In the winter, you may find that the weight quietly “up” a lot.
Some people will use the “longer meat to carry freezing” to comfort themselves, in fact, most people misunderstand the meaning of “long meat”, and fat, compared to the effect of muscle cold is better.
The cold rely on muscle rather than fat
I don’t know if you have observed, most people who work out regularly are not afraid of the cold, and wear clothes will be thinner than fat people. You may have questions, fat people so much body fat, why not carry freezing?
In fact, long “meat” can indeed help cold, but from the point of view of heat production, muscle is better than fatty meat cold effect.
Fat: insulation and insulation
Most of the fat is located under the skin, which is the main way to store heat in the body, and also has a warming effect. However, fat does not allow itself to produce heat, its mechanism of cold protection is to prevent the loss of body heat, equivalent to insulation insulation.
To use an analogy, fat is like a coat, it can help you block the wind and keep you warm, but it cannot produce heat by itself.
Muscle: heat production and insulation
Muscle tissue is rich in capillaries and fiber distribution, while blood flow brings heat to the muscles, the faster the blood circulation, the warmer the body. This explains why the hands and feet, which are furthest from the heart, are often the first to sense cold when a person has a chill.
In contrast to the stored heat of fat, muscles are able to produce heat on their own. The main site of heat production in the body is the mitochondria, and muscle cells are rich in mitochondria, which are an important part of the body’s heat production.
Winter, the “golden period” for muscle building
Winter temperatures are lower, the body sweats less compared to other seasons, but also slow down the metabolic rate in the body. As a result, more energy is stored to help build muscle.
In addition, winter fitness can help the body to improve cold tolerance, speed up the rate of blood circulation and metabolic rate, burning fat will be faster, muscle content will increase.
The exercise method of muscle building includes 3 types of training: self weight training, light equipment training and heavy equipment training. No matter which type of training should follow the guidance of professionals, scientific norms and action standards. The following principles should be followed when training.
1
Balanced exercise, targeted
A complete training to have 8 to 10 different movements, involving the main muscle groups of the body, covering different parts, not just legs or arms, but also each part of the training in place, and then start training the next part, not “eyebrows and beards a grasp.
Young people can do some equipment exercise to increase muscle mass, and do enough, adhere to good. Some older people feel that the amount of exercise in the square dance can increase muscle. In fact, square dance is just “activity”, the muscle training effect is poor, jumping a night may not be as good as doing 20 times a single-leg squat.
2
The first to train large muscle groups, then small muscle groups
Large muscle group training refers to the movement involving more than two joints, such as the bench press; small muscle group training refers to the movement of two joints below, such as small arm bending dumbbells.
3
Progressive and measured
The amount of exercise to exceed the amount of daily activity, feel slightly more effort to have an effect, generally 2 to 3 times a week, each interval of not less than 48 hours, the weight of the equipment to repeat 8 to 12 times after the action is not appropriate to do.
Pay attention to ensure that the action specification, on this basis to gradually increase the number of times and weight, and finally try to increase the speed, do not put the cart before the horse.
Muscle most can not lack 3 kinds of nutrition
Strong muscles are inseparable from exercise, and it is also very important to make up for the nutrition. The “Life Times” comprehensive Chinese Taiwan “health” magazine article, summarized several muscle essential nutrition.
Protein
Growing muscles and maintaining strength
The nutrient most directly related to muscle mass is protein, whose Food sources include milk, lean meat, soy products and so on. Studies have shown that protein scattered over three meals is more effective in synthesizing muscle than concentrated in one meal.
Calcium
Slows bone loss and prevents muscle atrophy
99% of the calcium in the human body is present in the bones and teeth, the remaining 1% is scattered in various software tissues and body fluids, these calcium and nerve conduction, muscle excitation and contraction, blood clotting and other roles closely related. Foods rich in calcium include milk, green leafy vegetables, tofu, soybean skin, cheese, dried small fish, etc.
Vitamin D
Prevents muscle pain
Studies have shown that adults who are deficient in vitamin D are more likely to have bone and muscle pain. Therefore, vitamin D is indispensable to build muscle strength. Food sources of vitamin D include animal liver, egg yolk, sea fish such as sardines and mushrooms.
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