Even if you do it in groups of 20 times, you need 10 to complete it. Beginners who have just started sports can't complete this amount of training. If the novice insists on completing such a large-capacity push-up training, there is only one result, and "action deformation" is used to achieve the purpose of saving labor, thus completing 200 push-ups, but the effect is definitely not so good.
Therefore, at least for beginners, it is not a "good" chest training program. But for senior trainers, if it is in the stage of muscle endurance training, 200 push-ups are completely acceptable. After all kinds of "push" strength training such as barbells, dumbbells and chest gear are completed, the last strength of the chest can be exhausted with "200 large groups of push-ups" to achieve the purpose of stimulating the chest muscles efficiently and deeply.
Judging from the heat consumption. Push-ups 1 hour can consume nearly 500 kilocalories, which is close to the energy consumption of long-distance running 1 hour (about 500 to 700 kilocalories). But it is impossible for ordinary people to do it continuously 1 hour. In fact, it is very difficult to do 1 minute continuously. So it is of little practical significance to discuss the heat consumption of push-ups.
So how long does it take to do 200 push-ups? 1 sec one push-up (1 sec one body ups and downs), 20 in each group, which takes 20 seconds. 10 group, * * * takes 200 seconds (3 minutes and 20 seconds). The interval between groups is set to 2 minutes, and 9 breaks * * * need 18 minutes. Then 200 push-ups with a total time of 22 minutes and 20 seconds.
For ordinary people, the most effective way to lose fat is long-term aerobic exercise, such as jogging, cycling, brisk walking and so on. In theory, as long as you can do physical activity and exercise that consumes calories, you can use it to lose weight. But different sports have different weight loss efficiency and different weight loss thresholds.
When it comes to push-ups, if they are used to reduce fat, it is obviously not a good idea:
First, there is not enough exercise time. Exercise for more than 30 minutes at a time, and the fat burning effect can be guaranteed. And through previous calculations, 200 push-ups will be over in 20 minutes at most. The total time is too short, and the rest time between groups is 18 minutes.
Secondly, as we discussed before, it is unrealistic to do push-ups for 30 minutes, 1 hour. If you have to do this, your chest muscles and triceps will be damaged.
Can push-ups really not be used to lose weight? If you can design push-ups as HIIT, you can also lose weight. Just demanding. You must know how to design the training content of HIIT, and your cardiopulmonary function should be enough to withstand the intense physical reaction. These two points are not something that ordinary people can do.
As mentioned earlier, "as long as it is exercise, it can be used to lose weight", but there are specific methods. It is difficult to lose weight only by simple push-up training. However, if there is a systematic strength training plan, push-ups are added as part of the training content, and the endurance training mode of "light weight, multiple times and short intervals" can be adopted to achieve fat loss. But it is still difficult and the training threshold is high.
Of course. Push-ups are a classic self-weight training action.
Although it is very difficult for beginners to complete 200 standard push-ups in one training. However, through step-by-step training, after a period of time, the strength of your chest muscles, triceps brachii, including core muscles, can be significantly improved.
It's just a simple push-up training, and the initial exercise of chest muscles and triceps brachii has obvious effects. As the strength increases and the body adapts, the effect will stagnate.
The growth of strength and muscle circumference depends on the stimulation of "incremental overload". Push-ups are only trained by self-weight, and the weight is constant (the daily weight change can be ignored for the requirement of "training stimulation"), so they cannot meet the requirement of "incremental overload". At this time, it is necessary to upgrade the training program, such as using TRX training rope or yoga ball to do push-ups and other more difficult variants, or carrying out more weight training such as barbell bench press, in order to form new, more difficult or more load stimulation for chest muscles.
For experienced strength trainers, 200 push-ups are probably just for warming up or part of relaxation training on rest days.
(1) For beginners, 200 push-ups is not a "good" training program. In addition, although the calorie consumption level of 1 hour push-ups is not low, it is impossible for ordinary people to do push-ups for a long time.
(2) It is not a good idea to use 200 push-ups to reduce fat, because of low efficiency, insufficient exercise time and high exercise threshold.
(3) Strength training uses 200 push-ups. It should be! For beginners, it can effectively improve the chest muscles and triceps brachii, and even enhance the strength of core muscles. However, after physical adaptation, exercisers should further improve the training difficulty and load. For advanced strength trainers, most of them are just for warming up.