Can anaerobic exercise lose weight? When the weather turns cold in winter, many people may reduce their outdoor activities relatively, but this season is actually the best season to lose weight. Then I'll take you to see if anaerobic exercise can lose weight.
Can anaerobic exercise lose weight? 1 bike
If possible, you can put a spinning bike at home. It is very good to exercise at home, because the monitoring shows that you can know more accurately whether you need to strengthen or weaken, and you can adjust the slope and level freely during the exercise. And bicycles are very suitable for girls who don't like sports and don't want to be too tired. It is a low-intensity but effective aerobic exercise to lose weight.
Dumbbell exercise
Take a bottle full of mineral water in one hand, or a lightweight dumbbell with a weight of 1 ~ 3kg. Bend your elbow at right angles. Hold the mineral water horizontally in front of you and then put it down. Repeat this action at least 20 times. The faster the speed, the better the effect. Holding a small dumbbell to lose weight can improve the synthesis of protein, increase muscle mass and improve basal metabolism. The principle of sports like dumb bell exercise is to achieve the effect of exercise by applying load to muscles.
Platform entry
Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
Abdominal rolling
Action essentials: roll your belly flat, lie flat on the ground, bend your knees 90 degrees, and put your feet flat on the ground. Cross your hands on your chest or next to your ears, tuck your shoulders in, and tuck your chin slightly until your shoulder blades leave the ground and your waist is fixed, until your shoulder blades are flat on the ground, exhale upwards and inhale downwards, one at a time, and 20 in a group.
body-building
This kind of exercise is also relatively simple. Aerobic exercise can reduce fat and relieve stress. Especially when you are under great pressure, you might as well listen to music for a period of aerobics to release your body and mind.
Matters needing attention in losing weight in winter
The premise is to choose the right time and weather.
Give priority to with aerobic exercise. The winter climate is cold, and explosive anaerobic exercise is easy to cause physical discomfort and even sports injury, so aerobic exercise with smaller exercise range and higher calorie consumption should be chosen.
Specific projects can be selected according to age: young people can arrange high-impact aerobic exercise such as running to consume more calories; Middle-aged people can arrange low-impact aerobic exercise such as brisk walking, jogging and climbing stairs; Elderly people can arrange walking, yoga, Tai Ji Chuan and other light projects.
Although doing exercise to lose weight in winter can make your body increase calories at the same time, I still want to remind everyone that you must pay attention to keeping warm when losing weight in winter. Be sure to remember to warm up before exercise, make your body slightly hot and sweaty, and then throw yourself into weight loss exercise. If you start exercising without warming up, it is easy to cause problems such as muscle strain.
Can anaerobic exercise lose weight? What is anaerobic exercise?
Anaerobic exercise, as opposed to aerobic exercise, refers to the high-speed and vigorous exercise of muscles in the "anoxic" aerobic or anaerobic state, mainly according to the way of substance metabolism in the human body during exercise. When doing aerobic exercise, the human body adopts the metabolic mode of aerobic decomposition.
During exercise, the human body is in an oxygen-enriched environment, consuming sugar, fat and amino acids, and generating the energy needed by the body. In anaerobic exercise, sugar mainly consumes energy, not fat and protein. From the sports characteristics, the intensity of aerobic exercise is low and can last for a long time. However, the intensity of anaerobic exercise is high and the duration is not long, which is easy to make muscles tired and sore.
Can anaerobic exercise lose weight?
Many exercise methods recommend aerobic exercise to lose weight, thinking that aerobic exercise can burn more fat. So anaerobic exercise can't lose weight? Of course not. Anaerobic exercise is the same as weight loss, but its weight loss method is different from aerobic exercise. Exercise consumes calories. Generally speaking, the greater the intensity of exercise, the more calories are consumed.
In other words, anaerobic exercise consumes more calories than aerobic exercise in the same exercise time. However, the energy-supplying nutrients that consume calories are different. Aerobic exercise can burn fat for energy, while anaerobic exercise mainly consumes glycogen function. Judging from the exercise process, the fat burning effect of aerobic exercise is indeed better than that of anaerobic exercise.
But in fact, anaerobic exercise will also consume fat, but its consumption will decrease with the increase of exercise intensity and the extension of exercise time. Moderate and low-intensity anaerobic exercise can still consume some fat.
The weight loss effect of anaerobic exercise mainly occurs after exercise. During exercise, anaerobic exercise consumes less fat than aerobic exercise, but after exercise, anaerobic exercise will continue to consume calories, which is much more than that after aerobic exercise stops.
In addition, anaerobic exercise can increase muscle tissue. The increase of muscle mass can increase basal metabolic rate, and then drive more calories to lose weight.
Aerobic exercise and anaerobic exercise lose more weight.
It is inefficient to lose weight simply by aerobic exercise or anaerobic exercise. The most effective exercise to lose weight is high-intensity intermittent cycle training. High-intensity intermittent cycle training combines aerobic exercise and anaerobic exercise to maximize the benefits of the two exercises. However, high-intensity intermittent cycle training has requirements for people's athletic ability.
If you think you can't do high-intensity intermittent cycle training, then you can try to do anaerobic exercise first, then aerobic exercise. Doing anaerobic exercise for more than ten minutes first consumes glycogen, and then doing aerobic exercise can enter the fat burning stage as soon as possible and improve weight loss efficiency.
Anaerobic exercise refers to the exercise of holding your breath instantly. When the intensity of exercise is high, the supply of oxygen is relatively insufficient, and the body can obtain energy by glycolysis of glycogen to produce lactic acid, that is, anaerobic exercise. Such as: weightlifting, sprint, high jump, long jump, throwing, push-ups, handstand, etc.
Anaerobic exercise is not unable to lose weight, it consumes a lot of calories. But it will make you feel more tired, and you will have to rest if you don't last long.
Anaerobic exercise not only helps to exercise muscles, but also is very effective for burning fat. For example, doing aerobic exercise for 20 minutes is equivalent to turning on the engine when the car is stationary and turning it off after 20 minutes. In this case, as long as the engine is running, the oil is constantly being consumed.
Anaerobic exercise not only burns fat during exercise, but also continues to consume fat after exercise, and the fat burning effect can last for more than 48 hours! In this process, the damaged muscles are constantly repaired and the energy is constantly consumed, which is equivalent to the engine running for 48 hours. So the answer is beyond doubt.
Anaerobic exercise can burn body fat for 48 hours. So the same training for 20 minutes, the effect of burning fat by anaerobic exercise is much higher than that by aerobic exercise.