As we all know, besides controlling diet, regular exercise is also the golden rule to lose weight. However, many people feel discouraged during exercise, because no matter how long and tired they run, they still seem to have not lost weight. How did this happen?
Exercise is divided into aerobic exercise and anaerobic exercise, which helps to lose weight.
First of all, we must understand the significance of "exercise" to slimming. Sports can be divided into aerobic sports (swimming, jogging, playing ball, dancing, cycling, etc.). ) and anaerobic exercise (gravity training, sit-ups, etc. ). The former can enhance heart and lung function, while the latter mainly exercises muscle endurance.
When doing aerobic exercise, we can breathe smoothly and regularly, while when doing anaerobic exercise, breathing has no fixed rhythm and we may often gasp.
However, aerobic exercise and anaerobic exercise are both helpful to increase muscle function, and "muscle" plays a very important role in the process of losing weight. As long as you exercise your muscles correctly, you don't have to stick to the calorie consumption figures on the treadmill; Because the benefits of muscle function enhancement will not be shown on fitness equipment.
The advantage of rising body temperature is to increase the burning efficiency of various fats.
Zhang said that muscle can not only maintain the posture of human body and help us exercise, but also has a function that many people don't know-raising body temperature.
After a period of exercise, muscle function is improved, muscle mass increases and becomes strong, and body temperature will rise accordingly. Every time the body temperature rises 1 celsius, the basal metabolic rate will increase by about 12%, and the secretion of growth hormone in the body will also increase, and growth hormone can decompose fat and help burn fat!
After exercise, because the muscles are exercised, the body temperature rises and the blood circulation is improved. Through a series of biochemical reactions, the "burning effect" of fat can last for about 12 hours. So, although you can see that the treadmill doesn't consume much calories, it doesn't mean it doesn't help you lose weight; As long as you keep the correct exercise habits, it is indeed possible to "even sleep thin"!
The next page will teach you immediately: how to skillfully use the treadmill to achieve efficient fat burning effect!
Anaerobic+aerobic exercise quickly enters the fat burning stage.
Dr. Zhang suggested that anaerobic exercise and aerobic exercise should be carried out alternately, so that the exercise effect can be achieved faster and the fat burning efficiency is higher.
Because anaerobic exercise is dominated by the "fast muscle" group with instantaneous explosive force, it is easy to secrete growth hormone. Therefore, after 5~ 10 minutes of anaerobic exercise and aerobic exercise, the body fat will start to burn, and the weight loss effect can be said to be twice the result with half the effort. Here is an "anaerobic+aerobic" exercise method:
Intelligently set up the treadmill for 30 minutes of efficient exercise.
Before using the treadmill every time, set the speed to 8 kilometers per hour and run continuously for 5 minutes. At this time, the running speed is faster, and you will be very breathless and unable to breathe smoothly. This is considered as anaerobic exercise. When finished, adjust the speed to 5 kilometers per hour and continue running for 5 minutes. At this time, it is jogging that can breathe smoothly, which is considered as aerobic exercise. The combination of these two running methods is an anaerobic+aerobic cycle.
In this way, three cycles are carried out continuously, and the total exercise time is 30 minutes. Today's slimming exercise training is completed. Although this method looks simple, it has a good fat-reducing effect and can help you lose weight more easily!
Healthy diet, normal work and rest, the vicious circle of stay away from obesity.
On the other hand, Dr. Zhang reminded that the purpose of losing weight is to reduce fat and gain muscle, so as to be healthy and effective. Never use improper methods such as skipping dinner or eating starch to lose weight, otherwise you may just lose muscle, but after gaining weight, you will make up fat, and you will always be spinning in the vicious circle of losing weight and gaining weight, which is not worth the candle.
In addition to exercise, don't forget to match a healthy diet and maintain a normal routine, so that the slimming effect will be quick and lasting!
Aerobic or anaerobic exercise can enhance muscle function, which is good for slimming. After improving muscle function through exercise, the basal metabolic rate can be increased, thus strengthening the slimming effect. In order to let the body quickly enter the fat burning stage, it is suggested to do anaerobic exercise first, and then aerobic exercise. Even if there is not much heat burning on the surface, the fat burning effect brought by exercise can still be amazing. When using the treadmill, cleverly set the speed and time to achieve the "anaerobic+aerobic" cycle, which can enhance the fat-reducing effect. In addition to exercise, don't forget to match a healthy diet and maintain a normal routine, so that the slimming effect will be quick and lasting!