For people who are used to going to the gym, it is ideal to consume ten calories a minute. When you find that the degree of exercise, fatigue or wheezing is getting lower and lower every day, it means that you have developed inertia, so the amount of exercise and intensity are not enough. Below I have compiled zero-based fitness methods, welcome to refer to!

Zero-based fitness method Now the probability of seeing a fat man in the gym is higher than that on the road. It doesn't make sense. Can't exercise lose weight? Why is the effect always not as good as expected?

Most people often have the wrong idea that they will lose weight as long as they exercise, but it is not. Exercise is only useful if it reaches a certain intensity. In other words, those gentlemen and ladies who walk lightly on the treadmill and concentrate on watching TV instead of exercising are ghosts if they lose weight.

The easiest way to judge whether the exercise intensity is enough is to see if you are tired or out of breath. If you feel short of breath and uncomfortable, it's called exercise.

One way is to follow the current "333" exercise, that is, three times a week for 30 minutes each time, and the heart rate reaches 130. However, some coaches think that this judgment is for reference only, because the heartbeat of the elderly may not be reached, and the intensity setting still varies from person to person.

For people who are used to going to the gym, it is ideal to consume ten calories a minute. When you find that the degree of exercise, fatigue or wheezing is getting lower and lower every day, it means that you have developed inertia, so the amount of exercise and intensity are not enough.

The coach suggested that the treadmill must increase the slope and speed, change the usual walking to brisk walking, or simply change to a new walking route, and put forward new goals and challenges from time to time, so that the effect of exercise will appear.

Q: Is there prime time for sports?

A: When to exercise depends on one's physical and living conditions. The coach thinks that afternoon exercise is ideal, because the body is not fully awake in the morning, and evening exercise may be too exciting.

However, according to The New York Times, there is no certain correlation between exercise and sleep quality. Exercise before going to bed may not keep you awake, so don't care too much about exercise time.

Q: Does exercise turn fat into muscle?

A: Fat and muscle are two different things. Muscle belongs to protein, and fat is meat. Just like the steak in the supermarket, Hungary and oil flowers are delivered separately and will not blend together. Only through exercise, muscle fibers will be redistributed, and if combined with weight training, muscles may be produced. But don't worry.

Because girls lack androgen, unless they are influenced by their bodies and genes, there is little chance of growing muscles all over their bodies.

Q: Can you keep your breasts after losing weight?

A: It is possible to lose weight, but the chest is not obviously smaller, because most people have the problem of sagging chest, and they can concentrate their chest through exercise. In addition, when you are obese, there is too much fat on your back. When you lose weight, your back circumference is reduced, but your chest looks bigger. The cup may shrink a little because of thinning, but it is symmetrical in overall proportion.

Q: Can you be as thin as you like?

A: Fat consumption is systemic, and it is basically difficult in partial weight loss. However, if you do local sculpture with some exercise resistance training, your metabolism will get better and you may lose weight where you want to lose weight.

Q: Can you lose weight by dieting alone?

A: If you only do diet control, you will lose five kilograms, which includes fat and muscle. But our bodies need muscles to protect and improve the metabolic rate. In a day, you may only exercise for one hour, but in the other 23 hours, muscles will help you metabolize, and you can't build muscles by dieting alone.

Therefore, a three-pronged approach of diet control, aerobic exercise and weight-bearing training is the best way. Weight doesn't necessarily refer to intense methods such as weightlifting, and simple floor exercises are also counted, because our bodies are also counted as a kind of weight.

Q: Can exercise adjust your body shape or bones?

A: Exercise can adjust the muscle balance and make the originally asymmetrical muscle and body shape symmetrical. Because muscles are connected with bones, they will relax tight muscles and change their posture, but they can't be said to correct bones. That's the job of a therapist.

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