However, the passion of losing weight is driven up, which does not mean that losing weight is successful. Many people don't insist ... even if they persist, after losing a certain weight, weight loss has entered a platform period ~ ~ This not only makes people wonder: How effective is weight loss exercise?
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Weight loss exercise is a good aerobic exercise.
Regardless of the slimming effect, aerobics is a good aerobic exercise;
Suitable for beginners, can exercise at home, but also suitable for physical recovery training;
It's interesting and a good substitute for people who don't like running.
Easy to practice, no need for other equipment, just a flat ground or yoga mat;
Regulating mood can improve sleep quality, especially for patients with depression.
For overweight and obese people, or frail old people with limited physical fitness, aerobic exercise for 45-60 minutes three times a week can also improve their physical fitness.
But!
If you are healthy (not in the above crowd) and want to lose weight efficiently ... aerobics is not a good choice.
Are you not convinced by the aerobics performance? Let's compare it today.
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Look at the effect without looking at the model
Many aerobics videos are beautiful models. Everyone has a thin waist and long legs. You think, you can also become like them through aerobics. It is impossible to dye geese.
You should recognize the fact that they are doing aerobics for you, not jumping out of such a hot body by doing aerobics.
How big is the weight-loss effect of weight-loss exercises? Let's take a closer look:
Look at the intensity of exercise
Compare the most classic aerobic exercise (for an adult weighing 70 kg):
Laimei body attack: about 538 kcal/hour.
Lai body pump: about 368 kcal/ hour.
Pump up in 2008: about 320 ~ 350 kcal/hour.
Body balance/body flow in Laimei: 263: about 263 calories/hour.
Duoyan Zheng: The intensity is less than pumping, and it is conservatively estimated to be < 300 calories/hour.
Note that one hour here refers to the consumption of an hour of uninterrupted jumping at normal intensity, not an hour of warming up, stretching, drinking water and going to the toilet before the video.
Some people think that every time they finish aerobics, they are particularly tired after sweating, and they think that the effect of losing weight will be particularly good. But! The effect of reducing fat basically depends only on calorie consumption.
The subjective feeling that the body feels sour and tired can only be used as a reference for exercise intensity, and the intensity of most aerobic/slimming exercises is relatively low.
Look at the calories
Aerobic exercises such as aerobics are more effective than burning fat, mainly by comparing the number of calories consumed.
Long-distance running, 705 ~ 865 kcal/hour
Rowing machine, skipping rope, 606 ~ 739 kcal/hour
Cycling, 596 ~ 604 kcal/hour
Jogging, 397 ~ 556 kcal/hour
Swimming (moderate intensity), 345 ~ 450 calories/hour.
Dance and aerobic exercise, 320 ~ 400 calories/hour
Walking (6 km/h), < 300 kcal/h
It can be seen that aerobics has no advantage You may need twice as much time to burn the same calories as other sports.
Look at the fat burning effect
The process of body muscle growth and fat decomposition mostly occurs during "non-exercise" (we call it "afterburner effect"), not during the one or two hours of exercise.
However, jumping exercises have almost no afterburner effect and can't achieve good fat burning effect.
The stimulation to muscles is very small, and it can't play a good role in increasing muscles, so the fat-reducing efficiency is correspondingly low.
At this point, do you think it is useless to lose weight?
No, no, aerobics still has its advantages, which can enhance physical fitness ~ ~
abstract
Aerobics is a good aerobic exercise. But if you want to lose weight efficiently, it is not the best choice.
Exercise should be diversified, and losing weight is more fun.