The method of fat loss is not difficult, in a word, "keep your mouth shut and open your legs"; This is almost well-known, but there are many misunderstandings about its understanding and application. After understanding the misunderstanding of "keeping your mouth shut", today Lu Hua, deputy chief physician of the Department of Cardiac Surgery of the First Affiliated Hospital of Jinan University, will talk about the misunderstanding of "opening your legs".

Lu Hua, deputy chief physician of the Department of Cardiac Surgery, the First Affiliated Hospital of Jinan University

You need to know these 5 exercise weight loss misunderstandings!

Myth 1: It's okay to exercise more, and you can even let go of eating if you exercise more

Here's the truth: if you don't manage your diet, exercise will hardly have an effect on fat loss; In terms of fat loss alone, diet management is more important than exercise. Exercise can effectively improve health, but it is important to control your diet to achieve fat loss.

Myth 2: The faster you lose weight, the better

The truth is: the mood is understandable, but the human body has its own rules, and the reasonable weight loss rate varies from person to person. Some people show off that they have lost 6 pounds in a month, but in these 0 pounds, the real fat may only be 0-0 pounds, and the rest is water, or even muscle, which is a fake weight loss, and the loss of muscle outweighs the loss, and it is very easy to rebound. In general, such a speed is followed by an extreme diet and exercise program, which not only makes it difficult to feel good and stick, but also harms health and makes it easy to get injured.

Myth 3: The more you sweat during exercise, the better the fat loss effect

The truth is: sweating is the body's way of dissipating heat, and sweating more indicates that the heat dissipation is large, but this heat is the result of the synthesis of heat metabolism and ambient temperature in the human body. For example, in sauna, the human body has too little metabolism, but the ambient temperature is too high, and it will sweat profusely, but this is not the result of metabolism in the body, and naturally it does not consume much fat. Exercise should pursue an orderly increase in exercise capacity and exercise intensity, and it is not scientific to measure the fat loss effect by how much sweat you sweat, and it will even mislead you to exercise excessively.

Myth 4: The greater the intensity of exercise, the better

Here's the truth: Current research shows that exercise should be moderate in intensity and more conducive to fat loss. Taking aerobic exercise such as running as an example, the preferred heart rate should be controlled at 30-0% of the maximum heart rate (accurate data should be tested in the laboratory, which can be simply calculated as 0-age); Somatologically speaking, it is to breathe heavily, but not panting; At this intensity, exercise for more than 0 minutes can basically achieve a better fat reduction effect.

Myth 5: Fat loss is to do aerobic exercise, and building muscles are two different things

The truth is: the human body is a complex organism, and all systems are interrelated; In all aspects of exercise, the participation of muscles is indispensable; For example, running also requires the necessary muscle strength base (the so-called running knee, a large part of the reason is caused by insufficient leg muscle strength); The scientific training plan is carried out in a multi-module cycle. The combination of aerobic exercise and strength training not only has a better fat loss effect, but also is healthier and safer.