North fourth Ring Road Yoga, cycling to work ten kilometers one way, is it conducive to weight loss and fitness?
- Does it help to lose weight and keep fit by cycling to work for ten kilometers one way?
- What do you think of the current fitness industry?
Does it help to lose weight and keep fit by cycling to work for ten kilometers one way?
Whether you can lose weight or not, the key depends on whether the cycling speed makes the heart rate enter the best fat-burning heart rate range of 106 bpm 124. In this range of heart rate, fat burning is the most effective and weight loss effect is also the best. As for fitness, long-term adhere to cycling to and from work, no matter how fast or slow, will play a fitness role.
I used to ride for a period of time, how to say, in order to go to work and ride a bike for more than ten kilometers, in one word: "tired".
It would be the winter of 2005. I rode my bike from Qinghe to Dazhong Temple every day. I passed HKUST, passed Agricultural University, passed the big land, passed Wudaokou, passed Jinqiu Mansion, passed Zhichun Road subway, passed Wal-Mart, and passed Boiled Fish with Bean Sprouts in Hot Chili Oil Township. I often drink free soymilk like the city god temple snacks on the north side of Zhichun Road subway station.
After the company punched in, after the meeting, I went on to ride my bike to sweep the buildings all over Beijing (running to the construction site). For the longest time, I started from the company of Dazhong Temple, riding to the second Ring Road, and then from the East second Ring Road to the fourth Ring Road. I rode to Lugang, which was under construction. I went to the steel bar planting project, went to the construction site to find workers to deal with the site problems, and then asked Party A to do the settlement. After doing this series of things, I then rode back from Lugang, finally went back to the company to punch in, and then rode back to the edge of Qinghe from Dazhong Temple.
I don't remember how many such days there were during that time, and I don't know how many kilometers I rode in a day, which is just one word: "tired"! My buttocks and thighs hurt!
On another occasion, after riding back to Qinghe, because I was tired, I didn't pay much attention to my bike. the person on the private car opened the door and opened the door rashly, and suddenly patted me on the ground. When the people on the car saw that I fell, I actually got on the car and drove away. Fortunately, I was young at that time, and I wore thick clothes in winter without falling. The next day my colleague asked me if I had remembered the license plate number. You can warn the driver to escape. I didn't think of remembering the license plate number at that time. I fell confused [I want to be quiet] but I didn't have anything to do with myself. Under normal circumstances, I wouldn't care about it. No injury is the greatest blessing!
Let me talk about it.
As long as you move, no matter what you do, it will consume energy, do not lift the bar, this is the law of the universe, move! Are conducive to fat reduction.
Movement is divided into playful movement and playful earth movement. You should belong to the latter, but unfortunately, the calorie consumption of cycling is not as large as you think. Please look at the first picture.
In other words, for every 1kg fat loss, the body needs to burn 7700 calories, which is equivalent to jogging for 13 hours and running for more than 100km. In turn, the calories you burn after running hard for an hour, eat a bag of biscuits and drink a bottle of drink to make up.
Please look at the second set of pictures.
So, should we eat less and not eat at all?
Wrong!
It is impossible to lose weight by fasting. If you fast for 12 hours, your basic metabolic level will be reduced by 40%, and the next time you eat, your body will increase energy absorption because you are afraid of hunger.
If you want to lose weight, fitness is the king. For every 1 kilogram of muscle, the body consumes an extra 110 calories a day, and the basal metabolic rate increases, which means sleeping can increase calorie consumption even if you lie still.
In addition, if you think that 0.5 jin of fat is converted by 0.5 jin of muscle, that would be a big mistake, because muscle is muscle, fat is fat, and it will not be transformed into each other. The fact is that muscles will atrophy and become smaller because they do not exercise, and fat will accumulate because they eat more than they consume.
If you want to start exercising, you'd better do it between 16:00 and 18:00, because, for one thing, the testosterone ratio is high during this period, which is good for muscle synthesis.
The second is to reduce the probability of injury, the lower the temperature, the greater the muscle viscosity, the higher the temperature, the smaller the viscosity, the higher the temperature, the better the elasticity of the muscle fiber, and the lower the temperature, the worse the elasticity of the muscle fiber. Exactly the time of day when your body temperature is highest is between 16:00 and 18:00.
Third, the strength is stronger and the training level is higher. The maximum muscle strength reached its peak at 16:00-18:00 in the afternoon. As the temperature increases, the muscle viscosity becomes smaller, the resistance decreases, and it is easier to exert strength.
