After the "hot and spicy" New Year, seeing someone else's good figure may not necessarily be just envy. By mastering eating and exercise balance, everyone can also have a healthy weight. There are two treasures to maintaining a healthy weight: one is to control your mouth, and the other is to step out of your legs. The result of indulging in eating and drinking during the Chinese New Year is the need for more exercise to burn off excess fat, and energy deficit is the key to weight loss. How to Step Out of Legs 1. It is recommended to engage in moderate intensity exercise. The intensity and duration of exercise are important determinants of fat oxidation. During exercise, people need to consume energy substances such as sugar and fat to generate energy. As exercise progresses from low intensity to moderate intensity, the rate of sugar and fat consumption gradually increases. When the intensity of exercise changes from moderate to high intensity, the breakdown of fat will be inhibited or even not broken down. Because when the intensity of exercise is too high, the body cannot obtain enough oxygen. In this case, energy needs to be supplied through anaerobic glycolysis, which produces lactic acid, which is one of the reasons why we may feel a sense of soreness. Among individuals with training habits, when the intensity reaches 59% to 64% of the maximum oxygen consumption (75% to 78% of the maximum heart rate), the maximum fat oxidation rate (MFO: the maximum weight of fat that the body can oxidize per unit of time) is reached; In the general population, the maximum fat oxidation rate is reached when the intensity reaches 47% to 52% of the maximum oxygen consumption (67% to 70% of the maximum heart rate). Therefore, it is recommended to engage in moderate intensity exercise, as fat is broken down at the fastest rate. Note: Maximum heart rate=220 years old. 2. Choosing a suitable exercise method Although it has been emphasized that exercise is definitely stronger than not exercising, there can also be some tendencies in the selection of exercise methods. Because exercise can also affect fat oxidation, fat oxidation is higher during running than during cycling. Endurance training can induce adaptive changes in the body and increase fat oxidation. Of course, if you are just starting to exercise, walking is also a good choice, and walking is also the nemesis of body fat. A study found that healthy postmenopausal women lost 1.8% of their body fat after 15 weeks of walking and 3.9% after 30 weeks of walking. According to Nature, walking for 30 minutes for most of the week can significantly reduce weight and body fat percentage. In addition, a certain degree of strength training can also help increase muscle mass and maintain a graceful figure. Multiple studies have confirmed that increasing strength training is more effective in reducing body fat than aerobic exercise alone. 3. Try high-intensity interval exercise. In situations where exercise time is limited, high-intensity interval exercise (HIIT) can also be chosen to reduce fat. You can engage in high-intensity exercise for 30 seconds to a few minutes, followed by alternating low-intensity recovery training for 1 to 5 minutes; It lasts about 30 minutes, including 5 minutes of warm-up and relaxation, which can be adjusted according to one's own situation. One benefit of this exercise is that it allows for selective exercise based on the size of the surrounding space and the equipment available, from jumping on and off to climbing stairs. Compared to moderate intensity continuous training, HIIT requires a 40% reduction in training time. It should be noted that there is no foundation for exercise