What to do if you gain weight after exercise

In order to lose weight, many people start to "move up their legs" hoping to build a healthy body shape through exercise. The simplest exercise is running, and running is the preferred sport for people who want to lose weight. However, after running for a period of time, some people do not get the expected results, but instead gain weight. Why can’t I lose weight by exercising but gain weight instead? If you exercise to lose weight in the wrong way, it may cause rebound. Experts tell you how to exercise to lose weight effectively and help you lose weight.

Some people have suffered knee injuries. When I see others posting their weight loss results on social media all day long, I wonder what the problem lies. Today we are going to talk about exercise to lose weight.

The key to running to lose weight - exercise load

The term "exercise load" sounds a bit difficult to pronounce, but it is actually not profound. It is simply exercise intensity × exercise time. Some people run for an hour every day but cannot lose weight. The problem is that the running intensity is not enough. Why not talk about running speed?

Because in the field of mass fitness, running speed is relative. People with different physiques and different exercise levels have different exercise intensities for the same speed. Running at the same speed of 6 km/h is a lower intensity for people with good physique and regular exercise, but it is a higher intensity for people with poor physique and seldom exercise.

For individuals, the generally recommended effective and safe exercise intensity is 60% to 80%. Based on subjective feeling, the exercise intensity is divided into five levels: easy, a little strenuous, strenuous, very strenuous, and extremely strenuous. In other words, running at this strenuous level is effective and safe. If this exercise intensity is exceeded, it is easy to cause sports injuries.

If evaluated by heart rate, that is 60% to 80% of the maximum heart rate. Maximum heart rate = 220-age. Taking a 50-year-old person as an example, the safe and effective heart rate is 102 to 136, but at the same time it must be combined with your own feelings.

As for the exercise time, you need to consider the calories you want to consume. If you want to consume 400 kcal a day by running, if you weigh 80 kilograms now, if you run at a speed of 8 kilometers per hour, you will have to run for 40 minutes; if you run at a speed of 9.6 kilometers per hour, you will have to run for 30 minutes. In short, slow speed takes more time, fast speed takes less time.

Strength training - build muscle and increase basal metabolism

The previous issue introduced that strength training can improve running techniques and reduce running injuries. At the same time, strength training is an important means of building muscle. The human body's calorie consumption consists of three parts: the basal metabolic rate accounts for about 70%, physical activity accounts for about 20-25%, and digestion and absorption of food accounts for about 5-10%.

The basal metabolic rate is the minimum energy required to maintain life. This energy is mainly used to maintain the functions of various organs, such as breathing, heartbeat, glandular secretion, kidney filtration and excretion, liver detoxification, muscle activity, etc.

Your basal metabolic rate decreases with age or weight loss, but increases with muscle gain. Strength training is the best way to build muscle, and high-intensity strength training can also increase the body's testosterone levels.

And male hormones can not only promote muscle building, but also promote fat decomposition, thus achieving the effect of killing two birds with one stone. In addition, strength training can promote the release of thyroid hormone, thereby improving the level of basal metabolism.

Especially for some hidden obese people who do not look fat, also called skinny fat people, these people not only have excess fat, but also have muscles that are below normal standards, which also affects their health. Lack of muscle not only affects basal metabolism, but also affects the heart, becoming an "accomplice" in inducing cardiovascular disease. This is also one of the factors that make middle-aged and elderly people prone to cardiovascular disease.

In addition, the leg muscle strength decreases, making it difficult to go up and down stairs. Your walking strides will become smaller, and you will be more likely to trip and suffer broken bones. Furthermore, with less muscle, the burden on the joints will increase, causing joint pain, which in turn leads to posture deformation and low back pain.

Lose weight without effort – reduce sitting time

A survey conducted by the School of Public Health of Fudan University on obese children in 2013 showed that "static behaviors" such as sitting to "read, study, watch TV, and play computer games" are one of the important causes of obesity.

The average office worker sits for more than three hours a day, and a quarter of workers sit at their desks for more than six hours a day. There is a clear relationship between the amount of time spent sitting at work and the risk of being overweight or obese. Therefore, for people who want to lose weight, although specialized exercise is a must, they must also reduce the time they spend sitting.

Studies have shown that people who sit for several hours a day still have a higher mortality rate than others, even if they exercise 45 to 60 minutes a day. When you sit, the electrical activity of your muscle fibers is at rest, which can have many adverse metabolic effects.

When sitting, the human body consumes only 20 calories per hour on average, which is 1/3 of that when walking. In addition, insulin utilization also drops significantly, the activity of lipid and triglyceride degrading enzymes decreases, the "bad fat" in the blood increases, and the "good cholesterol" - high-density lipoprotein cholesterol content decreases, which greatly increases the risk of type 2 diabetes and obesity.

It is recommended to improve the sedentary habits from the following aspects:

1. Walk or ride a bike to get off work

2. Take the stairs more often and take the elevator less often

3. Standing while watching TV

4. Get up and walk around often while working

5. Communicate with colleagues in person rather than on the phone or online

6. Do more housework

7. Make phone calls while standing or walking

8. Go out during your free time instead of sitting at home

9. Play games with your children often

To a certain extent, regular activity and no more than an hour of sitting may be far more important than exercising for an hour and sweating profusely. Therefore, both thin and fat people must strengthen strength training, which can not only directly increase muscle and reduce fat, but also lay the foundation for aerobic exercises such as running, swimming, and cycling, making aerobic training performance more outstanding while reducing the occurrence of sports injuries.