The human body has a high degree of intelligence--- under the control of the autonomic nerve, it can automatically regulate the energy consumption of the human body, of course, the role of the autonomic nerve is more than these, but here is not too much to tell, too much is easy to expose the truth.

The highly intelligent human body is very energy-conscious, just like today's society.

The human body maintains basic operation--- similar to paying wages to various organs, so that they need basic energy consumption to work, this part of the expenditure cannot be saved, and deducting employees' wages is to make them passive and slack off!

This part of the basal energy consumption is called basal metabolism, and the basal metabolic value of adults is 1200-2000 kcal per day.

Dieting and weight loss are popular all over China, and its core principle is not to pay wages to employees who work for the human body --- various organs, and to allow the body to burn up the calories --- fat reserves by saving this hard expense.

Is it useful? Of course, how could it be popular all over the country? Is the effect good? Not good! Because the human body is intelligent and does not depend on will, you don't pay wages, and you still expect them to work hard and give full play to their work efficiency! Just kidding! Among selfless people, you also have to ensure that people are well fed and clothed!

Therefore, dieting to lose weight is usually effective at the beginning of the period, but after that period of time, the human body will automatically reduce basal metabolism, or that sentence, wages are delayed for a day or two, employees barely maintain work efficiency, you delay a week, don't expect employees to work efficiently!

If the company is late and does not pay wages, it will definitely face the situation of employee resignation, declining reputation, inability to recruit people, and eventual dissolution;

The human body is the same, dieting to lose weight will reduce the basal metabolism, weaken the immune system, and make the body's self-defense ability become an ornament, allowing germs to invade, and then get sick and even die--- those who starve to death can be regarded as an extreme example of dieting to lose weight!

so, dieting to lose weight is not advisable, those girls who have maintained a perfect weight --- less than 100 pounds through N years of dieting, think about the disadvantages of being delicate and weak over the years, after thinking about it, I know that you will still insist on dieting, please continue!

After talking about the diet and weight loss of the pit father, let's talk about several other exercise states.

Aerobic exercise is the most direct and effective exercise state to burn fat, because the decomposition of fat requires the participation of oxygen!

Because as long as the exercise with full participation of oxygen is considered aerobic exercise, in order to reasonably plan and guide it and make it develop rapidly, the exercise field uses the maximum oxygen uptake as the measurement standard, and the intensity of aerobic exercise is graded.

For low-intensity aerobic --- such as walking at 25% of the maximum oxygen uptake, the main source of energy is fat.

Medium and low intensity aerobic refers to the maximum oxygen uptake between 70% and 50%, in this range, the first 20 minutes of aerobic aerobic, fat only provides 50% of the energy, with the extension of time, the fat energy supply ratio will gradually increase, until about 80%.

If the oxygen uptake exceeds 70%, the main energy supply will switch to glycogen, because at this time, the oxygen required to break down fat cannot be fully satisfied, and it can only be switched to glycogen that is not very high in oxygen demand to meet the body's energy demand.

In fact, if the oxygen uptake exceeds 60%, it can no longer be regarded as a simple aerobic exercise, and the proportion of liver glycogen/muscle glycogen, which is faster than fat, has increased to 50%, but with the passage of time, the small reserves of liver glycogen/muscle glycogen are depleted, and the proportion of fat has been increased.

When liver glycogen/muscle glycogen is consumed, lactic acid will be decomposed, causing muscle soreness, thereby forcing the body to reduce the intensity of exercise and restore glycogen stores, so the energy supply system that consumes liver glycogen/muscle glycogen in large quantities is also called the lactic acid system.

With oxygen uptake exceeding 90%, the human body has no time to break down fat to provide energy for body movement, but don't worry, in tens of millions of years of evolution, the human body has long had a complete response to this sudden situation.

It's too late to break down fat, right? Then directly store a part of the energy in the body that can be used at any time as an emergency reserve! Because it is an emergency reserve energy, this energy must be able to be used by various life activities in case of accidents.

This special energy is called adenosine triphosphate (ATP), which is used as an emergency reserve energy, although the reserves are not much, but the conversion rate is very fast, and once the oxygen uptake drops, it will be quickly restored. Because ATP will become ACP after releasing energy, and ACP will quickly store energy and turn back into ATP, this emergency energy supply system is called ATP-CP system.

As an emergency energy supply system, the ATP-CP system has the advantage of fast conversion speed, and another advantage is that there is no production of lactic acid, which is also called non-lactic acid system.

The ATP-CP system and lactate system (oxygen uptake at 60%-90%) can supply energy in a state of insufficient oxygen supply, or even anaerobic, so that the body can complete the metabolic process, so it is also called anaerobic metabolism.

The activity of anaerobic metabolism is highly intense--- nonsense, the oxygen is too late to inhale, can it not be strenful! Of course, the vigorous activity means that the duration is short--- there is no way, the energy is so little, the consumption is so fast, it is too late to replenish, and the duration is naturally not long.

This strenuous activity is often referred to as anaerobic exercise, and because of the huge amount of energy per unit of time, it is very suitable for all kinds of horizontal and vertical explosive exercises, such as sprinting, weightlifting, sprint swimming, strength training, and so on.

After the oxygen uptake is less than 70%, the proportion of fat energy supply increases rapidly, although the speed of fat energy supply is slow, but the energy supply time is long, and it has endurance, so it is suitable for sports with long duration and low requirements for explosive power, such as long-distance running, long-distance swimming, etc.

The lactic acid energy supply system in anaerobic metabolism will produce lactic acid, and anaerobic exercise will be too strenuous or sustained for too long, so that the body will not have time to break down lactic acid, and acidic lactic acid will affect the absorption of nutrients and oxygen by cells, compress blood vessels, cause muscle soreness, and thus reduce the intensity or duration of exercise.

Interestingly, a major source of energy for the lactic acid system is muscle glycogen in muscles, when muscle glycogen is constantly consumed, supplemented, supplemented, and consumed, it will prompt the body to increase the ability of muscle fibers to store muscle glycogen, muscle fibers will appear coarse after storing more muscle glycogen, and their aggregates --- muscles will continue to expand because of them, thus becoming thicker and larger, achieving muscle gain.

With people's pursuit of a healthy body, there is a new understanding of the energy supply and consumption of the human body and the effects it brings, so as to summarize a large number of exercises and exercise methods, so that all parts of the body can develop towards the expected effect.

People who want to gain muscle will choose anaerobic exercise as their main form of exercise, while people who feel that they have too much body fat will choose aerobic exercise to burn off body fat. Of course, dieting is not one of them!