四种误区让你减肥失败

　　运动减肥误区一：只要多运动，便可达到减肥目的 　　运动虽能消耗人体内的热量，但仅靠运动减肥效果并不明显，研究表明，即使每天打数小时网球，但只要多喝一两听易拉罐或吃几块西饼辛辛苦苦的减肥成果便会化为乌有。因此，要想获得持久的减肥效果，除了从事运动外，还应从饮食上进行合理调控。 　　运动减肥误区二：空腹运动有损健康 　　人们总担心空腹运动会因体内贮存的糖原大量消耗而发生低血糖反应，如头晕、乏力、心慌等，对健康不利。美国达拉斯健美运动中心堆帕博士研究认为，饭前1-2小时(即空腹)进行适度运动，如定量步行、跳舞、慢跑、骑自行车等，有助于减肥。这是由于此时体内无新的脂肪酸进入脂肪细胞，较易消耗多余的、特别是产能的褐色脂肪，减肥效果优于饭后运动。 　　另外，由于运动量适宜，热能消耗较少，体内贮存的足够使用，不会影响健康。 　　运动减肥误区三：每次坚持30分钟慢跑即可减肥 　　慢跑虽可达到有氧锻炼之目的，但减肥效果却甚微。实践证明，只有运动持续时间超过大约40分钟，人体内的脂肪才能被动员起来与糖原一起供能。随着运动时间的延长，脂肪供能的量可达总消耗量的855。可见，短于大约40分钟的运动无论强度大小，脂肪消耗均不明显。 　　运动减肥误区四：运动越剧烈，减肥效果越佳 　　其实，只有持久的小强度有氧运动才能使人消耗多余的脂肪。这是由于小强度运动时，肌肉主要利用氧化脂肪酸获取能量，使脂肪消耗得快。运动强度增大，脂肪消耗的比例反而相应减少。当接近大强度运动时，脂肪供能比例只占155。因此，轻松平缓、长时间的低强度运动或心率维持在100-124次/分的长时间运动最有利于减肥。 Motion to reduce weight a misunderstanding: as long as more exercise, canachieve the purpose of weight loss Exercise can consume the body heat, but rely on exercise to lose weight the effect is not obvious, research http://www.hjmgyt1.com/post/663.html shows that, even if the hours of tennis every day, but as long as the drink one or two cans to weight loss or eating a piece of cake for all willcome to nothing. Therefore, to achieve lasting weight loss, besides is engaged in the movement, should be reasonable control from the diet. Exercise two mistakes: fasting movement is harmful to health People always worry about fasting www.xgjhc.com games because stored glycogen consumptionand hypoglycemia reaction, such as dizziness, fatigue, palpitation, adverse to health. America Dallas bodybuilding center heap Palmer research thinks, 1-2 hours before meals (i.e. fasting) for moderate exercise, such as walking, dancing, jogging,quantitative, riding a bicycle, help to lose weight. This is because at this time no new fatty acids in the body into fat cells, easier to consume excess, especially www.zjblqh.com theproduction of brown fat, weight loss better than the campaign after a meal. In addition, due to the appropriate amount of exercise, less energy consumption, in vivo storing enough use, does not affect the health. Motion to reduce www.xcjlygw.com weight error three: every 30 minutes of jogging to lose weight Jogging can achieve the purpose of aerobic exercise to lose weight, but the effect is minimal. Practice has proved, only continued to campaign for more than about 40 minutes, the body fat can be mobilized together with the glycogen energy. As the movement time, the amount www.soueou.com of fat for up to 855 of the total consumption. Visible,short in about 40 minutes of exercise intensity regardless of size, the fat consumption is not obvious. Exercise to lose weight error four: the more intense exercise, loses weight the effect to be better In fact, only the lasting low intensity aerobic exercise can make people to consume excess fat. This is due to the small intensity exercise, muscle using fatty acid oxidation for energy, causes the fat to consume www.jy290.com quickly. Exercise intensity increases, the proportion of fat consumption has decreased. When close to thehigh intensity exercise, fat percentage accounted for only 155. Therefore, to maintain the relaxed gentle, long time low intensity exercise or heart rate duringlong time exercise 100-124 times / min is most conducive to weight loss.