What is a healthy diet? Many of us who are spending the days likely sitting all day or driving a lot when we go out, there is a possibility that we might lack exercises. The World Health Organization (WHO) has reported that 38% of Japanese people over the age of 18 do not get enough exercise. It is important to understand that we need to make our limited time for exercising most effective for us but how can we achieve that? Here are a few pointers.
What is a Healthy Diet? “Moderate Intensity” Exercise is Recommended
In the past, it was thought that prolonged intensive exercise will be good for losing wight, but recently, it has been discovered that too strenuous exercise might not be good and in fact, it might be counter-productive for the body in terms of burning fat. The most effective way to burn fat is to do aerobic exercise that feel “easy but a little hard”.
Fast walking or going up and down flights of staircases might actually be good to achieve this optimum exercise level. This moderate-intensity types of exercises done daily is effective for both losing weight and keeping health intact.
A good simple guide is that you can barely smile and have conversation but you definitely cannot sing. The level of intensity of course vary with age but in general, one should achieve a heart rate of 138-(age/2) is a good guideline. Recently, there are some heart rate monitor apps available on smartphones, so it’s a good idea to take advantage of them.
What is a Healthy Diet? Do You Need More Than 20 Minutes in a Row to Burn Fat?
what is a healthy diet? “When you hear the saying “at least 20 minutes of aerobic exercise a day,” many of you may wonder, “Should I make more than 20 minutes a day of aerobic exercise to burn fat?” This is in fact a valid question, but it does not mean that fat is not dissolved until 20 minutes but with the 20 minutes of aerobic exercise daily, the body will continue to be in a fat-burning stage even after the exercise.
Even if you can’t make it for 20 minutes continuously, you can burn also fat for every 5 or 10 minutes‘ exercise, so aim for a total of 20 minutes or more by accumulating short periods of time. The key to aerobic exercise is to continue it as often as possible every day, rather than doing it for a long time at once.
Exercising in the Evening Has a Triple Effect
If you can choose when to exercise, evening is the best time. It is known that the human body has a greater capacity for exercise in the evening than in the morning. Evening exercise raises the body temperature at night making it easier to get a good night’s sleep and it does increase the amount of growth hormone secreted during sleep making it easier to get rid of fatigue after exercise.
Timing of Exercise
When exercising for the purpose of weight loss or fat reduction, it is recommended to exercise before eating and on an empty stomach. When you are hungry, you have less carbohydrates in your body, so in order to compensate the lack of carbohydrates, stored fat is broken down and consumed preferentially. Therefore, exercising before a meal helps to consume fat and leads to efficient weight loss.
After a Workout, Always Eat Your Veggies First, Then Your Protein!
If you eat carbohydrates or fatty foods right after making exercise, the diet effect will be halved because the foods tend to turn into fat. Eat vegetables first, then protein and carbohydrates later. This is done to prevent fat from sticking to the body. Aerobic exercise converts carbohydrates and fats in the body into energy and promotes fat burning. However, if you do such exercise too much for too long, you may run out of energy and the protein in your muscles may be used as energy.
Also, even low-impact exercise can exhaust the muscles. Protein is the best way to recover and strengthen the damaged muscles. Within 45 minutes after aerobic exercise, the body will be in a particularly good state to absorb the nutrients it has ingested. This is the best time to consume protein to help your muscles recover efficiently.
In this article, we have introduced some tips on how to exercise for a healthy diet.
Why don’t you start incorporating exercise into your life little by little, without straining yourself, and start aiming for a healthy body today?