Aerobic exercise belongs to endurance training and is one of the essential exercises to reduce fat. It is a continuous movement for a certain period of time, and the continuous movement time is longer (generally more than 15 minutes).
In aerobic exercise, we mainly achieve the purpose of fitness through a certain heart rate.
Common aerobic exercises include running, spinning, swimming and skipping.
2. anaerobic exercise
Anaerobic exercise refers to the high-speed and vigorous exercise of muscles in the state of "hypoxia"
Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is slow.
When the sports we are engaged in are very intense or explosive, such as barbells, dumbbells and sprints. We need a lot of energy in an instant, but under normal circumstances, aerobic metabolism can't meet the needs of the body at this time, so sugar quickly produces a lot of energy through anaerobic metabolism.
Exercise in this state is anaerobic exercise.
3. Mixed metabolic exercise
Mixed metabolic exercise is a continuous exercise under the condition of alternating aerobic and anaerobic metabolism and energy supply.
In our usual exercise, there is still a large part that does not belong to pure aerobic exercise or pure anaerobic exercise, but both, called mixed metabolic exercise, which is a comprehensive embodiment of endurance and strength.
Most antagonistic sports with physical contact belong to this category, such as football and basketball.
4. Heart rate
Refers to the number of heartbeats per minute. In exercise and fitness, whether aerobic exercise or anaerobic exercise, it is necessary to have a proper heart rate to achieve better exercise effect.
Keeping the best exercise heart rate is very important for exercise effect and exercise safety. A related term is the maximum heart rate. Algorithm: Maximum heart rate =220- age. The best exercise heart rate range during fat reduction needs to reach 60%-80% of the maximum heart rate.
5. Lean body weight
Lean body mass refers to the weight of other body components except fat, in which muscle is the main part.
In sports training, high and thin weight indicates good aerobic endurance and athletic ability.
6. Body fat rate
Body fat rate refers to the proportion of fat weight in human body, which reflects the amount of fat content in human body.
In fitness and weight loss, it is a more important control index than weight. Only by reducing the body fat rate can muscles be exposed.
7. basal metabolism
Basal metabolism refers to the minimum energy required by human organs to maintain life.
People consume calories every day when they are alive. The more they exercise, the more calories they burn.
Basal metabolism refers to the total number of calories consumed by your body without doing anything in a day.
Everyone's basal metabolism is different. The higher the muscle content, the higher the basal metabolism. So why do we always emphasize that fat reduction should not only be aerobic but also anaerobic?
Step 8 run out
Exhaustion refers to the inability to complete another attempt after the last weight-bearing training, so that the muscles reach a certain state of fatigue.
Exhaustion training is very common in fitness training, which generally appears in many trainings. It is a good way to deepen muscle stimulation and increase muscle endurance.
9. Muscle pulse feeling
That is, muscle congestion refers to the feeling of muscle swelling caused by blood flowing to the target muscle in a short time during weight-bearing training, accompanied by the increase of muscle dimension.
Novices can slowly find the feeling of muscle pumping after congestion as long as they strictly train their movements and are not greedy.
Pump feeling is a simple indicator to measure whether the training is in place.
10. Space
RM refers to the limit, and 8RM refers to the limit weight that can complete 8 attempts. The limit number of weight-bearing training for different purposes is different.
In daily training, we generally use 8 rm ~ 12 rm weight training.
1 1. Stretching
Refers to muscle stretching exercises. To avoid shaking back and forth when stretching, what you need to do is to pause the longest point of muscle stretching 15-20 seconds and take a deep breath.
12. Compound action
Also known as double joint action, active muscle group and cooperative muscle group participate in the force at the same time, and the trainer can use more weight in the compound action.
These movements are the basic training movements in strength training, which have a wide range of functions, mobilize more muscle groups and have a good effect of increasing muscle and reducing fat.
For example, bench press, squat and hard pull.
13. Lose weight
In the consciousness of most people today, losing weight is basically equal to losing weight, that is, losing weight, whether it is fat or muscle.
14. Reduce fat
Reducing fat refers to reducing subcutaneous fat as much as possible and retaining more muscles in the process of fitness, which is also the correct method that most people who need to lose weight need to take at present.
15. Eat less and eat more.
Eating less and eating more is a common dietary method in the process of fitness. It divides three meals a day into 4-5 meals, which are generally divided into breakfast, extra meals, lunch, extra meals and dinner, so as to better absorb and utilize the nutrition in food and avoid the accumulation of fat.
It is a diet worthy of everyone's praise. It should be noted that the premise of eating less and eating more meals is that the total amount of food consumed every day remains unchanged. The "meal" here does not mean eating a rich dinner for every meal. Fruit and nuts are even an extra meal.