The secret of aerobic weight loss
Losing weight is probably a headache for the world.
Aerobic exercise is recognized as the best way to lose weight.
Aerobic exercise is not just about a variety of aerobic exercises, but also endurance sports such as running, cycling, swimming, skipping, etc. It sounds boring, maybe you have done it, maybe because the effect is not as you expected orConditional, time constraints, and ultimately did not insist.
The result is still fat!
It’s not that these aerobic exercises have no effect or suit you. Generally speaking, unless there is a special disease, aerobic exercise has a very good effect on improving heart and lung function and fat loss for everyone. The key is to be based on your own physical fitness.Conditions, as well as the choice of aerobics according to their own sports interests, as well as a few points to pay attention to aerobic weight loss, design a prescription for aerobic exercise, because the body only knows best.
First, let us understand some of the basic concepts and physiological knowledge necessary. This is an important alternative to designing aerobic prescriptions for yourself.
Heart rate This is the most direct indicator of the effectiveness and intensity of aerobic exercise.
Many fitness machines in the gym now consume calories (quantity) counts.
But in fact, this kind of counting is generally very different from the actual consumption, and there is a disproportion between the consumption and the small consumption.
Adult catabolism is a complex series of biochemical reactions, and heart rate reflects the sympathetic excitability. Sympathetic excitation promotes the secretion of lipid breakdown hormone, thereby activating lipolytic enzymes, allowing storage in adult cell tissues.The harmful decomposition is free fatty acid and glycerin, and the fatty acid can be decomposed into carbonic acid and water and release a large amount of energy under the condition of sufficient oxygen supply.
So how much heart rate or intensity can you achieve to lose weight when you exercise?
Usually should be at the maximum heart rate (MHR / 220 – your age) 60% -75%.
That is to say, a 30-year-old friend is said to have implanted 220-30 = 190.
Then 190 × 60% = 114?
190 × 75% = 145, that is, the heart rate remains at 114?
Exercises around 145 are effective and safe.
Since the maximum heart rate is a predetermined value based on the physiological condition of the heartbeat limit, the actual strength is suitable for the person, and can be maintained at 60 for the first time.
65% MHR is available.
If you pursue high intensity regardless of your physical condition, it will be detrimental to your health.
According to the study of American sports medicine, 15 minutes before aerobic exercise, muscle sugar is used as the main energy supply, and a few energy supply is 15 after exercise.
It only starts in 20 minutes, so it usually requires aerobic exercise for more than 30 minutes. Then there is a problem. It is easy to exercise for 30 minutes while maintaining high intensity, such as 65% MHR. Does everyone have such basic physical strength?
Let us first look at the concept of how to exercise for 30 minutes while maintaining high intensity, such as 65% MHR.
Adult women 800 meters and men’s 1500 meters long run can generally achieve the required heart rate, the average person should have such experience in physical education classes.
The time to reach the standard is 4?
5 minutes and 6?
Then, if you run at a medium speed of 6 to 8 kilometers, you can reach 65% of MHR aerobic exercise for 30 minutes.
I believe that most of the non-sports people do not have such physical fitness.
If you barely insist on completing this aerobic exercise of intensity and time, it will cause fatigue.
Many friends who skip aerobics may have had such an experience: going to aerobics, losing weight, being tired, dying, not working the next day, not giving up, and then returning to their previous physical state.
So don’t simply use the results of the study as an alternative to aerobic exercise prescriptions, because the study only measures the average statistic, whether the muscle glycogen can provide 15 minutes depending on the amount of each person’s reserves, and the lipolysis mentioned in the previous article.The process can polish the so-called micro-energy in aerobic exercise 15?
It starts after 20 minutes, but only reflects the biochemical reaction time of lipolysis. It is not like muscle glycogen can directly supply energy to the body, and this reaction time depends on each person’s physiological conditions.
Therefore, the exercise time should be gradual, the duration of exercise can reflect the endurance condition of the body, and the improvement of endurance is impossible to achieve by one or two exercises. Of course, the exercise time is too short and can not achieve the purpose of weight loss, because only the body will be fatThe energy produced by oxidation is consumed to further promote more excellent decomposition.
And ultimately achieve the purpose of weight loss.
So how to solve this contradictory problem, I suggest that friends who are not good in physical fitness but are more obese will use the intermittent exercise method when they start aerobic training, and continue with high heart rate (strength) until you start to feel tired and slow.Slow down for some relaxation or slow movement.
