最快速減肥要做什麼運動?如何燃燒脂肪?柏格醫生 Dr Berg
Summary
TLDR本文讨论了不同运动活动每小时燃烧卡路里的数量,并强调了燃烧脂肪而非糖分的重要性。根据体重155磅的人进行一小时运动的估算,从睡觉时的50卡路里到全速冲刺的1200卡路里不等。文中还提到了提高线粒体健康、增加肌肉量和适当饮食对提高新陈代谢和燃烧脂肪的重要性,以及如何通过锻炼、间歇性禁食和冷疗等方法刺激线粒体生产。
Takeaways
- 😴 睡觉每小时可以燃烧大约50卡路里。
- 🛋️ 坐着不动,例如在沙发上,每小时可以燃烧大约65卡路里。
- 🍬 嚼口香糖、笑和坐立不安都能轻微增加燃烧的卡路里。
- 🚶♂️ 站立需要更多的能量,每小时可以燃烧大约110卡路里。
- 💏 性行为虽然不是运动,但每小时可以燃烧约200卡路里。
- 🧘 做平板支撑一小时可以燃烧大约240卡路里。
- 🚶♀️ 快走每小时可以燃烧约340卡路里。
- 🚴♂️ 骑自行车以10英里每小时的速度,每小时可以燃烧约470卡路里。
- 🏃♂️ 跑步速度在6到7英里每小时,每小时可以燃烧约590卡路里。
- 🏃♀️ 全力冲刺,每小时可以燃烧高达1200卡路里,但这是不切实际的。
- 🔥 燃烧卡路里的目的可能是为了减肥,而减肥时更希望燃烧的是脂肪而不是肌肉或糖分。
- 🚴♀️ 骑自行车、跑步和游泳等高强度运动可以燃烧大量卡路里,但也要考虑到休息和恢复。
- 💊 某些药物,如他汀类药物,可能会破坏线粒体,影响能量产生。
- 🥩 肉类是线粒体的良好燃料,含有B族维生素、微量元素和蛋白质。
- ❄️ 冷暴露疗法可以迫使线粒体产生大量能量。
- 🌡️ 代谢组学测试可以帮助了解线粒体的健康状况和是否获得足够的燃料。
- 🏋️♂️ 高强度间歇训练可以在短时间内提高生长激素水平,有助于睡眠时燃烧脂肪。
- 🍚 饮食中的碳水化合物过多可能会阻碍脂肪燃烧,导致体重减轻效果不佳。
- 🔬 代谢组学测试可能是预测健康问题的未来趋势。
Q & A
根据视频脚本,每小时消耗的卡路里最多的运动是什么?
-根据视频脚本,每小时消耗卡路里最多的运动是全速短跑,可以消耗大约1200卡路里。
为什么说全速短跑消耗的卡路里是“荒谬的”?
-视频脚本中提到全速短跑消耗的卡路里是“荒谬的”,因为实际上没有人能够连续跑一个小时而不休息,所以这个数字更多是理论上的比较值。
视频提到了哪些因素会影响燃烧卡路里的效率?
-视频提到了多种因素会影响燃烧卡路里的效率,包括线粒体的健康、饮食(特别是碳水化合物的摄入)、训练强度、休息和恢复、以及一些药物(如他汀类药物)的影响。
为什么说燃烧脂肪比燃烧糖更有助于减肥?
-视频解释说,燃烧脂肪比燃烧糖更有助于减肥,因为当你摄入糖时,身体会优先燃烧糖。只有当糖储备耗尽时,身体才会开始燃烧脂肪。因此,减少碳水化合物的摄入可以帮助身体进入脂肪燃烧模式。
视频提到了哪些方法可以增加线粒体的数量和强度?
-视频提到了多种方法可以增加线粒体的数量和强度,包括适当的锻炼、足够的休息和恢复、增加肌肉量、冷暴露疗法、以及通过饮食摄入足够的营养(如肉类中的B族维生素、微量元素和蛋白质)。
为什么说间歇性禁食可以刺激线粒体的产生?
-间歇性禁食可以刺激线粒体的产生,因为它迫使身体在没有外部能量来源的情况下寻找能量,从而增加线粒体的生成和能量效率。
视频中提到的“metabolomic testing”是什么?
-Metabolomic testing是一种测试方法,可以分析身体内的代谢物,帮助了解线粒体的健康状态和能量代谢情况。这种测试可以预测健康问题,甚至在它们变得明显之前。
视频中提到了哪些运动每小时消耗的卡路里大约是420?
