In our muscle tissue, there is a molecule called adenosine triphosphate (ATP), which is the necessary energy for muscle movement. Without ATP, we can't even blink and wave. If we do strenuous exercise, every time we do it,
Kilogram muscle fiber consumes 5 millimoles of ATP in 5 seconds. At this consumption rate, the ATP in the muscle can't even support the first half of the 100-meter run, and it needs to be obtained from other places. Transferring ATP from other parts of the body is the key to losing weight.
1. "Kill" fat
When the ATP stored in the muscle is exhausted, we need to replenish it, otherwise we will not be able to move. The problem is that ATP is transferred in different ways according to the types and ways we engage in sports. If we swim slowly, most of the ATP we need is obtained by burning fat. If we are lifting weights, the ATP we need is synthesized from sugar in carbohydrates. Although this method is more efficient, it can make muscles grow faster and become harder, but the problem is that body fat has not decreased.
If we are jogging, after the ATP in the muscles is exhausted, the body will undergo aerobic metabolism and use glucose and fat to make ATP. Medical experts point out that the process of fat consumption begins after professional athletes perform 20 minutes of low-load exercise or two minutes of high-intensity exercise.
Therefore, in order to eliminate fat, the best way is to do aerobic exercise. It can help us strengthen the heart and lung function, improve our ability to get oxygen, and "burn" more fat by getting more oxygen. Long-distance running, cycling and skiing are all good aerobic exercises.
Accurate exercise
Some people not only want to lose weight through physical exercise, but also want to achieve "precise exercise", such as losing leg or hip fat and increasing the strength of a muscle. If so, it is necessary to carry out sports training for specific parts of the body. Lying on fitness equipment and pushing heavy objects is one of the exercise methods. Shortly after each bench press exercise, the ATP in the muscles is exhausted, and the body begins anaerobic metabolism to convert carbohydrates into ATP. At this time, there is almost no fat consumption in the body. The process of moving the load up and down with both arms or legs is beneficial to the muscles of the arms or legs to become strong and increase the volume.
3. Moderate exercise
Muscles are made up of protein. Protein was damaged in sports and needs to be restored. However, these protein will not return to the original state, but produce more protein, so the muscles become more developed. Weight-bearing exercise is more effective than any other exercise in promoting muscle growth. Observing the muscle fiber after exercise through a microscope, you will find that it has some damage. When these injuries are "repaired", muscles will become stronger. The pain after exercise is due to these muscle injuries. If you want to strengthen your physique through exercise, it is equally important to ensure a high-quality diet and sleep.
Because muscle is made of protein, it is necessary to increase the intake of protein. But it should be noted that if you eat a lot of protein and don't exercise, these protein will eventually become fat. Remember, muscles grow at rest, so you shouldn't exercise all day. If you continue to exercise the same muscle group without proper rest, it will cause irreparable damage to muscle tissue.
Alternate exercise
Sports experts point out that regular alternating exercise can make the physiological functions of various systems of the human body alternate, which is a good self-care method. Alternating motion mainly includes 10:
First, aerobic exercise and anaerobic exercise alternate. No matter what age, anaerobic exercise (generally refers to strenuous exercise such as weightlifting and 100 meter sprint) is combined with aerobic exercise (generally refers to slow and gentle exercise such as walking, Tai Ji Chuan, jogging and cycling). People under the age of 30 should do more anaerobic exercise, and people over the age of 30 should do more aerobic exercise.
The second is the alternation of body and brain. On the one hand, people are required to do physical exercises such as running and ball games; On the other hand, reading, writing, playing chess and other mental exercises. In this way, it can not only enhance physical strength, but also delay the aging of the brain.
The third is the alternation of motion and static. On the one hand, people should keep exercising physically and mentally; On the other hand, people should spend some time every day to calm their bodies and brains, relax their muscles and get rid of some distractions in their minds, so as to regulate the circulatory system of the whole body.
The fourth is alternating hot and cold. Winter swimming and summer swimming, cold water bath and cross-country running are all typical "alternating hot and cold" sports. "Alternating hot and cold" can not only help people adapt to the changes of seasons and climate, but also significantly improve the body surface metabolism.
The fifth is alternating up and down. Regular jogging exercises the leg muscles, but the upper limbs don't get much activity. If you take part in some sports that frequently move your upper limbs, such as playing ball, playing dumbbells, stretching your chest expander, etc. , you can get a balanced exercise of upper and lower limbs.
Sixth, alternate left and right. People who are used to using their left hand at ordinary times may wish to exercise their right hand more; On the contrary, people who are usually right-handed may wish to exercise their left hand more. The benefits of "alternating left and right" activities can not only make the left and right limbs develop in an all-round way, but also make the left and right hemispheres of the brain develop in an all-round way.
The seventh is to alternate back and forth. The general movement is "forward". If you also do some "backward" movements, such as walking backwards, bending backwards, backstroke and so on. It will not only make the upper and lower limbs more sensitive, but also make the brain thinking more active, which is also effective for the low back pain of the elderly.
