Release date: 2014-11-03
The basic principle of weight loss is that the body's energy intake is less than the energy consumption, thus forcing the body to consume excess subcutaneous fat through energy “deficiencyâ€. Simply speaking, eat less and exercise more.
The length of exercise is an important factor in the efficiency of weight loss. Some people think that exercise can not lose less than an hour. This view has become an excuse for those who insist on less than an hour of exercise. "Since I insist on less than an hour, I simply give up training."
Body heat comes from three major energetic substances, fat, carbohydrate and protein. Among them, carbohydrates and fats are the main body fuels, and a small amount of protein is also used as fuel to supply energy, but more proteins are used as repair materials for muscle tissue after exercise. The proportion of these substances consumed depends on how you train. Short-term high-intensity training, explosive power projects, weight training and other heavy-duty short-term training programs tend to use carbohydrates as energy-supplying substances, which mainly consume liver glycogen and muscle glycogen. For low-load, long-term continuous projects, the fat supply ratio will be greater than that of carbohydrates.
There is an extreme situation. What is the main energy-supplying substance when people are sleeping and playing computer? Sleeping and playing computer are low-load and long-term continuous activities. Among the energy-supplying substances, fat is occupied. The ratio is greater than carbohydrates. But note that this does not lead to the conclusion that sleeping and playing a computer can lose weight. Because the total calorie consumption of these resting activities is too small, it basically does not play the role of weight loss, but it can increase the chance of obesity.
The next common sense of error is "to lose weight, not less than an hour." Although such a long exercise time of one hour will keep the fat consumption ratio high. However, there are two sports factors that affect weight loss. The first is the calorie consumption per unit time, and the second is the “post-combustion†effect after exercise.
By changing the latter two factors and achieving a good weight loss in less than one hour of exercise. The method is high-intensity interval training, such as 400-meter sprint running, training 5 groups, interval between groups is 2 to 3 minutes; after training, add 1 group jogging for 5 to 10 minutes. High-intensity training will consume more calories per unit time. Although the proportion of glycogen consumption is high, high-intensity training will cause an emptying effect on the body's glycogen. After emptying the glycogen, the body will be forced. Consumption of fat as an energy supplement. The calorie consumption value per unit time is multiplied by the training time to derive the total calorie expenditure value. Scientific high-intensity interval training can create a total calorie consumption greater than or equal to long-term aerobic training in a relatively short period of time.
At the same time, the post-combustion effect of high-intensity interval training is much higher than that of simple long-term aerobic training. That is to say, after the exercise training, the body can not immediately return to the low metabolic rate state at rest, but needs to maintain a state of high metabolic rate for a long time, which is mainly to repair the damaged body fine structure during exercise, glycogen recovery and Produces an excess recovery effect after exercise. Studies have shown that the post-combustion effect of high-intensity interval training is stronger, that is, after training, even if the person is at rest, it will continue to consume a lot of body fat.
Conclusion: There are two ways to lose weight. You can choose long-term aerobic training, such as jogging, cycling, continuous swimming, aerobics and other low-intensity long-term continuous training, each time at least more than 20 minutes, usually more than 40 minutes. If your time is limited, the weight loss program can also take high-intensity interval training, which is generally less than 40 minutes.
Another factor is the upgrade effect of training. Don't be scared by the one-hour training time. You can train from 5 minutes per training session; the next training plus 30 seconds can be added to half an hour, 40 minutes, or even more than an hour.
Source: Continuator
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