In order to maintain a faster heart rate (medium intensity) until the physical strength is restored and then turn to a high heart rate (high intensity), I do not agree to feel very tired and still exercise, which certainly exercises the willpower, but the step-by-step method is more healthful.It won’t make you tired after a workout and can’t face the next day’s work.
Exercise in a step-by-step manner for 45 minutes to an hour, the weight loss effect will not continue to exercise poorly.
Of course, interval training is a transitional training method. The ultimate goal is to make it easy for you to complete the 30-minute continuous shortening of high-intensity aerobic exercise, which not only achieves weight loss, but also greatly improves your endurance and cardio-respiratory function.
Oxygen In the previous article, I mentioned that fatty acid can be decomposed into carbon dioxide and water under the condition of sufficient oxygen supply and release a lot of energy. Therefore, oxygen is the key to aerobic exercise to reduce fat. It is necessary to ensure sufficient oxygen intake during exercise.It is not to say that maintaining deep breathing during exercise can ensure the replacement amount of oxygen, because the amount of inhaled oxygen does not correspond to the amount of inhaled air. If many people in the room jump aerobics together, it is conceivable that one can allocateHow much oxygen is there, so it is best to do aerobic exercise outdoors or in a well ventilated room.
There are five options for choosing the type of exercise.
I don’t think that beginners or friends with poor physical fitness skip aerobics to lose weight. It is too simple to meet heart rate requirements. The more complex body strength, compactness and softness requirements are earlier.The average person can’t do it at all. If the action is not in place, it will have no effect, and it is easy to cause injury. Although there are various attractive aerobic exercises, I suggest that friends who have no physical condition should not use aerobic operation as a method of losing weight.
Swimming and swimming is a good way to lose weight. It is also a good systemic exercise, and it is very effective for improving heart and lung function. However, many people are not very likely to swim, so they can be used in the swimming pool instead of walking, which is to improve heart rate.very good.
However, friends who can swim also pay attention to swimming to lose weight, not swimming competition, do not pursue speed, reach the heart rate requirements, and must also pay attention to adequate oxygen uptake.
Cycling Many gyms now have spinning bikes. These bikes are designed for aerobic training, but the cycling training rooms are too small. Many people used to have oxygen in the room when they were training. Although the gym is designed to improveThe ambient temperature allows the athlete to sweat a lot and improve the weight loss.
But I am in favor of giving up healthy practices while losing weight.
If you are riding a bicycle to lose weight, it is recommended to choose a mountain bike (just a limited speed in the city, the environment is not very good).
Running (fast walking) outdoor running will be limited by the environment. It is also good to choose a treadmill. The hand of the treadmill can increase the oxygen utilization rate by 8% and the heart rate by 5%. Of course, the first thing to do is to ensure the balance.Open the handrail and choose a treadmill with a certain slope to improve the weight loss.
Use the interval exercise on the treadmill, that is, you can use a high-speed exercise for a while, and then turn to a slight speed cycle exercise.
Skipping rope skipping is easy to learn, the equipment is simple, and a small piece of open space can be exercised. It is a very good aerobic exercise. It can be said that it is inexpensive, and the skipping rope can improve heart rate and respiratory rate in a few minutes, which can be relieved in a short time.Weight, professional boxers usually skip rope as the main content of aerobic fat loss before the game, but also can exercise the coordination and sensitivity of the whole body.
Friends whose exercise frequency has no basis for exercise can exercise once a week, leaving enough time for the body to rest enough to restore fatigue. An effective aerobic exercise has begun to change the biochemical reaction in your body, making it during the rest time.Your body adapts to the new metabolic rhythm. After the increase, it can be increased to three times a week, up to four times a week, but there is no need to go to the gym every day to make you exhausted. Our exercise is to improve health and benefit ourselves.Enough, then why is it necessary for the sport to get tired of it?
After reading the above, you should be able to design an aerobic exercise for your own design, choose one or a combination of aerobic exercise for yourself, and start experimenting tomorrow, test your physical condition, according to your ownThe body’s reaction to determine the time and specific method of exercise, after the re-reduction, your body fat will be significantly reduced, and the cardio-respiratory function will be improved, especially after some of the former poor physical fitness, the endurance will be significantly improved after the step-by-step practice.When you face the same amount of work as usual, it is not easy to feel tired, and then you become energetic.
So choose one or several aerobic exercises that you like and conditional, maintain effective heart rate (strength) and time during exercise, exercise regularly, step by step aerobic weight loss is simple and effective, of course, healthy and beautiful, aerobic exercise is just the beginning.