Exercise weight loss is just one of the criteria

Many friends who exercised to lose weight found that after exercising for a period of time, they controlled their mouths and insisted on exercise, but what is sad is that their weight actually increased! Don’t panic. In fact, most friends who have been exercising for a long time understand a truth about losing weight: if you exercise, you can’t just look at weight.

　　Before exercise, the meat on many friends is actually bubble meat, meat with a relatively high fat content. After exercising for a period of time, the fat meat turns into lean meat, which is the legendary muscle. If you look at the scale, you will find that your weight has become heavier, which is in line with the science. The reasoning is that the weight ratio of muscles and fat is 1:3. In other words, friends with muscles look very thin, but not light weight. Some friends with slightly fat circles look a little fat, but their weight is not that terrifying.

　　The entertainment industry once praised male stars for their good figures, and there was a saying that it was slimming in clothes, and taking off clothes to reveal their flesh. These brush pots in suits are very stylish and muscular, and their weight is not light.

　　Generally, these male stars and male athletes will have more precise instruments to test their weight loss results-fat Fat content.

　　Most of them test whether their exercise during this period is effective by the level of fat content, rather than simply looking at weight.

　　Anyone who loses weight may not have the conditions to measure body fat content, but there is a way: measure your arm circumference, thigh circumference, calves, waist circumference, and hip circumference. Perhaps, after a month of hard exercise, your weight changes very little or even heavier, but your waist circumference, hip circumference, and thigh circumference have been reduced. Please scream, because this is the most intuitive data to measure your fatness and weight. You can Wear small leather skirts, short coats, and long boots that show off your figure in a fashionable way!

　　Stretching after exercise is very important!

　　Many friends only pay attention to warm-up before exercise. In fact, stretching and relaxing after exercise are more important.

　　"The most important thing is to smooth muscles, improve muscle flexibility, and improve sports performance." Shu Xiao revealed that many big-name athletes, after the training class every day, are the most critical step to relax. For example, Liu Xiang will spend about 1 hour to stretch and relax. "After intense exercise, , Your muscles are in an excited state, a lot of blood is at the end, and a lot of metabolites are secreted. Stretching exercise will help the muscles to calm down to a soothing state and prevent sports injuries." Shu Xiao said that many people will temporarily become thicker after running, which is the reason for no stretching. "After running, the calf muscles become blocked. Without stretching, the muscles will not be able to get a good rest. The metabolites accumulate here and look thicker." In addition to looking thicker at the calf, Shu Xiao said that if you don't relax after exercise, you are also prone to injury. "Muscles are not allowed to get a good rest." If you stop suddenly, it will be dangerous."

　　Generally speaking, after intense exercise, it is best to stretch and relax for 15 minutes. If you run, walk slowly for 10 minutes, then stretch your leg muscles, and it is best to walk slowly for those who ride. "Stretching will also improve the coordination of muscles and the flexibility of ligaments. In this way, you can improve your athletic ability, make you feel in good condition and improve your athletic performance."

　A complete training class arrangement

　As a physical fitness teacher and rehabilitation teacher of the Sichuan tennis team, Shu Xiao often formulates training plans for high-level players. In his opinion, although people who use exercise to lose weight are only rookie-level players, Shu Xiao believes that if you have the ability and conditions, you should still exercise to "do a full set".

　　"The complete set of training classes include warm-up exercise, which is usually jogging for 10 minutes, then strength training, usually using equipment, then endurance training, and finally relaxation exercise." Shu Xiao said that warm-up before exercise is essential and can protect the body from injury, but many people do not understand why strength training is first and aerobic exercise is Later. "From the perspective of exercise and weight loss, the first 30 minutes of exercise does not consume fat. At this time, you can use strength training. Most of these exercises are anaerobic exercises."

　　"From the perspective of exercise safety, strength exercises mostly require equipment and also require a certain degree of concentration to coordinate your muscles, so it is better to arrange them in the front." Aerobic exercises are mainly endurance exercises such as running, cycling and swimming. This type of exercise is mostly to consume willpower and does not require too much technical focus, so it is easier to stick to it later.