Five mistakes in sports weight loss
Among the many weight loss methods, exercise weight loss is recognized as one of the effective weight loss methods.
However, some people use exercise to lose weight, the weight loss effect is not ideal, there may be the following misunderstandings: 1.
If you are overweight, you should lose weight. The body is made up of bones, muscles, fat and other tissues and internal organs. The weight is the sum of the weight of these tissues and organs.
According to different physiological functions, body weight is often divided into fat weight and lean body weight, and the percentage of fat weight to body weight is called body fat percentage.
Losing weight, it goes without saying that it is the weight of excess fat in the body, not the weight of other tissues.
Therefore, the proposition that weight loss should not take into account the composition of body composition.
For some people, the body weight is caused by excessive accumulation of fat in the body, but for others, such as weightlifting, throwing bodybuilders and people who regularly participate in physical exercise, this is not the case at all.
The key to whether a person needs to lose weight is to see if the fat content in his body exceeds the normal value.
Examination of body composition is a prerequisite for scientific weight control.
Recently used in body weight evaluation at home and abroad is the body mass index (BMI), namely: body mass index = body weight (kg) / height (M) 2, BMI <18. 5 is lean; 20 to 23. 9 is normal weight; ≥24 is overweight; ≥28 is obese. For the average person, BMI can reflect body fat percentage, but it is not accurate for athletes. In addition, each person's fat content and distribution have their own characteristics, and a reasonable and feasible weight loss plan should be formulated. 2. The greater the exercise intensity, the better. Many friends who are overweight have had such experience. In order to lose weight, they practice sweating every day, and they are out of breath. The weight is not reduced but it is heavier than before. Therefore, in addition to fear of exercise weight loss, it also has doubts about the effect of exercise weight loss. We know that the basic principle of reducing body fat is to reduce body fat weight and reduce body fat percentage by reducing fat storage and consuming stored fat. One of the purposes of exercise to lose weight is to increase the consumption of fat. The energy consumption of the human body in exercise is derived from sugar, fat and protein respectively. The energy supply method can be divided into two categories. One is anaerobic energy supply, that is, in the case of relatively insufficient oxygen or oxygen supply, it mainly depends on the existing body.Adenosine triphosphate and creatine phosphate are directly powered. The energy of this source can only maintain the movement for a few seconds. In the absence of oxygen, the body can also decompose glucose into lactic acid and adenosine triphosphate to supply body energy through anaerobic glycolysis.The energy supply method can only last for a short time (about 1-3 minutes). The other type is aerobic energy supply, that is, the energy is mainly from the aerobic oxidation of glucose, fat, and protein in the exercise of sufficient oxygen supply. This type of energy supply can release a lot of energy for a long time. The aerobic energy-based exercise is called aerobic exercise. Specifically, it refers to the movement of large and medium-intensity, long-term, continuous large muscle groups, such as brisk walking, jogging swimming, walking, disco, ballroom dancing., singing and dancing, mountain climbing, bicycles, Tai Chi, etc. belong to this type of sports. From this, we can get a simple revelation: that high-intensity exercise can't last for a long time, the total energy consumption is less, so it is not the ideal way to lose weight; and the lower-intensity exercise is full due to oxygen supply.Long time, total energy consumption, more conducive to weight loss. Moderate-intensity exercise, the proportion of fat energy supply is higher, the decomposition and consumption of fat per unit time is more, and the weight loss effect is the best. In low-intensity exercise, fat has the highest proportion of energy, but the exercise intensity is low, and the fat is decomposed and consumed per unit time. In high-intensity exercise, it mainly relies on glucose function. The proportion of fat function is small, which is not conducive to the decomposition and consumption of fat. In addition, the obese people have poor physiological functions, and it is often difficult to tolerate high-intensity exercise in the early stage of exercise weight loss. High-intensity exercise is more effective in improving the basal metabolism of the human body. Therefore, a friend who uses exercise to lose weight may wish to exercise after a period of moderate intensity exercise, such as 30-60 minutes of moderate-intensity exercise every day for 6-8 weeks.Improved, interspersed for a short time in each medium-intensity exercise, such as 5 to 10 minutes of greater intensity exercise can enhance weight loss. 3.The faster the weight loss, the better. For the average obese, the appropriate weight loss rate is 0. 5 to 1 kg, if this effect is mainly achieved through exercise, the main reduction is body fat. Too much weight loss is mainly caused by the sugar and water in the body, but has little to do with fat consumption, and it will have many adverse effects on health. Ordinary women need an average of 1800 to 2000 kilocalories per day of heat, even if the fasting causes a negative balance of heat, reducing the weight by 1 kilogram in about 4 days. More than this weight is due to the negative balance of water, which will cause a bodyBad effects of the series. Therefore, good living habits are the key to successful weight loss. Long-term use of low-energy balanced diet, adherence to the daily scientific sports lifestyle, and continuous improvement in physical fitness while losing weight are a good way to do both. 4. 力量训练与减肥无关 研究表明：随着年龄的增加，40岁以后，机体安静代谢率将以1～3%的速度逐年下降，安静代谢率的降低在很大程度上归咎于随年龄增加而导致The reduction in lean body mass. The decrease in the level of resting metabolic rate and the decrease in lean body mass are all related to insufficient exercise and decreased activity of the body. This is the basic reason why many people start to gain weight after middle age. How can we achieve a reduction in lean body mass and improve the quiet metabolic rate of the body? The best way is to stick to fitness exercises. Scientific research proves that aerobic exercise can effectively improve the cardiovascular system, the function of the respiratory system, and improve the body's maximum oxygen uptake capacity, but the effect on improving lean body mass is relatively poor, and strength training can effectively improve heart lung function.Can also significantly increase lean body mass, increased lean body weight can increase the body's quiet metabolic rate. In simple terms, even when sleeping, people who are leaner and leaner consume more energy than people who are thinner and thinner. It can be seen that strength training is very meaningful both for maintaining the inherent ideal weight and for losing weight after getting fat. Therefore, when doing weight loss exercise, you should adhere to aerobic exercise, and increase the strength exercise to increase weight, improve the body's quiet metabolic rate, and consolidate and enhance weight loss. 5, What kind of fat should be fattened? Which excess meat accumulates in the abdomen does affect the appearance, and the slight distribution inside the body is relatively small compared to the adverse effects on the body concentrated in the body. Therefore, people with abdominal obesity have a strong desire to lose weight, so they are doing abdominal exercise hard, hoping to lose the abdominal adult. However, it is not the practice of how to lose what. Some people do hundreds of sit-ups and side-sitting exercises every day, which have been done for a few weeks, but they can't shrink the protruding abdomen. This is because local weight loss is almost impossible. The aunt who supplies energy to the body comes from lipids all over the body, not from the aunts of certain sports parts. Sit-ups are good exercises for strengthening the abdominal muscles, but do not allow local adults to effectively disappear. Therefore, in order to reduce local mildness, it is necessary to perform local exercise on the basis of whole body exercise to achieve good results, and also to control diet. The good news is that the abdomen is slightly less likely to be slightly less than the rest of the body. Studies have shown that there are differences in the metabolism of a few cells in different parts of the body. People with diabetes usually have strong metabolic activity, while other parts, such as abnormal limbs, have weaker metabolic activity. This may be due to the higher correlation between free fatty acids, glycerol, triglycerides and insulin levels. The study found that men who were moderately obese had a significant reduction in overall fat after 15 weeks of aerobic exercise or high-intensity training, in which the trunk dry skin sputum decreased to an earlier level, so exercise training for the central body fat distribution of obese peopleBetter weight loss.