What does aerobic exercise consume 1 1? What does aerobic exercise consume?
Aerobic exercise lasts for 45 minutes, which is beneficial to fat consumption. If you want to lose weight, you must insist on aerobic exercise at least three times a week, and each exercise should last for 45 minutes, preferably one hour. Aerobic exercise includes jogging, cycling and swimming. Exercise slimming lies in persistence, short-term exercise will not have obvious effect, so we must persist in exercise.
2. Does low-intensity aerobic exercise consume much fat?
The principle of reducing fat is that you consume more calories than you absorb every day, and high-intensity exercise can consume more calories than low-intensity training. For beginners, it is necessary to follow the principle of gradual progress and gradually increase the amount of exercise, so as to effectively improve the cardiopulmonary function and possibly adapt to greater exercise intensity.
3, aerobic exercise calorie consumption list
Heat consumed in swimming: about 800 calories/hour.
Swimming is the best exercise to lose weight, because it uses almost all the muscles of the whole body. Besides, swimming can also make people feel positive, because it is a pleasant activity. No longer feel the burden of the body in the water, play a comfortable role. More importantly, swimming is good for heart and lung health.
Calories burned by ice hockey: 700 calories/hour
Ice hockey is a game played by six people with clubs and ice hockey. Score a goal on the goal of the game. It is an exciting sport in which physical contact often occurs in high-speed sports. Ice hockey is played in the indoor skating hall. There are fences around the skating rink, with goals at both ends, and a goal area in front of each goal. This is the highest calorie consumption in indoor sports, which is equivalent to consuming a ham meal. Sports effect: Ice hockey cultivates players' strength, endurance, speed, skill, determination and courage.
Calories burned during running: 600 calories/hour.
If you want to lose weight, run! Fast running can help you get rid of excess weight and relieve stress. It doesn't take much time and money to run fast. You can exercise in many places and run fast around blocks, parks and stadiums. Stick to it for 30 minutes every day for two weeks, and you will feel relaxed and weightless. However, it should be noted that you should choose a pair of good running shoes when running fast, which can protect your joints and ankles and achieve the effect of healthy weight loss.
Which sports are aerobic?
Common aerobic exercise includes: walking, jogging, mountain climbing, swimming, cycling, aerobic exercise, yoga and so on. Usually aerobic exercise will consume body fat, which is conducive to exercise to lose weight. So how do you choose the aerobic exercise that suits you?
Walking at a brisk pace: the first choice for all ages, choose a gentle road, the speed is 120 steps per minute, and the exercise time increases from 20 minutes.
Running: Running is the best way to exercise human heart and lung function, which can effectively promote the development and enhancement of various systems of the body and exercise the will. Walk and run alternately in the first three or four weeks, and then gradually increase the running time.
Mountaineering: It helps to improve human respiration, cardiovascular function and leg muscles, so that the muscles and ligaments of waist, back, neck and upper limbs can be effectively exercised. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.
Swimming: Improve the function of human respiratory system. Because swimming doesn't carry a load, it is most suitable for joint disease patients to exercise, and it is also ideal for osteoporosis or pregnant women.
Cycling: Cycling regularly can exercise heart function, increase vital capacity and strengthen leg muscle strength, with little damage to knee joint. Suitable for people with heavy weight and joint movement disorder.
Matters needing attention in aerobic exercise
1, warm-up exercise is essential.
Before every exercise, there needs to be a warm-up process, that is, warm-up activities, activities of joint ligaments, stretching of limbs and back muscles.
2. Exercise intensity
Close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age value. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time during exercise. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70 ~ 80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
3. The duration should not be less than 30 minutes.
Generally, healthy people should have no less than 20 minutes of aerobic exercise every time, but for those who need to lose weight, the exercise time should not be less than 30 minutes. Because generally speaking, fat is burned 30 minutes after the start of exercise, and the length of exercise can be determined according to the physical condition of the individual. The best exercise time is 40 minutes and the frequency is 3 ~ 5 times a week.
What does aerobic exercise consume? When doing fitness exercises, you may often hear such terms: aerobic exercise, strength exercise. And many people who want to lose weight through exercise are always advised to do more aerobic exercise. So what kind of exercise is aerobic exercise? What is the main consumption during exercise? Can aerobic exercise play a role in losing weight?
Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness. Therefore, if you are overweight and want to lose weight through exercise, it is recommended to choose aerobic exercise, such as jogging and cycling.
The purpose of aerobic exercise is to enhance cardiopulmonary endurance. During exercise, because muscle contraction needs a lot of nutrition and oxygen, the number of heart contractions increases, and the amount of blood pumped out each time is more than usual. At the same time, the demand for oxygen has also increased, the number of breaths is more than normal, and the degree of lung expansion is also greater. Therefore, when the exercise continues and the muscles contract for a long time, the heart and lungs must strive to provide oxygen to the muscles and take away the waste in the muscles. And this constant demand can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
Aerobic exercise mainly consumes fat, so if you can persist in aerobic exercise, you will definitely lose weight. And our most common aerobic exercise is jogging, swimming, cycling, brisk walking and so on. These exercises can be carried out at any time as long as you have time, which is very convenient, so people who want to lose weight may wish to do more such exercises.
