Q: Can you achieve weight reduction effect by just exercising more heat by burning?

According to the information of the Ministry of Welfare's Health Administration, if the diet does not change, the weight reduction effect will be achieved through exercise alone, and it will not be easy to implement.

The movement can improve the basic lift rate and heat consumption. When the heat intake is less than the consumption, the body can achieve a heat deficit, thereby achieving a weight reduction effect. To reduce the weight by one kilogram, it will consume 7,700 calories of heat. For continuous moderate-strength sports, such as jogging, swimming, etc., it consumes about 300 to 400 calories per hour, and it will take one month to achieve a lighter effect. This is not easy for busy modern people.

Secondly, I often want to eat desserts and dry baking after exercise, which may offset these efforts. Therefore, if you want to effectively reduce weight, through the joint effect of diet and exercise, you can achieve a healthy and lasting goal of reducing weight more effectively.

Q: If you have exercise consumption today, can you eat more?

This depends on whether to target "reduce weight". If the purpose is to reduce weight, it is not recommended to eat more due to exercise. This is easy to overeat and cannot reach a hot deficit; if the purpose is to "maintain weight or gain muscle", proper diet after exercise can help muscle recovery, but you still need to pay attention to the types and amount of food intake, one hour after exercise. As quickly as possible, replenish about 300 calories, carbohydrates and proteins with 4:1 or 3:1, such as fruit combinations, sweet potatoes and boiled eggs, etc., can promote muscle repair, discuss a day's hot and diet plan with nutritionists according to the purpose of the exercise, which can help achieve the goal.

Q: Is it said that aerobic exercise is required to reduce fat, not weight training?

Aerobic exercises, such as jogging, swimming, riding bicycles, etc., have a fat-reducing effect. Especially for more than 20 minutes of continuous exercise, the body begins to use fat as the main source of energy, which helps consume heat and reduce fat. Weight training can increase muscle mass and increase base elimination rate, which can help consume more heat in the long run. It is recommended to perform aerobic and weight training exercises simultaneously, which can more effectively achieve the goal of reducing fat and strengthening muscle strength.

Q: For fattening people, what kind of exercise frequency is ideal?

According to the American Society of Sports Medicine (ACSM) recommendations for sports for overweight or obese people: aerobic exercise, such as walking, riding, swimming, etc., at least 150 to 300 minutes of medium to high intensity exercise per week (5 days a week, 30 to 60 minutes a day).

Resistance training, such as mechanical equipment or free weight training, 2 to 3 days a week, the strength is 60% to 70% of the maximum weight tolerance of the muscles, and the training for 2 to 4 sets of major muscle groups and 8 to 12 sets of training. If you can use soft exercises during normal training, such as static stretching, dynamic stretching, etc., do each stretch 2 to 4 times, 10 to 30 seconds at a time. If you use weight reduction training, you can have good weight management effects.

Rest appropriately after exercise is important for muscle repair and continuous progress, avoid fatigue or injury caused by excessive training. Long-term and stable sports habits, such as 3 to 5 days a week, and diet control, will help reduce weight and maintain results.

Q: Can you "slim down" by sports? For example, make the lower abdomen smaller?

Local weight loss cannot be achieved through exercise alone. The distribution and consumption of human fat is determined by genes and hormones. When the body needs energy, it will be extracted from the body's fat. Fat reduction is a systemic process, so human fat is consumed at a certain proportion at the same time, so local weight loss cannot be lost.

Example: Sometimes, sitting up and down to reduce the lower abdomen is performed to strengthen the core muscles, but this is mainly to train the abdominal muscles rather than consume abdominal fat. Therefore, it may be seen that the upper abdominal muscles are stronger and have better lines, but this is only an external change, not a "local fat loss." If you want to effectively reduce fat, you should focus on heat consumption and perform systemic aerobic exercise and weight training to achieve weight reduction effect.

Q: Is swimming the best exercise for sculpting a body shape?

Swimming is a whole-body exercise. A faster swimming speed can consume about 250 to 350 calories of heat in 30 minutes. It combines the characteristics of aerobic and oxygen-free sports. It can simultaneously sport the arms, legs and core muscles, etc., and secondly, to resist the resistance of water. Each stroke can effectively swell the muscles, helping to strengthen muscle strength and endurance.

Swimming is a good choice for those who pursue whole-body coordination and soft line lines, but if the goal is to build local muscles or sculpture in specific areas, it needs to be combined with weight training or other special exercises to supplement the foot. Overall, swimming can not only improve cardiopulmonary function, but also improve body shape. It is a good exercise option.

Consultation/Huang Xiaoyin, a nutritionist in the Nutritional Treatment Department of Tongzhong Hospital

, Editor: Gu Zihuan