Calculate, the average person only consumes 2500-3000 kilocalories a day. The decomposition and consumption of fat must be accompanied by oxygen.
They found that blood lipids are being consumed during low-intensity exercise (equivalent to brisk walking). When the intensity of exercise is moderate (equivalent to jogging), fat and carbohydrates provide energy at the same time. When the exercise intensity is high (sprint and some strength exercises, also called anaerobic exercise), the fat consumption drops a lot. This is because under the condition of insufficient oxygen supply, fat cannot be fully burned, as mentioned in the previous paragraph (the decomposition and consumption of fat must be accompanied by oxygen). At this time, muscles mainly rely on carbohydrates to provide energy.
In terms of exercise time, after 90 minutes of low-intensity and moderate-intensity exercise, the proportion of fat consumed has greatly increased. This is because carbohydrates in the body have been consumed by the body, and the body must rely on fat for energy supply.
So we can draw the following conclusions:
To lose weight, we should try to extend the uninterrupted exercise time.
If you eat 250 calories less every day for a month, you can lose one kilogram. That is, you can change one kilogram of meat for every 7 thousand calories.
Aerobic exercise is the most effective exercise to lose weight, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish every exercise continuously without stopping in the middle. Every exercise must consume 300 kilocalories. Usually, this kind of exercise leads to a rapid heartbeat or sweating.
Exercise can improve the metabolic rate of human body, but the effect is only two days at most, so the most important thing is to keep exercising. If you can't do it every day, do it at least once every two days.
Here are some exercises that can consume 300 kilocalories:
Jog for 30 to 50 minutes.
Cycling 1 hour ~75 minutes.
Walk 1 hour ~l half an hour.
Swim for 30 to 40 minutes.
Play tennis for 45 minutes ~ 1 hour.
Jump rope for 30~40 minutes.
3. Why does the less you eat, the faster you gain weight?
The more you absorb, the more you store (into fat); Less absorption will reduce consumption (lower basal metabolic rate), and may also reduce the "expenditure" of organ maintenance and immune ability. If you lose more than 0.5 to 1 kg a week, it will affect the function of metabolism. If you don't eat or eat less, you may lose weight in a short time. However, once you return to the calorie supply before dieting, the "reduced" basal metabolic rate will not rise to the original level for a while, but will cause the accumulation of calories and become fatter and fatter. Special reminder, weight loss must be sustained, otherwise the more fat "savings", the next time you lose weight, the initial steps will be higher and more difficult to climb.
6. What are the best exercise methods to improve metabolism?
The first place is weightlifting. Experts believe that weight-lifting exercise is the most effective way to exercise and maintain lean muscles. Every pound of muscle can increase metabolic rate 15 calories per day.
In the second place are those cardio-pulmonary exercises that can raise the heart rate and promote metabolism in a short time. And it can last until 12 hours after the end of the exercise. Every level of exercise increases, the body will increase the metabolic rate of 10%.
9. Can drinking water improve metabolism?
If you just sit and drink water, it will not help your metabolism. But if you exercise, the situation will be different! When the body's metabolic rate increases during exercise, the body will start burning fat. At this time, the human body needs a lot of water to maintain body temperature balance, so it is necessary to drink more water, preferably boiled water. Rose can promote metabolism in both western medicine and Chinese medicine theory, such as drinking rose tea after exercise.
10. Is there a "comfortable" way to improve metabolism and help me lose weight? Take a bath