Many people have two types of "extreme" people around them: people who are not fat at all and people who drink cold water. This is actually closely related to the body's basal metabolic rate.
Basal metabolic rate refers to the energy expenditure required to maintain the normal functioning and homeostasis of the body's cells and organs in a awake and resting state. The body's basal metabolic rate is related to many factors such as age, sex, height, weight, body temperature, smoking history, diet, and body composition.
Our daily energy consumption mainly includes 3 parts. Among them, the basic metabolism is a "large energy consumer", accounting for 60% to 70% of daily energy consumption. The energy we consume by chewing, swallowing, digesting, absorbing and storing food is a food thermogenic effect, accounting for about 10% of daily energy expenditure. Both physical and non-training physical activity are physical activity thermal effects, generally accounting for 15% to 30% of daily energy expenditure.
When normal people "basal metabolism consumes calories + sports calories > dietary calories", there may be a "magical" phenomenon of how to eat without being fat. Drinking cold water will be fat, indicating that you are not eating less while drinking cold water, or the energy consumption is too small.
Exercise increases the basal metabolic rate
How can modern people improve their basal metabolic rate and realize the dream of how to eat without being fat?
The European Society of Cardiology journal Cardiovascular Research published the results of a study that redefined the broad benefits of exercise for human metabolism and revealed for the first time the importance of these effects.
In order to explore the impact of exercise on human metabolism in an all-round and multi-angle manner, the researchers selected healthy male soldiers who have just joined the army as the research population. After 80 days of aerobic exercise and strength training interventions, about 200 metabolites in the soldiers' blood associated with changes in health were detected. The results showed that exercise can effectively promote human metabolism, mainly in the positive and positive effects on blood pressure, heart rate, physical fitness, body fat, weight and comprehensive physique.
Metabolism is like the "engine" in our body, it constantly burns heat to replenish the needs of our body, and maintains the normal functioning of the body. As we age, the rate of human metabolism gradually declines. Exercise can increase the body's energy consumption, increase muscle proportions, and thus increase the basal metabolic rate.
The amount of muscle is related to the basal metabolic rate
Muscle is the largest metabolic organ in the human body, and the body's basal metabolic rate is largely determined by the quality of muscle tissue. The higher the muscle content and the lower the body fat content, the higher the basal metabolic rate.
The adipose tissue in the human body consumes much less energy than muscle tissue, at 4.5 kcal/kg and 13 kcal/kg, respectively. Statistics show that if people do not exercise, after the age of 25, they will lose 2.5 kg of muscle per year, replaced by fatty tissue.
Life activities need to be supported by burning energy. The degree of life activity is positively correlated with energy consumption. It goes without saying that the basal metabolic rate of the human body will decline with age, generally infants> adolescents> middle-aged > old age. As adults, our basal metabolic rate decreases year by year. This is also the reason why many people have a good fortune in middle age: the basal metabolic rate is low, the amount of food eaten is not correspondingly reduced, and life and work become tense, plus physical activity is often not as frequent as when they were young, and the calories that the body cannot consume become fat hoarding in the body.
But for the sake of health, there's one way to be aware of and stick to: Muscle strength training is the best way to increase your body's basal metabolic rate. Regular muscle strength training can increase the basal metabolic rate by 6.8% to 7.8%.
Do you know the golden time of movement?
If you just sit in your office and work every day and don't do extra exercise, your total daily consumption is 1.2 times your basal metabolic rate. But if you exercise 1 to 3 times a week for about half an hour each time, your total daily consumption is 1.375 times your basal metabolic rate. If you exercise 4 to 5 times a week, this value will increase to 1.5 times. If you insist on exercising 7 times a week, that's 1.75 times.
In addition to the number of exercises, when to exercise is also exquisite. After a night of rest, the energy stored in the human body is basically exhausted, so in the morning the human body will directly consume fat to provide energy. Especially at 9 to 10 o'clock in the morning, it is the golden time for exercise. At this time, the level of adrenocortical hormone in the human body is higher, which can better mobilize the various organs of the body to effectively play a function. This period is also a time when growth hormone and sex hormone levels are high in the body, which can help you build muscle more effectively.
There is also a time period, that is, 16 to 18 pm, which is also very suitable for exercise. At this time, the flexibility, coordination and adaptability of the human body are at their best. This time period is the peak of the human body's exercise ability, you can do some strength training, aerobic exercise and anaerobic exercise alternately, the effect will be better.
Exercise that boosts metabolic rate
aerobics
Aerobic exercise is the best shortcut to improve the basal metabolic rate, such as running, etc., if you can reach the standard of "3 times a week, 30 minutes each time, and beat 130 beats per minute after exercise".
Increased respiratory function increases the amount of ventilation in the lungs, which means more gas exchanges per unit time in the lung tissue. According to the law of conservation of energy, the enhancement of respiratory function may lead to an increase in energy expenditure. The way you breathe also has an impact on your metabolism. Abdominal breathing can expel more unwanted exhaust gases, including carbon dioxide, out of the body, promoting metabolism and improving circulation. It is recommended to effectively combine aerobic exercise with breathing mode (enhanced abdominal breathing training).
Another study found that aerobic exercise for more than half an hour can keep the body's metabolism accelerated throughout the day. Aerobic exercise can promote the body's perspiration, help take away waste products from the body, improve physical fitness, and make people refreshed.
High Intensity Interval Training (HIIT)
High-intensity interval training refers to the exercise mode in which short-term burst training and gentler exercise alternate. For example, running at top speed for 1 minute, then walking for two minutes, and repeating this process for 15 minutes is high-intensity interval training.
High-intensity interval training trains your heart and muscles to use oxygen more efficiently. Studies have shown that high-intensity interval training can burn more fat in the body's mitochondria (the engines that make energy in cells), speeding up metabolism while enhancing the body's ability to adapt to a fast-paced life.
There are also studies that prove that within 24 hours of completing high-intensity interval training, the body's growth hormone levels can be increased by 450%. This is really good news! Because growth hormone can not only increase the basal metabolic rate by 15% to 20%, but also promote muscle growth, slow down the aging process, and make a person younger both internally and externally!
Source: Popular Health Magazine
Author: Department of Endocrinology, Beijing Tiantan Hospital, Capital Medical University
Deputy Chief Physician Fang Hongjuan
Review: Expert of the National Health Science Popularization Expert Database
Wu Xueyan, chief physician of the Department of Endocrinology, Peking Union Medical College Hospital
Ni Guoxin, Dean of the School of Sports Medicine and Rehabilitation, Beijing Sport University
Planner: Tan Jia Wu Weihong
Edit: Yu Yunxi