Share the exercise experience of rest-exercise schedule arrangement for people with high body fat during fat reduction (part one)
Let's review with you again. Last weekend, it was mentioned that anaerobic exercise, unarmed muscle strength training, intermittent exercise and weight-bearing training are the keys to gain muscle, and muscle is the key to burn fat, because people use the energy of aerobic system in rest or normal activities, and the biggest energy source of aerobic system is carbohydrate, then fat, and then protein. Most people will burn the first two, as long as your muscle ratio is high. Your basal metabolism will increase, which means that even on rest days, because your metabolism becomes higher, if you don't exercise, you will burn more calories, and you can lose weight in the long run.
Let's see what Hugh said last time.
『
A break has always emphasized the importance of anaerobic exercise and muscle training. Why anaerobic exercise and muscle strength training are so important?
Simply put, because aerobic exercise has no effect on muscle gain, even professional athletes in world-class aerobic exercise categories, such as long-distance running, marathon, cycling and so on. Not only will I do aerobic training for a long time, but I will also arrange a lot of muscle resistance and explosive training to improve my sports performance.
The second most important reason is that anaerobic exercise can increase muscles. Through resistance and weight-bearing training, you can grow muscles. Whether it's short-term sprint training or heavy-load training, as long as you really contract your muscles, you can control the heavy-load training without hurting your body, so as to achieve the goal of increasing your muscles.
A muscular person is like a car with more fuel consumption and more horsepower. Because of its high horsepower, it needs a lot of energy, which will be consumed as long as it comes in.
Puffs without muscles or full of fat are like a little cotton sheep. Because the horsepower is small, it needs less energy, but if you eat too much, you don't consume much, so you will convert more energy into fat and store it. 』
Therefore, in the arrangement of the whole class schedule, we will focus on muscle strength training, and we will gradually increase the amount and frequency of muscle strength training. People with medium body fat usually have better physical activity than people with high body fat, but we should also evaluate our sports experience. If you have no sports experience at all, if the menu I shared is hard to make, or you are tired, you can reduce your training a little.
We can look at the same weight, the body fat of fat is about three times that of muscle, that is to say, under the same weight, people with higher muscle ratio will look thinner, while people with low muscle ratio and high body fat, such as 55 kg, will look fatter obviously.
This picture is the best demonstration. People with the same weight have different body fat and look completely different. Because muscles are small, people with more muscles will look thinner. Because they have more muscles, their physical activities will be better than those with less muscles.
Moreover, the ability of muscle to burn energy is 7~ 10 times that of fat, so the more meat there is, the higher the metabolism will be.
Therefore, the arrangement of the menu is mainly based on muscle strength training, and the number of exercise days has increased slightly. If you have no exercise experience at all, you can also refer to the exercise menu of people with high body fat first, and spend 1~2 months to cultivate the habit of exercise first, and then push forward the menu of people with medium body fat after the basic muscle strength training movements are more solid.
For people with moderate body fat, we basically exercise five days a week, and the duration of exercise is the same within one hour. The days of muscle strength training are three days, and the days of aerobic exercise are two days. Many people ask if it is possible to do muscle strength training at the same time, but considering the efficiency, I would suggest that if you do muscle strength on the same day, you can always do muscle strength. If you want to do it together, you can do muscle strength first and then do aerobic.
Similarly, we take a week as an example to arrange the class schedule. Basically, aerobic means running, cycling and swimming, as long as you like. Anaerobic refers to unarmed muscle strength training at home, intermittent exercise for four or seven minutes, or weight training at home or in the gym.
Monday
On the first day of the week, our exercise schedule is mainly light aerobic exercise. People who walk fast can arrange jogging now. Jogging is the easiest exercise to start. Just buy a pair of shoes that suit you.
The sports injury we are most afraid of when running is the knee, which is usually caused by poor running posture or running for too long. The correct running posture can refer to this picture, mainly using the core of the body to drive together. When running, the pace should not be too high, and the pace frequency can be higher. At first, it will be mainly jogging for 30 to 40 minutes or 5 kilometers. The average speed of one kilometer is about 6~7 minutes, so it can be completed in about 40 minutes. No. Don't exercise for an hour or two at a time. The longer you exercise, the more tired your muscles will be. When your muscle strength is insufficient, you are easily injured. Exercise for too long, easy to rub joints. Therefore, it is advisable not to jog for more than 40 minutes at first.
