Do aerobic exercise to lose weight? People with heart disease are not suitable for this sport, and people with corresponding diseases are not suitable for this sport. The effect of losing weight is also obvious. It is said that life lies in exercise. Let me tell you the benefits of doing aerobic exercise to lose weight.
Do aerobic exercise to lose weight 1 Experts say that with the participation of oxygen, sugar, fat and protein are oxidized into carbon dioxide and water, and the process of releasing energy at the same time is called aerobic metabolism. The oxidative decomposition of sugar, fat and protein can release energy in different ways, but they are closely related. Among them, fatty acids are the main functional substances for moderate and low intensity and long-term exercise. Generally speaking, the smaller the intensity and the longer the duration of exercise, the higher the proportion of energy supplied by fat oxidation. Although there is basically no single energy supply of an energy substance during exercise, the time, sequence and relative proportion of the body using energy substances during exercise generally vary with the exercise situation.
The selective utilization of various energy substances depends entirely on the intensity and duration of exercise. The energy consumed by moderate intensity, low intensity and long-term aerobic exercise mainly comes from fat. On the contrary, fat can only be consumed in aerobic exercise. In other words, only aerobic exercise can reduce limbs.
Generally speaking, the operation mode of reducing fat by aerobic exercise mainly involves the activities of large muscle groups and long-term and periodic activities (such as outdoor running). The exercise intensity is controlled between 0.60% and 80% of the maximum heart rate, and it is practiced 3-4 times a week, and the exercise time is generally not less than 20 minutes according to the exercise intensity. When the intensity is small, the time can be extended. Exercise in the gym, you can use the treadmill or choose Giger to practice aerobic exercise until the whole body moves, and you must control the exercise intensity when exercising. It is suggested that the muscle exercise intensity should be 15-25RM, and the interval between groups should be 60- 180 seconds, so as to do about 6 groups of fat-reducing exercises.
Do aerobic exercise to lose weight? 2 1. Kiss your pillow and knees.
Equipment: pillow
Target efficacy area: triceps brachii and pectoral muscle
Answer: Keep your hands and knees on the ground to control your balance and keep your arms straight. Your body should form a straight line from your knees to your shoulders. Put the pillow on the ground in front of your head.
B: Bend your elbows as slowly as possible and lower your torso until your mouth kisses the pillow. As time goes on, the speed of your stomach should be slower and slower. Two local exercises to lose weight
Step 2 crouch against the wall
Equipment: two pillows.
Target efficacy area: quadriceps femoris
Feet shoulder-width apart, lean against the wall and take a big step away from the wall. Hold one pillow in your hands and put the other pillow on the ground below you. Your upper body slides down the wall until your knees bend 90 degrees, perpendicular to your ankles. then
Support the pillow in your hand behind your shoulder, push your back against the wall and press your heel against the ground. The longer the control time, the better. When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you. To be more effective, you can increase control time or hold heavy objects.
Step 3 push your shoulders
Equipment: Chair, dumbbell (mineral water bottle), pillow.
Target efficacy area: office lunch break to lose weight and exercise shoulder and triceps brachii.
Sit in the chair and put the pillow behind your shoulder. The back waist is close to the chair, the elbows are bent, the dumbbells are raised to shoulder height, and the palms are opposite.
B: Push your arm forward and up as slowly as possible. Slowly retract your arm back to the starting position. Once you can push it eight times, you should increase the weight of the dumbbell or extend the time.