The order of human energy consumption is sugar and fat protein. 30 minutes ago, sugar was the energy supply, and after 40 minutes, fat was the main energy supply, so fat reduction should be aerobic exercise for more than 40 minutes. After 1 hour, it is mainly powered by protein. Although it is rarely used, it is also breaking down muscles. Jogging is better than running. The speed of 7 or 8 is between 1 10- 140 in terms of heartbeat, and breathing is not panting.
Losing weight and doing anaerobic exercise mainly consumes sugar, so that the next aerobic exercise can always be used to burn fat. Then, improving or more accurately, is to maintain basal metabolism, which is incomparable to aerobic exercise. Aerobic exercise only burns fat during exercise, while doing anaerobic exercise to improve metabolism can burn fat all day, so the effect of aerobic exercise alone is not as good as anaerobic plus aerobic exercise.
The attachment is the specific scheme of the whole body, and there are some graphic and video tutorial materials to facilitate learning movements.
Exercise days and effects:
Whether to practice every other day or every day depends on specific analysis. Muscles grow during rest, but the effect of training every other day will be greatly reduced because of insufficient training, and practicing enough training every day can only affect muscle growth.
The most important thing is strength. The intensity is subject to obvious hyperemia and soreness after training. The next day, the pain continued but only a little, which did not affect daily life. This is the best.
Weight:
Suitable for 6- 12RM. At first, 12-20RM was used, and RM refers to the maximum number of times you can do it at a time. This weight is measured in every part.