Ai Fukuhara’s fitness coach: Climb stairs for 5 minutes every day and you can lose weight!

Recently, Japan's super popular table tennis player Ai Fukuhara married Taiwanese table tennis player Jiang Hongjie and became a "Taiwanese daughter-in-law", which caused a sensation in Taiwan and Japan. Ai Fukuhara's ball skills are admirable, and her physical trainer Nakano James Shuichi also came to the fore. It turns out that he, who specializes in sports medicine, proposed the view on weight loss that "you can lose weight by exercising the muscles of the lower body!", which aroused curiosity.

In addition to Ai Fukuhara, Nakano James Shuichi is also the fitness coach of tennis star Kimiko Date. He said that if the metabolism decreases, it is difficult to lose weight, and even the skin becomes worse, it is actually related to the reduction of muscle mass. In particular, women between 35 and 50 who want to fight aging must "exercise lower body muscles".

Increasing muscle mass can burn fat and increase calorie consumption

Why is anti-aging related to lower body muscles? The latest brain science points out that more exercise and more use of muscles can increase the brain's Nerve Growth Factor (NGF) by 35%. The same is true for "weight loss". Muscle is the tissue that is most capable of burning fat. Once the muscle mass increases, even if you don't do anything special, you can increase your calorie consumption in life and effectively burn fat.

People often say that they become more prone to obesity as they age. In fact, this has nothing to do with age, but is due to a decrease in muscle mass, which leads to "low fuel consumption" in the body. Therefore, in order to develop a physique that "consumes as much as you eat", you must exercise more and build muscles.

There are 3 reasons why lower body muscles are important

Among the muscles in the whole body, James Hsiu Nakano proposed in his book "Lower Body, Determines Your Second Half of Life" that the muscles in the lower body are the most important for the following three reasons:

First: Aging starts from the lower body: The human body begins to degenerate from the muscles in the lower body. At first, it is the muscles that degenerate, and then it becomes easy to get tired, and then falls into a vicious cycle of "less exercise due to fatigue → lower calorie consumption → easy to gain weight". Therefore, if you want to build an energetic physique, you need to exercise your lower body muscles.

Climbing stairs for 5 minutes a day can burn about 40 calories.

Second: Increase the muscle mass in the lower body to promote metabolism: The large muscles of the human body are concentrated in the lower body, and moving large muscles helps burn calories. In other words, increasing the muscle mass in the lower body can boost metabolism, promote fat burning, and create a lean physique.

Third, exercise the lower body muscles to improve blood circulation: the lower body muscles are the second heart of the human body. After being pumped out by the heart, blood flows to the lower body, and then the muscles in the lower body contract and stretch to send the blood back to the heart from the feet. Many women suffer from problems such as swollen feet, thick legs, and sore feet. Exercising the muscles in the lower body can improve blood circulation and solve these problems.

Develop a habit of climbing stairs by climbing for 5 minutes a day

It is recommended to "develop a habit of climbing stairs". Basically, climbing stairs for 5 minutes a day can burn about 40 calories. Maybe you will think that 5 minutes is too long and you can never do it, but in fact, as long as you take the stairs instead of the elevator at work or at the station, climbing stairs for 5 minutes every day is not difficult.

Reminder: If you have problems with your waist or knees, please ask your doctor if you can climb stairs. Going up and down stairs will put a strain on your knees and waist. If you really have to choose between the two, please use the stairs when going upstairs.

The following two sets of lower body exercises are recommended for reference by those who want to lose weight:

① Forward step: This is a very basic muscle training movement. When performing it, stand upright and step forward with one foot. It can strengthen the overall thigh muscles and has the effect of firming the buttocks lines and lifting the buttocks.

② Hip-lifting exercise: Strengthen the hamstring tendon on the inner thigh to achieve the hip-lifting effect.