Aerobic fitness needs several times a week to lose weight. As long as you have been exposed to some fitness exercises, you will generally understand that there are aerobic exercise and anaerobic exercise, and aerobic exercise is generally considered as the best way to lose weight. Take you to know how many times you lose weight in aerobic fitness a week.
How many times does aerobic exercise need to be done a week to lose weight? The best time to lose weight is 1 aerobic exercise.
According to related research, the best time for aerobic exercise is 8:00- 12, 14- 17 every day. During these two periods, the organs of the human body are in the best state, when the excitement of the nervous system reaches its peak, and then the heart rate and blood pressure rise steadily. Therefore, aerobic exercise can often achieve the best exercise effect.
In order to improve the actual effect of losing weight and prevent unnecessary consumption of human body in the whole process of losing weight, aerobic training time should not be too long, no more than 5 times a week, no more than 45 minutes each time, preferably 30 minutes. Beyond this level, people will be physically exhausted and mentally exhausted, which will affect the slimming plan and have a great impact on slimming. In aerobic training, it is more effective to choose fast and slow fitness exercises.
It is best to practice aerobic exercise several times a week.
Although aerobic exercise has many benefits, the more times and the longer the time, the better the exercise effect. When doing aerobic exercise, everyone should make reasonable arrangements according to their actual situation. Generally speaking, it is enough to do it three or four times a week for 20 to 40 minutes each time, so that all parts of the body can reach the maximum oxygen uptake. It should be noted that people who just started aerobic exercise should not do too much exercise, just do it three times a week, each time 15 to 30 minutes, and then increase the exercise with the increase of physical strength. Furthermore, for the elderly and people with poor health, it is enough to reduce the amount of exercise, and it is enough to exercise two or three times a week. Too much exercise is not good for your health.
How many times does aerobic fitness need to lose weight a week? 2. Aerobic exercise is suitable for losing weight several times a week.
After moderate exercise, the fitness effect of muscles (such as muscle glycogen storage) and various organ systems of the whole body can be maintained for a certain period of time (from several hours to several days). For example, after exercise, the concentration of muscle glycogen gradually increased, reaching the highest point at the 24th hour, and then gradually decreased. Therefore, the most appropriate exercise frequency should be mastered in this way, that is, the second exercise should be carried out before the effect of the previous exercise has disappeared, so that the fitness effect of each exercise can be gradually accumulated to achieve the purpose of enhancing physical fitness and health. Otherwise, the interval between each exercise is too long, which destroys the continuity of exercise training, and it is difficult to achieve the proper fitness effect, and muscle soreness, fatigue and some sports injuries are easy to occur after each exercise.
Regarding the frequency of exercise, the American Sports Medicine Association recommends that normal people exercise 2-5 times a week. People who take part in sports for the first time should exercise less frequently, and three times a week 15-30 minutes is more appropriate. In the future, with the development of exercise process and the enhancement of physical fitness, you can exercise 3 ~ 5 times a week for 30 ~ 50 minutes each time. Beginners often make the mistake of exercising once a day because they are enthusiastic and want to achieve results as soon as possible, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a strong body, you should stick to fitness all your life. It takes months or even years to reach the best shape and health. Step by step is the best solution.
The average person jogging for one minute consumes about 15 kcal (the greater the weight, the more he consumes), while the fat of one kilogram is 3500 kcal. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week. Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.
Before and after every aerobic training, there must be two stages: warm-up and relaxation. These two stages can make your fitness safer and more effective. Generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, so that the body temperature rises slowly, the heart rate accelerates, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute.
When it is cold, keep warm for a long time and put on more clothes. In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.
Second, healthy slimming aerobic exercise should be chosen correctly.
Lose weight without exercise, the slimming effect is often minimal, so girls with perseverance will basically choose exercise to achieve faster and more effective slimming effect. The choice of exercise mode is very important. The following two kinds of aerobic exercise are very popular because they have a very significant effect on burning fat.
rope skipping
In all aerobic exercises, which exercise is convenient and effective, the answer is absolutely inseparable from skipping. Jumping rope seems to be a simple game, but it is actually an excellent choice to lose weight. Skipping rope actually burns more fat than running. Although its exercise intensity is relatively high, we almost complete the training plan in games and play, so skipping is the best way to lose weight for those who don't like sports and feel bored.
Skipping rope can also train the muscles of our whole body, so that the fat in the abdomen, arms and thighs can disappear quickly and have healthy and symmetrical lines. Jumping rope is very convenient. We can practice outdoors, in the gym or at home, which is very convenient for us to complete the exercise plan. It is also the best choice to choose a professional skipping rope suitable for your height and length, put on sports shoes that can protect your ankles and practice on the rubber floor with shock absorption function. The posture of skipping rope is also very important. Try to touch the ground with your toes when jumping, and warm up well before exercise, so as to complete the training plan safely and effectively.
swim
Swimming is also one of the most popular weight-loss exercises, because the curve of the body will be shaped more beautifully by using the pressure of water flow. And swimming is fun, and it won't make people feel bored and boring. Even after losing weight successfully, we can keep fit by swimming.
Besides, there are many ways to swim, especially the training of arms. When practicing swimming, we don't have to worry about joint injuries, because the buoyancy of water will protect our joints and massage our muscles. We can also practice some simple slimming exercises in the swimming pool, and the effect of reducing fat and shaping will be even stronger. But there are still some things to pay attention to when practicing in water. To be on the safe side, we should warm up before going into the water to relax our muscles and avoid cramping in the water. In addition, it is best not to go into the water for aerobic exercise when we are full or hungry, so as to avoid uncomfortable reactions.