1, it must be full-body exercise or the participation of large muscle groups.
That means there is no partial weight loss. Some friends want to reduce their abdomen, waist and calves alone. In fact, losing weight is all about the whole body. It can only be said that intensive training or targeted training is carried out in a certain part. For example, do sit-ups to reduce stomach, generally do three groups, each group 15-20 times. In fact, abdominal muscles have been exercised to a certain extent, but it is not very helpful to reduce abdomen.
2. The heart rate reaches a certain intensity, preferably between 60% and 80% of the maximum heart rate.
Heart rate is closely related to respiratory rate. If the heart rate intensity does not reach a reasonable aerobic range, that is, 60%-80% of the maximum heart rate, the weight loss effect is not good. For example, the breathing frequency and heartbeat frequency of walking, brisk walking and jogging are obviously different, so walking on a treadmill or flat ground for 30 minutes is the same as running for 30 minutes, which is a basic mistake. Of course, too high a heart rate is not desirable. For example, exercise with high heart rate is usually powered by lactic acid or even phosphoric acid. These substances are beyond the scope of aerobic exercise and are common in strength training and explosive training.
3. For a period of time.
What I want to say here is that there is no definite standard for the length of aerobic training. Some people say 15 minutes, others say 30 minutes. Essentially, lipolysis participates in energy supply, which can be called aerobic training. Totally different. But what is certain is that the duration of aerobic training must be several times that of strength training. The longer the duration, the higher the ratio of fat decomposition to energy supply, which will not change.