Say goodbye to high body fat rate and invisible obesity, you must move more

　　We all know that weight does not mean anything. Obesity is generally defined by body fat percentage. In China, male Body fat rate 20%~25%, female 25%~30% is classified as overweight, while men ≥25% and women ≥30% are classified as obese.

　　If the body weight is underweight, but the fat content in the body is very high, and the body fat rate reaches the obesity standard, such a person is called "hidden obesity."

　　They also have a special name "Puff Man" because their skin is completely covered in fat.

　　2012 Nationals healthy The report analyzed body data of nearly 100,000 people in 27 provinces and cities across the country and found that among people with normal weight, the detection rate of latent obesity was 39.44%. As for women, because they exercise less and have less muscle mass, 9 out of 10 may have a body fat ratio that exceeds the standard.

　　If hidden obesity is not corrected in time, it will develop into real obesity after the age of 30!

　　Say goodbye to high body fat rate and invisible obesity, you must move more!

　　Don’t think that you don’t need to exercise to be thin. Through fitness, you can reduce fat and increase muscle. Each time you lose and gain, you will not only improve your body fat ratio, but also make your body look tighter, more symmetrical, and have sexy lines!

　　How to exercise efficiently to burn fat?

　　First, walk + move more

　　If you are too overweight, Xiaohi does not recommend that you do any of the above exercises. In addition to controlling your diet, the only thing you can do may be walking. Or if you don’t want to do any of the above exercises and just want to walk to lose weight, that’s okay too. Keep walking for 1 hour every day, it must be every day. Because walking itself heart rate It’s not too high, it just increases energy consumption to lose weight, so you need to stick to it every day to increase your basal metabolism in disguise.

　　In addition to walking, you also need to move more. For example, when working, walk around more when you have the opportunity, go to the toilet, pour water, go out to smoke, etc. When taking the bus to work, you can get off the bus one stop earlier and walk two more steps. Or take the elevator two floors away and take the stairs instead. As long as you develop the habit of being more active, the calories you burn every day will be very considerable.

　　Second, home HIIT training

　　When it comes to aerobic exercise, many studies have shown that HIIT training is currently the most effective. It can allow you to reach your fat-burning heart rate in a short period of time, and it will also help your body's muscle endurance, which can effectively improve your sports performance. And your body will continue to burn fat long after training.

　　HIIT exercise is composed of multiple movements of different intensities, added to an interval generation plan.

　　Third, riding a bicycle

　　Cycling is also a very good exercise. A foreign organization has published data that you can lose 10 kilograms by cycling for 100 hours. Although it seems a bit unreliable, after all, after 100 hours, everyone's resistance is different. But this at least shows that cycling is also a very effective way to lose weight.

　　Xiao Hi also has some friends who lose weight by riding a spinning bike. They ride a spinning bike for 45 minutes each time, 4-5 times a week. In half a month, they can lose about 5 pounds. The effect is really obvious.

　　Fourth, jogging

　　Why put running fourth? Because Xiao Hi feels that running looks easy, but when it comes to doing it, the motivation to persist is not that strong. First of all, it has relatively high requirements for the venue. If it is a treadmill, the feeling of exercise is actually not as comfortable as a spinning bicycle. If you want to run outdoors, running alone is boring. At least a spinning bike allows you to watch TV and ride at the same time.

　　Moreover, the fat-burning effect of jogging is not that strong. An hour of running can only burn more than 700 calories, but an hour of HIIT can burn more than 900 calories. In terms of sustained fat burning, HIIT has a better effect.

　　Fifth, swimming

　　Swimming is a very good aerobic exercise, but not everyone has the conditions to swim. Therefore, if you have the conditions to swim, swimming to lose weight is also a good choice.

　　But there is one thing to note: swimming is different from running. After running, you will feel thirsty and have a greater need for water, but after swimming, you will feel hungry and have a greater need for meat and carbohydrates. Therefore, if you cannot control your food intake after swimming, it may not only have no weight loss effect, but also make you fatter.