Q eat less than the hyperactivity, but also help to lose weight?

positive solutions “before” Department of Health, “Obesity Prevention Center, Taoyuan Hospital Director, currently own the Xiaodun Ren, MD, particularly when many people lose weight appetite suppression, weight loss during the period did, eat the most important, then Sports play a secondary effect. However, after successful weight loss, fat no longer want to continue to maintain the body, movement becomes more important than eating!

Q aerobic exercise, anaerobic exercise which can create a slim body?

Positive Solutions “,” aerobic exercise “is the consumption of oxygen during exercise will be a lot of movement, in short, exercise is completed will be gasping aerobic exercise. Study found that even people with poor physical fitness, as long as I continue to do 10 minutes of aerobic exercise can improve cardiovascular health. Aerobic exercise includes brisk walking, running, biking, swimming and dancing.

relative to aerobic exercise, “anaerobic exercise” (ie weight training) is increase the muscle (lean tissue), changes in basal metabolic rate of movement, such as: sit-ups, weight lifting, push-ups and so on.

most of the aerobic exercise calories burned per minute to the more than weight training, but weight training is an important part of losing weight, because weight training can burn calories during exercise, although it will produce lactic acid , feel muscle soreness, but it can also stimulate muscle formation, and thus enhance the basal metabolic rate, help to promote metabolism.

is therefore recommended that “early to do more aerobic exercise to lose weight,” increase the calories and fat burning, weight loss can be seen at this time. “When using the weight loss of about 8 weeks of aerobic exercise, you can try anaerobic exercise (weight training),” at this time will increase muscle, help to enhance the basal metabolic rate after. Each additional 0.5 kg of muscle, the body will be more daily calories consumed more than 50 cards.

Xiao Dunren further pointed out that it is not recommended to lose weight start to do weight training is the fear of birth to the muscles, will offset the weight of the weight, leading to weight loss in net weight change, feelings of frustration makes the weight loss.

regular weight training can increase lean body (muscle) and muscle than fat will burn more calories. Xie Yifang before the revitalization of the dietitian also added weight training can also reduce calcium loss, thus a lower risk of osteoporosis.

Q How much exercise can increase metabolic rate?

positive solutions, “Regular exercise is the best way to increase metabolic rate. Studies have shown that intense and strenuous exercise can increase heart rate, metabolic rate, energy consumption, and the effect of up to several hours. The law of anaerobic exercise (weight training) also makes basal metabolic rate increased 15%.

Q When is the best time exercise to lose weight?

positive solutions, “a survey has found that the peak time for training athletes the evening, this time the body temperature, heart rate, reaction time and flexibility are at their best, show that evening, the body can better meet the training .

Even so, if the habit of getting up early, before breakfast can also use this body to burn fat, the higher the rate of time and do warm up before exercise such as walking to do. Why is this time efficient fat burning? This is because about 12 hours without eating, the body can not use a recent meal intake of carbohydrates as fuel, will be inclined to use the fat in the blood as the kinetic energy.

Xiaodun Ren reminded, dinner before the exercise will help burn fat, but if the problem of low blood sugar, is not suitable for dinner before the campaign. The best sport in between meals, not low blood sugar level over time, can reduce the occurrence of accidents such as fainting.

Q short, intense exercise better than the gentle exercise for weight control?

positive solutions, “not necessarily! Short compared to vigorous exercise into daily life, but also easier to sustain. However, increased appetite for sports people, the long and gentle movement may be more suitable.

Xie Yifang analysis will be very hungry after exercise insulin secretion were uneven, so take time to form a habit, it is best patiently for long, gentle movements. For example, after eating walking for 30 minutes, so do not let sedentary than those who regained weight, of course, fast walking is also effective.

Q to work spare time to do what little exercise can burn calories?

positive solutions, “jumping up and down for a minute to consume seven cards, stepping movement can be consumed 9 cards a minute. If the hands and feet are used, can consume more calories. Suggests that in addition to work and take time off campaign, after work or on holidays to brisk walking or boating, sports site more than the effect of cycling burns calories better of brisk walking to climbing even better.

Q campaign to more than 30 minutes to be effective fat burning?

positive solutions “doctrinal, the campaign will also use carbohydrates and fat as fuel. Campaign will initially burn more carbohydrates, but 20 minutes later, increasing the proportion of fat burning. More than 1 hour long campaign, to rely on fat to provide 80% of energy. As a result, experts suggest that exercise must be more than 30 minutes will be effective. Even in the housework, as long as the continued consumption of energy, the body will use fat as fuel for action.

(taken from Taiwan, “our health” magazine in July 2010 No. Article / Wuyi Ting)