Finally, when people laugh, they can mobilize 53 muscles! Laughing for 10-15 minutes can increase energy consumption, so should you train with a mask? :) I wish you success in slimming and happy remodeling.
Lose by hand, hope to adopt it, thank you for your support.
Cycling to work one way 10 kilometers, every day is 20 kilometers, not only a low-carbon and environmentally friendly way of travel, but also can enhance heart and lung function, help to lose weight.
Cycling is an aerobic exercise, according to medium-speed intensity exercise, can consume 600 calories per hour, and the faster the speed, the greater the intensity of exercise, the more calories consumed, the more obvious the weight loss effect. Pay attention to the following two points when commuting to lose weight by bike:
1. Keep cycling for a long time. Cycling exercise avoids fishing for three days and drying the net for two days, which will not play a role in losing weight. Must persevere to adhere to cycling exercise in order to achieve the effect of weight loss.
2. Combine cycling with dieting. Cycling after exercise, to consume a lot of calories, people will have a sense of hunger, at this time must control the amount of food, do not overeat, otherwise it will be counterproductive.
Finally, I wish you a pleasant bike commute and achieve satisfactory weight loss results.
I am a cyclist who has been commuting for more than 30 years. I have some practical experience.
When I used to go to work, it took me about ten minutes to get there by bike, three kilometers. At that time, the amount of food was small, and the human body was relatively thin. Later, I transferred my job and went to another place, and the distance to work by bike became five kilometers. In this way, if I commute to and from work only once a day and have a lunch break at work, I ride ten kilometers a day.
What impact did these ten kilometers have on me? First of all, I ate twice as much as before. In the past, I was full after eating one bowl, but I had to last until I ate it again. Now, one meal two bowls of rice is indispensable, and, if you want to eat, can also eat. Second, I feel that the flexibility of the body is different. Before going up and down the stairs, walking to the corner, when turning around, it was not very flexible, especially after entering middle age, this feeling was particularly obvious. Later, after cycling ten kilometers a day, this feeling was gone. I felt that when I turned the corner, the body could quickly turn around and there was no need to take one more step. Thirdly, when I ride ten kilometers a day, my body has not gained weight, my limbs are relatively symmetrical, and I have few white hairs on my head. Some colleagues say that I don't seem to be in my late sixties, but rather in my forties.
Like you, if you travel ten kilometers one way, you have to ride at least twenty kilometers a day and run on the road for two hours a day. It is certain to lose weight. But fitness, I feel a little too much, will be more tired. Exercise is necessary, but an overdose becomes poison. Therefore, according to my personal experience, it is best to ride ten kilometers a day. Too little has no effect, too much is easy to get tired. Of course, if you can't reduce the ten-hour one-way trip, then I suggest you buy a better bike, which is less tiring and faster.
What do you think of the current fitness industry?
As far as I know, the fees are different, the standards are different, and the levels are uneven. There are more problems than specialties. There are more than 20 male and female coaches in the gym I often go to, three of whom are really good at it, and two or three who teach while learning, and the rest are all bastards. I don't know where I got paid after half a month of training. There are really some people who go to the coach to look at their appearance without looking at their level, so they can only say that they each take what they need.
"Liu Xihong Girl" went viral on Douyin and launched a national fitness program.
In early 2022, Liu Yihong's fitness live broadcast on Douyin attracted 30 million fans a week. According to Wechat Index data, on April 7, 2022, the "Liu Yihong" search index grew by more than 2,280.33% month-on-month, and "Shuttlecock exercise" officially came out of the circle. Taking advantage of this popularity, Douyin recently launched a national fitness program. Douyin, together with world champions, entertainers and fitness bloggers, will present a series of live fitness courses to the public from April 25 to 30, 2022. It is expected that the number of viewers of Douyin fitness live broadcast will be further improved.
Development status of Douyin online Sports and Fitness in 2021
Judging from the Douyin Sports Fitness report, young users are still the main force of sports and fitness enthusiasts. Users aged 18 to 23, mainly "post-00", are loyal viewers of sports and fitness videos, accounting for 30% of the total number of users of all ages. The proportion of users aged 24 to 30 and those aged 31 to 40 is similar. Both 28% of the users aged 41 and above accounted for 14% of the total.
