It is common to see some people who exercise to control their weight. After exercise, they eat and drink heavily, but they become heavier and heavier. This is because the movement pattern is wrong, which leads to such results. Ms. Zhang and her coll...
It is common to see some people who exercise to control their weight. After exercise, they eat and drink heavily, but they become heavier and heavier. This is because the movement pattern is wrong, which leads to such results.
Ms. Zhang and her colleagues participated in the fitness course near the company. Before get off work, they hurriedly ate a few pieces of Su Bree to stop eating. After two hours of flying, in order to enhance the weight loss effect, they deliberately resisted not eating after class, but after a few meals, they would spend a day eating and drinking. After a month, their weight did not decrease but increased.
Associate Professor Zhan Weihui from the Institute of Competitive Technology and Teaching Science at National University of Sports University said that the above results are caused by the incorrect eating style and the no-movement style.
She explained that since exercise relies on the activities of bones and skeletal muscles, the blood flow will be redistributed after exercise. When the human body is calm, the blood is evenly distributed in each organ, but after exercise, the blood flows to the skeletal muscles in large quantities, so the blood in other organs will be relatively reduced. This is the reason why you should not exercise immediately after eating, because more blood flow will be distributed to digestive organs such as the stomach and kidneys. If you exercise immediately, the blood will be concentrated in the skeletal muscles, which will affect the digestion of food. The higher the intensity of the exercise and the longer the duration, the more blood flow required for skeletal muscles, the more obvious the proportion. If it is just a short-distance movement such as walking and other low-strength movements, the situation of blood flow redistribution will be more unknown.
The so-called exercise refers to a planned, structural, and repeated body activity, whose purpose is to improve or maintain physical fitness. Most people are engaged in sports for health reasons. It is recommended not to exercise too intensely. Too high exercise will not only make you feel hungry after exercise, but also cause harm to the body.
But some people often fall into the evil cycle of "healthy intact, but eating and drinking". See if you have the following misconduct? Only by efficient exercise and eating can you reduce your weight and achieve twice the result with half the effort!
Error 1→ Sports intact and thirst are beneficial to health and will not cause discomfort. Zhan Qianhui said that if a clear feeling of thirst develops after exercise, it means that the strength of the movement is too high!The three major nutrients, including sugar, fat, and protein, are the main sources of heat. When running, the aerobic energy system in the body mainly uses sugar and fat as energy sources. The ratio of the two will vary depending on the movement. The higher the strength, the utilization rate of sugar will increase. Therefore, when the strength of the sports should not be too high, a higher proportion of fat will be used, and it will not be easy to feel hungry.
Generally speaking, health can promote "Sports 333" that is, exercises at least 3 days (times) per week, each time for about 30 minutes, and the heart rate is about 130 times per minute. On the other hand, the longer the exercise time, the higher the proportion of fat used will be. So in general, if it is developed from the perspective of weight control, it is recommended to take long-term and medium-strength exercises, which will easily consume fat in the body. In this way, it will not consume too much sugar, so it will not be so intensive after exercise.
Therefore, it is common for some people to exercise to control weight. After exercise, they eat and drink heavily, which makes them worse and worse. Zhan Qianhui reminds that this is because of the wrong sports condition.
Strictly speaking, weight reduction is different from weight reduction. Weight reduction is actually very simple. Use oven, three-temperature warming, etc. to increase the body temperature. In order to dissipate heat and discharge moisture, the body can achieve the purpose of weight reduction in a short period of time. But people who really want to lose weight should aim at eliminating body fat. They should choose long-term and medium-strength sports, and they will not be able to eat for a while after exercise to achieve the goal of weight control.
According to the study, with the increase in the intensity of the movement, the proportion of the consumed carbohydrate is increased and the utilization rate of fat is decreased; while the percentage of the carbohydrate is decreased and the percentage of fat is increased. The conclusion that the strength should not be too high and the continuous movement for a long time is an effective way to consume more fat.
But, what is the medium strength movement? Zhan Guihui said that as long as ordinary people abide by the principle of physical fitness, they can meet the standards of medium strength movement. There is another way of self-judgment in talk test, that is, after exercise, the feeling of "talking but not singing" is that it is simple to say that it is a little breathing but not too breathing. If the upward air does not follow the downward air after exercise, it is definitely because the intensity of the exercise is too high, and the long exercise time will cause a feeling of hunger.
When the sports style is right, the situation will not be too arduous after sports, so naturally I will not want to eat anything again. Zhan Guihui said: "When people are in a state of hunger, it is very difficult to eat. After eating two or three days, they may suddenly eat and drink because of the substitute mentality. Therefore, the more practical approach is to exercise in the right way, so naturally it will not I'm so hungry that I want to have a meal. ”
Error 2→ Eat immediately after exerciseThe athletes hope to improve their physical energy and exercise performance through training, so athletes need to eat before, during and after training to maintain the training effect. However, most people exercise to get healthy body fitness. The elements of healthy body fitness include cardiopulmonary fitness, muscle strength, muscle endurance, softness, and body composition. If you want to improve the body composition so that your body looks better, it is best not to eat before exercise, and hope that you will consume fat during exercise, so don’t replenish the heat after exercise.
But don't exercise on an empty stomach. It is best to eat 1 hour before exercise. It can stop the feeling of hunger and not affect digestion. It is best to choose small-sized, low-fat, and rich in sugar..
It is ideal to eat at least half an hour after exercise, because after exercise, the enzyme activity in the human body will be particularly high. For example, high-strength exercise will consume more liver sugar. At this time, the activity of liver sugar synthesis will increase. As long as there is a sugar in it, it will be synthesized quickly. Therefore, athletes should eat as quickly as possible after exercise and quickly recover their physical strength while the absorption is well done. However, if ordinary people are in order to have an ideal physical condition, they should not eat immediately, so as not to absorb the food too quickly by the body.
However, some students believe that because active muscles are used during exercise, the nutrients supplemented after exercise will be returned to the muscles and will not increase fat. However, from the perspective of the entire hot extraction, there is still a possibility of increasing weight.
Error 3→ Eat and drink after exerciseAs for which food is better to eat after exercise, it depends on the personal sports pattern. Most sports use sugar as a source of energy, especially high-strength sports, so you will feel particularly hungry. At this time, the body absorbs very quickly. Therefore, it can be seen that the body needs sugar to replenish energy after exercise, and the absorption of sugar will be faster.
In terms of supplementing food, if considering nutritional ingredients, Zhan Qianhui suggests that you can choose from low-heat and foot foods, such as konjac, cold weather and other foods. In addition, you can also choose foods with relatively low heat. For example, 70 grams of bananas can provide 60 calories, and 115 grams of green dragon apples can also provide 60 calories. Therefore, from the perspective of providing the same heat, you can eat more and feel more plump when choosing apples. Another example is that 30 grams of chicken breast can provide 55 calories, 100 grams of white sea gait can also provide 55 calories of heat, while 100 grams of beef tomato only has 25 calories, so compared with these three foods, beef tomato will be the best choice.
In terms of moisture replenishment, many people are used to drink sports drinks during sports. Sports drinks are sugary drinks that can provide human electrolytic quality. In order to maintain the energy demand in sports, the appropriate sugar content is 6% to 8%. Judging from the degree of sweat loss during sports, it is only suitable for supplementing sports drinks when the sports continues for more than 1 hour and sweat a lot. Otherwise, the amount of exercise less than one hour will be sufficient to supplement moisture. Sports drinks are mainly used to provide convenient and effective products for competitive sportsmen's moisture, electrolytic quality and sugar replenishment.
Zhan Guihui, who is specialized in the nutritional field, said that it would be a more relaxed way to control weight and maintain a good physical condition.
Article source/This article is excerpted from the 363 issue of "Changchun Monthly"
★This article is authorized by "Changchun Monthly" and the original text is published here
