as an example, 5% more calories are consumed outdoors than on the treadmill or indoor stationary bicycle. The reason is that outdoor sports will be subject to greater resistance, such as rugged roads, natural headwinds, and changes in the rhythm of uphill and downhill, so the body needs to consume more calories to adjust and adapt, so the effect will be better than indoor.
3. Aerobic or anaerobic?
Generally moderate exercise belongs to aerobic exercise, such as walking, jogging, swimming, dancing, cycling and so on. Because of the low intensity of exercise and the low energy required in an instant, oxygen can be supplied to the body in time to keep the cells in an aerobic state. Anaerobic exercise tends to be explosive, such as sprinting and weightlifting, which can * * * muscle cells and increase the number and strength of muscle tissue. Therefore, to burn fat, the most important thing is to rely on aerobic exercise. If combined with anaerobic exercise, muscle mass and strength can be strengthened. Generally speaking, it helps to improve metabolism.
4. Can't eat after exercise?
Many people are afraid of eating because they think it will be better to absorb after exercise. However, some studies have pointed out that the calorie intake after exercise is unlikely to be stored as fat, but used to repair muscle tissue worn by exercise. Therefore, eating the right amount of food after exercise is helpful for weight loss efficiency. If you don't eat after exercise, you may make muscles break down muscle protein to make up for the lack of energy, which will reduce the proportion of muscles and is not conducive to the promotion of metabolism. The ideal eating time is generally recommended to be within 1 hour after exercise.
5. What should I eat after exercise?
Many people will eat and drink after exercise, and as a result, the calories they eat are far greater than those consumed by exercise, which leads to weight gain rather than loss, which is also the main reason for the failure to lose weight by exercise. According to the research, the ratio of carbohydrate to protein is 4: 1 or 3: 1, which has a good effect on muscle recovery, and the total calorie is suggested to be controlled at about 300 calories.