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How to do aerobic exercise to lose weight?
Sep 12,2024
Control the duration of exercise
Have you ever heard of the saying that in order to lose weight and lose weight, aerobic exercise must be practiced for at least 30 minutes every day to be effective, otherwise it is in vain. Is it true that exercise takes more than 30 minutes to burn fat? If it's true, what was consumed in the first 30 minutes? It's glycogen.
Glycogen is the main energy source for maintaining normal body function. 30 minutes of aerobic exercise will deplete the stored glycogen, causing the body to start burning fat instead. Therefore, after 30 minutes, your weight loss plan has just begun. 30-60 minutes is the most suitable time to maximize the consumption and utilization of fat, which can double the efficiency of weight loss.
However, it is worth noting that if you are also building muscle, aerobic exercise should not exceed 50 minutes, otherwise prolonged aerobic exercise will break down the hard-earned muscles.
2. Diverse forms of exercise
Always choose the same aerobic method, the same speed, the same resistance After doing it for a long time, the body gradually adapts and becomes easier to handle, and the relative benefits of exercise and calorie consumption also decrease.
Suggestion:
1. Regularly changing the form of aerobic exercise, running for a while, feeling used to it, then switching to swimming, then switching to a bicycle, and finally switching to other aerobic methods (such as treadmills, mountain climbers, rowing machines, etc.)
2. After acquiring basic physical fitness, it is necessary to practice training methods with irregular speed.
Mountaineering machine
Maintain exercise intensity and concentrate
Reading books, using mobile phones, etc. during exercise can distract attention and unconsciously reduce exercise intensity.
Suggestion:
Putting down books and listening to music while exercising, such as rock or pop music, can extend exercise time by 15%.
The aerobic time should not be too long
Low intensity long-term aerobic exercise leads to an increase in cortisol levels. Long term increase in cortisol can lead to slow body recovery, muscle breakdown, increased fat, and even weakened immunity. If you exercise excessively or have insufficient nutrient intake, your metabolism will deteriorate, causing weight loss bottlenecks or even rebounding.
Suggestion:
1. Control aerobic activity within one hour
2. Increase resistance training or other anaerobic training programs
Five exercises for muscle strength training
Engaging in low-intensity aerobic exercise (long-term, low-intensity) can weaken muscle strength and growth, and under insufficient nutrition, it is more likely to cause muscle breakdown, affecting metabolic decline.
Suggestion:
To do resistance training, strengthen muscle strength and endurance to enhance physical fitness, which can help improve exercise intensity and efficiency, as well as metabolism.
Eating too much or too little
1. After exercising hard, if you eat and drink hard and replenish more calories than you burn, of course, you won't lose weight even after exercising for half a day!
2. Insufficient nutrition can lead to muscle breakdown and metabolic decline, affecting the efficiency of exercise and weight loss.
Suggestion:
To learn correct dietary control methods
It's not that aerobic exercise has no effect on weight loss and slimming, but rather that diversified aerobic exercise and muscle strength training should be carried out to control the intensity and duration of exercise, so that persistence can be effective. There are some very effective aerobic exercises, such as swimming, jogging Swimming can be said to be the most effective form of aerobic exercise, but there are many people who cannot swim. In fact, walking upright in water can also burn a large amount of fat. Swimmers should also pay attention to their oxygen intake and act within their means.
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