Exercise to lose weight: Which exercise is the best for losing weight?

       Losing weight is actually a technical job. Instead of constantly dieting and eating weight loss products, it is better to actually exercise.

　　Which exercise is best for losing weight?

　　For busy office workers, take 20 minutes a day exercise , is a relatively common choice. But many people are also wondering, why do I not lose weight even though I exercise every day, and some are even fatter than before?

　　The reason why I insist on exercising to not lose weight but gain weight may be because I have made three mistakes.

　　1. If the aerobic exercise time is less than 30 minutes, it will not achieve the weight loss effect.

　　In the first 30 minutes of exercise, water and sugar in the body are consumed, and fat consumption begins after 30 minutes. Reducing water and sugar can only temporarily reduce weight, and only consuming fat can truly achieve the goal of weight loss.

　　This is like spending the first 30 minutes with cash in your wallet, and swiping your card after 30 minutes will spend the deposit in the bank. Short-term exercise will lower blood sugar in the body and cause hunger. If you eat and drink heavily after exercise, you will gain weight.

　　2. Many people’s exercise methods are confusing and unscientific.

　　Exercise to lose weight requires a complete plan to achieve twice the result with half the effort.

　　3. Exercise intensity is also an influencing factor.

　　Exercise to lose weight is to promote energy consumption. For the same time, high-intensity exercise will definitely consume more energy than low-intensity exercise, so the weight loss effect will be more obvious. There is not enough time to exercise every day, and the intensity is not enough.

　　People who rely on exercise to lose weight should exercise for 1-2 hours each time, within the range that the body can bear, no less than moderate intensity exercise, mainly aerobic exercise such as medium-speed running, rope skipping, etc., combined with appropriate strength training. In order to pursue the effect of weight loss, it is not advisable for some people to blindly increase the time and intensity of exercise. This will only make people extremely tired and even lead to insomnia.

　　Walking, running, good weight loss effect

　　You have poor stamina and you have to walk a few steps every time you run. Are you feeling ashamed or even annoyed and anxious because you can’t last even half an hour when running? In fact, walking, running, and running is not necessarily a bad way to exercise. Walking and running is more conducive to losing weight.

　　There are two types of walking, running and running exercises. One is alternating running training for professional athletes. This kind of training can enhance cardiopulmonary function. The other is for ordinary people who exercise, by alternating jogging and brisk walking, to increase physical endurance and achieve the purpose of losing weight.

　　To lose weight through exercise, two conditions must be met. The first is to ensure exercise heart rate To maintain within the prescribed range, the other is to ensure continuous exercise time. However, people who need to lose weight often have poor physical fitness. When they first start running, they are out of breath and unable to run within a few minutes. At this time, you can change running to brisk walking. Wait until your breathing has calmed down a bit and you feel energetic again, then continue running. If you can't run anymore, then change to brisk walking.

　　Generally speaking, elderly People who have not exercised for a long time are more suitable for walking and running. The exercise time, distance and frequency vary according to each person's physical fitness and exercise frequency. People who are new to exercise usually walk for 1 minute, then jog for 1 minute at a speed of 100 meters per minute, and so on alternately. Increase the amount of exercise every 2 weeks by walking for 2 minutes first, then running for 2 minutes at a speed of 100 meters per minute, and so on alternately.

　　Exercise to lose weight, don’t go hungry

　　Many people who want to lose weight have a question, that is, should they eat before and after exercise? How to supplement nutrition?

　　In this regard, you must eat something easy to digest before exercising, such as bananas, Grape Dry, high-carbohydrate sports drinks, etc. can also achieve the effect of weight loss without causing discomfort due to low blood sugar. Moreover, you should eat 30 minutes before exercising. Avoid foods that are difficult to digest, such as fats and proteins.

　　How to control appetite after exercise

　　It is generally believed that the energy consumed during exercise is the main culprit of appetite, but this is not the case. The coupling between exercise and appetite control is weak. Many studies have proven that even if a large amount of energy is consumed, it will not immediately increase people's appetite.

　　Generally speaking, body temperature after exercise is the "culprit". If you feel hot after vigorous exercise, you may experience a temporary decrease in appetite. But if you feel cold, such as after swimming, you may have an unusual "craving" to eat. Everyone should have experienced this. So, for those looking to exercise to lose weight or control their weight, the following exercise and diet strategies may be helpful.

　　1. Choose the appropriate exercise intensity.

　　You should choose small to medium-intensity exercise, especially endurance exercise, such as walking, jogging, and gymnastics. On the one hand, it is beneficial to improve fat metabolism, on the other hand, it will not increase appetite.

　　2. Master the time to eat after exercise.

　　Generally speaking, it is advisable to eat within 30 minutes after exercise. Participants consumed less energy when they ate 15-30 minutes after exercise than when they waited 1 hour after exercise.

　　3. Develop the habit of drinking more water.

　　People who drink about 7 glasses of water a day eat about 200 fewer calories a day than those who drink less water.

　　4. Be particular about your food choices.

　　After exercise, you can eat snacks containing sugar and protein, such as nonfat yogurt, whole wheat crackers, lean meat products, etc. But pay attention to reducing fat intake, especially saturated fatty acids, and it is best not to eat desserts and burgers.

　　Why do you gain weight after exercise?

　　Everyone says that exercise can help lose weight, but some people actually gain more weight after exercising for a while. What is going on?

　　Strictly speaking, weight loss should be about reducing the proportion of body fat, not the overall weight. Proper exercise only brings about fat loss, but weight loss is also affected by other factors.

　　If you find weight gain after exercising once, it may be caused by drinking more water after exercise; if you gain weight after exercising for a period of time, it may be that the proportion of muscle has increased and the proportion of fat has decreased. Due to the high density of muscle, the same volume of muscle is much heavier than fat, so despite the weight gain, the weight loss effect is actually achieved.

　　“Exercise to lose weight should be a long-term, persistent lifestyle, and weight loss should be a gentle process. ”“As long as you continue to exercise with sufficient intensity for more than half an hour every day and keep your heart rate at 120-150 beats per minute, you will eventually see results. Generally speaking, it is more appropriate to lose weight within 1 kilogram per week. ”

　　There's one cause of weight gain you should avoid: overeating after exercise. The principle of weight loss is a negative balance of energy, that is, consumption is greater than intake. Eating too much after exercise will not only affect weight loss, but also be detrimental to gastrointestinal tract and liver metabolism.

　　Some exercises can’t help you lose weight

　　It is said that exercise can help you lose weight, but this is not absolute. "Life Times" combined reports from the American "Plasticity" magazine and summarized three types of exercises that make people become "fatter" as they practice.

　　1. High-intensity exercise.

　　If the amount of exercise is too large, the oxygen, nutrients and metabolites required by the human body will increase accordingly. At this time, the heart must increase the blood output for transportation. When the amount of exercise is high, the blood output of the heart cannot meet the body's need for oxygen, leaving the body in an anaerobic metabolic state.

　　Anaerobic metabolism exercise does not use fat as the main energy release, but mainly relies on the decomposition of glycogen stored in the human body as energy release. Because in a hypoxic environment, fat not only cannot be utilized, but also produces some incompletely oxidized acidic substances, such as ketone bodies, which can reduce human exercise endurance.

　　After a short period of high-intensity exercise, blood sugar levels will decrease, causing hunger. At this time, people will have a strong appetite, which is extremely detrimental to weight loss.

　　2. Short-term exercise.

　　When performing aerobic exercise, the glycogen stored in the body is first used to release energy; after 30 minutes of exercise, the energy released by glycogen begins to be converted into energy released by fat. After about an hour of exercise, the energy required for exercise is mainly supplied by fat. That is to say, when fat has just begun to be decomposed, people stop exercising, and their weight loss effect is naturally poor.

　　3. Rapid and explosive movement.

　　Such as sprinting, ball games, etc. Human muscles are composed of many muscle fibers, mainly divided into white muscle fibers and red muscle fibers. If you perform rapid explosive exercise, it is mainly the white muscle fibers that are exercised. The cross-section of the white muscle fibers is thicker, so the muscle groups are easy to develop and grow strong. Using this method will make you "fatter" as you practice.