When it comes to losing weight through exercise, the more exercise you do, the better? The correct approach is…

gossip

As the weather gets warmer and the temperature rises, many people who love beauty have begun to implement weight loss plans. Liu Genghong does weight loss exercises, Pamela starts training, they pick up their gym cards, and start night jogging... Some people believe that the more exercise , the better, and they keep increasing their exercise.

In fact, this approach is not scientific. Many people will interrupt exercise in the cold winter season. During this period, muscle strength and various body function levels will decline significantly. Blindly increasing the amount of exercise will cause excessive fatigue and even sports injuries due to improper exercise load.

analyze

Exercise load generally refers to the amount of exercise, which is composed of exercise intensity, exercise time and exercise frequency. Due to differences in physical condition and exercise habits, the body's response to exercise load and recovery after exercise are also different.

This is why when running 5 kilometers, others find it easy, but I either can’t finish it or I grit my teeth and run it, but can’t get out of bed the next day. Therefore, scientific exercise must learn to control the exercise load according to your own situation.

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How to achieve it in sports

Self-control of exercise load?

First, understand the appropriate exercise intensity for yourself. The exercise intensity can be determined by the ultimate intensity, which is generally defined as 100% of one's own exercise intensity. Generally, 60% to 70% of the ultimate intensity is used as the daily exercise intensity. Since the measurement of ultimate intensity is difficult, the exercise heart rate is usually used to calculate the exercise intensity, that is, exercise intensity = exercise heart rate ÷ (220-age) × 100%. Generally, exercise intensity above 90% is considered high-intensity exercise, medium intensity is 60% to 89%, and low intensity is less than 60%. Exercise heart rate can be determined by measuring the pulse for 15 seconds after or during exercise.

Secondly, grasp the exercise time. Under the same exercise intensity, the longer the exercise time, the more energy the body consumes, the more obvious the stimulation of exercise on the body, and the longer it takes to recover after exercise. If the exercise time is too long, it is easy to exercise excessively, which is easy to cause sports fatigue and injury; if the exercise time is too short, the stimulation of exercise on the body cannot achieve the effect of exercise, so when exercising, you should choose the exercise time reasonably according to your physical condition and exercise habits. The exercise time is generally determined according to exercise habits. For people who do not have exercise habits, it is recommended that each exercise time is about 30 minutes, and the cumulative effective exercise time to reach the exercise intensity should be maintained at more than 10 minutes. After the exercise habit is formed, it is recommended that the exercise time should be controlled at about 30 minutes each time, and the stimulation of exercise on the body can be gradually increased by extending the cumulative effective exercise time.

Finally, control the frequency of exercise per week. For those who have just started to participate in sports, it is recommended to exercise twice a week. After the exercise habit is formed, the exercise frequency can be appropriately increased without changing the intensity of exercise to increase the stimulation of exercise on the body and further improve the effect of exercise.

We should pay special attention to the fact that when adjusting the exercise load, the exercise intensity, exercise frequency and exercise time cannot be increased at the same time. Because any change in any of the three will increase the stimulation of exercise on the body. If all three are increased at the same time, it is very easy to exercise excessively and increase the risk of sports injuries. The order of increasing exercise load that we recommend is to follow the order of exercise time, exercise frequency and exercise intensity in a closed loop.

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10,000 steps a day

Can the exercise effect be achieved?

According to the BBC documentary "The Truth About Fitness", the slogan of 10,000 steps a day originated in Japan, where Japanese pedometer vendors came up with it in the mid-1960s to promote their products. If there is no time limit for exercise, the intensity of exercise cannot be calculated, which means that you may walk 10,000 steps a day, but only feel tired, and the exercise intensity is low, so the effect of exercise cannot be achieved.

So how can you walk these 10,000 steps to achieve the effect of exercise?

According to the "Chinese Adult Physical Activity Guidelines" issued by the Ministry of Health, in order to achieve the effect of exercise, you need to reach a moderate walking speed of at least 4 kilometers per hour. According to the average stride of our adults, you need to walk 100-120 steps per minute, which is about two steps per second to achieve the effect of exercise.

The most important thing for physical exercise is the quality of exercise rather than the number of steps. When exercising, you should consider your age, weight and other factors. Do not use big and fast steps to achieve the goal of more steps, which will cause irreversible damage to the joints and soft tissues of the lower limbs. "Running" with tens of thousands of steps will cause our movements to be deformed due to insufficient joint muscle strength and exercise fatigue, causing greater wear and tear on the joints and cartilage such as the hip joint, knee joint, ankle joint and heel joint, and may even cause fatigue fractures. The increase in the number of exercise steps should be gradual and should be done according to one's ability.

For older people, they must pay attention to safety when walking fast and not just rush to walk fast, as they may fall and have serious consequences.

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in conclusion

The more exercise you do, the better. Even if you want to lose weight quickly, you cannot blindly increase your exercise. Excessive exercise may cause excessive fatigue or even sports injuries and other adverse consequences.

You need to understand your appropriate exercise intensity, grasp your exercise time, and control the frequency of exercise per week, so as to control your own exercise load and exercise reasonably.

Author: Wu Dongming, Associate Researcher at the National Physical Fitness Research Center, Institute of Sports Science, General Administration of Sports of China

Review｜Ma Yong, Professor of Wuhan Institute of Physical Education

The article is produced by "Science Refutes Facts" (ID: Science_Facts). Please indicate the source when reprinting.

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