So how do you turn these exercises into real aerobic exercises? Bring us a good fat-reducing effect? The key is to thoroughly understand your physical condition: cardiopulmonary function, blood pressure, heart rate, muscle strength, muscle endurance, flexibility and so on.
Let's first understand some necessary basic concepts and principles.
1. Heart rate
This is the most direct index to measure the effect and intensity of aerobic exercise. At present, many fitness equipment in the gym have calorie counting. But in fact, this calculation is quite different from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the excitement of sympathetic nerve. The excitement of sympathetic nerve promotes the secretion of a series of lipolytic hormones, thus activating lipolytic enzymes and decomposing fat stored in adipose tissue into free fatty acids and glycerol. Fatty acids can be decomposed into carbon dioxide and water with sufficient oxygen supply and release a lot of energy.
So how much heart rate or intensity should you reach during exercise to lose weight effectively? Cartesian formula The most scientific formula for measuring heart rate is the maximum heart rate [(220- your age)-static heart ]x60%-75%+ static heart rate. Exercise is effective and safe only if the heart rate is kept in a reasonable space. Because the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity should be suitable for people, and novices can generally keep it at 60 ~ 65% MHR. It is not healthy to blindly pursue high intensity regardless of physical condition.
2. Time
According to the research of American sports medicine, muscle glycogen is the main energy supply before aerobic exercise 15 minutes, and fat energy supply begins after exercise 15 ~ 20 minutes, so aerobic exercise is generally required to last for more than 30 minutes, so a problem arises. If everyone maintains a high intensity of more than 30 minutes, such as 65%MHR, does everyone have such basic physical fitness? Let's take a look at the concept of high-intensity exercise for 30 minutes, such as 65%MHR. Adult women's 800m and men's1500m long-distance running can generally reach the required heart rate, and most people should have had such experience in physical education class. The time to reach the standard is 4 ~ 5 minutes and 6 ~ 7 minutes respectively. In other words, running at a medium speed of 6 to 8 kilometers can achieve aerobic exercise of 65%MHR for 30 minutes.
I believe that most non-sports people don't have such physical qualities. If you insist on completing aerobic exercise with such intensity and time, it will cause physical fatigue. Many friends who have skipped aerobics may have experienced aerobics, and they are tired to death and have lost a little weight (only the loss of body fluids is not the burning of fat). I was listless when I went to work the next day, and soon gave up, and then returned to my previous physical state. In fact, the reason is very simple. Do not meet the conditions of aerobic exercise. Whether muscle glycogen can supply energy 15 minutes depends on everyone's reserve. From the lipolysis process mentioned in the previous article, it can be seen that lipid supply begins after aerobic exercise 15 ~ 20 minutes, which only reflects the biochemical reaction time of lipolysis. Unlike muscle glycogen, fat can directly supply energy to the body, and this reaction time also depends on everyone's physiological conditions. Therefore, the exercise time should be sustained, that is, the heart rate should be maintained. The sustained exercise time can reflect the endurance of the body. The improvement of endurance can not be achieved once or twice, because only when the body consumes the energy generated by fatty acid oxidation can it further promote more fat decomposition. And finally achieve the goal of losing weight.
So how to solve this contradictory problem? First, according to the physical fitness test results, determine whether you can enter the fat-reducing stage. Most people's physical fitness can't meet the requirements in the early stage of exercise. So the first thing to do is to strengthen the heart and lung function, so that it can reach the heart rate (intensity) of reducing fat. The specific training method can be cyclic training!
3. Choose the type of exercise
A. Various aerobic exercises: The preconditions that aerobic exercise conditions must meet: long time, continuity, medium and low intensity. Otherwise, all we lose is water. Therefore, I don't recommend beginners or friends with poor physical fitness to jump aerobics to lose weight, because it is too simple to meet the heart rate requirements, and the more complicated ones require higher physical strength and flexibility, which is beyond the reach of ordinary people. If the action is not in place, it will be ineffective and easy to cause injury, although there are various attractive aerobics now.
B. Swimming: You must have good cardiopulmonary function and oxygen utilization rate.
C. Bicycles: At present, many gyms have spinning bikes. These bicycles are very suitable for aerobic training, but they cannot meet the necessary conditions of aerobic exercise-sustainability. When we stopped to have a rest, the form of energy supply changed and fat could not be burned. However, due to the closed environment, a lot of sweat will be produced, which is also the loss of body fluids and water.
D. yoga: it can't meet the conditions of aerobic exercise at all, let alone lose fat.
4. Motion frequency
Friends who have no sports foundation can exercise twice a week, leaving enough time for the body to get enough rest and recover from fatigue. An effective aerobic exercise has begun to change the biochemical reaction in your body. During the rest time, your body can adapt to the new metabolic rhythm. After a period of time, it can be increased to three times a week, up to four times a week, but there is no need to go to the gym every day to exhaust yourself. We exercise to improve our health and make ourselves energetic. Why bother?