Because the main synthetic energy in aerobic exercise is to use oxygen, glycogen and fat to produce the energy needed for exercise, it is generally considered to be efficient for burning fat, but in fact, after increasing muscle and basal metabolism, the main source of energy needed in daily life is aerobic system, which is why improving muscle will help to lose weight and maintain weight.
Therefore, it is best to have a balanced diet, balanced exercise and staggered aerobic and anaerobic.
Tuesday
Next, we will arrange muscle strength training. In this part of the schedule, we mainly focus on doing basic muscle strength training. Muscle strength training after rest will basically be arranged at home as much as possible, and advanced classes can add weight training. In fact, the menu of body fat can also do weight-bearing, but at this stage it is mainly to lay a good foundation for muscle endurance and core muscle groups.
In principle, I will combine basic muscle strength training with TABATA's training schedule at home, so we will start with basic muscle strength training on the first day of muscle strength training in a week.
The first one is doing push-ups. Do kneeling push-ups in the initial stage, once 12. In the intermediate stage, our goal is to do push-ups, that is, push-ups without kneeling. Let's start with the key points of push-ups. The core is tight, * * * heavy, don't arch your back. Put your hands on your chest and clamp them. Every push-up we do. We can rest 1 minute to 2 minutes before doing the next group. If you really feel that your hands are too sore to move, you can rest for a long time and do other muscle groups during the break.
The second action is to do sit-ups. Sit-ups are abdominal rolls that are shared many times during rest. Sit-ups mainly train abdominal muscles and are also the main exercise for exercising abdominal muscles. We always do 3-5 groups in 20-30 groups, and it is normal to do sit-ups at first, because there are muscle groups in the neck, so it is easy to get sour if you don't exercise for a long time. If the muscle groups are strong, it will not be so easy to get sour.
The key point of sit-ups is not to lift the whole body. When doing sit-ups, keep your back against the ground. Reducing fat and practicing abdominal muscles mainly depends on diet, but doing sit-ups can still exercise abdominal muscles and core strength.
In the third movement, we do squats. Squat is one of the best lower body exercises, which can be carried out conveniently at home. It's safer to wear shoes when doing squats at home, because most of me exercise at home. I will prepare a pair of indoor shoes for indoor sports at home, which is less likely to hurt my ankle.
The key point of squat is to drive the hip joint with * * * first. In the vernacular, try to push your * * * back, focus on * * *, keep your upper body straight, and squat down to about 90 degrees with the ground.
Squat 15~20 times each time, which is also 3~5 groups. When you squat on the front and back sides of your thigh for the first time, that is, quadriceps femoris and quadriceps femoris, you will feel sour. If you squat, you will generally feel sour, that is, the gluteus maximus will feel sour, which is normal. You can stretch your muscles and relax more with the wheel.
Basically, this is enough for Tuesday's class schedule. In principle, these three movements can exercise most muscle groups of the body. Those middle classes are not very good at sports. This part is still aimed at slowly strengthening muscle strength, and it is still useful to make a correct comparison of basic exercise postures.
Wednesday
It's the third day of the week, and the exercise menu for intermediate people is designed to exercise five days a week and rest two days. After a period of rest, they exercise for about 40 minutes every day, not too long. If they are really busy or too late, they can concentrate on 20-25 minutes, so as long as they reach the intensity, they can achieve good exercise effect, so they don't need to exercise for too long every day.
The second is that the process of muscle growth is * * * > destruction > rest (nutrition) > growth.
If you don't have enough rest and nutrition, even if you exercise to death, the effect will not be very good. So at rest, let the muscles get rest and repair, and through constant * * * and repair, the muscles will grow slowly. On the rest day, you can go for a walk, stretch at home or do nothing.
If you feel that your muscles will be sore, you can also do some actions with a roller or stretching to relieve your muscles and myofascia.
For example, when doing squats, the front thigh and the back heel will be sore. At this time, you can use rest to relax your muscles.
