1, the misunderstanding of exercise to lose weight
One of the misunderstandings: more exercise can lose weight.
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 a few hours every day, you can only drink one or two cans of drinks or eat a few cakes, and the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.
Myth 2: Fasting exercise is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. It is believed that moderate exercise, such as quantitative walking, dancing, jogging and cycling, 65438+ 0 ~ 2 hours before meals (that is, fasting) is helpful to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.
In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.
Myth 3: You can lose weight by jogging for 30 minutes.
Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the energy supplied by fat can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
Myth 4: The more intense the exercise, the better the weight loss effect.
In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15.5%.
Therefore, light, moderate, long-term low-intensity exercise or long-term exercise with heart rate 100 ~ 124 beats/min is most beneficial to lose weight.
2. Daily habit of burning fat
First, exercise is around.
1, climb the stairs instead of taking the elevator, and you can leave yourself at least a few floors. Climbing stairs is a kind of exercise that consumes a lot of heat.
2. When taking the bus, get off one stop in advance and walk to the destination. It's refreshing in autumn, so it's actually a pleasure to walk more.
3. When taking care of children, do more sports with them, not just reading, painting, singing and telling stories. You know, this is also helping children to establish positive exercise habits.
4. Arrange 10 to 20 minutes of exercise time at noon in the morning and evening. Whether at home or in the office, you can exercise according to local conditions.
5. Put the phone, waste paper basket, etc. It's out of reach at work, so you should try to complete some simple actions.
6. If you need to contact your colleague, go to his desk and talk to him face to face. Over time, walking hundreds of meters every day can not be ignored.
7. Don't do something that can be done standing. Filing documents, reading reports and thinking about problems can be done standing up without sitting down.
8. Always stand up and exercise your whole body.
Second, housework is also slimming.
If you often do housework, congratulations, your slim figure has thrown an olive branch to you:
1, ironing clothes, cooking and arranging flowers is also a kind of exercise. Spread your legs and stand up straight.
2. When doing indoor cleaning, if you only have a broom, mop or vacuum cleaner in your hand, don't just move your arms. You should integrate your whole body into the movement, and let your ankles, hips and knees move together.