BBC's documentaries are really awesome, and one of them has been a big sensation in the gym since its launch-the truth of exercise!
This documentary subverts much of the "common sense" of sport, and host Mike reveals some of the most common problems in fitness by participating in sports experiments in person:
01, jogging, fast walking and other low-intensity exercise, although good for our health, but its energy consumption is very low, low appalling.
02. People who look thin do not have to be "thin," they may have more visceral fat, and their health problems may be more serious than those who are fat.
03, short-term high-intensity exercise, the effect is comparable to long-term mild exercise.
Now let's figure out this brainwashing-style documentary to see if you're doing the right thing!
With doubts, Mike began his first experiment: how much calories can be consumed by long, low-intensity exercise.
Wearing an oxygen mask, the host jogged for an hour at about 10 kilometers an hour, though not fast, but he was still tired.
The sports scientist next to him analyzed his energy consumption and found that Mike consumed 16 calories per minute during the hour, meaning that he had only consumed 960 calories during the hour, and the result was unsatisfactory!
After the run, Mike picked up a cup of coffee, a muffin and a banana to treat himself. To his surprise, the three foods had a total calorie of 880 calories and had to run for at least 55 minutes.
More importantly, research has shown that most people tend to eat more food after exercise, which means running away for nothing!
It seems that low-intensity aerobic exercise, such as jogging, walking fast, and so on, is not as "strong" as we thought!
Since the effect on weight loss is not great, are we not running? The answer is no, because low-intensity exercise has a special meaning for health. So there was a second experiment.
Mike was invited to a traditional British breakfast, probably like this: small, but not so low in calories, the breakfast contains the same amount of fat as the average person's daily fat intake.
After eating this breakfast for 4 hours, Mike went to the University of Glasgow's Sports Medicine Laboratory for a blood test, which surprised him. The breakfast doubled the amount of fat in his blood.
When compared to blood samples before breakfast, it is clear that the fat layer in the right tube is thicker.
Even more dangerous, the fat can easily form a wall of vascular fat, which can lead to various cardiovascular diseases.
At the same time, this fat is also the main source of visceral fat, visceral fat is hidden in our liver, kidney, spleen and other viscera around the fat.
Mike then went to the hospital for an MRI scan and got scared. The white part was fat.
In other words, although his body is not fat, but there is a lot of visceral fat, is the type of fat outside thin inside.
To explore the relationship between low-intensity exercise and fat in the blood, Mike made another attempt, taking a 90-minute walk.
Then I had the same greasy breakfast and the same blood test, but he was surprised.
A 90-minute walk the previous night reduced his blood fat content by 1/3 after a full breakfast the next day.
This is because exercise stimulates an enzyme in the body that, while consuming fat, also prevents the intake of fat from entering the blood, thereby lowering blood lipids.
However, not everyone can take a 90-minute walk every day, so is there any way to achieve this effect in a shorter period of time?
Mike went on to do a third experiment: short-time, high-intensity exercise.
Mike rode his bike at his own extreme speed for 20 seconds and continued after a short break, three times a week in three groups.
Experiments have shown that the health benefits of this exercise are equivalent to working out in the gym for two to three hours a week.
The principle of this exercise is that high-intensity exercise breaks down muscle glycogen reserves, which is the way blood sugar is stored.
This allows the muscles to signal to the blood, "I need more sugar," and remove the sugar from the blood.
More importantly, walking or jogging can only mobilize 20% of muscle tissue and 30% of muscle tissue, and this approach can mobilize 70% to 80% of muscle tissue, activating a large number of coordination mechanisms.
However, the above-mentioned training method has a premise, that is, can not sit for a long time, this is the fourth experiment that Mike takes part in: he who usually works with sit quietly and focuses on working out at night. It will be compared with a restaurant waiter who needs to walk around for six hours a day.
In our impression, walking is not a fitness exercise, and the usual work, on time to go to the gym at night to exercise will bring us a good weight loss, but the results are surprising!
The picture above shows the waitress who doesn't have a regular fitness habit but who is usually active. The next part is the host who works at sit quietly and works out on time every week.
The activity volume alone, the waitress than the male host consumed more than 500 calories.
Sports physicians finally say that sedentary periods of time do not help, even if you work out regularly. Sedentary is the most common healthy killer.
These experiments tell us a few principles of fitness:
Low-intensity aerobic exercise does not give us the desired fat-loss effect. Healthy fat loss requires that we combine anaerobic exercise to improve our collective metabolic capacity and aerobic exercise to improve our overall consumption.
Many inactive people don't look fat, but visceral fat is high. These visceral fats do more harm to our bodies. To get rid of the excess visceral fat, though not fat, exercise is needed.
Weight loss requires an active attitude to life first, followed by fitness in the gym. When you increase the amount of activity in your daily life, such as walking, standing more, rather than sit quietly less, your energy consumption increases unwittingly.
In fact, weight loss is not the ultimate goal of our fitness, have a positive exercise enthusiasm, return to a healthy lifestyle, is the essence of fitness.