High temperatures can promote fat burning?
The answer is: Of course not! Although some people say that sweat is burning fat is crying. There are also a lot of useless "weight loss clothing" and "wear clothing" on the Internet. The principle is to promote sweating mainly with stuffy materials. However, in fact, high temperatures are not related to the promotion of fat burning.
It can be seen that the reduced body weight and body fat are very low in relation to high-temperature non-exercise conditions (sauna and the like). After aerobics, weight and body fat decreased significantly.
This means that high temperature sweating such as sauna will only let you dehydrate, which will reduce weight, and will not affect body fat. Only aerobic exercise like aerobics will really make you lose body fat.
So are all the same exercises that will accelerate fat burning at high temperatures and high humidity (33±1°C, 65±3%)?
The study found that under high temperature and humidity conditions, regardless of intensity, the overall energy expenditure is not much different from the normal temperature (23±2°, 45±2%), and is almost the same.
In fact, this is why many people feel that high temperatures can help boost fat burning. Because high temperatures can cause you to sweat a lot, the difference in weight before and after exercise can be significant. This gives you a false signal that you mistakenly thought that your training was effective. But in fact, all of the "products" will be destroyed by a bottle of water.
In fact, not all of your sweat is from fat, as we have said before, most of the fat is excreted through the breath (relevant reading → you lose fat, where are you?).
After the fat is oxidized, 84% is converted to carbon dioxide and you are exhaled. Only 16% is converted to water, and this part of the water has to include part of the urine that flows away... In other words, the simple discharge of water is essential. It's not about losing weight and losing weight. Just like you're deliberately gasping for breath, it doesn't mean you can call out fat...
In the past, I once shared a foreign god who uses a perspiration and drainage method to reduce weight by 24 pounds in 20 hours. He wrote after weight loss: "I just want to tell everyone that weight loss is meaningless. Fitness isn't just the numbers on the scale."
Summer indoor sports, can air conditioning?
The answer is: Yes, but don't blow your body.
There are some benefits from exercising at high temperatures. For example, you can quickly warm up and avoid injuries. However, the disadvantages of exercise at high temperatures are obviously greater.
First of all, it is easy to fatigue. Studies have found that under high temperature and high humidity conditions, exercise leads to a rapid increase in body temperature and brain temperature. Easy to cause loss of body fluids, blood concentration, blood oxygen consumption increased rapidly; In addition, due to increased blood viscosity, high temperature conditions, have an adverse effect on the metabolism of sports waste.
Usually you can run 10 kilometers. Under high temperature conditions, you can only run 5 kilometers and you are tired. Like a dog, the effect of natural fitness is far worse. At this time, it is better to move indoors and open the air conditioner to lower the room temperature.
In addition to fatigue, strength training is also likely to cause rhabdomyolysis syndrome at high temperatures. This is a possible death. Every year you see some 300 push-ups, 200 savage news, and most of the culprits are it.
For the negative effects and risk factors of these fitness, air conditioners have no problem at room temperature. As long as you pay attention not to blow the cold wind directly to the body, to avoid excessive temperature changes caused by excessive temperature, resulting in a stress response.
What should you pay attention to in high-temperature sports? What are the tricks?
In addition to air conditioning, there are some ways to better help you avoid the negative effects of high temperature sports.
The first thing that must be done is rehydration.
In the 1982 Boston Marathon, Alberto Salazar won the championship. Just as people cheered on him. When media reporters rushed in to interview him, he suddenly fainted on the finish line.
After the judgment of the doctors present, it was discovered that due to the heat-induced syncope in the dehydration during the exercise, the doctor gave him as much as 6L of salt water to send him to the hospital.
The higher the degree of dehydration, the greater the physical burden. When sweating during exercise causes body fluids to decrease to 2% of body weight, body strength and endurance will be reduced; when it reaches 4% or more, serious conditions such as muscle cramps, fever, heatstroke, or death may occur.
Therefore, be sure to drink plenty of water and drink water when exercising!
How to determine if you are dehydrated?
There are generally three conditions for judging dehydration: loss of weight, thirst, and urine color3.
Lose weight reaches 2% or more
Urine is dark yellow or brown
Strong thirst
When both of the above three conditions are true, then you may be dehydrated;
When the above three conditions are present, then you are mostly dehydrated.
(In a single case alone, dehydration cannot be determined. For example, urine yellow may be due to eating some B vitamins)
The current recommendation for ACSM hydration is 4: At least 4-7 ml/kg of water should be consumed within 4 hours before exercise.
For example, if you weigh 80 kilograms, then the best amount of fluid in the 4 hours before exercise is at least a bottle of 550 ml of mineral water. In this way, before the exercise, your body, in addition to sufficient time to make up for water, can give the stomach enough time to empty, absorb fluids, and remove excess fluid from the body.
The amount of hydration during exercise, the recent ACSM recommendation is based on changes in body weight.
However, this is too much trouble for ordinary people, and there is no point at all (you can't always exercise on the scale). Therefore, we have given according to the previous suggestion that every 15 to 20 minutes during exercise, you should drink 150-350ml of fluid 5.
For high-temperature exercise, it is recommended to supplement electrolytes and sugars in rehydration to maintain body osmotic pressure and blood sugar levels in the body.
After exercise, hydration, normal dietary supplements, hope to quickly recover, you can add 1.5L / kg of lost weight of water.
Cold water drenching is also a good means of cooling.
A study found that: When playing in a 33° high temperature environment, using a 4°C cold water spray face, you can maintain the surface temperature of the forehead below 28 degrees, effectively delaying the rise of the core temperature. Can play a role in maintaining athletic ability and improving exercise endurance. 6.
The best part of the cold water shower is the head and neck. There is no strong skin contraction for these cold stimuli (the three of them are out in the winter), and you can also use a cold towel to cover your face.
In addition, there is one more important thing is clothing.
In fact, it is relatively unsuitable for sports to use fabrics such as pure cotton that are suitable under conventional high temperatures. Pure cotton breathability can, but sweat absorption, does not get rid of moisture. High-temperature sports will be stuck on the body, which will not interfere with exercise and will also affect heat dissipation. Silk, hemp, and other materials have poor durability. Which dare to wear during exercise?