Sports weight loss is a science, but many people are not too much understanding of the skills of sports slimming, will only see others after using the results of weight-loss, only blindly follow, in fact, understand the basic knowledge of sports weight loss, often than you blind Try to help your weight loss business, the following describes the four common sense of weight loss, hurry to learn.
Common sense 1, exercise 30 minutes is more better than exercise 60 minutes to lose weight
According to the Danish scholar’s research, exercise 30 minutes after the reduction of weight in fact more than 60 minutes of exercise, so you want to lose weight friends really as long as the amount of exercise can be, do not let their own crazy after the opportunity to find fun eating.
The study shows that for normal work people who need to sit still, without changing the eating habits, do not change the working environment, the regular 30-minute exercise, but by weight less than 60 minutes of exercise.
Subjects were divided into three groups, the group did not exercise after 13 weeks, the weight did not change.
60 minutes a day to move the group, although the average weight of 2.27 kg less, but this result is we know the heat weight formula is not the same. In theory, each consumption of 7700 kcal can be less than one kilogram, but this group, although the consumption of calories by exercise, but the efficiency of weight loss is only 80%. Worse, because of the daily movement of 1 hour, so these people are exhausted, if you can, they absolutely do not want to exercise.
But the daily movement of 30 minutes of the group, each person consumes 3.18 kg, compared with our well-known formula, the efficiency of weight loss to 180%! very useful. Plus 30 minutes a day exercise is not difficult, but they can continue to exercise. Also prefer to take the stairs, walk, and more engaged in some small sports.
The biggest difference between the two is that the small exercise consumes some calories, but the body does not feel that the heat is removed, so our brains will not order us to fill it back, and the body increases the muscles, but also promote more metabolism. But after a lot of heat consumption, such as running for an hour, swimming for a child, we usually let ourselves eat more calories to catch back, that is, the so-called ‘compensatory effect’.
Common sense 2, weight loss exercise faster than slow, intermittent intensive exercise can reduce the bucket waist
Many people rely on diet to lose weight after the results are not good, will start to want to jog, but jogging weight loss efficiency? The study found that sprints, intensive exercise more than the slow movement can increase the amount of muscle, visceral fat is more helpful, and more time, one hour intermittent high-intensity exercise, the equivalent of seven hours of jogging.
As long as three times a week, every 20 minutes, this high-density sprint can quickly lose weight. This movement, for example, sprint on the flywheel 8 seconds after the normal speed of 12 seconds, as long as 20 minutes, it is equivalent to the flywheel at a normal speed ride 40 minutes.
According to the study, male subjects were 3 times a week, 20 minutes each time, after 3 consecutive months, the trunk and thigh muscles increased by 1.2 kg, and reduced by 17% visceral fat.
The study found that this rapid high-density exercise allows the body to release adrenaline (catecholamines), so that the body can quickly burn offal and abdominal fat for muscle movement.
Common sense 3, fasting exercise can lose weight
According to the British study, fasting exercise to lose weight far more than after the meal.
The study found that before the exercise in the exercise, not only can burn more calories, but also can reduce the blood more fat, the greater the help of the body.
Researchers invite people who are usually not exercised and obese to participate in the study, mainly comparing the breakfast but not the movement of people (that is, you), before breakfast, there are three kinds of exercise after breakfast, calorie consumption comparison.
The movement is very simple, just brisk walking for 60 minutes. The study found that people who move after breakfast, more than no movement of people, will consume 216 kcal, but before the exercise of people, you can consume 298 kcal, the effect is very poor. If you go 100 days a year, just breakfast before breakfast after the different exercise habits, weight can be worse than one kilogram! Do not do more exercise can be less than one kilogram, weight loss notebook readers must know how to better.
Tips: people with low blood sugar history is not suitable for fasting exercise. In addition, the state of extreme hunger is not suitable for exercise, will increase the loss of muscle.
Common sense 4, do not deliberately lose weight movement, take the bus with the MRT is also a way to lose weight
We all know that if you want to maintain a good body, the best exercise 3 days a week, 30 minutes a day exercise. Or, it is not bad to walk every day. Many people also deliberately engaged in weight loss exercise, run the gym every day it
According to the Canadian study, if the public transport system, such as bus and MRT, can achieve a similar effect, or, than the average person closer to such a standard, do not have to go to the gym, do not run marathon.
The study shows that people who travel on the mass transit system commute three times more likely to meet the daily exercise standards recommended by the Canadian Heart and Stroke Association than those who do not.
As the public transport system needs to walk to the station, walk the car, walk to the workplace, so many people from the home to the station, the station went to the company, from the station to the station or in the MRT subway station , Work trip, get off work trip, unwittingly walked 30 minutes a day, and a week to go 5 days.
As for driving people, the average is the least likely to reach the minimum recommended exercise standard. Researchers said that before humans have had many opportunities to move and take the activities of the body, but now the daily life can walk less and less opportunities. In fact, there is no big reason to lose weight, as long as living with the same as the ancient people, basically not fat, do not have to find what diet recipes.
If the metropolis can expand the public transport network more, in the long run can also promote health, better protect our environmental resources, energy saving. If you usually go downstairs in the office can also take the stairs, so the amount of exercise is absolutely enough, do not worry about fatty liver.
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