-视频中提到每小时消耗大约420卡路里的运动包括垒球、棒球、滑旱冰、滑冰、举重(高强度)、尊巴舞、舞蹈训练和有氧操(中等强度)。
为什么说高强度的运动不一定能持续一个小时?
-视频解释说,许多高强度的运动如全速短跑或高强度的有氧训练,由于其高强度,大多数人无法持续进行一个小时。这些运动通常需要在高强度活动和休息之间交替进行。
视频中提到的“生长激素”在减肥中扮演什么角色?
-视频中提到生长激素可以帮助减少胰岛素抵抗,促进肌肉增长和脂肪燃烧。尽管某些高强度运动在运动期间消耗的卡路里可能不多,但它们可以刺激生长激素的产生,从而在运动后的24到48小时内帮助燃烧脂肪。
Outlines
🏃♂️ 燃烧卡路里的顶级运动
本段讨论了不同活动在一小时内燃烧的卡路里数量。以155磅体重的人为基准,列出了从睡眠到高强度运动的各种活动。例如,睡觉每小时燃烧50卡路里,坐着不动每小时65卡路里,而站立则需要更多的能量,每小时110卡路里。性行为每小时可燃烧约200卡路里,但大多数人不会持续一小时。平板支撑、快走、保龄球、家务、园艺、瑜伽等活动每小时燃烧的卡路里也有所不同。更高强度的活动,如篮球、足球、跑步、游泳和越野滑雪等,每小时燃烧的卡路里更多。最后提到,砍木头每小时可燃烧1196卡路里,而全速短跑则高达1200卡路里。
🔥 燃烧卡路里的深层含义
这一段深入探讨了燃烧卡路里的目的和机制。首先指出,大多数人燃烧卡路里是为了减肥。然后解释了不同类型的卡路里(糖、脂肪、蛋白质)以及它们在不同情况下的燃烧顺序。强调了避免过度训练和确保充足的休息以保护肌肉的重要性。讨论了线粒体在能量产生中的作用,以及如何通过健康的饮食、适当的锻炼和足够的休息来增强线粒体的功能。提到了一些可能影响线粒体健康的因素,如某些药物和胰岛素抵抗。最后,介绍了代谢组学测试,这是一种可以评估线粒体健康状况并预测健康问题的测试方法。
🍽️ 饮食与锻炼在减肥中的作用
本段讨论了饮食和锻炼在减肥过程中的作用。指出锻炼只占减肥成功的15%,而饮食则占85%。强调了在锻炼时保持高强度和涉及全身肌肉的重要性。同时提醒人们注意不要在锻炼后摄入过多的碳水化合物,因为这会阻碍脂肪的燃烧。讨论了生长激素在促进肌肉增长和脂肪燃烧中的作用,以及如何通过间歇性禁食和其他方法来刺激线粒体的产生。最后,建议观众通过研究视频内容来了解如何通过健康的饮食来维持健康的线粒体。
Mindmap
Keywords
💡卡路里
💡运动
💡新陈代谢
💡线粒体
💡肌肉质量
💡脂肪燃烧
💡高強度间歇训练
💡生长激素
💡胰岛素抵抗
💡饮食
💡代谢组学
Highlights
根据体重155磅的人计算,不同运动每小时消耗的卡路里对比。
睡觉每小时消耗50卡路里。
坐着不动每小时消耗65卡路里,嚼口香糖、笑和坐立不安可以增加消耗。
站立消耗的能量略多,每小时约110卡路里。
性行为每小时大约消耗200卡路里,但大多数人不会持续一小时。
平板支撑每小时消耗240卡路里,但大多数人难以持续一小时。
快走每小时消耗约240卡路里。
园艺或庭院工作每小时消耗270卡路里。
瑜伽每小时消耗280卡路里。
椭圆机中等强度训练每小时消耗约400卡路里。
高强度瑜伽每小时消耗约400卡路里。
垒球、棒球、滑旱冰、滑轮和举重等运动每小时消耗约420卡路里。
有氧舞蹈、排球、徒步旅行和网球等运动每小时消耗约450卡路里。
骑自行车12到14英里每小时消耗约470卡路里。
篮球、足球、跑步和椭圆机高强度训练每小时消耗约480卡路里。
游泳中等强度每小时消耗510卡路里,越野滑雪每小时消耗550卡路里。
武术、跳绳和攀岩每小时消耗560到570卡路里。
高强度间歇训练、CrossFit每小时消耗590卡路里。
上坡跑步每小时消耗高达800卡路里。
伐木每小时消耗高达1196卡路里。
全速短跑每小时消耗高达1200卡路里。
燃烧卡路里的目的不仅是为了减肥,还涉及到燃烧哪种类型的卡路里。
锻炼时细胞内线粒体的健康程度决定了卡路里的燃烧效率。
增加线粒体数量和强度的方法包括适当的锻炼、休息、增加肌肉量等。
饮食在减肥中的作用大于锻炼,正确的饮食习惯对燃烧脂肪至关重要。
代谢组学测试可以评估线粒体的健康状况和能量代谢。
Transcripts
what is the highest burning calorie
exercise activity that ever existed on
this planet that's what we're going to
talk about today now this information is
based on a person that weighs about 155
lbs and all of these activities are
based on one hour of doing them a lot of
these exercises cannot be performed for
a whole hour but just to give you a
relative comparison per unit of time I'm
going to list everything by the calories
burned and then when we're done I'm want
to clarify by some really important
points on calories because it's not all
about burning calories we start with
sleeping you'll burn 50 calories per
hour when you're sleeping and then we
graduate to sitting being sedentary
sitting on the couch 65 calories per
hour you can burn just by doing nothing
and just as a side note if you chew gum
you can burn a few more calories an hour
if you laugh you can burn a few more
calories per hour and if you fidget you
can burn a few more calories per hour
all very insignificant so when you're
sitting there watching TV at night
eating popcorn find a comedy start
laughing fidget while you're chewing gum
and eating the popcorn at the same time
then we have standing takes a little
more energy to stand so we have 110
calories sex it's not an exercise I
guess it could be you'll burn about 200
calories an hour but most people do not
spend an hour performing that exercise
probably more like I don't know 4
minutes maybe 10 minutes then we have
planks if you did plank for an hour
you'd burn 240 calories that seems
pretty strange because it seems like a
plank would burn way more calories I'll
have to double check that one but I tell
you one thing I don't think most people
can do a plank for more than you know 5
10 minutes let alone an hour okay then
we have walking moderate Pace about 3 m
an hour you'll burn about 240 calories
an hour bowling is 250 calories house
cleaning vigorous effort 250 calories
gardening or yard work is 270 calories
yoga you can burn 280 calories walking
briskly at 4 miles an hour 340 calories
golfing 360 calories per hour and then
if you do the elliptical training
moderately it's about 400 calories an
hour now a more high-end yoga like a
Power Yoga would you could burn about
400 calories okay and then the next
series of exercise all burn about
roughly about 420 calories
softball baseball rollerblading roller
skating bicycling at 10 mph
weightlifting vigorous effort Zumba
