For many people, regular physical exercise is the main motive want to lose weight or control their weight. But physical exercise is not an effective way to do » This view was now a challenge. Below together to see what the situation will not lose your campaign
Innate differences in form factors
A number of factors are beyond the control of you. Every person born, on their own and other people of different metabolism. Some people rest at a faster metabolism, or the body's fat-burning enzymes than others have more. La Fuge wrote that the presence of chronic muscle fibrillation muscle fibers seem less able to not "burn" in skeletal muscle fat. Therefore, they used in training the way the difficulties encountered when weight loss also a little bit more. Finally, sex is also a factor. Women tend to "burn" more subcutaneous fat, but they do not like a man can as easily remove abdominal fat.
Lose weight through exercise varying degrees of success
You may have heard, although the exercise is to maintain body weight increased, but less physical exercise on the extra weight is not very useful. You may also heard that only weight-bearing exercise (by the feet and legs support a body weight training methods) - such as jogging or brisk walking - can help you do not want less weight. And some other sports, like swimming and cycling, all the weight will not achieve much effect.
But the last you will find that there is no realization of this goal. You will be pondering Why is this »
In between physical activity and weight, in the end what the argument is correct? » In the end have no way to accurately calculate the different training methods by the consumption of calories » Training Council in the United States published in the latest magazine from the United States Duke University Medical Center in La Fuge Ralph wrote a report analysing the impact of exercise slimming effect of various factors.
La Fuge first to refute a popular point of view - since a pound of fat in the human body "burn" after the release of 3,500 calories of heat, with every run or walk a mile to consume 100 calories of heat, then when a Who ran 35 miles, he will be able to cut one pound of fat. In other words, if a lack of exercise that people started running every day or walk five miles, he will lose one pound per week weight.
Campaign consumption of calories is overvalued
La Fuge that the actual situation is not the case. Estimation of the above did not exercise deducted from the heat consumption.
Even if a person sitting for a few hours fixed, his body will consume some calories. For a person weighing 154 pounds, with the speed of 3.5 miles per hour walk every mile of the net calorie consumption only just 54 calories. If the 3.5 to 5 miles per hour the speed of fast walking, the consumption of calories per mile has 97 calories. If it is jogging or sprints, the number of calories consumed only 107 calories.
For a word that in the mobile equivalent of the distance, running the heat consumption is almost twice the speed of walking. Start your weight is also a factor: If your weight is less than 154 pounds, the calorie consumption, and so it is necessary to reduce the proportion If your weight is greater than 154 pounds, to a greater consumption of natural.
Dieting may be counterproductive
If you are walking on the treadmill or jogging, treadmill because of the assistance, the consumption of calories your body also prompted the treadmill than less 10 to 15 percent. But La Fuge also shows that treadmill has a positive side: "mechanical advantage of some physical activity can enhance the level of comfort, and reduce the impact of the pressure on the muscles and bones."
In addition, if the weather conditions not good enough, but you can not or are reluctant to exercise outdoors, this time using the indoor exercise equipment, perhaps a week means you can consume more calories than usual.
The length of duration and intensity of physical activity are two other important factors, the body decided to "burn"
The number of fat have a need of energy. After all these fat that you want to cut things. The more you exercise is strenuous and long-term, you remove the more fat.
When you do not exercise to diet, you will lose muscle will not only lose fat. This will cause your diet played opposite effect, because the muscle will reduce very significantly reduces your body's basic metabolic rate, which determines the speed of your body time to rest in the number of calories consumed.
Load movement "burning" more fat
Movement against the weight of the body of the Earth's gravity. Like walking, jogging, skiing, dancing, wandering Han Bing and the stairs to board the aerobic exercise on a weight-bearing movements. In the same level of training circumstances, the weight-bearing sports than swimming, cycling or water aerobics burn more calories.
The muscle groups involved in training, the more you may "burn" more out of the heat. This is the fight against Earth's gravity than non-weight-bearing activities of the reasons for the need for more heat. On the other hand, because, like swimming such a way to exercise pressure on weight-bearing joints relatively small, so many people more time to conduct such training, made up swimming less consumption of energy deficiencies.
If you have outdoor activities also include walked over the mountains, you will per minute than in the plains on the same train when the consumption of more calories. However, if you are involved in the resistance exercise - in the outdoor loading or through the machinery to strengthen the training of different muscle groups on the way - you might be a few more pounds of muscle, which was partially offset by less fat lost weight .
In other words, the consumption of the same calories, you lose in this way may be less than the weight like walking and swimming as aerobic exercise, but you will become more stronger to get to know more. After the increase in the number of muscle, your body's basic metabolic rate will rise, you throughout the day and night, of course, more consumption of calories. As the muscles to maintain the water less, and the same weight of fat compared to the relatively small place, remove the fat by adding muscle, you can not reduce the weight scale at the same time reduce the size of the body.
Slimming effect of physical factors
And the same time compared to aerobic exercise, resistance training, "burning" of fat or less certain.
La Fuge that you have chosen the more skilled training methods, the same will also affect the number of calories consumed. Those less skilled people often do unnecessary movements or have to make more efforts to carry out training. Of course, their consumption of calories per hour more than Confirmed. This sounds like novices or have an advantage, but there is a clear weakness: De Yekuai fatigue, exercise less time.
In order to "burn" the heat, another factor to consider: After the training, the use of the human body will increase the number of calories. Whether aerobic exercise or resistance training, will be tempered after the 12 to 24 hours to increase energy consumption, and the number of great - from 10 to 150 calories there. It depends on the type of training, length and intensity level. Although this sounds small, but day after day, and accumulated a lot. Those who are too obese people and normal people engaged in the same exercise, the same intensity the same time, the consumption of fat to the corresponding number.
However, some people used to eat a more dynamic approach has less to compensate for the loss of body heat. If you campaign over, let themselves too fatigue, and you will perhaps one day remaining in the period of reduced activity. As a result, the benefits of exercise have been fewer.
Or, if you know in their morning exercises in the consumption of 300 extra calories, then you may intentionally or unintentionally eat things in the day, the compensation of these losses the heat. From the other hand, many people found in the lunch or dinner before the Games had people not keen appetite, resulting in reduced calorie intake. This enable them to exercise their own, can reduce body weight.
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