From the point of view of the operation of online sports fitness video, sports fitness has become a hot topic in 2021. In 2021, the number of Douyin sports and fitness videos increased by 134% year-on-year, the number of creators increased by 39% year-on-year, fitness anchors increased by 208% year-on-year, and live broadcast revenue increased by 141%. From this point of view, live fitness in China has a large number of potential people, and it is expected that live fitness will be further developed in the future.
Affected by the epidemic, all major platforms speed up the layout of live broadcast fitness.
Due to the repeated epidemic situation, most residents responded to the home call, the number of users of online fitness increased rapidly, Keep, Little Red Book and other applications have distributed live fitness. In January 2022, fitness network celebrity Pamela made her China debut live on Keep, and the number of followers exceeded 40, 000 in two days, while the number online reached 25000. In addition, super orangutan, music carving, Leimei China and other offline group class institutions have also joined bilibili, Xiaohongshu and other fitness live.
There are still many problems in "Live + Fitness".
This time, the mode of live fitness "out of the circle" is "large flow platform + star coach", but for the base of the existing fitness population in our country, only a few star coaches are far from enough. Compared with offline group classes or traditional gyms, online live streaming is limited by scenes and network technology, so it is more difficult for users to feel the sense of participation and easier to give up. At the same time, live fitness courses are limited by user groups, and most of them are simple and easy-to-use aerobic courses, which are of great help to rookies to the advanced stage, but they are not friendly to rookies or people with a certain sports basic. if the types of courses are not graded and adjusted as soon as possible, the user stickiness will be reduced.
-- the above data refer to the forward-looking Industrial Research InstituteAnalysis report on Market Prospect and Investment Strategic Planning of Chinese Fitness Industry
This is the current sunrise industry, and now the pace is getting faster and faster. Everyone wants to miss everything, squeeze time for everything, and finally squeeze out the time for fitness exercise. Fortunately, many people are gradually aware of this situation. More and more people sweat in the gym at night. With the popularity of fitness awareness, I believe that the fitness industry will become better and better.
Through the data query, the editor knows:
In 2019, the health literacy level of Chinese residents was 10.25%, an increase of 0.46 percentage points over the same period last year, showing a steady upward trend. At the same time, the goal is to reach 20% of our residents' health literacy by 2020 and 30% by 2030. The national health literacy is constantly improving, and the demand for fitness is also increasing.
Under this premise, the society continues to promote the forward speed of the fitness industry. It is not difficult to see that the state has made a lot of contributions to policy support and local support. Compared with other industries, the fitness industry undoubtedly has the greatest improvement in national physical quality. So compared with other investments, I think investing in such industries is promising and more subjective. Of course, now many intelligent fitness hardware enter. The whole industry is indeed developing in the direction of quantifying fitness effects, and it also brings more extreme experiences to users.
On the other hand, nowadays people are under great pressure at work and need to find ways to release their stress. Fitness has become a good choice. People's attention to their health is far from the needs of other industries.
Fitness coach is a sunny, healthy, high-paid and fashionable job. Many people say that fitness coach can easily earn 30,000 yuan a month. I think it's a bit of an exaggeration, although in the fitness coach profession, there are not a few fitness coaches with a monthly salary of 30,000 yuan. But these are also very motivated, and it can be said that they are high-end talents in the industry. The average fitness instructor's monthly income is about 15000, which is a relatively normal level.
Many people say that fitness coaches lead fashion trends. I don't fully agree with this. among the army of fitness coaches, there are many fashionistas who have good bodies and fashionable tastes, but I have also seen many fitness coaches who dress plainly. This is a matter of opinion, but no matter what kind of people become fitness coaches, it is inevitable to improve their appearance and temperament.
With regard to the career prospects of fitness coaches, with the development of society, the improvement of people's living standards and the importance of health, the fitness industry is bound to be paid more and more attention. It is said that this is an era of looking at faces, but with the continuous development of "face-making" technology, the appearance is becoming more and more homogeneous, and the figure will gradually become the focus of attention. "face-making" changes a person from the outside to the inside. then fitness is to change a person from the inside out, from temperament to self-cultivation.
And with the convening of the 19th CPC National Congress, the "National Fitness Policy" has become a national policy, and from the fitness industry in developed countries, the domestic fitness industry is just in its infancy, and fitness coaches are the main force in the fitness industry. the current number of on-the-job fitness coaches is far from meeting the needs of the fitness industry, so if you want to become a partner of fitness coaches, you have to hurry up.