The misunderstanding of aerobic fitness: aerobic exercise can control body fat better than strength training.
Aerobic exercise combined with strength training is the best way to control body fat at an ideal level. Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons.
① Aerobic exercise consumes fat first, and strength training consumes sugar stored in the body.
② Within the set heart rate range, aerobic exercise for half an hour consumes more body calories than strength training at the same time.
Here's the thing.
Aerobic exercise can achieve the goal of burning calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it increases the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.
The myth of aerobic fitness: the more aerobic exercise, the better.
A good deed may turn into a bad thing, leading to the opposite result. The same is true of aerobic exercise. Although it is an effective way to consume fat, long-term aerobic exercise consumes not only fat, but also muscle.
It is found that two hours of moderate aerobic exercise can consume 90% leucine, which is a very important amino acid for muscle growth. Under normal circumstances, normal leucine levels can prevent muscle decomposition caused by excessive exercise.
Myth of aerobic fitness: Low-intensity aerobic exercise consumes more fat.
Incorrect, the principle of reducing fat is that your body consumes more calories than it absorbs every day, and high-intensity exercise can consume more excess calories than low-intensity training.
Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than glycogen or protein muscle. But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources.
In other words, the harder you practice, the more calories you burn. But for beginners, it is necessary to follow the principle of gradual progress and gradually increase the amount of exercise, so as to effectively improve the cardiopulmonary function and possibly adapt to greater exercise intensity.
The misunderstanding of aerobic fitness: do aerobic exercise first, then do strength exercise, in order to become slim.
In order to consume more calories, aerobic activity needs a certain intensity, and the ideal way is to reach more than 70% of the maximum heart rate. The purpose of strength exercise is to increase muscles, and it is better to repeat 6 ~ 12 times in each group with correct posture under ideal weight.
The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic activities. If you put aerobic exercise in the first place, because it can reduce glycogen reserves and devour your strength, then your weight may not decrease, but will increase.
On the contrary, if you do strength exercises first, you will soon reach the required state and get ready for aerobic exercise.
The misunderstanding of aerobic fitness: do more aerobic exercise for 20 minutes and eat more sweets.
If you want to eat more sweets, there is no harm in extending aerobic exercise time occasionally, but if it becomes a habit, the result will only be harmful.
If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue.
When the body can't adapt to training, it is very difficult to gain muscle and lose fat. Because overtraining will lead to excessive secretion of catabolic hormones and attach to muscles, making it impossible to synthesize them.
Therefore, people who often overeat in one meal should slightly increase their intensity in the next aerobic training, or reduce their calorie intake in the next meal. People who have seen it will also see: