Can heavy exercise help with weight loss? What are the problems with high exercise intensity?

Many people are eager to achieve weight loss and slimming in the short term. If weight loss is achieved through exercise, it is difficult to achieve significant weight loss results in the short term. Of course, increasing the amount of exercise is indeed a way to accelerate weight loss, but there are also many problems with doing so. So what are the specific problems with high exercise volume? How to exercise to avoid injury?

1. The problem of high exercise volume

High exercise volume

If the exercise volume increases, the oxygen, nutrients, and metabolites required by the human body also increase accordingly. This requires the heart to strengthen its contraction force and frequency, and increase its output blood volume for transportation. When exercising at high levels, the heart's output of blood cannot meet the body's oxygen needs, causing the body to be in an anaerobic metabolic state of hypoxia. Anaerobic metabolic exercise does not primarily release fat as the main energy source, but mainly relies on breaking down stored glycogen in the human body for energy release. In hypoxic environments, fat not only cannot be utilized, but also produces some incompletely oxidized acidic substances, such as ketones, which reduce human exercise endurance. After a short period of high-intensity exercise, blood sugar levels will decrease, which is an important cause of hunger. At this time, people often have a strong appetite, which is extremely detrimental to weight loss. The body muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. During exercise, such as rapid explosive power training, the main components of the exercise are white muscle fibers, which have a thicker cross-section and are therefore prone to developing and strengthening muscle groups. Using this method to lose weight will make you thicker as you practice.

Short term exercise

During aerobic exercise, the first thing used is the stored glycogen in the human body to release energy; After 30 minutes of exercise, the conversion of energy released from glycogen to fat begins; After about an hour of exercise, the energy required for exercise is mainly supplied by fat. The commonly used exercise for weight loss and body shaping now lasts only about an hour. That is to say, when fat begins to break down, people stop exercising, and the weight loss effect is self-evident.

Rapid Explosive Power Movement

Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers.

During exercise, such as rapid explosive power training, the main target of exercise is the white muscle fibers, which have a thicker cross-section, making the muscle group more developed and robust. Using this method to lose weight will make you thicker as you practice.Always doing the same exercise

California editor Richie said, "People always stick to the same monotonous movements within 30 minutes of work. At the beginning, the body will consume energy, but as the body gradually adapts, the energy consumed will decrease." A more effective way is to change your activity schedule, such as changing the frequency or changing every time you travel to the gym for exercise, changing the activity schedule every 3 to 4 weeks.

2. Exercise at Night

After a night's sleep, the body's energy is depleted, and many people believe that exercise at this time can promote the body to burn more fat to supply energy, because the weight loss effect is better. However, the consumption at night is small, and the weight loss effect is not significant. In fact, as long as the calorie consumption exceeds the calorie intake, it can have a weight loss effect. The amount of heat consumed during exercise is based on the type and amount of exercise, rather than the duration of the exercise. The difference in weight loss effect between morning and evening exercise is not significant, which does not mean that exercising at night cannot prevent weight loss. Compared to people who don't exercise at night, those who exercise at night are more likely to lose weight. At night, as people finish their day's work, their physical activity decreases and their metabolic capacity declines, making it difficult to burn the calories they consume. If you don't exercise to burn calories, calorie intake can easily accumulate and convert into fat.

Precautions for Exercise at Night

1. Control Exercise Intensity

Excessive exercise at night can easily excite nerves, leading to difficulty falling asleep and affecting sleep quality. In addition, if you exercise excessively at night and become too tired, your mental state will be poor the next day, which will affect work efficiency.

2. Warm up exercises should be done before exercising

No matter when you are most active, you should do sufficient warm-up exercises. This can prevent muscle damage.

3. Pay attention to safety

Some people like to exercise outdoors at night, such as running on the street at night. But at night, there is not enough light and there are more people coming out to exercise. For safety reasons, when exercising outdoors at night, it is important to wear bright colored clothes so that others can distinguish you and avoid colliding with you. Additionally, it is important to choose a well lit venue for exercise.

4. Do not eat after exercise

Pay attention to replenishing water after exercise, but do not eat other foods. At night, people have lower metabolic capacity, and if they eat a lot at night, it will increase the burden on their digestive organs.