Recently, many social media platforms have seen similar headlines: less than 30 minutes of exercise is equivalent to white exercise! Only by exercising for more than 30 minutes can one truly lose weight. The rumor analysis has no scientific basis. When we start exercising, the glycogen and fat in our body together provide energy for the body, and the longer we exercise, the more energy we consume. The so-called exercise for thirty minutes can lead to weight loss. A more scientific explanation is that after thirty minutes of exercise, the consumption of fat will significantly accelerate. Studies have shown that in the early stages of exercise, the proportion of fat energy supply can reach 40%, and after about ten minutes of exercise, the proportion of fat energy supply can reach 50%, which is equivalent to glycogen. Due to the fact that glycogen storage in the human body cannot be compared to fat, when glycogen is rapidly consumed through exercise, the body is forced to use the stored fat. I believe you have seen similar headlines on many social media platforms: Exercise for less than 30 minutes is equivalent to white exercise! Only by exercising for more than 30 minutes can one truly lose weight! These statements may not make you persist in exercising more, but may make you hesitate before starting: since 1 minute and 29 minutes of exercise are the same, it's better to find a time when you have enough time to exercise well. And weight loss plans for aesthetic or health reasons have been repeatedly postponed. In fact, on the road to weight loss, what is even rarer than perseverance is the truth about how to lose weight correctly. Does it take 30 minutes of exercise to lose weight? This statement seems to refer to the fact that there is a switch in your body that, from the first second to the 29th minute and 59th second of exercise, the fat remains motionless. However, if the second hand jumps another second, it will gallop out like a wild horse. You know, this is just too exaggerated. When the human body starts exercising, whether it's a light walk or a vigorous run, the body uses both glycogen and fat as energy sources. This is because the body needs energy to support muscle activity. In the early stages of exercise, glycogen is prioritized for use due to its rapid release of energy. However, as exercise continues, especially during low to moderate intensity aerobic exercise, the proportion of fat as an energy source gradually increases. The statement that 'exercising for 30 minutes is necessary to lose weight' is actually a simplified expression. The scientific basis behind this statement is that in the early stages of exercise, the proportion of fat energy supply is relatively low, around 40%. But with the extension of exercise time, especially after about 10 minutes, the proportion of fat energy supply will rise to a level equivalent to glycogen, about 50%. This means that although fat is also consumed within the first 10 minutes of exercise, the proportion is not particularly high. When the exercise time exceeds 30 minutes, the glycogen reserves in the body begin to decrease, and the body becomes more reliant on fat as an energy source. After 30 minutes of exercise, the proportion of fat consumption will significantly increase, but this does not mean that fat has not been consumed before 30 minutes. In fact, the consumption of fat is a gradual increase rather than a sudden change. In addition, the type and intensity of exercise can also affect the proportion of fat and glycogen consumption. For example, in high-intensity interval training (HIIT), although glycogen consumption may be faster, due to the high-intensity nature of exercise, the body still maintains a higher metabolic rate after exercise, which helps to continue burning fat after exercise. Therefore, a more accurate statement is that exercising for more than 30 minutes accelerates fat consumption, but this does not mean that only exercise for more than 30 minutes can lead to weight loss. Any form of exercise that can increase energy expenditure may help with weight loss. The key is to continue moderate exercise and combine it with a healthy diet plan to achieve the best weight loss effect. At the same time, in order to avoid physical fatigue and sports injuries, it is recommended to control the exercise time within one hour. Sweating more is equivalent to burning fat faster? Some people believe that "sweating" is the manifestation of "burning fat", and the more sweat is produced, the more fat is burned. Based on these views, there are also more and more products aimed at making people sweat, such as sweatshirts. In fact, this viewpoint is not correct as there is no direct causal relationship between sweating and fat burning. The main metabolic pathway of fat is oxidation to carbon dioxide and water, producing energy. Some scholars have measured through isotope labeling that 84% of fat is excreted from the body in the form of carbon dioxide, and the remaining 16% is not only sweat, but also urine. Sweating is a way for the human body to regulate temperature. When the core temperature in the body rises, it is necessary to cool down the body through sweating. Its quantity varies from person to person. Those with more sweat glands and high body fat are prone to sweating, while those with low basal metabolism sweat relatively less. Relying on sweatshirts to lose weight is not only a case of putting the cart before the horse, but can also pose risks. Its principle is to increase the core temperature while preventing the body from dissipating heat, which not only does not cause changes in fat, but may also pose many hazards to the body. As early as the 20th century, there were cases in the United States where wearing sweatshirts during exercise resulted in cardiac arrest and failed resuscitation. Can fasting exercise burn more fat? The discussion about fasting exercise has been ongoing for a long time. Supporters believe that it is easy to burn fat and lose weight faster, while opponents believe that exercising without consuming food can lead to low blood sugar and be too dangerous. In fact, fasting exercise does have better fat burning effects, but its triggering conditions are also relatively strict. After eating, not only does the storage of glycogen increase significantly, but the secretion of insulin also inhibits the breakdown of fat. The fat burning effect of exercise is naturally greatly reduced. This theory has intuitive examples to prove that a study divided volunteers into two groups. One group fasted for 7 hours while the other group ate for 2 hours and then had them engage in 30 minutes of exercise. The results showed that the former - the amount of fat oxidation formed by fasting exercise - was about twice as high as the latter - formed by exercise after eating. However, don't rush to get tempted yet, fasting exercise is not suitable for everyone. Fasting exercise does not mean complete consumption of fat. During this process, glycogen consumption is still ongoing. If the ability to regulate blood sugar is poor, the old one is exhausted and the new one cannot keep up, it is easy to experience low blood sugar, leading to dizziness and vertigo. If you really want to give it a try, it's best to eat some and exercise, just not too much. Is it easy to lose weight by eating less and exercising less? One important reason why many people give up exercise for weight loss is that compared to relying on "not eating" to lose weight, the speed of exercise for weight loss is too slow. Compared to the posts on various social media platforms that claim to lose one pound a day by skipping meals, it seems that exercise for weight loss is indeed very cost-effective. But in fact, these data are just appearances. The energy output of a weight scale is only the current weight, but it is difficult to measure the proportion of various components in the human body. Muscle loss, loss of water, and burning of fat can all lead to weight loss, and only the latter is truly healthy and long-lasting. Only through exercise can fat be truly consumed. Especially visceral fat, which is closely related to people's health. The report from the Japan Obesity Society states that if the visceral fat area value exceeds 100 square centimeters, the number of complications will significantly increase. The so-called complications refer to type 2 diabetes and hypertension caused by obesity, which often lead to a series of other diseases. So, if you want to lose weight, especially healthy weight loss, there is only one way: maintain a proper diet and exercise. Experts once asked overweight individuals to exchange diets with those of normal weight. After a week, the overweight individuals' weight significantly decreased, while those who were originally of normal weight, without exception, all gained weight. In other words, weight loss is just a gift of the body becoming healthier. Relying on exercise to lose weight is actually helping your body gradually return to a healthy state. Rumors such as "exercise must last for more than 30 minutes to lose weight" often have the characteristics of absolute expression and simplified causality. Whenever encountering such statements, one must remain vigilant and pay attention to verifying the reliability of the information source. Do not make judgments based solely on one piece of information, try to obtain relevant information from multiple channels and conduct cross validation. (New Society)