Do you really understand aerobic exercise and fat loss?

Aerobic exercise is the preferred exercise for fat loss in many people's minds. If you want to achieve weight loss and weight loss through aerobic exercise, how do you need aerobic exercise ? Fasting aerobics, is there a bad aerobic period ?

1. Many people think that a stable aerobic exercise is the best way to burn fat ?

For beginners, smooth aerobic exercise is easy to accomplish, and it takes longer to continue exercising, which can help burn fat, but the effect is average.

If you already have a certain amount of fitness and muscle mass, high-intensity intermittent exercise and strength training will burn your body more fat, and the body will continue to burn fat after exercise. At the same time, the body's glycogen is not reduced due to prolonged aerobic, and the protein is forced to participate in the energy loss caused by energy supply.

2. The longer the aerobic exercise, the better ?

Many fitness enthusiasts believe that during long-term aerobic exercise, sweat can burn off fat. In fact, too long aerobic exercise can lead to over-training and sports injuries. At the same time, long-term aerobic exercise will not only burn fat, when the body's glycogen is reduced to a certain level, protein is involved in energy supply. At the same time, you burn your hard-earned muscles. The time of aerobic exercise should not exceed 1 hour, and it is generally suitable for aerobic exercise 20-30 minutes after strength training.

At the same time, during the fat loss, aerobic exercise must pay attention to protect the hard-to-reach muscles. The use of branched-chain amino acids (BCAA) before exercise can effectively protect the muscles.

3. Some people think that carrying some heavy weight during aerobic exercise will help burn more fat ?

If you have this idea, it is a big mistake. Carrying heavy weights during aerobic exercise ( such as holding a pair of dumbbells with both hands ) not only significantly reduces the burning of heat, but also destroys the balance of the body and can even cause injuries. The best way is to increase the intensity of aerobic exercise rather than the amount of resistance. If the goal of your exercise is to make your body stronger and stronger, or to choose strength training, aerobic exercise can't help you achieve this goal.

4. Want to quickly reflect the fitness effect, show the abdominal muscles, vest line, the same aerobic exercise every day ?

When performing strength training, if you repeat the same action every day, the body will gradually adapt to this repetitive movement, but the amount of heat that is burned will be less and less, and you will inevitably enter the " training platform period " , that is, training. The effect is stagnant.

The principle of aerobic exercise is the same. The best choice is to alternate running, cycling and elliptical movements, which will give you better results.

In addition to changing the way of aerobics, you also need to adjust the intensity of training and training time. Rest and exercise want to combine, so that the body can gradually adapt to the alternating state of high-intensity exercise and rest.

At the same time, pay attention to the combination of diet and exercise, if it is still a high-calorie and low-protein diet, even if it is aerobic every day, the effect is small.

To do the above, then only two words need to be done: insist !

5. If you can only take 10 minutes to do aerobic exercise, then why not do it ?

10 minutes of aerobic exercise can also have the corresponding effect. Every action you take will burn the heat, and even a simple walk will burn some heat. As long as you make full use of the precious time of 10 minutes, you will have the effect of accumulating more and more. If you are too busy and don't have time to concentrate on aerobic exercise, you can break down the exercise plan into three time periods: 10 minutes of running in the morning, middle and night, which is better than not exercising at all.

6. If you want to lose fat, do not eat before aerobic exercise, fasting aerobic fat loss effect is best ?

This is a controversial topic. Fasting aerobics can definitely burn fat effectively, but it depends on the type of aerobic exercise you choose.

If you are doing aerobic exercise with moderate speed ( such as running fast on an empty stomach ) , you can choose not to eat before exercise, fasting aerobic, which will burn more fat, but also the most easy to let in the fasting state Muscles enter the catabolic state, lose muscle, must pay attention to protect the muscles, using branched chain amino acids (BCAA) .

If you are doing high-intensity aerobic exercise ( such as a short-distance run ) , you must eat before exercise. Because this type of aerobic exercise requires more glucose as a fuel, if you do not eat before exercise, the muscle tissue will be in a state of constant catabolism, losing muscle. At the same time, it is impossible to maintain the intensity of the exercise. The best way is to take a small amount of carbohydrates and protein one hour before high-intensity aerobic exercise.

 

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