More and more people like to lose weight through fitness exercise. We know that aerobic exercise consumes sugar and fat, while anaerobic exercise only consumes glycogen. Why do many people insist on aerobic exercise for a period of time, but the weight loss effect is not very ideal? What kind of sports should girls choose?
Q 1: Is long-term aerobic exercise effective in reducing fat?
A: Muscle can help metabolize and burn calories, but long-term aerobic exercise and insufficient strength training will lead to the simultaneous reduction of fat muscles. The less muscles, the fatter people will be!
If you are aerobic for a long time to a certain extent, you will encounter a bottleneck period. It is difficult to continue to lose weight at this time. So for some people who pursue normal weight and partial slimming, running a few kilometers a day can't achieve the effect.
Although aerobic exercise will consume energy, it will only be consumed during exercise. Once the movement is stopped, the energy is no longer consumed.
Q2: Anaerobic exercise only exercises muscles without losing weight?
A: First of all, we need to get out of a misunderstanding: many girls are afraid that anaerobic exercise will grow muscles and affect their appearance. In fact, because women have no testosterone, it is difficult for them to reach the level of men's muscles. As for the bodybuilders we see, they need to supplement androgens by taking hormones to maintain their muscle state.
In addition, does anaerobic exercise not consume fat mean that weight loss is not good? Scientists have found that anaerobic exercise suddenly consumes glycogen in your body in a short time, which will cause oxygen debt. Simply put, after the exercise stops, the body will automatically consume fat and then convert it into sugar, thus making up for the consumption in the previous exercise.
The advantage of this is that after anaerobic exercise, the body's metabolism will increase a lot, and it is not easy to eat fat. This is what we call rapid weight loss physique.
Is aerobic exercise better or anaerobic exercise better? What is the best way to lose weight by exercise?
Like most of us, you may be told that in order to burn the most fat, you must complete 20 to 60 minutes of moderate-intensity aerobic training. Now a new training method-HIIT is popular, which is more labor-saving than you usually choose to use aerobic equipment, but it only takes half the time of 1/4 to conventional aerobic training! Is it efficient? Let me introduce this training method to you.
What is HIIT (High Intensity Interval Training)?
The so-called high-intensity intermittent exercise is to insert low-intensity exercise or have a rest between high-intensity exercises. This is a combination of aerobic and anaerobic exercise, which can burn calories quickly without any instruments and tools to achieve the purpose of losing weight.
Start HIIT training:
1. Warm up for 5 minutes, and then do appropriate stretching exercises to prepare for HIIT.
2. Start with a minute of moderate exercise and then accelerate to 90% or 95% of the maximum heart rate. (Maximum heart rate calculation formula: maximum heart rate =220- age)
3. Keep this effect 15 ~ 20 seconds, then slow down to the starting speed 1 minute, and then sprint 15 ~ 20 seconds.
4. Keep this circular motion within 15 minutes.
5. Finally, finish the training with 5 minutes' exercise, and then carry out comprehensive stretching.
If you follow the above steps correctly, I guarantee that you will feel completely exhausted in the next 20 minutes.
Warm up:
1. Swing your legs back and forth: 30 seconds for each leg.
2. Standing from elbow to knee: 30 seconds
3. Kick before squatting: 30 seconds
4. Jump left and right: 30 seconds
5. Start and end jumps: 30 seconds
HIIT initiative:
The following four groups of movements are each 10 second, without rest between movements, and rest for 20 seconds after completing one group, with 6 cycles. People with sufficient physical strength can moderately extend the time of each movement (up to 60 seconds).
1. Stand on tiptoe and squat down.
2. Raise your knees and run.
3. Bourpis
Turn jumps on and off.
Rest action: 20 seconds
Benefits of HIIT:
According to a study conducted by Laval University in Quebec, Canada, HIIT aerobic exercise helps trainees lose 9 times as much fat as traditional training (running for 20-60 minutes at middle speed). Incorporate HIIT into your weight loss plan, and you will improve your metabolism to the peak.