4 common mistakes made by exercising to lose weight

　　One of the misunderstandings:

　　As long as you exercise more, you can achieve your weight loss goal. Although exercise can consume calories in the human body, the weight loss effect of exercise alone is not obvious. Research shows that even if you play tennis for several hours a day, as long as you drink one or two more cans of cans or eat a few pieces of cake, the hard-earned weight loss results will be in vain. Therefore, in order to achieve lasting weight loss results, in addition to engaging in exercise, you should also make reasonable adjustments to your diet.

　　Misunderstanding 2:

　　Exercise on an empty stomach is harmful healthy . People are always worried that exercising on an empty stomach will cause hypoglycemic reactions such as dizziness, fatigue, palpitation, etc. due to the large consumption of glycogen stored in the body, which is harmful to health. Research by Dr. Dupa from the Dallas Bodybuilding and Sports Center in the United States believes that moderate exercise, such as regular walking, dancing, jogging, cycling, etc., 1-2 hours before meals (i.e. on an empty stomach) can help lose weight. This is because no new fatty acids enter the fat cells in the body at this time, and it is easier to consume excess, especially energy-producing brown fat, and the weight loss effect is better than exercising after meals.

　　In addition, due to the appropriate amount of exercise, less heat energy is consumed, and the body's stored energy is sufficient for use, which will not affect health.

　　Misunderstanding 3;

　　You can lose weight by jogging for 30 minutes each time. Although jogging can achieve aerobic exercise However, the effect of weight loss is very small. Practice has proved that only when the exercise lasts for more than about 40 minutes can the fat in the human body be mobilized to supply energy together with glycogen. With the extension of exercise time, the amount of energy supplied by fat can reach 855% of the total consumption. It can be seen that no matter the intensity of exercise shorter than about 40 minutes, fat consumption is not obvious.

　　Misunderstanding No. 4:

　　The higher the intensity of exercise and the more intense the exercise, the better the weight loss effect. In fact, only sustained low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, causing fat to be consumed quickly. As exercise intensity increases, the proportion of fat consumed decreases accordingly. When approaching high-intensity exercise, the energy supply ratio from fat only accounts for 155. Therefore, easy, gentle, long-term low-intensity exercise or heart rate Long-term exercise maintained at 100-124 times/minute is most beneficial to weight loss.