In the hospital in the city center, a young man named Xiao Li is anxiously awaiting the results of the examination. Recently, Xiao Li found that his weight was rising, and his body was feeling heavier and heavier, and he was worried about whether he had any disease.
After a series of examinations, the doctor looked at the report and said to Xiao Li seriously: There is nothing wrong with your body, but you are overweight and need to strengthen exercise to improve your physical condition.
Xiao Li nodded hurriedly, he knew that he was indeed too lacking in exercise. Xiao Li asked: Doctor, I heard that you start burning fat after 30 minutes of exercise, is it true?
The doctor smiled and said, "This is a common misconception, and there has been a lot of controversy and misunderstanding about how long it takes to start burning fat during exercise.
Some people firmly believe that they have to exercise for more than 30 minutes for fat to start burning; While others feel that they burn fat just by moving.
From a scientific point of view, when the body exercises, it actually consumes carbohydrates and fats at the same time to provide energy. At the beginning of exercise, the proportion of carbohydrates for energy is relatively high, but this does not mean that fat is not consumed.
The proportion of fat supplied to energy gradually increases as you exercise, but it doesn't mean that you start burning fat at a specific point of 30 minutes.
When doing short bursts of high-intensity exercise, such as sprinting, weightlifting, etc., although the exercise time may be shorter, the body also consumes a certain amount of fat in the process.
It's just that due to the higher intensity of exercise, the consumption of carbohydrates will be more prominent. When doing long-term aerobic exercise, such as jogging, swimming, etc., the proportion of fat burned will gradually increase over time.
So why is there such a saying that "you don't start burning fat until you exercise for 30 minutes"?
This is because in some past studies, it has been found that there is a relatively significant increase in the rate of fat oxidation when you exercise for about 30 minutes.
But that doesn't mean fat hasn't been utilized before that. If you do 20 minutes of brisk walking, you can't say that the fat has not been consumed at all during those 20 minutes. Fat silently contributes energy throughout the exercise.
The doctor then said, "Xiao Li, don't be bound by this fixed concept of time. The key is to maintain the habit of exercising and choose the right exercise method and intensity according to your physical condition. ”
The benefits of exercise for the body are manifold, and not just limited to fat consumption. Exercise can enhance cardiorespiratory fitness, increase the body's metabolic rate, improve muscle strength and endurance, and more.
In the early stages of exercise, while the proportion of fat burned may be relatively low, the positive effects of exercise on physical health are already occurring.
How can we better achieve the goal of losing weight and improving physical condition through exercise?
1. Choose a sport that suits you. If you are new to exercise, you can start with some low-intensity, simple exercises, such as walking, yoga, etc. As your body adapts, gradually increase the intensity and duration of your exercise.
2. Maintain the consistency of movement. Don't fish for three days and dry your nets for two days, and exercise at least 3-5 times a week for more than 30 minutes each time.
3. Combined with dietary control. Exercise alone to lose weight may have limited results, and it is also necessary to reduce the intake of high-calorie, high-fat, high-sugar foods in conjunction with a reasonable diet.
After listening to the doctor's explanation, Xiao Li suddenly realized. He decided to make a reasonable exercise plan from now on and stick to it.
A few months later, Xiao Li came to the hospital again for a follow-up. The doctor was pleasantly surprised to find that Xiao Li's weight had dropped significantly, and all physical indicators had also improved greatly.
Xiao Li smiled and said to the doctor: "Doctor, I now understand that exercise is not about how long you have to achieve, but about persistence!" ”
summary
The statement "you don't start burning fat until you exercise for 30 minutes" isn't entirely accurate. It is necessary to establish a correct concept of movement, not to be overly entangled in a specific point in time, but to pay attention to the integrity and coherence of movement.
As long as you keep exercising and maintain a healthy lifestyle, you can reap the rewards of a healthy body. Don't be misled by this rumor again!
No matter how long you exercise, moving is a good place to start. Let's start a healthy sports journey together!
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