dance workout and aerobics moderate
effort all are 420 calories per hour
then we have like aerobic dancing
vigorously that's 440 calories per hour
volleyball is
450 uh calories per hour hiking with a
backpack 450 calories per hour playing
tennis it's 450 calories rowing 470
bicycling about 12 to 14 mph is about
470 calories and then the next series of
uh exercises all burn about 480 calories
per hour basketball soccer running 5 to
6 miles an hour elliptical training
vigorously all 480 calories per hour and
then we have swimming moderate effort is
510 calories CrossCountry skiing I've
done that it's a pretty serious workout
that's 550 calories per hour then we
have martial arts Judo karate Etc 560
calories an hour jumping rope 560
calories an hour I want to see you jump
rope for an hour rock climbing indoor
and outdoor 570 calories and of course
that all depends on you know how many
breaks that you're taking in between the
rock climbing I don't think anyone could
rock climb for straight 1 hour then you
have rowing vigorous ly 570 calories
kickboxing 580 calories bicycling
vigorously at 14 to 16 mph 590 calories
then we have running at 6 to 7 mph 590
calories swimming vigorously
high-intensity interval training
CrossFit all of them are 590 calories an
hour now of course they're not factoring
in the rest periods and all that because
obviously when you're resting you're
going to burn less calories running up a
hill 800 calories per hour yeah I like
to see you run up a hill for an hour I
think I can make it about 15 to 20
seconds before I have to take a break
now we have running at 10 m hour that's
pretty fast over
1,126 calories of course no one's going
to be able to run an hour at that speed
but just to look at how many calories
you would burn comparatively it's quite
a few oh check this out chopping wood
with an axe 1,000
196 calories per hour and then we have
the top exercise that burns the most
calories and that's a Flatout Sprint
that's at 1,200 calories per hour we
know that's ridiculous but if you're
doing a Flatout Sprint and you're using
every bit of energy you're going to burn
some serious calories now that's all
really interesting but I need to explain
some key things about burning calories
what is the purpose of burning calories
why why do you want to burn calories
chances are it's probably to lose weight
right now we have to ask the question
what type of calories do you want to
burn do you want to burn your sugar
calories or do you want to burn your fat
calories or do you want to burn your
protein calories your muscle protein
probably not so you probably want to
burn fat right so if you actually
consume sugar you're going to burn sugar
if you consume fat without sugar you
will burn fat and when your body starts
burning off your own protein your muscle
that's in a situation where you are
overtraining you haven't slept maybe
you're doing prolonged fasting and in
addition to that you've tapped out like
not just your glycogen Reserve but your
your fat reserves and then now the
muscle is going to be the last thing to
be burned and that's called starvation
with some of these longdistance Runners
they have a bit of atrophy because
they're generating so much energy and
burning so many calories it's very
difficult to maintain a large volume of
muscles because if you keep the
intensity high and you increase duration
you also increase cortisol cortisol
destroys the muscles it's very important
as we're talking about calories to make
sure you never overtrain so if we take a
look at what's really happening inside
your cells when you exercise you're
using energy through the machine called
the mitochondria the amount of calories
that you're burning really is dependent
on how healthy that that mitochondria is
how do you know if you have a good
mitochondria well take a look at your
energy how much energy do you have can
you exercise and have more endurance and
and have more energy even after you work
out to some degree certain medications
destroy the mitochondria like statin
drugs which block cholesterol and one of
the big reasons is because it depletes a
very important nutrient that's needed by
the mitocondria to make energy and
