Sometimes in the gym, I tell others that you can’t just lose weight by running. If you want to do strength training, you will always encounter some people who say, “My friend who runs for 1 hour a day loses 20 pounds in a month.”
Yes, doing aerobic running every day can really help you lose weight, it will definitely help you lose weight, but it doesn’t necessarily make you lose weight beautifully and the healthiest!
Can aerobic exercise reduce fat even more?
Aerobic exercise burns calories, but does not increase metabolic rate for a long time.
Strength training, on the other hand, doesn’t burn calories for long, but it increases muscle mass, which increases your metabolic rate, allowing you to burn more calories even when you’re resting.
Therefore, a combination of aerobic exercise and strength training is the best way to lose weight.
Is the more aerobic exercise the better?
Aerobic exercise is a good way to lose fat and lose weight, but if you do it for too long, you will not only consume fat, but also muscle.
Generally speaking, 40 minutes of aerobic exercise is enough. Excessive exercise will exhaust the leucine in the body that prevents muscle breakdown caused by excessive exercise, resulting in muscle consumption.
Can increase the intensity of aerobic exercise
Reduce time to achieve the purpose of burning fat?
The principle of fat loss is that you burn more calories than you absorb every day. High-intensity workouts are bound to burn more calories than low-intensity workouts, but too much cardio can burn muscle.
When the amount of exercise reaches 60% of the maximum heart rate, the body consumes more energy-supply fat than sugar or muscle, but if the exercise intensity is greater, such as above 75%, the body will directly convert fat, sugar, and protein. All as a source of energy.
You should do aerobic exercise first or should I do strength training first?
Sugar is the primary source of energy consumption in the body. If you put aerobic exercise first, the sugar in your body will be consumed first. When you do strength training, you will feel powerless and affect the efficiency of exercise.
And when you perform aerobic exercise after strength training, you will burn fat directly after the liver sugar is almost burned. The most sensible thing to do would be to do strength exercises after a brief warm-up (5-10 minutes), followed by cardio.
The heart is the engine of the human body, and its function remains normal. Under the condition of power, other parts circulate well, so that nutrients and blood can be provided at the first time. And some people’s heart function decline is due to improper living habits, which gradually damage the heart, and finally will experience symptoms such as chest tightness, arrhythmia, and angina pectoris. It is necessary to understand the methods of its maintenance and actively improve organ function. In addition, there will be corresponding changes in the heart rate during running. How much is normal?
Under normal circumstances, the heart rate remains at 60 to 100 beats per minute at rest, and there will be individual differences in age, other physical factors, gender, etc., resulting in changes in heart rate. Some people like to exercise and will exercise through running. Running is an aerobic exercise, and the heart rate will change during the process, but the normal range can be obtained through the calculation formula.
The aerobic fat burning heart rate is (220-age) multiplied by 75%, that is, when a 25-year-old person goes for a run, his heart beats about 146 times per minute. If it can be maintained within this range, it means that the body remains healthy.
What should we pay attention to in scientific running?
Keep a constant speed
Scientific running should master skills, especially maintaining a constant speed during running, so that the body can adapt to this process. Some people’s running method is incorrect, sometimes the speed is much slower, sometimes the speed is suddenly increased, and they cannot adapt to the process of constantly changing the speed, and they will feel uncomfortable. And the running speed is constantly changing, and it is easy to fall. In order to ensure safety, it is necessary to maintain a uniform speed during the running process, and at the same time cooperate with uniform breathing, so that the heart rate can be normalized.
Warm up before running
Running is a science and should be warmed up before committing. Some people originally had reduced heart function, and they did more vigorous exercise without any warm-up action. The body could not adapt, and there would be accidents in the future. And people who take good care of their bodies don’t just choose the right sports, they also warm up before exercising.
Through simple body movements to stretch the muscles and bones, the body remains flexible, the blood circulation speed is accelerated, and if you go to exercise later, the process will be much smoother and you can persist for a longer time. In addition, it can effectively prevent sprains, strains, etc. This is the correct exercise method.
Don’t run on an empty stomach
People who exercise reasonably will find that their physical condition is getting better and better, and if they want to reap the benefits of running, the correct way is not to run on an empty stomach, but to eat something before running, so that energy is provided, and energy is consumed during running. , in order to achieve equilibrium. Some people want to lose weight and lose weight. They feel that they cannot eat, they are completely empty, and they feel hungry when they go for a run. After consuming more energy, their blood sugar will decrease significantly, and then they will have adverse symptoms.
Yogurt is a drink that is often consumed by people and is loved by many because of its sweet taste. So what are the health benefits of drinking yogurt regularly? What should I pay attention to when drinking yogurt?
What are the benefits of drinking yogurt on a regular basis? The actual yogurt is made by fermenting lactic acid bacteria in the milk, which is also a dairy product. The raw material for yogurt is milk, and it must be good quality milk, poor quality milk is not fermented into yogurt. It is a very nutritious food, but after fermentation, the nutritional value of yogurt is even better than that of milk.
The actual fact is that you can find a lot of people who are not able to get a good deal on this. Yogurt is also a good source of calcium, high quality protein and B vitamins for the human body.
After fermentation, some of the proteins are broken down into free amino acids and peptides, which are better digested and absorbed, especially for people with weak digestive functions.
It is also a nutrient that modern people tend to lack. The actual yogurt is also a useful supplement for the human body.
The calcium content in yogurt is not only high, but the digestibility and absorption rate has also been improved. The lactic acid and peptides in yogurt can also promote the absorption of calcium, iron and zinc, and improve the absorption and utilization of minerals.
Some people due to the lack of lactase in the body, drinking milk will be abdominal pain diarrhea bloating, belong to the “lactose intolerance”, for such people can choose to drink yogurt, yogurt fermentation, milk lactose into lactic acid and other organic acids, and lactic acid bacteria will also produce lactase, drinking yogurt to relieve the “lactose intolerance” symptoms is helpful.
Even if the yogurt cannot be planted in the intestine, the bacterium fragments will inhibit the growth of harmful bacteria, which is good for improving the micro-ecology of the intestine.
What should I pay attention to when drinking yogurt?
Yogurt tastes sour, and sugar is usually added to flavor it, and the more sugar added, the higher the calories. The more sugar added, the higher the calorie count. This is not very friendly to people who are obese or diabetic. Therefore, when choosing a yogurt, try to choose one that is low in carbohydrates. If you are making your own yogurt at home, you can add fruit pieces instead of sugar to taste.
The protein content of pure yogurt is usually ≥2.9%; the protein content of flavored yogurt is ≥2.3%. Those with too low a protein content may be lactic acid bacteria drinks, whose main ingredient is water, not yogurt, and whose nutritional value is much lower.
3、Which is better: thick yogurt or thin yogurt? If it is homemade yogurt, the thicker the yogurt, the better. If it is commercially available stirred yogurt, there is no way to judge whether it is good or bad with the addition of thickening agents, but thickening agents are also dietary fiber and are not harmful to health. If the yogurt is solidified, the thicker the yogurt, the better.
The key is to be able to stick to morning running in the cold winter, which can be said to be courageous and enduring. There are various opinions about morning running, some people say that insisting on morning running can bring many benefits to the body, while others say that morning running will bring some adverse effects to the body, under the two opinions, it is inevitable that people have some doubts.
There are also some people have a doubt, is the morning run, in the end should be fasting morning run or after eating morning run, most people will feel that fasting morning run is not healthy, think that after eating morning run, will be better, is it really so?
Then, is it good to run in the morning on an empty stomach?
Some people are used to running in the morning on an empty stomach, thinking that it is easier to run, and after running, there is nothing unusual about the body, for this kind of people, can run on an empty stomach, there is no effect on the body. But for some people, it is really not suitable to run on an empty stomach, such as gastrointestinal diseases, and malnutrition, as well as people suffering from hypoglycemia, anemia, low blood pressure, are not suitable for morning running on an empty stomach, these people do not eat anything, go for morning running, it is easy to have an uncomfortable reaction, or an accident.
To conclude, there is no good or bad morning running on an empty stomach, as long as it is done in a reasonable and appropriate manner and does not cause damage to the body, it is good, no need to be overly entangled.
People who insist on running in the morning on an empty stomach, what changes in the body?
Helps to lose weight
People who insist on running in the morning, if you can reach 80 minutes of exercise, on the consumption of body fat, or very beneficial, after a period of effort, the body fat will be reduced a lot, you can also find weight loss. Of course, for people who have just started to run in the morning, it is not recommended to reach 80 minutes of exercise, you can gradually increase, so as not to easily bring damage to the body. Remind people who need to lose weight, can not be too hasty, must be their own situation, to develop a long-term morning running plan, in order to be more conducive to weight loss.
Improve the mood, more full of spirit
In the process of morning running, in fact, is also to give the body a pine, and can be in the scenery along the way, improve their mood. Most of the morning is relatively quiet, more able to listen to the sounds of nature, during which the mood can be calmed down. With a good mood, the spirit will naturally be more full, plus running exercise, the body’s blood circulation and metabolism are mobilized, it will make people more energetic, spirit.
