1 First of all, exercise should refer to anaerobic exercise, otherwise there is no need to run, because running after aerobic exercise is continuous aerobic exercise.
Secondly, anaerobic exercise requires a lot of physical strength. If you do it after running, the fitness effect will be greatly reduced.
3. Then after aerobic exercise, anaerobic exercise can fully decompose body fat, which can play a good role in increasing muscle and reducing fat. Of course, these are all based on good physical fitness.
Finally, in the process of exercise, if you are short of physical strength, you can eat some bananas to supplement your energy, which is better with sports drinks.
Is it effective to do anaerobic exercise first and then aerobic exercise to lose weight? Aerobic exercise refers to a kind of exercise mode in which aerobic energy supply is the mainstay and anaerobic energy supply is also involved.
Aerobic exercise ≠ Your aerobic energy supply capacity, which includes your cardiopulmonary function (maximum oxygen uptake, vital capacity, cardiopulmonary endurance, etc. ), oxygen carrying capacity (red blood cell count, capillary density, etc. ), and hormone levels (the higher the insulin level, the easier it is to accumulate fat, and the higher the adrenaline level, the easier it is to consume fat).
Aerobic exercise is equivalent to high consumption mode, and anaerobic exercise is equivalent to high power mode.
Your body will be forced to change according to external pressure (your exercise pattern). If it's just a brainless aerobic high-consumption mode, your body will start an energy-saving mode-use as little fat as possible!
In the high-power mode of anaerobic exercise, your body's countermeasures are to increase the number of red blood cells, increase the density of capillaries and increase the level of adrenaline to meet the energy supply of muscles during short-term high-power output.
Then, in this way, anaerobic exercise and strength training will improve your aerobic capacity, and your aerobic exercise will be meaningful after the aerobic capacity is improved.
Finally, don't do traditional sit-ups (that is, the kind taught in school), it will hurt your waist and you won't be able to practice your abdominal muscles. Moreover, sit-ups do not reduce the stomach, and there is no so-called regional fat reduction.
Is it better to exercise before meals or after meals? Not wandering?
Which exercise is better, climbing stairs or running? Jogging requires stronger willpower, it is not easy to persist, and it will last longer. It is more convenient and time-saving to run stairs with the same heat consumption. But warm-up exercises should be done before running stairs to reduce the wear of meniscus.
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Is it better to do aerobic exercise or anaerobic exercise during weight loss? Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. Simply put, aerobic exercise refers to any rhythmic exercise, which lasts for a long time (about 15 minutes or more) and has moderate or above-average intensity (75% to 80% of the maximum heart rate). Aerobic exercise is a kind of continuous exercise, lasting more than 5 minutes, with spare capacity.
1. What are the benefits of aerobic exercise to lose weight?
During exercise, muscles in all parts of the body need more oxygen, blood circulation in the body will be intensified, and breathing will be intensified. If the muscle contracts continuously for a long time, the waste in the muscle will be taken away by the supplied oxygen. In addition, during aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and the fat in the body will also accelerate the burning, which will also promote the cardiopulmonary function. Aerobic exercise can also relax the mood, which is the main way of fitness and the best way to lose weight healthily.
2. Is aerobic exercise better than strength training in controlling body fat?
First of all, aerobic exercise and strength training have the same fitness effect. The difference is that aerobic exercise consumes fat first, while strength training consumes sugar in the body first. At the same time, aerobic exercise consumes more calories than strength training. Even so, it cannot be said that aerobic exercise is better than strength training. The best way to eliminate fat should be the combination of aerobic exercise and strength training. Moreover, strength training can improve metabolism in the body more than aerobic exercise, and can help burn calories even at rest. So the combination of aerobic exercise and strength exercise is the best way to lose weight.
