"Walking and exercising every day, how can I still gain weight?"
Mr. Chen is 42 years old this year, but high blood pressure was found in the physical examination of the unit. The doctor advised him to improve his lifestyle, do more exercise and lose weight, and then see if he should take medicine after three months.
The doctor’s words, Mr. Chen firmly remembered, every day after work, he went to the park for an hour, so he persisted for three months. When he finally measured his weight, Mr. Chen found that his weight did not drop, but he gained two pounds!
Didn’t you say that exercise can lose weight? Why is Mr. Chen fat instead of thin? Today, Xiao Ai will talk to you about some interesting views of sports.
In order to verify whether the exercise is effective, Mike, the host of the British BBC, reveals the secrets of the exercise by personally participating in the exercise experiment.In the experiment, Mike put on an oxygen mask and jogged for an hour at about 10 kilometers per hour.The scientist analyzed his energy consumption.
It turns out that the calorie consumption in an hour is 16 calories per minute, that is, jogging for a long time only consumes 960 calories, which is equivalent to running for more than an hour, but only digesting a hamburger.
Many people are overweight because.The calories consumed by diet are greater than the calories consumed, so the excess calories will be converted into fat and accumulated in the body.For weight loss, either open source (increase calorie consumption) or throttling (limit calorie intake).
Therefore, it is difficult to lose weight quickly through low-intensity exercise.If the intensity of exercise can be improved, strenuous exercise can improve the metabolic level of the body and consume calories and fat more than low-intensity aerobic exercise.
If the purpose of your exercise is only for health, is there any point in low-intensity exercise? The answer is yes. As long as exercise is good, becauseLack of exercise and sedentary lifestyle will bring great burden to health, which can lead to more than 5 million deaths every year.
Many people think strenuous exercise is not good, but in fact, research shows that short-term strenuous exercise can also reduce the risk of disease and even cancer.
Recently, published in the European Heart Journal, a large-scale prospective study involving over 70,000 people was jointly conducted by scholars from the University of Sydney, Harvard University and other universities. By recording the participants’ exercise data, it was found that accumulating 15-20 minutes of strenuous exercise every week, spread evenly for about 2 minutes every day, can reduce the mortality and disease incidence by 16-40%.
Specific findings:
1, strenuous exercise 1~10 minutes a week:
All-cause mortality decreased by 55%, cardiovascular mortality by 45% and cancer mortality by 45%.
2, strenuous exercise for 10~30 minutes a week:
All-cause mortality decreased by 65%, cardiovascular mortality by 64% and cancer mortality by 56%.
3. Exercise vigorously for 30-60 minutes every week;
All-cause mortality dropped by 73%, cardiovascular mortality by 78% and cancer mortality by 63%.
4, strenuous exercise more than 60 minutes a week:
All-cause mortality dropped by 80%, cardiovascular mortality by 89% and cancer mortality by 69%.
How to calculate strenuous exercise?
Intense exercise means high-intensity exercise, which strictly means,Exercise in which the heart rate exceeds 90% of the maximum heart rate that an individual can bear or even approaches the limit heart rate.
Why is high-intensity exercise good?
High intensity exercise canIt affects 85% of the blood circulation level of metabolites.These metabolites are beneficial to promote heart metabolism and have positive effects on insulin resistance, vascular reaction and inflammation.
It is worth noting that high-intensity exercise (strenuous exercise) is beneficial to the body, but it will also have a negative impact because it will accelerate the heart rate.Professor Zhang Yimin, Key Laboratory of Sports and Physical Health, Ministry of Education, Beijing Sport University.Reminder,For middle-aged and elderly people, strenuous exercise is easy to trigger cardiovascular accidents.Therefore, exercise should be gradual, starting with low-intensity exercise, and then gradually going to strenuous exercise. At the beginning, the time should not be too long, just two or three minutes.
Doing housework is actually a kind of exercise. On September 28, 2022, Duke University’s research team published a new study on life prediction in The Lancet.It is found that the longevity of the elderly is related to the ability of daily activities, that is, the ability to shop, go out or do housework, can reflect the health status of the elderly from the side.
What are the benefits of the elderly doing housework properly?
1. Help to consume excess energy of the body.
Housework is also an energy-consuming process. Moping the floor, sweeping the floor, cleaning the table, etc. all require exercise to the ability of hands and feet, which can help consume excess calories in the body.
2, brain health
Whether you buy food or cook, you basically need to use your brain. Doing housework often can help delay the decline of brain function.
3. Maintain athletic ability
Doing housework is also a kind of physical exercise. Through housework, it helps to maintain good sports ability.
4. Relieve emotions
Many people will fall into the emptiness of life after retirement. Doing housework will help the elderly to be healthy and confident, keep interest in life and reduce the risk of anxiety and depression.
It should be reminded that although housework is beneficial to the body and mind, we should also be careful not to overdo it.Overweight and long-lasting housework will increase the risk of hypertension, and may even cause muscle strain, which will have a negative impact on health.
In short, exercise to lose weight is also a science. If you can get the maximum benefit through effective exercise, you still need aerobic and anaerobic cooperation, moderate exercise, diet control and regular work and rest to achieve the best results. # Headline Creation Challenge #
References:
[1] "Health" Is your daily exercise really effective? The test results of BBC documentary subvert common sense! Watch the news. 2021-10-11
[2] "When exercising, do you really consume sugar first and then burn fat? People’s Health. 2022-05-29
[3] "You only need to exercise for 2 minutes, and you will get sick if you continue your life! The latest research of over 70,000 people: This kind of exercise can reduce the death rate by more than 55%. Metz Medicine. 2022-11-05.
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