Coffee and exercise: how to use coffee to assist exercise to achieve the effect of fitness and weight loss

For professional baristas, please follow the coffee workshop (Wechat official account cafe_style)

Health and exercise can be said to be an inseparable community, whether it is to maintain a perfect posture or to enhance physical fitness and reduce the occurrence of disease, in order to keep the body function in the best condition, in addition to good living and eating habits, moderate exercise is indispensable. Road running, which has sprung up in recent years, is also like a national sport, which can not only challenge self-limits with three or five friends, but also exercise physical strength. Like a fashion, the trend of going to the gym is even more enthusiastic. With the help of professional equipment, it is better to get twice the result with half the effort, whether it is to sculpture the body or to promote physical health.

Many scholars believe that the right amount of caffeine contributes to the body's performance in exercise:

Promote the central nervous system: caffeine can excite the central nervous system, stimulate the cerebral cortex and brain center, and make people feel awake, active, and alert.

Promote fat metabolism: caffeine increases adrenaline secretion and inhibits phospholipase, activating lipase to free free fatty acids and glycerol from triglycerides.

Increase muscle contraction intensity: caffeine can quickly enter muscle cells, reduce the binding force of cell membrane matrix and calcium ions, and increase the affinity of muscle fiber filaments to calcium ions, while increasing the tension of muscle contraction.

Cardiovascular stimulation: caffeine is associated with increased myocardial contraction, heart rate and output, blood pressure, and vasodilation.

Scholars of exercise physiology and sports medicine believe that coffee is one of the functional supplements. Experiments have shown that caffeine can activate lipase, promote the decomposition of fat to prolong the energy consumption needed during exercise, and then affect the occurrence of fatigue, that is, improve the pain tolerance of the central nervous system (referred to as the CNS effect), which allows trainers to effectively improve muscle endurance, more easily complete the number of forced runs, the final sprint and more training groups. Also because caffeine has the effect of improving sports performance, the National Olympic Committee (IOC) once listed caffeine as one of the banned drugs, but it was also removed from the banned drug list in 2004. Nowadays, many sports drinks or supplements add caffeine so that contestants can get replenishment during the activity.

However, there are also many articles on the Internet, such as "fitness drinking coffee does not grow muscle but produce more fat." as a result, Dr. Qiu Zhenghong also points out that fat is only produced when calories accumulate, and coffee containing sugar is consumed or cream is added. In the case of too much sugar but not metabolized, fat will follow. So try drinking coffee with fewer additives before exercise.

Caffeine can increase the body's basal metabolic rate, and black coffee can increase urination, make the body quickly expel excess water and eliminate edema. However, water must be replenished at any time during exercise to avoid dehydration. Although caffeine is helpful for most fitness exercisers, it also depends on your physical fitness and the right time to use it. Excessive intake can cause insomnia and in some cases muscle spasms are more likely. Almost all caffeine-containing sports supplements are recommended before 6 p.m. Older bodybuilders with heart problems should also be careful not to overdo it. Caffeine is only an auxiliary, the most important thing is serious and unremitting training, self-requirements and regular control can have the greatest effect on health and figure.