What does aerobic exercise consume? For muscles, the more we boys are, the better, but we may not know some common sense, which leads to the smaller muscles. I wonder how long it will take boys to remember this time. Aerobic exercise consumes muscles. No, okay, no. Of course, I have reason to say that aerobic exercise consumes muscles. Look at this.
When the total amount of aerobic exercise in a day exceeds 2 hours, leucine will be exhausted and hinder muscle growth. Therefore, muscle exercisers should try not to do aerobic exercise, and do intermittent exercise for 30 to 40 minutes to reduce fat. If aerobic exercise is controlled within 1 hour per day. In fact, it was not so strict at first, because the size of muscles is not large and human resources are abundant. After practicing every day, the muscle growth is not small, but it will be very obvious in the later stage. The muscle mass is already very large, and the resource consumption of recovery alone is several times higher than that at the beginning. If the process of "excessive recovery" of growth is not sufficient, muscles will not grow even if you practice more, because the growth of your recovery ability is limited and you need to maintain a large amount of muscles. But is it really necessary to be an amateur? Raise a "delicate" muscle and dare not do more aerobic exercise. It is best to adopt a "compromise" scheme, and the dazzling muscles should be expanded as much as possible, such as chest muscles, shoulders and appropriate back muscles. For example, use leg strength exercises instead of muscle exercises to save resources and ensure strength and key muscles.
If you want to gain muscle growth, if you are born thin and have a small skeleton like me, don't do a lot of aerobic exercise! Aerobic exercise actually increases muscles, especially running. However, if you jog for a long time, you will consume a lot of energy. If you want to run, you need high intensity, such as variable speed running and sprint running. The distance should not be around 1500M m. Last but not least, don't do aerobic exercise after anaerobic exercise, because glycogen is basically consumed at that time, so you should do aerobic training again. Do not do aerobic training more than three times a week. Also, don't do push-ups and dumbbells every day. Doing it for a day and having a rest is good for your recovery. If the amount of exercise is properly controlled, a large part of muscle growth depends on recovery.
It seems that you can't do sports every day. When did my muscles become so much? Aerobic exercise consumes muscles. I've seen it. It seems that I should do less aerobic exercise. 7 Aerobic exercise consumes muscles. Am I right, gentlemen? Don't overdo it. Pay attention, for your woman.
Extension:
The best way of aerobic exercise
1, the best way of aerobic exercise
swim
Sports advantage
Swimming is to overcome the resistance of water rather than gravity, and muscles and joints are not easy to be damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
jogging
Sports advantage
Improve the quality of sleep. Through running, the blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved. "Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly; Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.
Bicycle; Bicycle exercise
Sports advantage
Prevent brain aging and improve the sensitivity of nervous system; Improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running. Bicycle can also lose weight, which is a periodic aerobic exercise and consumes more calories. It has a good exercise rehabilitation effect on cervical spondylosis and lumbar disc herniation.
2. The fitness value of aerobic exercise
Aerobic exercise can exercise the heart and lungs, so that the cardiovascular system can deliver oxygen to every part of the body more effectively and quickly. Through regular aerobic exercise, people's heart will be healthier, the stroke output will be greater, and oxygen supply to all parts of the body does not need a lot of pulses.
Long-term adherence to aerobic exercise can increase the amount of hemoglobin in the body, improve the body's resistance, resist aging, enhance the efficiency of cerebral cortex and cardiopulmonary function, increase fat consumption, prevent arteriosclerosis, and reduce the incidence of cardiovascular and cerebrovascular diseases. Aerobic exercise is an activity of eating and walking, which can improve the endurance of the heart and lungs. With the increase of cardiopulmonary endurance, the body can engage in longer or higher-intensity exercise, and it is less likely to get tired.
3. Why do you have to exercise for more than 30 minutes?
When people exercise, the sugar in muscles begins to break down. After 10 minutes, the speed of sugar decomposition is very high. After 20 minutes, the fat in our body begins to decompose, so we must persist in losing weight for more than 30 minutes. But after 30 minutes to 1 hour, the speed of fat decomposition is constant, so the general exercise time is 30 to 50 minutes, and the exercise time should not be too long.
What are the misunderstandings of aerobic exercise?
Aerobic exercise with steady speed is the best way to burn fat.
For primary fitness enthusiasts, stable aerobic exercise is really easy to complete and can burn fat for a long time. But if you have a certain fitness foundation, high-intensity intermittent exercise will make your body burn more fat, because it takes longer for your body to recover after exercise.
2. The longer the aerobic exercise, the more food you eat.
Many fitness enthusiasts believe that it is necessary to eat enough food before long-term aerobic exercise, and then burn these calories through sweating exercise. What they didn't expect was that the extra food would take two hours of aerobic exercise (such as running) to be completely consumed. In addition, long-term aerobic exercise can lead to overtraining and sports injury. Therefore, before long-term aerobic exercise, it is enough to eat the right amount of food.