Thursday
In the five-day exercise menu of the intermediate class schedule, in principle, a break is to arrange three days of muscle strength training and two days of aerobic exercise, so we also do muscle strength training on Thursday.
On Thursday, we arranged TABATA's interval training, which is a four-minute interval exercise that we often share during the break. To put it simply, you should exercise for four minutes through 20 seconds' exercise and 10 seconds' rest, with a total of eight * * * cycles.
Intermittent exercise is a combination of aerobic and anaerobic fat burning exercise. Go all out for 20 seconds, try your best to push the heart rate up, exercise muscle endurance, and achieve the effect of exercising muscle strength and heart and lung. TABATA's four-minute interval exercise can be replaced by many different muscle strength exercises. Today's schedule is to practice the primary version and the intermediate version of the two groups of TABATA at four-minute intervals, with a one-minute break between groups.
It takes about 20~22 minutes to complete the four groups of exercises. For friends who don't exercise often, the intensity of TABATA intermittent exercise will be slightly higher at first. It is recommended to warm up briefly before doing it, and it is better to stretch after you have time.
Sharing the Experience of Sports Rest —— Four Minutes of High Intensity Intermittent Exercise in tabata
Do TABATA four-minute interval exercise. You should know that!
Take a break and share your sports experience-subvert your cognition of traditional sports. You can burn fat quickly as long as you exercise for 4 minutes. tabata's 4-minute high-intensity interval exercise (intermediate version)
Friday
Friday is the second day of aerobic exercise in a week. This time, our goal is to lengthen the aerobic exercise time to about 45 minutes, or set up jogging for 8 kilometers.
Aerobic exercise has the highest utilization rate of fat burning after 30 minutes. However, if the aerobic exercise exceeds 1 hour without carbohydrate supplement, because of the lack of liver sugar in the body, the time for fat to be converted into energy is not enough, and muscles are more likely to be metabolized into energy. At this time, the muscles we want to keep most will be reduced. Basically, 30~45 minutes is a more suitable time.
If you want to change more, you can improve the exercise efficiency by increasing the intensity, but the time remains the same. For example, before a rest, I used to run 10 km, and I ran for about 6.5 minutes per km. But now it only runs 5 kilometers, but it takes about 4.5 minutes per kilometer. This kind of intensity is stronger for me than running 10 km, but it will be more efficient for increasing metabolism.
So for the second aerobic exercise once a week, our goal is to slightly increase the time and distance, but also to make the exercise change a little more. The body will easily get used to the same exercise, but the efficiency of exercise on metabolism will decrease after getting used to it. So basically, through some training with different time, different intensity and different muscle types, this problem of low efficiency caused by long-term exercise can be avoided.
Saturday
Saturday is another day for muscle strength training. Usually, most people have a holiday on Saturday and have a dinner party. It is inevitable to eat more when eating. Usually they go home to do high-intensity exercise the day after dinner.
Because tomorrow is a rest day, we set a higher intensity today. We do two groups of TABATA four-minute interval exercise, plus TABATA's chest muscle exercise and abdominal muscle exercise. Squat 20 times *3 groups, and finally stick to 3 groups of exercises at 1 minute.
The key point here is that if the intensity is enough, the rest time between each group is about 1 minute, about 25 minutes to 30 minutes of exercise, and the intensity should be enough.
Sharing the experience of sports rest-training perfect chest muscles, TABATA four-minute chest muscle exercise (basic version)
Share your exercise experience after the break-build six-pack abdominal muscles in 4 minutes every day and do TABATA abdominal muscles in 4 minutes (intermediate version).
Sunday
I should feel a little sore after yesterday's training. Today I will get along well with my family, have a good meal and have a good rest. If I have time, I can also use the roller or lacing to relax my muscles strained by exercise ~
Remember, if you feel a little tired, you should have a good rest and recharge your batteries, both physically and mentally. Don't stretch yourself too tight. Losing weight is like a rubber band. You must relax often to relax. If you stretch yourself too tight, it will break easily ~
Buy the best artifact to relax and recover from fatigue after exercise, and use sharing teaching in myofascial relaxation roller and deep mace.
Share your exercise experience after a break-teach you how to stretch after exercise.
-
For more discussion, welcome to join the fan base.