提到消除肥胖、瘦身，大多数人想到的都是“非运动不可”。的确，和改善饮食并列为“不发胖生活”的关键就是运动。两者就像车子两侧的轮子，并存才能收到明显的效果。
不过，“不发胖生活”并不需要造成满身大汗，隔天还会肌肉酸痛的重量级运动。
原因有两个：其一，对平常不运动的人来说，一下子做太剧烈的运动很容易受伤，或是造成肌肉、关节受损。
更可怕的是，动脉硬化严重的人，如果运动太剧烈，会导致血压突然上升，很可能进一步引发心肌梗死或脑梗死。
其二，剧烈运动无法长久持续。就算能集中运动，也瘦了下来，但停止运动之后马上恢复原状，也没意义。想贯彻“不发胖生活”，就需要在能力范围以内持之以恒地运动。
“不过，剧烈运动不是能消耗更多热量，因而才会变瘦吗?”针对这个疑问，大家应该知道，即使在日常生活中，也能借由各项作业消耗跟运动同等的热量。能做到平常勤加打扫，或是通勤时快速步行，就算没有特地抽出时间来运动，也能消耗相同程度的热量。
“不发胖生活”中的运动，最大目的是拥有健康。和锻炼体魄的运动不一样，重点就是必须连膝盖疼痛、心脏衰弱的人也做得到，前提是不造成身体负担。
所以与其说“运动”，不如说是“提升活动量”来得更恰当。
比方说，原本开车通勤的男性改成搭电车上下班。
假设从家里到车站要10分钟，从车站搭电车到公司需要20分钟，从下车的车站走到公司要10分钟。
从家里到车站快步走消耗50大卡;在电车里站立10分钟是24大卡，乘以2就是48大卡;从车站到公司也是快步走，消耗50大卡。单程一共消耗了148大卡，一趟来回则可消耗296大卡。
根据日本厚生劳动省统计，日本人每人每天平均多摄取的热量是300大卡，这样算起来，只要快步行走通勤就几乎能抵消掉多余的热量了。
实际上的确也有好例子。
在我诊所的患者之中，就有半年减掉四公斤的人。我问他是怎么瘦下来的，对方回答“没特别做什么运动”，只是平常尽量不搭电梯或电扶梯。
“我发现即使不上健身房，也能在身边找到这么理想的健身器材。”这番话让人非常佩服。检查之下，这位患者连三酸甘油酯和血糖值都有明显下降。
大家在运动之前，应该要先舒缓僵硬的脑袋才对，重点不在重量级的运动，而是养成活动身体的习惯。
那些表示“平常太忙没时间运动”或是“先前运动过但没能持续”的人，都把运动这件事想得太严肃。
放松心情，从能力范围内开始就行了，毕竟运动最重要的就是“实践”和“持之以恒”，这么一来才有意义。
Mention to eliminate obesity, diet, most people think of is a "non movement can not be". Indeed, and improve diet as "not fat life" is the exercise. The two sides asthe car wheels, can get an obvious effect.
However, "not fat" does not need to cause sweating, heavyweight movement willmuscle soreness the next day.
There are two reasons: first, the ordinary people who do not exercise, try to do too much strenuous exercise is very easy to be injured, or is caused by muscle, joint damage.
More terrible is, hardening of the arteries, serious people, if the movement is toointense, will lead to a sudden rise in blood pressure, is likely to trigger furthermyocardial infarction or cerebral infarction.
Secondly, strenuous exercise can not continue for a long time. Even if can focusmovement, but also thin down, but recovered immediately after stop motion, and have no meaning. To implement the "not fat", need to persevere to move in therange.
"However, strenuous exercise can not consume more calories, so it will become thin?" in this question, we should know, even in daily life, but also by the operation with the same heat consumption of sports. Can do the usual hard to clean, or walk fast commuter, even if not made time to exercise, can consume the same degree of heat.
"Don't get fat life" movement, the biggest goal is to have healthy. And exercise body movement is not the same, the emphasis is to even the knee pain, weak heart person can do, the premise is not cause physical burden.
So instead of saying "movement", rather than "promotion activity" is more appropriate.
For example, the original car commuting to work by tram on men.
Hypothesis from home to the station 10 minutes, take a car to need 20 minutes from the railway station, 10 minutes from the bus station go to the company.
A brisk walk to the station consumes 50 calories from home; in the tram stand for 10 minutes is 24 calories, multiplied by 2 is 48 kcal; from the station to thecompany also is hurried, consume 50 calories. One-way expended 148 calories,trip back can consume 296 calories.
According to the Japanese health ministry statistics, the Japanese average per person per day intake of 300 calories, with this, as long as brisk walking commuteralmost able to offset the excess heat.
Indeed, there are good examples.
In my clinic patients, there are six months lost four kilograms. I asked how he wasthinner, the other answer is "didn't do what movement", just try not to take the elevator or escalator.
"I found that even don't go to a gym, also can find so ideal fitness equipment in the side." This words let people admire. Check under, the patients with triglycerideand glucose values have dropped considerably.
Everybody in the movement, it should relieve stiff head, the focus is not on the heavyweight movement, but to develop the habit of physical activity.
Those who said "usually www.5swj.com too busy time movement" or "previous motion but didn't last" of the people, the movement of thought it too seriously.
Relax, begin from the range, the most important movement is "practice" and"persevere", so it has significance.
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