In aerobic exercise, glycogen stored in the human body is first used to release energy; After 30 minutes of exercise, the energy released by glycogen begins to be converted into the energy released by fat. Exercise 1 hour or so, the energy required for exercise is mainly supplied by fat, that is to say, people stop exercising as soon as the fat begins to decompose, and its weight loss effect is naturally not good.
2. Do a lot of exercise.
If the amount of exercise is too large, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly. At this time, it is necessary to rely on the heart to increase the output of blood for transportation. When the amount of exercise is large, the blood output from the heart cannot meet the body's demand for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. After a short period of strenuous exercise, the blood sugar level will decrease, causing hunger. At this time, people's appetite will be great, which is extremely unfavorable for losing weight.
3. Fast and explosive sports, such as sprints and ball games.
Human muscle consists of many muscle fibers, mainly divided into white muscle fibers and red muscle fibers. If you do rapid and explosive exercise, you will get white muscle fibers with thick cross sections, so the muscle groups are easy to develop and strong. This method will make you fatter and fatter.
Pay attention to five details of exercise to gain weight
1, diet and exercise.
When you gain weight, you should keep up with your diet. Fitness people must have a reasonable and diverse diet. Besides eating more meat, eggs, milk, etc. They should also eat more bean products, red beans, lilies, vegetables and fruits. In addition, maintaining emotional stability and adequate sleep is also very important for absorbing nutrition, reducing energy consumption and improving exercise effect. Generally speaking, men pay more attention to long muscles and can eat more high-protein and high-calorie foods in their diet. Women can keep a balanced diet.
2, the preferred fitness equipment
To gain weight, the first choice should be equipment fitness, such as dumbbells, barbells, tensioners, combined fitness equipment and so on. The amount of exercise should be well controlled, the amount of exercise is too small, the muscle stimulation is not enough, and the exercise effect can not be achieved; Excessive exercise will make the energy consumption more than compensation, and it is impossible to become full. Generally, start with a small amount of exercise and then gradually increase the amount of exercise. It is best to take less part in long-distance running, football, basketball and other projects that consume more energy, which will make people thinner and thinner.
3. Develop large muscle groups
Weight gain should be concentrated in large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris. Different movements and different instruments can be used for exercise. Generally speaking, action exercises should be changed once every two months. Stick to it for half a year to one year, and your body shape will change obviously.
4. Practice strength and endurance first
It is best to enter a bodybuilding training class 2-3 months before exercise, and master the essentials of action correctly and systematically under the guidance of experts. Whether the purpose is to change body shape or enhance physical fitness, we should first train muscle strength and endurance, gradually improve the adaptability of the body, and lay the foundation for future exercise.
Perseverance is very important.
At the beginning of exercise, the weight will not increase immediately, and sometimes it may drop. Experts say that this is because the body's fat and water are consumed during exercise. Insist on exercise, the function of various organs will gradually improve, muscles will become strong and stout, and weight will also increase.