Increase the basic metabolic rate of scientific movement

In life, many people have such questions: Why do some people eat not fat, and some people drink cold water? In fact, this is closely related to the basic metabolic rate of the human body.

Basic metabolism refers to the energy consumption required to maintain the normal function of the body's cells, organs and steady state in a sober static state. The basal metabolic rate of the human body is related to many factors such as age, gender, height, weight and body temperature, smoking history, diet and body components.

Our daily energy consumption mainly includes 3 parts: basic metabolism accounts for 60%to 70%of the daily energy consumption; the energy that is consumed by chewing, swallowing, digesting, absorbing and storing food is the food thermal effect, which accounts for about daily energy consumption 10%; exercise and non -training physical activity are the heat effects of physical activity, generally accounting for 15%to 30%of the daily energy consumption.

When normal people's "calories consumed by basic metabolic consumption+calories consumed by exercise> diet intake" may occur, "not fattening".

Metabolism is like a "engine" in the body. It keeps burning the calories to supplement the body's needs and keeps the normal play of various functions in the body. With age, the speed of human metabolism will gradually decrease. This is why many people have a middle -aged blessing: the basic metabolic rate is low, but the amount of eating does not decrease accordingly. In addition Hard hoarding.

So, how to improve the basic metabolic rate?

Related studies have found that exercise can enhance the energy consumption of the body, increase the proportion of muscles, and increase the basic metabolic rate.

Muscle strength training is the best way to improve the basal metabolic rate of the body. Frequent muscle strength training can increase the basal metabolic rate by 6.8%to 7.8%.

If you just sit in the office every day and do not do extra exercise, the total daily consumption is 1.2 times the basic metabolic rate. However, if you exercise 1 to 3 times a week and about half an hour each, the total daily consumption is 1.375 times the basic metabolic rate. If you exercise 4 to 5 times a week, this value will increase to 1.5 times. If you persist 7 times a week, it is 1.75 times.

In addition to the number of exercise, it is also particular about when exercise. From 9 o'clock to 10 pm, it is the golden time of exercise; 16:00 to 18:00 is also suitable for exercise.

Aerobic exercise is a shortcut to improve the basic metabolic rate, such as running, such as "3 times a week, 30 minutes each time, 130 heartbeat per minute after exercise", the effect will be better.

Breathing methods also affect metabolism. Abdominal breathing can discharge more exhaust gas out of the body, promote metabolism, and improve the cycle. Therefore, it is recommended to effectively combine aerobic exercise with breathing (strengthening abdominal respiratory training).

Studies have shown that high -intensity intermittent training can burn more fat, accelerate metabolism, while strengthening the human body's ability to adapt to fast -paced life. High -intensity intermittent training refers to the way of short -term explosive training and gentle exercise alternation. For example, run at the highest speed for 1 minute, then walk for two minutes, and repeat this process for 15 minutes, which is high -intensity intermittent training.

Some research data also proves that within 24 hours after completing high -intensity intermittent training, the level of growth hormone in the human body can increase by 450%. Growth hormones can not only increase the basic metabolic rate by 15%to 20%, but also promote muscle growth, slow down the aging process, and make a person's internal and external things younger!

Fang Hongjuan (from the People's Daily Online)

Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!