Four kinds of exercise to lose weight the most common mistakes, in life, some obese people always complain that exercise to lose weight is difficult to achieve satisfactory results. Many people who fail to lose weight through exercise are related to their misconceptions, practices or prejudices. Let’s take a look at what the four most common mistakes in exercise weight loss are.
Four kinds of exercise to lose weight the most common mistakes 1
In life, some obese people always complain that exercise weight loss is difficult to achieve satisfactory results. In fact, many exercise weight loss failures are related to their misconceptions, practices or prejudices.
Exercise weight loss misconception one: as long as more exercise, you can achieve the purpose of weight loss
Although exercise can consume calories in the body, but the effect of weight loss by exercise alone is not obvious, studies have shown that even if you play tennis for several hours a day, but as long as you drink a couple of cans or eat a few pieces of pie hard-won weight loss results will be nullified. Therefore, in order to obtain lasting weight loss results, in addition to engaging in sports, but also from the diet should be reasonably regulated.
Exercise weight loss myth two: fasting exercise is harmful to health
People always worry that fasting exercise will occur due to the large consumption of stored glycogen and hypoglycemic reaction, such as dizziness, weakness, panic, etc., to the detriment of health. Dr. Heappa of the Dallas Center for Bodybuilding and Exercise believes that moderate exercise 1-2 hours before meals (i.e., fasting), such as quantitative walking, dancing, jogging, bicycling, etc., can help to lose weight. This is due to the fact that no new fatty acids enter the fat cells in the body at this time, it is easier to consume excess, especially productive brown fat, and the weight loss effect is better than exercise after meals.
In addition, due to the appropriate amount of exercise, caloric energy consumption is less, the body stored enough to use, will not affect health.
Exercise weight loss myths three: each adhere to 30 minutes jogging can lose weight
Although jogging can achieve the purpose of aerobic exercise, but the weight loss effect is very little. Practice has shown that only the duration of exercise more than about 40 minutes, the body’s fat can be mobilized with glycogen for energy. As the duration of exercise increases, the amount of fat for energy can reach 855 of the total consumption. it can be seen that exercise shorter than about 40 minutes, regardless of the intensity, fat consumption is not obvious.
Exercise weight loss misconception four: the more intense exercise, the better the weight loss effect
In fact, only sustained small-intensity aerobic exercise can make people consume excess fat. This is due to the fact that when exercising at low intensity, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. When the intensity of exercise increases, the proportion of fat consumption decreases accordingly. Therefore, easy and gentle, prolonged low-intensity exercise or prolonged exercise with a heart rate of 100-124 beats per minute is most conducive to weight loss.
Four kinds of exercise to lose weight the most commonly made mistakes 2
Now exercise to lose weight and fitness has become a popular trend, but many people still have some misconceptions:.
1, take a sports drink to quench thirst
Many people take sports drinks to quench their thirst and think they can replenish their strength. In fact, if it is not a sports state or a lot of sweating, it is best not to drink. The sugar content in sports drinks is generally high, and in order to prevent dizziness and limb weakness, potassium is also added to sports drinks. Too much sugar is not good for weight loss, and too much potassium will increase the burden on the heart. So, if you don’t sweat a lot, just add plain water is enough, you can also drink some honey water, healthy and affordable.
Suggestions: iron should be supplemented after strenuous exercise, iron deficiency will lead to a decrease in aerobic capacity of fitness, lactic acid buildup increased, easy to produce fatigue. Therefore, people who often do strenuous exercise, you can eat more pork liver, lean meat, beans and green leafy vegetables and other iron-rich foods, you can also use drugs to supplement iron, such as ferrous gluconate, 0.1 to 0.3 grams per day, but pay attention to the iron supplementation time not more than 3 months.
2, with the pressure to exercise
Peptide is a hormone in the body, can pleasure nerves, known as the “happy factor”. When the exercise reaches a certain amount, the body produces the peptide effect, which can make people feel happy to take away the stress and unhappiness. But if you go to exercise with too much pressure and bad mood, in the exercise of thoughts, attention is not concentrated, will affect the effect of exercise. Some people deliberately to engage in some intense, high volume exercise program, think a big sweat, stress and bad emotions will all be released. This intense and heavy exercise, often resulting in physical fatigue, coupled with the original nervous spirit, stress not only can not be relieved, but will become worse emotions.
Suggestions: When affected by negative emotions, you can first participate in some moderate exercise, or look at yourself in the mirror and say a word of encouragement to lift your spirits, and then gradually transition to a large amount of exercise. Such as work pressure, can participate in some group sports such as basketball, etc., in the movement can experience the joy of cooperation.
3, after 9 p.m. exercise
Now many people do not have time to exercise during the day, so choose to run at night, according to Chinese medicine meridian science, different times should do different ` things, the night exercise instead will be detrimental to health. Because 9:00 p.m. to 11:00 p.m., is the “three jiao meridian” the most vigorous period of qi and blood, should be nourishing the mind to protect the heart. Take a walk, do some gentle stretching movements, listen to some gentle music are good.
Suggestion: office workers can work out at noon. For office workers, noon exercise not only can refresh the brain, but also can shape the body. You can choose yoga, Pilates, slow walking and other relatively quiet sports, such as conditions, but also half an hour of equipment training. Need to remind, noon fitness, need to be reasonable arrangements for diet. Can be prepared in the office snacks, an hour before exercise to eat some fruit, whole wheat bread, drink some sports drinks, and then eat appropriate food after exercise can be.
4, on a whim to exercise
Summer dress is lighter, exercise is also easy, sometimes, friends meet, come to the gym to play ball, a practice is half a day, until exhaustion. This “whim” type of exercise is harmful to the body, a long time high-intensity exercise but will reduce the body’s immunity, or to be better in a gradual manner. At the same time, fitness needs to pay more attention to the exercise before the “warm-up” and exercise after the “cold body”, otherwise it is also easy to reduce the body’s immunity, causing colds.
Suggestions: before exercise to prepare, do not wear too thin shoes sports, because the body of canvas shoes is actually a layer of cloth, too soft, the sole is also thin, uneven stress on the soles, and not shock, easy to produce impact during exercise and damage to the spine, strained muscles. In addition, the upper is not high, the heel of the shoe is soft, the ankle does not play a protective role, the movement is also easy to sprain the ankle. Suitable sports shoes are: the heel has a certain degree of hardness, the insole has a shock-absorbing function, the body of the shoe has a certain degree of protection.
