As a person who has run aerobic for 8 years, worked out in the gym and ran full marathons for 7 times, I'm here to say-don't believe any commercial advertisements any more (partial weight loss is even more ridiculous), because only through aerobic exercise and burning excess body fat can we achieve the effect of losing weight.
So under what circumstances can the human body really burn fat? How can we completely reduce fat and lose weight? Please look at the following five positive solutions:
First, exercise should reach the target heart rate of medium and low intensity.
Most people may not know what the target heart rate is. The target heart rate is the heart rate that belongs to you only during exercise! How to calculate?
(220- your age-your pulse rate at rest) × exercise intensity (about 60%-80% for moderate and low intensity)+pulse rate at rest.
For example, if you are 23 years old, your stopwatch and pulse indicate that your resting heart rate is 90? 60%-80% of exercise intensity
That is, (220-23-90) x60%+90 = 154.2? //? (220-23-90) X80%+90 =175.6 = target heart rate (between 154- 176).
Only by exercising at such a heart rate can you achieve the goal of reducing fat (generally only paid coaches will tell you so much).
Second, because in the first 30 minutes of continuous exercise, energy consumption mainly comes from the digestion of blood sugar, and after 30 minutes of exercise, it begins to use the oxidation of body fat. Therefore, the exercise at the heart rate of the above moderate and low intensity exercise should last for more than 30-60 minutes to achieve the purpose of burning fat.
Third, real aerobic exercise must involve large muscle groups, such as running, swimming, cycling and aerobics. , are good aerobic exercise methods. Maybe you don't know which exercise to do at the first contact. At this time, you can seek your own interests through short-term attempts, and finally establish good exercise habits to achieve long-term weight loss effects.
4. What is anaerobic exercise? The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". Simply put, football, basketball, badminton and so on are all aerobic exercises. TA people are all intermittent "stop and start instantly" actions.
5. Is there partial weight loss's scientific theory? If there is, it is liposuction. The energy of the human body is consumed as a whole, and body fat needs to accelerate the metabolism of the human body in order to discharge more garbage fat. In order to speed up metabolism, we need to train to increase heart rate and muscle content.
P.S.: Exercise is king. If diet pills were useful, there would be no fat people in the world. Whoever can invent this thing is absolutely qualified to win the Nobel Prize! Correct attitude, correct attitude of reducing fat, reducing fat and slimming is no longer so difficult! ! !