3. Is the more aerobic exercise, the better?
Aerobic exercise should pay attention to the limit. Although aerobic exercise can effectively consume body fat, if it is excessive, it will also consume muscles. Related studies have found that after two hours of aerobic exercise, 90% of leucine in the body will be consumed, and leucine plays a very important role in muscle growth. Moreover, if you exercise too much, your muscles are easily strained.
4. If you eat too much sweets, can you spend half an hour doing aerobic exercise?
Aerobic exercise can burn fat and consume calories, so the exercise time can be appropriately extended to achieve the purpose of consuming too many calories. But once the habit is formed, losing weight is harmful. Imagine, when you have an excuse to burn too many calories by extending your exercise time, will you still control your food intake? And excessive exercise for a long time will make the body in a state of fatigue for a long time. Maybe I didn't feel it when I was exercising, and once I stopped, I would be sore all over.
5. Should we eat healthy meals to increase energy before aerobic exercise?
You can't do aerobic exercise immediately after eating, otherwise it will have a bad influence on your health, but you shouldn't sit all the time after eating. You can get up and stand for about half an hour to prevent fat from accumulating in your waist, abdomen and legs. Remember to drink water during exercise and replenish water in time. Don't think that you can lose weight by drinking water. Replenishing water is a very important detail in weight loss!
6. I am very busy at work every day, and it takes more than 1 hour for an exercise. Is it not difficult to lose weight by aerobic exercise?
Aerobic exercise to lose weight also needs persistence. If you exercise on a whim and give up after losing interest, you can't lose weight completely. Even if you lose weight for a while, if you don't keep exercising, you will soon rebound. Therefore, MM must stick to it and gradually develop a good habit of exercise, so that it will not be a difficult task, but will be carried out as an interest.
7. How should strength exercises and aerobic exercises be arranged?
Aerobic exercise consumes more calories than strength training. Strength training only aims at exercising and increasing muscles, and consumes less calories. So aerobic exercise should be carried out after strength training. This arrangement can not only ensure the physical strength of aerobic exercise, but also ensure strength training. On the contrary, if you don't put aerobic in the back, strength training will not help you lose weight, and even gain weight when your strength is almost consumed.
Wrong view
Error 1: Strength training can't improve flexibility.
Who says improving muscle strength and ligament flexibility can't be done at the same time? Strength training such as lunge, squat, pull-ups and hard pull can not only improve the level and effect of fitness, but also be better than simple static stretching in exercising flexibility.
Mistake 2: Both hands should bear the same weight.
At the beginning of practice, the weight difference between left and right should be controlled at about 5%~ 10%. After finishing a group, the left and right sides should be switched. Unbalanced weight will force muscles to exert greater potential to maintain balance and grow deeper muscles.
Typical weight-bearing exercises should be carried out with two dumbbells with different weights, which is more conducive to muscles that are difficult to practice at ordinary times.
Mistake 3: The barbell should be put down to touch the chest when bench pressing.
In the process of bench press, latissimus dorsi not only plays a supporting role, but also plays a role of "borrowing power". If you use the strength of latissimus dorsi for bench press, it will reduce the exercise of chest muscles, so you should avoid putting down the barbell and touching your chest when bench press.
Weightlifters will deliberately put the barbell down to touch the chest and push it up for training needs, but generally aerobic exercise is not necessary, just moderate.
Is it better to lose weight by exercising before meals or after meals? An hour before meals, or an hour after meals
Dr Dunbar of Dallas Fitness Center in the United States believes that moderate exercise, such as quantitative walking, dancing, jogging, cycling and so on. Before meals 1-2 hours (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.
But Mint said three hours after dinner would be better. That was almost before dinner, wasn't it?
Exercise has little effect on losing weight. You can lose a little weight, but you don't have to be fat.
Weight is made up of many substances. If you lose water, muscle and fat, you will lose weight.
Weight loss is mainly about reducing fat, reducing body fat rate and the proportion of fat to body weight.
If the body fat rate decreases, your weight may not necessarily decrease, but your body will be tighter and look slimmer.