Drinking a glass of water before running is good for bowel movement
In the morning before running, you can remember to drink a cup of warm water, can help moisten the intestines, so that the intestines become smooth, whether you are eating after the morning run, or fasting morning run, drink a cup of warm water after the morning run, will promote gastrointestinal motility, so that the body faster absorption and digestion of food. Just remember, it is not recommended to drink water and immediately go running, you should rest for about half an hour, and after the morning run, it is best to drink a glass of water, it will be beneficial to bowel movement and blood circulation, not easy to cause problems.
People who still insist on exercising need to pay attention to two points.
1, before running to warm up
No matter what sports you do, you have to do warm-up actions before exercise. During the spring, it is the Winter Olympics, when watching the Winter Olympics, you can also observe more athletes’ sports skills, as well as the preparation before exercise, which can reduce the occurrence of injuries. It is recommended that before exercise, you can do stretching movements, or simple walking warm-up, it is best to control the warm-up activities within 5 minutes, not too perfunctory, after all, related to their personal safety.
2, sleep to ensure adequate
Want to exercise to achieve good results, sleep to ensure good, with sufficient sleep, only to have the energy and energy to exercise, if the lack of sleep, the body is not in good shape, it is easy to have physical injury, but also not conducive to blood circulation, metabolism is also relatively poor, such a state to exercise, it is better not to exercise, exercise is for health care, do not because of some wrong behavior, so that the exercise becomes an injury to the body.
In particular, people who are used to running in the morning, more to ensure adequate sleep, because most of the morning run is carried out at 6-7 o’clock, this time period for the morning run will be more conducive to health, the Yang Qi will be beneficial, want to get up early morning run, we must develop the habit of going to bed early, do not stay up late because of other things.
The morning run, there are its good, naturally there are some disadvantages, but as long as the correct to carry out, most of the benefits are greater than the disadvantages, and in the perimenopause, moderate exercise, for health is a lot of benefits, normal in the spring among the eat very well, some people can not control mouth, it is easy to become fat, but if you can adhere to moderate exercise, the results may become different.
According to the designer, personal gyms are about to become the new normal.
If there is any lesson to be learned from the past year and a half, perhaps the biggest takeaway (and keeper of sanity) is that health takes precedence over everything else. Whether the home’s status as a multi-linked character is permanent remains to be seen, but one thing is certain: just like sports and leisure, the home gym is here to stay. More than just an afterthought relegated to a damp basement, exercise spaces are becoming inspirational places – mixing form and function in bespoke ways.
Elevating fitness equipment into avant-garde designed furniture that deserves to be displayed, not tucked away in a forgotten corner. Made in Italy with cutting-edge technology, ergonomic engineering and sleek silhouettes, these are more than just simple fitness equipment.
From a style and substance standpoint, bringing fitness equipment into your home requires some expertise. Drawing inspiration from these design and innovation trends from designer Karim Rashid, Technogym features speakers.Technogym Talks is a series of exclusive interviews and discussions conducted nationwide by experts in health, fitness, exercise and design. To see the lineup and register for one, simply go to Technogym Talks.
In a July presentation in New York, Rashid talked about how home gyms are becoming more family-friendly. Here are three trends he cited that are helping to make personal gyms the new normal.
Fitness equipment = decoration
As architects and designers increasingly see home gyms as necessities rather than conveniences, they are designing homes for treadmills, stationary bikes and weight lifting. The result is to elevate fitness equipment to furniture and decorative status.
“When I walk into my home, my treadmill is part of the furniture, and I like that,” Rashid says, “It should blend in.
3 Trends That Prove Home is the Place to Exercise That’s why Technogym equipment is designed to create seamless mobility in the living room or bedroom. Its Kinesis Personal series looks like an elegant slatted shelving unit, but it’s a fully functional gym with a sleek pulley system that’s both effective and unobtrusive.
Instead of wood floors that scratch, wear and echo, Rashid prefers a solution that takes performance to the next level.
“When you enter the gym, your floor is soft. Why not have soft floors at home?” he says. he says. “My old attic had a light pink ballet floor. The floor itself is soundproof, so you can’t hear the neighbors. It’s soft. It’s warm. It feels good to walk on. When people come in, it’s very quiet.
3 trends that prove home is the place to work out Handbooks can be as old as hard-copy books, and Rashid says that when it comes to fitness equipment, people expect a plug-and-play functionality.
“You should be able to understand [how to use a piece of equipment] right away,” he says. “I’ve been on a lot of treadmills, but I don’t know how to enter my height or weight. These things have to be seamless, or consumers will reject it,” he says.
Take the Technogym Run Personal treadmill, for example, which, like the brand’s other Personal series machines, has a large touchscreen display, built-in speakers, live programming and a library of guided workouts, so all you have to do is practice running on a virtual field. The key is the new Technogym Live console, which includes those instructor-led on-demand training sessions, exercise routines and virtual routes set up in nature or in real cities.