Is exercise useless for losing weight? The coach teaches you to pay attention to 3 details

Do you like sports? There are many benefits of exercise, not only can it improve your body shape, but it can also increase your health. However, does just walking more or lifting heavy objects count as exercise? Be careful, you may also be one of those people who thinks you have exercised, but in fact you are not getting enough exercise!

According to the second quarter questionnaire "Your Own Health Speaks for Yourself - Exercise, Eat, and Move" survey, 41% of people exercise to improve their immunity, and 29% do so to get rid of excess fat and maintain a good body shape. Although everyone knows that exercise has many benefits, insufficient exercise is a common problem among modern people. In terms of venue selection, 38% prefer to exercise in outdoor venues such as parks, followed by exercising at home. Some people think that exercising indoors without any equipment will not be effective, but there are actually many bodyweight exercises to choose from! For example, high-intensity intermittent exercises such as TABAB can improve cardiopulmonary function and muscle strength as long as 8 specified movements are completed within 4 minutes. Other exercises such as squats and bridges can train muscles in different parts of the body.

Physiology and psychology can affect exercise performance. In addition to paying attention to your physical condition and warming up before exercise, you should also pay attention to whether your posture is correct to avoid failing to exercise and causing injuries. It is also recommended to have a professional coach or person present to assist when performing high-intensity exercise or fitness training.

But why do we rarely achieve our goals even though we know that exercise is good for our health? Although 31% of people do not want to exercise due to laziness, 35% are unable to exercise due to being too busy at work. For office workers, it is difficult to choose to go to the gym after get off work instead of going back to the sofa at home. If you add midnight snacks to your three meals, or eat high-fat and high-sugar healing foods, it is easy to get out of shape.

[DES055-14]-2020 Second Quarter Questionnaire Analysis_8

Does exercise have to make you sweat? In fact, time is very important!

From the questionnaire, we found that 40% of people only exercise one day a week or even have no exercise habits at all. Long-term lack of exercise will cause the degeneration of athletic ability, joints, and muscles, and will also reduce cardiopulmonary function and muscle endurance. In the past, "Exercise 333" was a familiar slogan to everyone, but the World Health Organization has put forward new recommendations that in order to maintain the body in a basic healthy state, adults should accumulate at least 150 minutes of moderate-intensity exercise activities per week. Is it true that exercise is not only classified into different types, but also has different intensities?

[DES055-14]-2020 Second Quarter Questionnaire Analysis_3

Analysis of exercise intensity

According to the Ministry of Health and Welfare, exercise intensity is divided into four types, which are defined based on the approximate heart rate calculated based on the degree of exertion felt during exercise:

1. Sedentary lifestyle: the content of static life.

2. Light physical activity: activity that is not too strenuous.

3. Moderate physical activity: The activity lasts for more than 10 minutes. Although you will feel a little tired, your breathing and heartbeat will be faster than usual, and you will sweat a little, but you can still have a smooth conversation.

4. Strenuous physical activity: If the activity lasts for more than 10 minutes, you will feel very tired, your breathing and heartbeat will be much faster than usual, you will sweat a lot, and you will not be able to have a conversation easily.

33% of the people in the questionnaire usually do light exercise. Although they are physically active, neither "sedentary lifestyle" nor "light physical activity" can be included in the 150 minutes of exercise time per week. It is recommended that adults achieve 150 minutes of moderate physical activity or 75 minutes of strenuous physical activity per week to better maintain health.

Huang Zhihua, a teacher of dynamic physical education at the National University of Science and Technology, said that lifting dumbbells twice and swinging the body slightly does not actually meet the standards of exercise. Take burpees as an example. Combined with squats, push-ups, jumping and other movements, one set of movements lasts 20 seconds, rest for 10 seconds, and repeat 8 sets. In just 5 minutes, you can exercise most of the muscles in the body from top to bottom. High-intensity training can help the body burn fat, but you should also pay attention to your physical condition and replenish water at all times.

I'm so hungry after exercise! How to eat is the key

The questionnaire found that 34% of people are accustomed to eating whatever they want after exercise. In fact, this is a wrong myth, just like not being able to eat after exercise. You can’t think it doesn’t matter just because you consume something. The key is how to choose the right food! Teacher Huang Zhihua reminds us that dietary supplements are needed only after one hour of exercise when the heart rate reaches 130-140 and the calories consumed are more than 200-300 calories. If you want to gain muscle and lose fat, high-quality protein is the first choice after exercise, such as tea eggs, boiled chicken breast, unsweetened soy milk, and appropriate amounts of nuts. These foods contain animal and plant protein, which help the body repair injured muscles. In addition to protein, ice-baked sweet potatoes are also a good choice. Ice-baked sweet potatoes can reduce the efficiency of calorie absorption, while also providing enough dietary fiber and nutrition.