靠运动减肥更安全 5原因难见效 Relying on exercise to lose weight is safer 5 reasons hard to lose weight

Website content extracted from: https://www.8world.com/lifestyle/bodysos/article/slimming-1197536

2020年7月21日 21:22 发布

通过勤加运动是很多人采纳的减肥方法，不过尽管已经持之以恒，运动减肥的效果却极差，甚至适得其反。这是为什么呢？

Google translate: Frequent exercise is a method of weight loss adopted by many people, but despite perseverance, the effect of exercise to lose weight is extremely poor, or even counterproductive. Why is this?

瘦腿操、小臀操拼命做也没瘦

各种瘦身操应有尽有，你也每天认真地照做，但问题就出在没有配合有氧运动！要燃烧脂肪，就一定得做有氧运动，肌力运动的主要效果在增加肌肉量，提升新陈代谢率，同时雕塑体态，让你看起来更有曲线。如果你只做肌力运动，不做有氧运动，反而会使肌肉增多，脂肪依旧在。除了这些体操外，每天还应健走或跑步30分钟。

Google translation: Stovepipe exercises and small butt exercises did not lose weight There are all kinds of weight-loss exercises, and you do it every day, but the problem lies in the lack of aerobic exercise! To burn fat, you must do aerobic exercise. The main effect of muscle strength exercise is to increase muscle mass and increase metabolic rate. At the same time, sculpt your posture to make you look more curved. If you only do muscle exercises and do not do aerobic exercises, you will increase your muscles and keep fat. In addition to these gymnastics, you should walk or run for 30 minutes every day.

每天慢跑、做有氧运动，却不瘦反胖

每天除了跑步以及进行有氧运动，饮食方面也相当注意，但体重仍然上升？每天的运动量虽然很大，不过长时间维持同一种运动处方，久了身体就会渐渐习惯这种运动方式。要改变运动项目、强度和时间。把早上的慢跑换成游泳，或增加运动的强度，也可以增加运动时间。

Google translation: Jogging and doing aerobic exercise every day, but not thin but fat In addition to running and aerobic exercise every day, I also pay attention to the diet, but the weight is still rising? Although the amount of exercise every day is large, if you maintain the same exercise prescription for a long time, your body will gradually get used to this exercise method. To change the sport, intensity and time. Changing the morning jogging to swimming, or increasing the intensity of exercise can also increase the exercise time.

每天爬11层楼上班，还是瘦不了

问题出在运动的时间长短。爬楼梯虽然是有氧运动，但爬上11楼要花多少时间，是5分钟还是10分钟？有氧运动要有效果，至少时间要达到20至30分钟以上，身体才会开始更有效率地燃烧脂肪。

Google translation: Climbing 11 floors to work every day, I still can’t lose weight The problem is the length of the exercise. Although climbing stairs is aerobic, how long does it take to climb the 11th floor, 5 minutes or 10 minutes? For aerobic exercise to be effective, at least 20 to 30 minutes or more will the body begin to burn fat more efficiently.

想尽办法流更多汗

汗流越多，就会瘦得越快？为了流更多的汗，有人选择穿长裤长袖去运动，结果当然是挥汗如雨，不过甩掉的并不是身上的脂肪，而只是水分。等到休息时间一到，又拼命灌水，刚刚流的汗又马上“回来”了。所以，汗流的多或少并不是重点。更重要的是，如果穿不透气的衣物运动，可能会使体温升得太高，造成休克，十分危险。

Google translation:  Try my best to sweat more
The more sweat, the faster you will lose weight? In order to sweat more, some people choose to wear long pants and long sleeves to exercise. Of course, they sweat like rain, but what they lose is not body fat, but only moisture. When the break time came, I tried my best to pour water again, and the sweat that I had just sweated "come back" immediately. Therefore, more or less sweat is not the point. More importantly, if you wear airtight clothing to exercise, your body temperature may rise too high, causing shock, which is very dangerous.

每天走路却瘦不下来

首先，希望你不是把穿着拖鞋，在吃饱饭后到公园散步当成是你的日常“运动”，或者是下班后踩着高跟鞋走一段回家的路就叫做“健走”。所谓的走走路运动，是比你必须让心跳达到至少每分钟130下，而且每星期至少3次，每次运动至少30分钟，这样的运动才会有效果。

Google Translation: Walking every day but can't lose weight

First of all, I hope you don't regard wearing slippers and taking a walk in the park after a full meal as your daily "exercise", or walking home on high heels after get off work is called "strike walking." The so-called walking exercise is more effective than you have to let your heartbeat reach at least 130 beats per minute, and at least 3 times a week, and exercise for at least 30 minutes each time.