that's called co-enzyme Q10 also ELC
carnitine is another one as well so
there are several things that can help
increase the number of mitochondria in
the strength of course exercise will do
it but only if you're resting between
your exercise and you're fully
recovering having a good thyroid can
help the number of mitochondria
increasing more muscle mass will
automatically give you more mitochondria
and this is why it's important if you
want to improve your metabolism to make
sure you have sufficient muscle mass and
even people doing OIC right what they do
is they lose weight but they also lose
muscle as a side effect I mean sometimes
people have this idea that oh yeah I'll
be on this medication the rest of my
life really I I don't think so so you
might start out losing weight and then
all of a sudden lose your mitochondria
doing intermittent fasting can also
stimulate the production of more
mitochondria but I want to say something
there's a fascinating test that um can
look into the mitochondria it's called
metabolomics and determine if you're
getting enough fuel to even feed the
mitochondria especially if someone is
exercising it's very important to get
enough fuel to feed the machine one of
the best fuels for the mitochondria is
meat meat apparently has all the
co-actors the B vitamins the trace
minerals and the most protein to feed
that mitochondria and make it strong
cold imersion therapy or cold sh flowers
can actually do some interesting things
because it forces the mitochondria to
generate a tremendous amount of energy
from your food there's been some data
that resveratol can help uh stimulate
more mitochondria if you have insulin
resistance which probably 90% of the
population has that can severely destroy
your mitochondria it can prevent you
from using glucose and if you keep
eating glucose we can't burn ketones so
in other words to get into fat burning
you need to cut down your carbs now the
other topic is growth hormone growth
hormone can also help reduce this
insulin resistance it can also help you
build more muscle can help you burn more
fat even though you might be sprinting
for 10 to 15 seconds and then resting
for 4 minutes you might not be burning a
lot of calories but
what's going to happen is you're going
to increase growth hormone 24 to 48
hours later while you're sleeping so
you're going to be burning fat while
you're sleeping and this is why you have
to look Beyond just the mechanics of
burning calories because there's other
factors involved one other big mistake
that a lot of exercisers do is when they
try to burn calories with exercise
they're putting tremendous amounts of
energy out at the gym and their their
diet is too high in carbs so they'll end
up burning off the sugar now they're
hungry and they're craving sweets and
sugar and they keep putting the carbs
back in having these little snacks so
they never really lose a lot of weight
because they're running their body on
glucose and they're just putting it
right back so if we're talking about
weight loss exercise accounts for 15% of
your gains whereas the diet can be about
85% of your gains because regardless of
how many calories you're burning
what if you could just focus on burning
fat calories wouldn't that be a smart
thing to do versus increasing the
metabolism to burn off more sugar
calories which you then replace with
sugar doesn't make sense but if we're
talking about exercise and we want to do
an exercise that burns the most calories
you'd want to keep the intensity the
highest possible intensity you can do
and involve the most muscles upper body
and lower body recently I was doing a
metabolomic test on my mitochondria I
exercise a lot I run up hills I do all
sorts of things I was over training so I
cut that back got more sleep and now the
mitochondria is better so that's why the
metabolomic testing I think is going to
be the wave of the future because you
can predict things well before they
become symptomatic for more information
on the best diet that you should be on
to be able to have really healthy
mitochondria you should probably study
this video right right here
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