Eight is handstand alternation: it has been scientifically proved that frequent handstand alternation (that is, head down and feet up) can improve blood circulation, enhance visceral function, make ears bright and enhance memory; Treat hysteria, depression, anxiety and other mental diseases.
Diseases also have an impact.
Nine is walking and running alternately. This is a combination of two kinds of human sports, and it is also a method of physical exercise. The practice is to walk first and then run, alternately. If you can walk and run alternately frequently, you can strengthen your physique, increase the strength of your waist, back and legs, and have a good effect on preventing "cold legs", lumbar muscle strain and disc herniation in middle-aged and elderly people.
Ten is the alternation of chest breathing and abdominal breathing. Most people usually use relaxed and labor-saving chest breathing, and abdominal breathing is only used under strenuous exercise. Experts believe that frequent alternate breathing between chest and abdomen is beneficial to the exchange of alveolar gas and can significantly reduce the occurrence of respiratory diseases, especially in elderly patients with chronic bronchitis and emphysema.
Walking is the best way to exercise.
Walking has special benefits for health. Adults should exercise on foot every day as a regular lifelong exercise. From the point of view of evolution and medicine, the anatomy and physiological structure of human body are the most suitable for walking.
Exercise should adhere to the principle of constancy, moderation and order, and walk regularly for a long time. This common measure can receive magical health care effect. You don't need to spend money to join a health club, just buy a pair of comfortable shoes. Try to walk 4-5 times a week for half an hour at a time. This kind of regular activity is good for the body and has the effect of losing weight. For example, if you go to work by bus every day, you don't have to sit next to the unit. You can deliberately get off at one stop in advance and then walk to the unit. It is not difficult to walk a short distance every day. It's better to take fewer elevators and take more stairs. This is also a very good form of exercise, which is good for the cardiovascular system and can also improve your leg muscles and abdominal muscles. Moreover, walking can also get good results for people who are in the recovery stage after heart disease and myocardial infarction.
Keeping correct walking and sitting posture is very beneficial to health. Many people have developed the bad habit of laziness, and some bad postures can lead to back spasms and headaches. When walking, please relax your shoulders, keep your neck upright, keep your pelvic muscles tense, hold your chest out and abdomen in, so that you will look more energetic and feel better about yourself.
Only by combining work and rest, combining work and rest, and relaxing physically and mentally can we maintain the elasticity of the human body, increase endurance and maintain vigorous vitality. Experts remind professionals that due to the pressure of life, they must learn to adjust their lives, take more walks and relax their nervous nerves.
6. Humanized "easy exercise"
"Easy exercise", also known as "happy exercise", is a form of mass fitness recently proposed by European and American sports scholars. Its main feature is to adapt to local conditions, because of time and people. The concept of "easy exercise" is quietly rising in Europe and America, becoming a new fashion of physical exercise. This fitness concept makes physical exercise more comfortable, humanized and easy to implement.
Health is gold, and exercise is alchemy. Everyone understands the truth, but it is difficult to implement it. First, the work is too busy, the affairs can never be finished, and the constant accidents make the proposed sports plan "ruined" again and again; Secondly, many sports need the guidance of coaches or the cooperation of friends with the same hobbies, which increases the difficulty of exercise and often leads to the failure of carefully formulated sports plans.
The problem is that the concept of "sports" has been shaped professionally and seriously, so that it is more like a task that has to be completed. "Easy exercise", which is popular in Europe and America recently, advocates using all available time and space for light exercise. Those who advocate the concept of "light exercise" think that exercise is better than static exercise, and light exercise has a better promotion effect on immune function than moderate and heavy exercise.
"Easy exercise" has almost no established and fixed exercise mode. It's more like a concept, guiding you to use all available time and place to add a little exercise:
Walking slowly is one of the most acceptable ways; You don't have to set aside time for it. When you go out for shopping, business trip or shopping, you can finish the "easy exercise" exercise by the way. When listening to music, you can swing gently with the rhythm; When standing and talking, you can do some chest expansion exercises by the way. ...
After working for a period of time, sit in a chair, bend your upper body forward until your fingertips touch the ground, then lift your body and repeat it for 20 times to relax your neck muscles; Put your hands behind your head, press your head back hard, and relax the cervical vertebra bent forward due to desk work; Straighten your right arm forward, raise your wrist to make a 90-degree angle with your arm, grab the fingertip of your right hand with your left hand, and stretch it back hard for 10 second, then do exercises with your other hand to relax your wrist. Sit in a chair, with your back close to the back of the chair, and lift your legs until they are flush with the ground. Repeat this action for 25 times to relax the above muscle groups. ...
As long as we understand the essence of "light exercise", any form of exercise can become an effective way to keep fit.
"Easy exercise" does not pursue the amount of exercise, but emphasizes the adjustment of physical function; It doesn't take a long time to complete, and it is advocated to use the scattered time after meals to exercise the joints of the body. The time schedule can be long or short, depending on your own specific situation. Moreover, "easy exercise" requires very little technology and equipment. Even people who have no sports foundation can immediately enter the role as long as they have the desire to exercise, and then you only need to exercise according to your own wishes without financial burden. You can do activities alone, quietly, accompanied by music, or collectively.