The process of fat energy supply is first decomposed into glycerol and fatty acids. Glycerol plays a direct role, and fatty acids metabolize sugars through the change of acetyl coenzyme, but this process can only be completed with the participation of oxygen ions. Therefore, when anaerobic or aerobic exercise, it is impossible to consume fat through this channel. Only by adopting a low intensity of exercise and ensuring the oxygen's soothing breathing can the oxidation of fat be consumed to the maximum extent, and the effects of aerobic and spinning are not as good as those of moderate intensity running. (What is medium strength? The simplest self-test method is the rate at which the heart and forehead start to sweat after running for five minutes. )
Then why run for 45 minutes? Because after 20 minutes, the fat begins to oxidize, and the protein in the muscle also begins to supply energy. This process is inevitable, but research shows that the protein decomposition rate will be significantly improved after 45 minutes, so it is not recommended for bodybuilders to run for too long. Therefore, it is most appropriate to use moderate intensity aerobic for 45 minutes.
Reduce abdominal fat without consuming muscles 1, run for 3 minutes+sit-ups (mainly exercise abdominal muscles) 1 min.
2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.
4. Run for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.
5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.
7. Run for 3 minutes+pedal reverse flexion and extension (mainly exercise triceps brachii) 1 minute.
8. Run for 3 minutes+sit with your legs closed (mainly for abdominal muscles) 1 minute.
9, running for 3 minutes+supine knees and hips (mainly exercise the lower back muscles) 1 minute.
10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.
1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.
2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.
3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.
4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.
Sweating is just to regulate human body temperature. After a lot of exercise, the body temperature rises. Sweating is to get rid of heat, and it has nothing to do with what you consume.
Why does dieting consume muscle first and then fat? Dieting is unhealthy. Instead of consuming muscle first and then fat, muscle and fat are consumed at the same time.
Carbohydrate, protein and fat are the main calories of human body, with carbohydrate as the main part and protein and fat as the secondary part. Once you go on a diet and don't get enough carbohydrates, protein and fat will provide more calories for your body. Fat body has storage, which is fat meat, and protein's storage is muscle, so once you go on a diet, both will consume more. So even if you go on a diet, you should eat more protein food.
Dieting will inevitably lead to insufficient calorie intake. In the case of insufficient calories, the metabolism of the new city will be reduced, physical strength and spirit will be sluggish, and the consumption of fat will also be reduced, which is not conducive to fat reduction.
When the diet returns to normal, the metabolism quickly recovers and rebounds.
How much muscle does running consume to gain weight? Jogging consumes sugar first and then fat. It also depends on how to understand. It is to consume glycogen in the muscle first, then the muscle will be in a state of decomposition, and finally fat will appear. Studies have shown that during the first 20 minutes of moderate-intensity aerobic exercise (reaching the intensity of 65% of the maximum heart rate), most of the body consumes glycogen.
Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (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.
Running does not consume muscles. Exercise first consumes the body's own energy, such as eating. It usually takes an hour to exercise to burn fat.
Does fitness consume fat? Yes, fat burning starts after 10 minutes of exercise, and reaches its peak after 30 minutes of continuous exercise.
The American Sports Association conducted a study. After the subject implanted the detector in his arm, his blood sugar began to consume in the first minute. After exercise 10 minutes, the blood flow of adipose tissue increased, indicating that fat began to burn, and the blood flow of adipose tissue reached its peak at 30 minutes of exercise. Even if exercise is stopped, the highest blood flow concentration of adipose tissue can be maintained for 6 hours. Fat consists of glycerol and fatty acids. At the same time, the blood of the subjects was analyzed, and it was found that glycerol and free fatty acids increased, indicating that fat began to decompose.
According to the research results, scientists suggest that people who are interested in losing weight by exercise should keep working hard for 30 minutes, so that they can burn fat for 6 hours. In terms of calorie consumption, continuous exercise consumes the same amount of calories as "walking step by step", but if you want to burn more fat, you'd better stick to it. If you exercise continuously for 30 minutes at a time, you can burn fat for 6 hours, and the effect is the best. But you don't need much exercise time. Studies have shown that even if you exercise for more than 30 minutes, fat can only burn for 6 hours.
A slight gasp is a signal to start burning fat.
But people with poor cardiopulmonary function should not force themselves to keep exercising. Scientists suggest that the patient's exercise should be walking fast. Generally, when exercising, his heart rate should reach more than 1 10 times per minute, and he feels a little short of breath. Exercise three times a week will reduce body fat.
After the exercise, you should do some relaxation activities, such as walking slowly, bouncing your legs, squatting, turning your waist and expanding your chest. Go indoors after the body temperature and heart rate basically return to normal. It's best to put on sweaty clothes after returning to the house, or consciously put on a sweatshirt before running and dry it after running, and wash it at most three times. In addition, jogging to lose weight, not every day, jogging three times a week can achieve the goal, too tired but easy to cause colds and other patients.
For fat-free refreshing, it is enough to do aerobic exercise three times a week. There is no certain standard for the amount of exercise, as long as it can achieve the purpose of burning fat and strengthening the body.
Aerobic exercise consumes fat, anaerobic exercise increases muscle and muscle consumes fat. Therefore, glycogen is consumed at the beginning of 20 minutes. Fat is consumed after 20 minutes. The main way to lose weight is to eat less, but not just fruit and rice. Don't eat after 8 pm. More exercise and persistence will be effective. You can walk for 20 minutes before running. Aerobic exercise and anaerobic exercise are better combined. I wish you early success.
How to make exercise only consume fat without increasing muscle and do more aerobic exercise? Weight loss is mainly based on aerobic exercise. Here's something for everyone: 1, running at a constant speed for more than 30 minutes and less than 1 hour, effectively reducing fat (the body sweats for 20 minutes, so the exercise time should be grasped) 2. Skipping rope, basketball, etc! These exercises won't build muscles, but you should pay attention to running and skipping. Don't push your feet too hard, your calves will thicken.
Can muscle exercise reduce fat? I heard that muscle exercise will consume fat, and muscle maintenance will also consume fat? Yes, as long as you exercise, you can lose weight, but it's no use sticking to it.