Exercise can help you lose weight, so why doesn’t doing housework count?

Since Rong Ge lost weight, many friends have come to ask for the secret of losing weight. In fact, everyone knows the principle - "control your mouth and move your legs". Whether you can stick to it is one thing, and details are also important. Today, let's talk about how to "move your legs", that is, exercise.

The first is the choice of sport type.

Low-intensity, long-term exercises such as brisk walking, jogging, swimming, mountain climbing, and dancing are aerobic exercises.

In contrast, high-intensity, short-duration anaerobic exercise includes weightlifting, sprinting, high jumping, and common strength training programs such as push-ups, pull-ups, bench presses, deadlifts, and squats.

The so-called aerobic and anaerobic refers to the way the body provides energy. If the energy substance glucose can fully react with oxygen and completely decompose, it is aerobic. Anaerobic will lead to incomplete decomposition, producing a large number of incompletely oxidized products, such as alcohol, lactic acid, etc., and the energy produced is also less.

Here comes a common misunderstanding:

Aerobic exercise for weight loss and anaerobic exercise for muscle gain are clearly distinguished. For weight loss and fat reduction, we can only rely on aerobic exercise, while anaerobic exercise is only suitable for people who want to build muscle and bodybuilding. But in fact, anaerobic exercise is also very beneficial for people who want to lose weight. By increasing muscle mass through anaerobic exercise, we can increase our body's basal metabolic rate and make this high consumption a normal state.

Only when our bodies form habits can we lose fat more confidently and easily and be less likely to gain weight.

The so-called basal metabolic rate , to put it simply, is the energy metabolism rate when a person maintains basic physiological activities in a quiet state.

For example, when you sit on the sofa and daydream, your body's energy metabolism reflects your basal metabolic rate. The higher it is, the more energy your body consumes under the same conditions, and naturally it is not easy to gain weight. Even when the energy we take in is not enough to meet the body's consumption needs, part of the fat that has grown on our body will be metabolized to provide energy to the body.

A person's basal metabolic rate is affected by factors such as heredity, gender, age, and muscle mass. It seems that we cannot change the first few factors, but we can do something about the muscle mass. Therefore, in order to be like a person who can eat without gaining weight, and to increase the basal metabolic rate, we must also do anaerobic exercise!

Another misunderstanding about "aerobic weight loss" is that the longer the aerobic exercise time, the better the fat-reducing effect. For example, friends always ask me why I can't lose weight even though I walk 20,000 steps a day. It's simple, the intensity is too low. If you want to lose weight effectively, in addition to aerobic exercise time of more than 20 to 30 minutes, the intensity of exercise must also reach a certain level. So how do you measure exercise intensity? What is the intensity of exercise to achieve a weight loss effect?

In physiology, metabolic equivalent is used to measure exercise intensity . It refers to the ratio of the energy consumed when a person performs a specific activity to the energy consumed when at rest.

For example, when a person is sitting or standing in a relaxed position, the metabolic equivalent is 1, walking is about 3, washing clothes and cooking are about the same, table tennis, slow swimming, race walking metabolic equivalent is 4 to 6, climbing stairs can reach 9, running, skipping, basketball or football games and other sports metabolic equivalent is generally above 8. It can be said that the faster the speed and the greater the intensity, the greater the metabolic equivalent value. A metabolic equivalent between 3 and 6 is considered moderate intensity exercise, and more than 6 is considered high intensity.

So whether you want to lose weight or keep fit, you must do moderate to high intensity exercise . A 1-hour walk is not as good as 15 minutes of climbing stairs, and a whole day of washing clothes and cooking is not as good as 30 minutes of running. Otherwise, doing housework and being exhausted cannot be considered fitness.

As for the method of mastering the intensity of exercise, it is also very simple, just buy a wristband. Nowadays, sports wristbands can judge by monitoring heart rate. So, what are you waiting for, why not move quickly!