Strenuous exercise to lose weight effect is good

Strenuous exercise As the name implies high-intensity training, flow more sweat, then this violent way really good?

Disadvantage of strenuous exercise

Do not know my limit

Many people do not know much about their physical endurance when exercising, including how much their strenuous exercise can damage their knees, ankles, etc. If you are still reluctant and uncomfortable to work hard, Most likely let the body in anaerobic exercise, it is not conducive to the burning of fat.

(2) easy to fall into extreme

Too intense exercise or exercise is undoubtedly a great harm to the body.No matter athletes, or ordinary fitness, especially those who need to lose weight, should have a reasonable amount of exercise, if the movement is not legal, do not know how to stop, and sometimes Meet less efficiently, into extreme.

(3) there will be after eating exercise situation

In strenuous exercise, will consume stored in the muscle glycogen, sugar consumption will make blood sugar, fasting results in more appetite. Therefore, strenuous exercise, will increase the calorie intake, but become fatter. Relative Here, commuting or shopping activities, most of which are walking, can consume fat, because such activities will not make blood sugar, so it will not make appetite surge.

The correct way to lose weight exercise

1, strength training is essential

For fat reduction, dancing aerobic dance for an hour, the fat reduction effect is less than half an hour weight training.This is because the muscle metabolism rate is relatively high.

The Dallas Institute of Aerobic Research has shown that 'the basic caloric expenditure of a pound of muscle for daily maintenance activities is 30 to 50 calories, but the caloric consumption of fat is only 2 calories.' So if you want your body to consume more calories Must increase the body's muscle to fat ratio.

Each week into the gym twice weight training, or develop the habit of lifting dumbbells every day, can make the body muscles more robust and promote fat self-consumption.

2, segmented exercise

Studies have shown that the same is a 2-hour fitness exercise, divided into 40 minutes to do a total of 3 times, the fat consumption is almost divided into 60 minutes to do a total of 2 times 7 times.

Because after each exercise, the body may maintain the highest metabolic rate of at least 12 hours, the accumulation of body fat will be consumed rapidly at this time, so as much as possible to do some exercise, weight loss will be better.

3, exercise at least 20 minutes

Although said to be segmented, short-term many times, but each time the shortest not less than 20 minutes from a health promotion point of view, a single exercise more than 10 minutes to achieve the effect of promoting health.But from the consumption of calories Point of view, only 10 minutes of exercise consumption is very small, and consume mainly glycogen.

The premise of the use of fat energy is sustained at least 20 minutes, and maintain the heart rate above 55% of the maximum heart rate (maximum heart rate of 220 minus age), when muscle and liver glycogen depletion, fat can begin to be significantly use.

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