What are the common problems with exercise to lose weight?

　　As the Spring Festival passes and the weather gets warmer, many people are starting to plan exercise to lose weight again. In fact, even if you exercise to lose weight, there are still many unsatisfactory things. So recognizing certain realities can help you accept the things you can't change.

　　Everyone knows the importance of fitness, but many people have misunderstandings about fitness. The following are some of the most commonly used fitness methods, but do you really understand their effects?

　　Will sit-ups get rid of my belly fat?

　　Sit-ups, or "ab exercises," help strengthen your abdominal muscles and make them stronger. But "abdominal muscle exercises" have no effect on reducing abdominal fat. Belly fat accumulates in that area because you eat too many calories. Therefore, the only way to get rid of these fats is through a balanced diet and high-intensity exercise such as running, cycling, aerobics or swimming. exercise Burn calories.

　　However, there is a trick to making your belly look flatter. Underneath the abdominal muscles is the transversus abdominis. Also related to the abdominal muscles, the transversus abdominis helps keep the waist strong healthy , and can compress the abdomen. Regularly exercising this muscle can help improve your posture and make your abdomen look flatter. You can tighten your abdomen by inhaling and drawing your belly button toward your spine. After the abdominal contraction, do not hold your breath, but maintain normal breathing. When you start to feel a slight burning sensation in your lower abdomen, it means that you are doing moderate exercise. You can do this exercise anywhere to get rid of belly fat and improve your posture.

　　Can local muscle exercises help lose weight?

　　Some people ask, if I build my triceps, can I lose fat? The triceps on the back of the upper arm is where women of a certain age begin to accumulate amounts of fat that they cannot tolerate. However, misconceptions about how to get rid of this fat accumulation are widespread. Exercises that target specific muscle groups can help strengthen and strengthen those muscles, but the idea that training specific areas will promote fat loss is pure nonsense. This "local weight loss" theory has been tested many times on tennis players, and researchers compared their racket-swinging arm with the other arm. Although the musculature of the two arms is indeed different, the total amount of fat in both arms is the same, which proves that localized muscle training will not reduce the amount of fat.

　　Is body mass index (BMI) a good way to measure overweight?

　　Body mass index is what many doctors use to check whether a patient is overweight. Body mass index is calculated by dividing weight by height squared. A body mass index below 18.5 is considered underweight ； A healthy body is between 19.0 and 24.9 ； 25.0 to 29.9 is considered overweight ； Over 30 is obese. Therefore, taking Hildich as an example, dividing his weight of 85 kilograms by 1.83 meters × 1.83 meters, the result is that his body mass index is 25.3.

　　In fact, the true obesity level should not be determined by the scale, but by how much excess fat the body contains. A person who exercises regularly is lucky to have low levels of fat (no more than 12%) and fairly well-developed muscles, but his body mass index puts him in the unhealthy category. So it's not entirely correct. Because women have less muscle, their BMI is closer to healthy than that of men, but you should read your index results with a grain of salt and combine it with body fat measurements.

　　Which method burns more calories, running or walking?

　　Answering the question of whether running or walking a mile burns more calories is more complicated than you think. Research conducted by exercise physiologists Jack Vermore and David Kersteel showed that a 70-kilogram man burned 5 calories for one minute of walking at 3.5 miles per hour, and 18.2 calories for one minute of running at 10 miles per hour. During a 1-mile walk, each mile is equivalent to 85 calories ； During a 1-mile run, each mile equals 109 calories. So, from the above numbers you can see whether the extra effort in running is worth it?

　　Is there a good way to lose weight on hips and thighs?

　　If someone tells you that certain foods and exercises will help eliminate fat deposits, they are either lying or spreading misinformation. Some people accumulate fat in the body due to poor diet and lack of exercise, and changes in estrogen are also one of the reasons why fat accumulates in many parts of the body. Estrogen and female It is related to many characteristics, such as wider hips, breast development, etc. Women are particularly concerned about fat accumulation in the buttocks and thighs. A substance called lipoprotein lipase is responsible for the accumulation of fat in the buttocks and thighs, and is the reason why so many women struggle to lose weight due to obesity in the buttocks and thighs.

　　Lipoprotein lipase interferes with fat cells, blocking the body's ability to transport fat and turn it into energy. Therefore, no matter how high your lipoprotein lipase activity is, you will find excess fat accumulation. Unfortunately for women, the higher lipoprotein lipase activity and lower lipolysis in these areas makes the fat conversion process very difficult, which is one of the realities some women have to face throughout their lives.

　　However, there are some lucky people who have very weak lipoprotein lipase activity in their thighs (especially male ). Although men may have less lipoprotein lipase, they are more susceptible to the effects of a stress hormone called cortisol, which can cause fat to accumulate in the abdomen.