I used to listen to the fitness instructor and said: "In less than 20 minutes of exercise , fat will not burn and will not reach the level of aerobic exercise." Nowadays, "fast food movement" has begun to become popular among urban workers, riding bicycles or Walking to and from work, not taking the elevator to take the stairs... Is this seemingly opportunistic exercise method useful?
Glossary:
Fast food movement Recently, people in some European and American countries began to love sports, and they used to perform moderate sports in a time-sharing manner. Like fast food, they easily and simply consume energy.
　　 20 minutes: change in concept
Traditional theory believes that aerobic exercise begins to burn fat after 20 minutes, so each exercise is best for more than 30 minutes, while fast food exercise does not require so much time, and a gentle exercise of about 20 minutes is enough.
The principle is that when the person starts to exercise, the body immediately mobilizes energy to cope with the physiological changes caused by the exercise, which will consume more energy; if after 30 minutes of exercise , the body slowly adapts to this change and begins to return to normal. The physiological activity, so the energy consumed is relatively reduced.
Tian Zhongmao, director of the National Institute of Health Nutrition and the Department of Basic Nutrition Research, also believes that "even if the exercise lasts for less than 20 minutes, the fat will burn." Tanaka said that in fact, there has been an international survey since about 20 years ago that as long as the total amount of exercise is the same, whether it is continuous or intermittent, the energy consumed is roughly the same.
How long does it take to lose weight every day? Tanaka believes that in the case of high-intensity exercise and long-term exercise, sugar is the most easily used energy, and of course the energy that is the least easy to store. If you lose weight with a large amount of exercise, just consume the sugar in the body, and then feel hungry, eat a meal just to make up, every time this, forming a cycle, and fat did not participate in consumption from beginning to end. Therefore, in order to effectively lose weight, people should try to avoid intense exercise and turn into intermittent aerobic exercise.
Xu Qing, a fitness instructor who has been in business for more than a decade, told reporters that "For most people, 20 minutes is a threshold, and it conveys a concept - no matter how 20 minutes I move first." 2.5 hours per week is the most basic time to achieve the effect of exercise, and it is zero to 20 minutes per day .
　　 20 minutes: concentrated essence
With the rise of the 20- minute fast food movement, there have been many corresponding "products" on the Internet.
For example, Japan's " Tatab Traning ", which is a high-intensity intermittent training, advocates using as many muscle groups as possible during exercise, and its main concept is "sports for 20 seconds, rest for 10 seconds, for 8 cycles. For a total of four minutes." In just 4 minutes, Tabata Traning has become one of the fastest and most effective trainings in fat burning. It also enhances the body's aerobic and anaerobic cardiopulmonary capacity. The frequency of training is about 2 to 3 days per week. .
There is also a female fitness video of the " XHIT " series in the United States , which has a very high click-through rate on video websites at home and abroad through the influence of international supermodels. Compared with sports such as running, cycling and swimming, these “fast food aerobics†pay more attention to the weight loss and plasticity of people's body parts. They are often accompanied by the tempting slogan “ 20 minutes a day , 30 days a day, and good bodyâ€. Trainers complete high-intensity, high-standard training in minutes.
Xu Qing believes that if it is a 20- minute high-intensity training program every day, it is suitable for a small number of people, and may be only a senior fitness enthusiast, fitness instructor and professional athlete. "High-intensity short period of training people need to have a good heart and lung function, muscle endurance, strength, etc., so general fitness should choose a lower-intensity exercise, can exercise through the system or the guidance of professional coaches, 20 minutes and gradually increase The efficiency of sports."
Concentration is indeed the essence, but it needs to be gradual. Chen Yi, who works in the office, chooses to go to the gym after work, 3 to 4 times a week . "Before, the endurance was poor. You can go jogging for up to 20 minutes on the treadmill . After exercising for a while, now you also run for 20 minutes. The speed has increased a lot. ""
For fast-food sports, the key is to grasp the athlete's athletic ability and sports goals to determine their exercise intensity. For example: let you run 2000 meters in 10 minutes , I believe that for the average person, the strength is not small. If you don't have a lot of time to exercise, you should emphasize the purpose of exercise.
　　 20 minutes: not "Wanjin Oil"
The 20- minute fast-food exercise has a fitness effect, but it is not a "golden oil" that tries everything. For example, different ways of exercise, strength, and even physical fitness may produce different effects. Those with low levels of sugar in their bodies are more likely to consume fat during exercise. People who are obese tend to have slower metabolism, and even if they exercise for 45 minutes, it is difficult to consume a lot of fat. If you aim to lose weight, 20 minutes may not be effective. If you just want to stay healthy, it is a good choice to have a 20- minute walk for dinner every day .
There is no shortcut to exercise and fitness. 20 minutes of exercise is not opportunistic. The hardest part is persistence. How many people have bought expensive fitness cards, and the results have not been able to go several times a year. Wei Bi, a master of sports medicine, told reporters, “I often go to the company to preach, many white-collar workers react to neck and shoulder pain, I will teach them to do five-minute shoulder and neck exercises. But in fact, they can’t even keep up for five minutes of exercise every day. ""
If you choose a fast food sport, you should be good at using the environment around you to create opportunities so that you can do it anytime, anywhere. For example, go to the building, use your hands to do some strength exercises and stretching exercises, or buy some small sports equipment that you can carry with you, such as fitness balls, elastic bands, skipping ropes, and so on. This way, as long as you have time, you can exercise at any time in the office, at home, in the park, which will make it easier for you to carry out the fast food campaign.
Wei Bi , who runs a sports injury studio on a daily basis , reminds him, “Any sport can cause physical damage. Even if you only exercise for 20 minutes, the method will be damaged. For example, some obese people choose to skip rope every day to lose weight. Finally, it hurts the knee. And the hottest running now, because the running posture is not correct, the wrong choice of running shoes, and the slope of the road, may cause the knees to be overstressed and cause pain."
Wei will suggest that even for 20 minutes of exercise, it is best to have a warm-up of 5 minutes before exercise and a stretch of 5 minutes after exercise.
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