nakano? James? Many people think that "metabolic syndrome equals obesity", but only "visceral fat obesity" is related to metabolic syndrome. When fat adheres to the internal organs, it will become a figure with a tuna belly, which is common in men over 3 years old. On the other hand, obesity caused by subcutaneous fat is generally called "subcutaneous fat obesity". Fat is mainly accumulated around the waist, buttocks and thighs, and this type of obesity is more common in women. To tell the truth, visceral fat is easier to accumulate than subcutaneous fat, but it is also easier to be eliminated by improving exercise and diet. However, many people want to tighten their protruding abdomen by doing abdominal muscle exercise, but the actual effect of this practice is not good; Because even if you do abdominal exercises, you can only exercise the muscle groups close to the body surface, and you can't eliminate the visceral fat in the body. It is better to do aerobic exercise for ten minutes several times a day. To what extent should aerobic exercise be done? According to the standards of the American Sports Medical Association, it is recommended to do exercise for more than 3 minutes a day. This doesn't mean that you have to do exercise for more than 3 minutes at a time. It doesn't matter if you do it separately. It used to be said that it takes more than twenty minutes to do aerobic exercise before fat burns. In fact, this is a wrong idea. Even if you do ten minutes' exercise three times a day, you can fully burn fat and keep healthy. Moreover, according to a paper published in March 217 by a research team led by Dr. Gary O'Donovan of the University of Loughborough in the United Kingdom, it will be equivalent to doing 3 minutes of exercise every day, and if it is done at one time on weekends, it will also show full effect. In other words, even if you do 9 minutes of exercise twice on weekends, you can still get the effect of doing 3 minutes of exercise a day for six days. Nakano? James? Many people think that "metabolic syndrome equals obesity", but only "visceral fat obesity" is related to metabolic syndrome. When fat adheres to the internal organs, it will become a figure with a tuna belly, which is common in men over 3 years old. On the other hand, obesity caused by subcutaneous fat is generally called "subcutaneous fat obesity". Fat is mainly accumulated around the waist, buttocks and thighs, and this type of obesity is more common in women. To tell the truth, visceral fat is easier to accumulate than subcutaneous fat, but it is also easier to be eliminated by improving exercise and diet. However, many people want to tighten their protruding abdomen by doing abdominal muscle exercise, but the actual effect of this practice is not good; Because even if you do abdominal exercises, you can only exercise the muscle groups close to the body surface, and you can't eliminate the visceral fat in the body. It is better to do aerobic exercise for ten minutes several times a day. To what extent should aerobic exercise be done? According to the standards of the American Sports Medical Association, it is recommended to do exercise for more than 3 minutes a day. This doesn't mean that you have to do exercise for more than 3 minutes at a time. It doesn't matter if you do it separately. It used to be said that it takes more than twenty minutes to do aerobic exercise before fat burns. In fact, this is a wrong idea. Even if you do ten minutes' exercise three times a day, you can fully burn fat and keep healthy. Moreover, according to a paper published in March 217 by a research team led by Dr. Gary O'Donovan of the University of Loughborough in the United Kingdom, it will be equivalent to doing 3 minutes of exercise every day, and if it is done at one time on weekends, it will also show full effect. In other words, even if you do 9 minutes of exercise twice on weekends, you can still get the effect of doing 3 minutes of exercise a day for six days. However, the threshold for sudden long-term exercise is higher, so people who lack exercise may still be divided into several times a day, and it is ideal to do short-term exercise. Doing aerobic exercise for a long time will give people the illusion that fat loss is faster, but it is not the same. During the period after aerobic exercise, the fat will circulate because of the residual heat in the body. This state is called "Post-exercise Excess Oxygen Consumption (EPOC)". It is said that after exercise, the calories consumed will increase and last for about two to four hours. In short, the more you do short-term exercise several times a day, the more you can see the effect of EPOC. When it comes to aerobic exercise, the first thing that people think of is walking. It's just that hiking basically has to be done outside, so you can't go out for exercise when the weather is bad. Although you can also go to the gym and walk on the treadmill, it will still make people hesitate to join the gym because of this demand. Therefore, this time, I want to introduce you to do aerobic exercise with "step pedal", which is the so-called "pedal exercise". In this way, no matter whether the weather is good or not, you can exercise while watching TV in an air-conditioned room. For those who don't have a step pedal, please make good use of the height difference in the stairs and other places at home. In addition to the general "basic pedal movement", it will be combined with the "cross-board" movement across the step pedal and the "knee-lifting" movement on the step pedal to enhance the exercise intensity. Of course, the height of the step pedal and the speed of going up and down can be adjusted. Please continue to do pedal exercise for fifteen minutes at a suitable intensity. This article is taken from "The doctor said," Please exercise! ",the strongest symptomatic exercise guide"/Nakano? James? Shoichi (Japan's chief physical trainer)/Takeo Tanaka (teaching assistant/supervisor of sports medicine comprehensive center of Keio University Hospital)/Ark Culture