What sport is the king of price reduction
150 minutes medium intensity per week
How do you choose the right way to move? In yesterday's shanghai health bulletin, the expert stated that sport, while not necessarily thinning, can strike the most healthy balance. If you want to lose weight, a medium-intensity exercise of 150 minutes per week is the best diet price。
The deputy director of the shanghai committee of experts for the health promotion of the shanghai city movement, the founder of vibrant love, said that the heat consumed by sport could be offset by other behaviours. For example, increased post-motion appetite or psychological compensation for “exhaustible after-motion” leads to excess calorie intake. Running in half an hour consumes only about 300 kilocalories, but a pot can consume more than 1,000 kilocalories. In addition, single low-intensity movements (e. G. Walking) consume only a limited amount, while sudden high-intensity movements can disrupt metabolic rhythms and instead reduce total calorie expenditure. If the type of exercise is too uniform, such as yoga alone, and aerobic training is lacking, the lipid rate is often high. As a result, lipid abatements need to be combined with aerobics, flexible training and force training。
Why promote a mid-intensity campaign of 150 minutes per week? She explained that the first was to ensure that fat-burning was efficient and that medium-intensity motion balanced fat consumption against body loads, avoiding excessive muscular decomposition or a surge in appetite, and the second was that health gains were sustained, moderate and sustainable, with few site limitations, avoiding joint damage or cardiovascular burdens caused by high-intensity movements. It is proposed that the 150-minute exercise be divided into five to six days per week for 30 minutes per day, making it easier to sustain it。
Many people have underestimated the role of “sledding”, and the deputy director of the youth committee of the shanghai medical association's science division, dr. Jo wing, director of the shanghai city mental health centre, said that he could not sleep well or lose weight。
The lack of sleep increases the availability of “hunger” and inhibits the generation of “saturated abdominal hormones”, resulting in an additional intake of about 385 kilocalories per day, equivalent to an additional bowl of rice. I can't sleep well. The deep sleep phase is the peak of growth hormones and promotes fat decomposition. For persons with chronic sleep deficiencies, internal fat accumulates 30 per cent faster than normal sleepers. In addition, poor sleep can lead to disruptions in the decision-making system and increase the preference for high sugar and fat food。
Sleep is not only a process of restoring energy but also an important part of metabolic regulation and scientific weight reduction. In order to be “skinned”, it is necessary to first guarantee long sleep periods for adults between the ages of 18 and 65, suggesting 7 to 9 hours of sleep per day; for persons over 65, it is suggested that 7 to 8 hours of sleep per day. Secondly, quality sleep is essential. Establish regular routines to sleep and get up at the same time every day; avoid long-term naps, controlled by 20-30 minutes; avoid the use of electronic devices such as mobile phones, computers and so forth, one hour before sleep, to reduce the use of blue light for demersion; and avoid intense pre-sleep activity, which is more sleep-friendly by reading, meditation, bubbles, etc。
