How long does it take to run and how can I lose weight?

Dr clove will answer this question.

When it comes to exercise during weight loss/fat reduction, aerobic exercise will definitely be mentioned; Speaking of aerobic exercise, you must have heard that it takes more than 30 minutes to start burning fat/losing weight.

This is actually a false statement that has been circulating for many years.

The source of this theory is that with the development of aerobic exercise, the proportion of fat energy supply gradually exceeds that of glycogen. Therefore, the longer the aerobic exercise time, the better the fat burning effect.

Truth: It is a fact that the longer aerobic exercise lasts, the more calories/fat you burn. But even if you only exercise for 20 minutes, you can burn fat.

In exercise, glycogen and fat always provide energy together, but the proportion is slightly different at different stages of exercise.

Scientists measured the energy supply changes of different energies during aerobic exercise:

In the first minute of exercise, the proportion of fat energy supply is about 40% ~ 50%;

After exercise 10 minutes, the energy supply ratio of fat will increase to more than 50% and reach the peak, but in fact there is only a difference of 10% at most-converted into calories, just a few pieces of chewing gum.

Don't you think it's ridiculous if someone tells you that you have a "fat burning" switch in your body, and after 30 minutes of aerobic, pia suddenly turns on?

"Doing more aerobic exercise can reduce weight" has some truth, but it does not constitute the whole process of reducing fat.

Truth: The best ways to lose fat are dieting, aerobic exercise and anaerobic exercise.

Lose weight, energy consumption is greater than energy intake, and exercise can be consumed. Doing more aerobic exercise during fat loss is really beneficial:

1. Aerobic exercise is beneficial to the improvement of cardiopulmonary function;

2. Aerobic exercise can greatly increase the daily calories consumed;

At the same time, low-intensity aerobic exercise (such as jogging and swimming) consumes more energy than high-intensity strength training;

3. Aerobic exercise consumes more fat than glycogen;

In strength training, the proportion of glycogen (carbohydrate) is much higher than that of fat; After a period of low-intensity aerobic exercise, the energy supply ratio of fat began to exceed that of glycogen.

From the data point of view, aerobic exercise seems to be far superior?

But!

Your daily exercise time may only be 30-60 minutes, and anaerobic exercise has a stronger "afterburner effect" advantage in 95% of the whole day.

In 95% of the whole day, anaerobic exercise has a stronger advantage of "afterburner effect".

With the cessation of exercise, the consumption rate of fat and heat slowly returns to normal level, and the recovery rate of low-intensity aerobic exercise is much higher than that of anaerobic exercise.

Generally speaking, after anaerobic exercise, your body is still in "fat burning mode", and the improvement of metabolism may even last 1 ~ 2 days; Aerobic exercise consumes more fat during exercise, but there is no such "aftereffect" after exercise.

Truth: Women don't eat more fat than men.

In other words, there is no difference in energy consumption between men and women when doing aerobic exercise.

The widely circulated saying that "girls need oxygen to lose weight" has been accompanied by the rumor that "girls will become King Kong Barbie when they do strength training".

In fact, most women in modern society have low muscle mass. Long-term blind aerobic exercise may make you slim down, but your body shape will not change much.

Many studies show that the long-term fat reduction effect is very poor and the compliance is not strong.

Both men and women, only doing aerobic exercise, are more likely to enter the platform period and rebound more easily.

Myth 4: Is there the best way to lose weight?

Truth: There is no best exercise, only the one that suits you best.

For example:

If you are a long-distance runner, running is undoubtedly the best;

If you are heavy (body mass index has reached the level of obesity), swimming and other sports with little impact on your knees may be more suitable;

If your physical strength is weak, walking for 20 minutes every day will also have a good effect;

If life is tight and there is no time to go to the gym, you can choose to walk your dog in the park or go to work quickly.

The content refers to the popular science article of Dr. Lilac: "Truth, does exercise take 30 minutes to burn fat?" Four rumors about aerobic exercise.

The content refers to the popular science article of Dr. Lilac: "

Truth: It takes 30 minutes for exercise to burn fat? Four rumors about aerobic exercise

》

Author /Ruki, author of Fitness Science

Editor/Li Huai

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