Choose the right exercise for weight loss

　    1. High-intensity exercise

　　If the amount of exercise increases, the oxygen, nutrients and metabolites required by the human body will also increase accordingly. This requires the heart to strengthen its contraction force and frequency, and increase its blood output for transportation. When doing a large amount of exercise, the cardiac output cannot meet the body's need for oxygen, leaving the body in an anaerobic metabolic state of hypoxia.

　　Anaerobic metabolism exercise does not use fat as the main energy release, but mainly relies on the decomposition of glycogen stored in the human body as energy release. Because in a hypoxic environment, fat not only cannot be utilized, but also produces some incompletely oxidized acidic substances, such as ketone bodies, which reduce human exercise endurance.

　　Lowering blood sugar is an important cause of hunger. After a short period of high-intensity exercise, blood sugar levels drop, and people tend to increase their appetite, which is detrimental to fat loss.

　　2. Short-term exercise

　　When performing aerobic exercise, the first thing that is used is the glycogen stored in the human body to release energy. After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. After about an hour of exercise, the energy required for exercise is mainly supplied by fat.

　　3. Rapid explosive movement

　　Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. When exercising, such as performing quick bursts of force exercise When exercising, it is mainly the white muscle fibers that are exercised. The cross-section of the white muscle fibers is thicker, so the muscle groups are easy to develop and grow strong. If you use this method to lose weight, the more you practice, the more "thick" you will become.

　　In short, if you want to achieve the goal of losing weight all over the body, you should do heart rate Low to medium intensity, long-term (more than 1 hour) endurance aerobic metabolic whole-body exercise at 120 to 160 times per minute. For example, aerobics, long-distance running, long-distance swimming, etc.