? Don't do too much aerobic exercise to lose weight, otherwise the weight loss efficiency will be reduced. Although aerobic exercise is a kind of sustainable exercise, it can reduce the body fat rate and make you slim. However, excessive aerobic exercise can also cause muscle loss, which is not conducive to muscle gain and shaping.
Harm of excessive aerobic exercise;
? First, muscle is the precious tissue of the body, which determines the basic metabolic value of the body. In the process of losing weight, the decomposition of muscle will cause the decrease of basal metabolic value. After losing weight, the body will shrivel up and regain weight, which is not conducive to maintaining a good figure.
? Second, when you do moderate and low-intensity aerobic exercise, such as jogging, brisk walking, aerobics, cycling, etc., for more than 50 minutes at a time, the muscle fibers will weaken, and the fast-contracting muscle fibers will be transformed into aerobic slow-contracting muscle fibers. After slimming, the body will be too dry, which is not conducive to shaping excellent body curves.
? Third, long-term single aerobic exercise can fully drive fat to participate in decomposition at the beginning and play a good fat burning efficiency.
? The best exercise during weight loss is not aerobic exercise, but strength training combined with aerobic exercise.
? We can arrange strength training for half an hour first (compound movements such as squat, bench press, rowing, hard pull, lunge squat, etc.), and then do aerobic exercise. At the same time, it can avoid too single exercise, keep the diversification of aerobic exercise and gradually increase the difficulty of training. This will keep you burning fat, make your hips look good, your vest line look good and your legs are long after you lose weight.
? If you don't have much time for systematic exercise, you can also try high-intensity interval training (HIIT training, tabata training), which is a combination of aerobic exercise and anaerobic exercise. It only takes 20 minutes each time, which can effectively burn fat, activate body muscle groups, retain muscle mass, and achieve the effect of burning fat and shaping.