Build Muscle and Increase the Basal Metabolic

In order to lose weight, many people began to "stride leg", hopes to build a healthy body motion. The easiest sport is jogging, running to lose weight is the preferred sports crowd, but ran for some time, some people did not expect the outcome, but increased weight; some people appeared knee injury. Others see weight loss results all day basking in the circle, the guilty mind whispered, problem in the end Where is it? Today we'll talk about exercise to lose this thing. 

Running Key to Weight Loss - Exercise Load 

"Exercise stress" Listen a little hard to pronounce this word, in fact, not esoteric, is the exercise intensity × exercise time. Some people run every day for an hour, but not weight reduction, the problem of insufficient strength in the running. Why do not the running speed? Because in the field of public health, running speed is relative, different physique, exercise different levels of people, the same rate corresponding to different exercise intensity. Also 6 km / h speed running, for good physique, people who exercise regularly are less intensity, but poor health, people who do not exercise regularly have a greater strength. General recommendations for the individual in terms of effective and safe exercise intensity is 60% to 80%, based on a subjective feeling to evaluate the exercise intensity is divided into easy, a bit difficult, difficult, very difficult, very difficult five grades, that is difficult running this level is effective and safe, if it exceeds the exercise intensity, easy to bring sports injuries. If the heart rate is evaluated, that is 60% to 80% of the maximum heart rate, maximum heart rate = 220 - age, 50-year-olds, for example, safe and effective heart rate is 102 to 136, but at the same time to combine their feelings. As for exercise time, we must consider what you want to consume calories, if you want to run through the consumption of 400 kcal per day, if you are now 80 kg, 8 km / h speed running, you have to run 40 minutes; 9.6 km / h speed running, you have to run for 30 minutes. In short, slow to spend more time, less time spent faster. 

Strength Training - Build Muscle, Increase Basal Metabolism 

On Introduction of strength training can improve running technique and reducing running injuries, while strength training is an important means to build muscle. The body's heat consumption consists of three parts: the basal metabolic rate accounts for about 70% of physical activity account for about 20-25%, digestion and absorption of food is about 5-10%. Basal metabolic rate is the energy required to maintain a minimum life, the energy is mainly used to maintain the function of various organs, such as breathing, heartbeat, glandular secretion, excretion of kidney filtration, liver detoxification, muscle activity, and so on. Basal metabolic rate increases with age, weight loss or decreased, and as the muscles increases. Strength training is the best way to build muscle, while high-intensity strength training can promote androgen levels in the body, the male hormone can not only promote muscle generation, it can also promote lipolysis, to obtain a double. Further strength training can promote the release of thyroid hormone, thereby increasing the level of basal metabolism. 

In particular, some did not look fat recessive obesity, also known as thin fat, these people not only excessive fat, but that they also affect the health of the muscles below the normal standard. Less muscle not only affect basal metabolism, but also involving the heart, become a potential cause of cardiovascular disease, "accomplice", one of the factors in the elderly it is also susceptible to cardiovascular disease to people. In addition, leg muscle strength decrease, up and down stairs will feel difficult. Walking stride becomes small, and could easily be tripped, it is easy to suffer from fractures. Furthermore, less muscle, it will increase the burden on the joints, resulting in joint pain, then there posture deformation caused by low back pain. So thin fat strength training must be strengthened, not only directly increase muscle reduce fat, but also for running, swimming, cycling and other aerobic exercise to lay the foundation, so that aerobic training even better performance, while reducing the incidence of sports injuries. 

Not Difficult to Lose Weight - Reducing Sedentary 

A study done for children obese in 2013, Fudan University School of Public Health shows such as sitting "reading, learning, watching TV, playing computer" and "Static behavior" is one of the important causes of obesity. Office of the crowd to sit on average more than three hours a day, a quarter of workers will sit at your desk for more than 6 hours per day, while sitting between work time and the risk of being overweight or obese has a significant relationship. So for people to lose weight, the special exercise, although mandatory, but we must reduce sedentary time. Studies have shown that people who sit for hours every day, even if the exercise 45-60 minutes a day, the mortality rate is still higher than others. When sitting, myoelectric activity of muscle fibers at a standstill, it will have many adverse metabolic effects. When sitting, the body per hour consumes only 20 calories, walk when 1/3. In addition, insulin utilization also declined substantially, lipid and triglyceride decomposition activity decreased blood "bad fat" increased "good" cholesterol - high density lipoprotein cholesterol reduction, which greatly increases the risk of type II diabetes and the risk of obesity. To some extent, regular activities, sedentary more than one hour, sweating more than you may exercise one hour to be important. Recommendation from the following aspects to improve the sedentary habits: 1, walking or biking to work on; 2, a small elevator, stairs and more; 3, standing watch TV; 4, work often walk up; 5, and colleagues face to face communication rather than call or communicate through the network; 6, do chores; 7, walking or standing call; 8, free time out of the house, rather than choose to sit at home. 9, and the children often play games. 

Travel to Lose Weight - Go to the Plateau 

In 2004 the researchers of Qinghai Medical High Altitude Medicine Research Center found that living in the highlands and fitness unexpected weight loss can be obtained. People living long-term in the plains to an altitude of 4600 meters plateau after 30 days to make weight dropped by an average of 10.2%, up to the amount of weight loss by up to 29% of the original weight. Of course, one can not directly start to 4600 meters of altitude, to know their own tolerance to high altitude, it is best to 2000 meters to 2500 meters of altitude at the beginning, when there are higher then the better adaptability altitude. Now some research institutions and hospitals have simulated high altitude hypoxia chamber, which simulated altitude can be adjusted, before going plateau can go to such institutions to adapt, can also be directly in the exercise of such simulated high altitude environment, not suited to high-intensity exercise for weight loss, the altitude environment with a lower exercise intensity can reach the effect of high-intensity exercise, so as to avoid high-intensity exercise caused by a sports injury. Although the environment in the plateau of weight loss as fat-based, accounting for about 70%, but also lose some muscle, or so on the plateau, should pay attention to strengthening protein diet or nutritional supplement in order to maintain muscle mass before going to plateau. 

New Method of Exercise to Lose Weight - High Intensity Interval Training

High intensity interval training is alternating high intensity exercise and rest time in the low-intensity exercise. According to reports, this is a time to be able to spend less to achieve rapid fat loss shaping health and fitness. For example: 15 minutes warm-up, 90% to 95% of maximum heart rate on the treadmill or exercise three minutes on an exercise bike (1-10 class is divided into at least if you want to select from 8.5 to 9). Dynamic Recovery 3 minutes (still movement, but relaxed pace), and repeats three minutes of each mode of this high-strength low-intensity three to four times. High intensity interval training (HIIT) is very hard, so when you want to exercise, first take a few weeks to a month's time to do aerobic exercise to increase endurance, before the high-intensity interval training on the agenda. You must have the ability to continue to run for 30 minutes, and then undertake HIIT training. Body withstand high-intensity training, it needs sufficient recovery time, so arrange for up to one week three times HIIT training, you can achieve a good training effect, but also reduce the risk of injury. 

Still Want to Lose Weight "Pipe Shut"

 US study shows that in 1977 and 2006, the average person's daily energy intake increased by 570 kcal. On the part of the individual, far from being said before consumed 400 calories through exercise is sufficient, and must go through proper diet in order to reduce energy intake, in order to maintain a healthy body. "Pipe shut" is not to eat, eating is not absolute, but rather to develop a scientific diet, including eating time, and diet and food intake, distribution of meals to be reasonable; meat and vegetables, fruits and vegetables essential; can not be stuffed, seven full meal or quantitative.

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