Fact: Aerobic exercise combined with strength training is the best way to control body fat at an ideal level. Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons. ⑦ Aerobic exercise consumes fat first, while strength training consumes sugar stored in the body: (2) Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training at the same time, while strength training with practice and stop requires rest between groups, and consumes much less calories. The reason is this: aerobic exercise can achieve the purpose of consuming calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it increases the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.
● Myth 2: The more aerobic exercise, the better.
Fact: Doing a good thing may turn into a bad thing, leading to the opposite result. The same is true of aerobic exercise. Although it is an effective way to consume fat, long-term aerobic exercise consumes not only fat, but also muscle. It has been found that two hours of moderate aerobic exercise can consume 90% of leucine, which is a very important amino acid for muscle growth. Under normal circumstances, normal leucine levels can prevent muscle decomposition caused by excessive exercise.
● Myth 3: Low-intensity aerobic exercise consumes more fat.
Fact: It's not true. 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.
Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources. In other words, the harder you practice, the more calories you burn. But 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.
● Myth 4: Do aerobic exercise first, and then do strength exercises to become slim.
Fact: In order to consume more calories, aerobic activity needs a certain intensity, and the ideal way is to reach more than 70% of the maximum heart rate. The purpose of strength training is to increase muscles, and the ideal weight is to repeat 6- 12 times in each group in the correct posture.
The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic activities. If you put aerobic exercise in the first place, because it can reduce glycogen reserves and devour your strength, then your weight may not decrease, but will increase. On the contrary, if you do strength exercises first, you will soon reach the required state and get ready for aerobic exercise.
● Myth 5: Do more aerobic exercise for 20 minutes and eat more sweets or other delicious foods.
Fact: If you want to eat more sweets, it won't hurt to extend aerobic exercise time occasionally, but if it becomes a habit, the result will only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue.
When the body can't adapt to training, it is very difficult to gain muscle and lose fat. Because overtraining will lead to excessive secretion of catabolic hormones and attach to muscles, making it impossible to synthesize them. Therefore, people who often overeat in one meal should slightly increase their intensity in the next aerobic training, or reduce their calorie intake in the next meal.
● Myth 6: Doing a lot of aerobic and light strength exercises will help reduce the unsatisfactory body fat level while maintaining muscles.
Fact: Body fat test can show the ratio of fat to other body tissues (muscles, bones, etc.). ) One of the keys to losing fat is to have more muscles. Indeed, there are only two ways to improve a depressed figure, and that is to lose as much fat as possible and build as many muscles as possible.
People who choose aerobic exercise can certainly achieve the goal of reducing fat, but when they do excessive aerobic exercise, lose strength exercises or do light strength exercises, it is absolutely not enough to maintain muscle mass. If the total muscle mass decreases, the metabolic rate at rest will decrease and the body fat rate will increase. To change the ratio of fat to muscle, it is necessary to develop and maintain the total muscle mass with relatively heavy strength. After strength exercise, do moderate to high-intensity aerobic exercise.
● Myth 7: Eat a healthy meal to increase energy before going to the gym for aerobic exercise.
Fact: What you eat before exercise depends on how long you exercise after dinner. If your goal is to lose fat, it is best to eat a balanced meal three hours before exercise; If you want to eat 1.5 to 2 hours before aerobic exercise, you should reduce your appetite. If you want to do aerobic exercise within 1 hour, don't eat carbohydrates. The reason is this: after aerobic exercise 10-20 minutes, the body begins to consume fat (mainly). Whether your body can effectively consume fat as fuel depends on the glucose content in your blood. Obviously, if you consume high-carbon hydration products, your blood sugar level will be high, and glucose can delay your body's consumption of fat as fuel.
● Myth 8: Low-intensity aerobic exercise can not only consume fat, but also benefit heart health.
Fact: The American Heart Association points out that aerobic exercise with a maximum heart rate of 50-75% for at least 30 minutes three to four times a week is most beneficial to the heart. It will actively improve cardiovascular system and cardiopulmonary function, and significantly reduce the risk of related diseases. The American Heart Association suggests that beginners' exercise heart rate should be 50% of the maximum heart rate, and the intensity will gradually increase to 75% of the maximum heart rate after a few weeks. In short, the greater the training intensity. The more you can keep in shape. Because the heart, like other parts, is also a muscle, and it needs intensive practice!
Aerobic exercise method
Aerobic exercise is a kind of persistent exercise to enhance the human body's inhalation and utilization of oxygen. Its sports characteristics are light load, strong sense of rhythm and long duration. According to sports medicine, the suitable exercise load of aerobic exercise is 4 ~ 5 times a week, each lasting 20 ~ 30 minutes, and the heart rate during exercise is 120 ~ 135 times/minute. Self-resistance is a muscle strength competition of human muscle groups in static confrontation, and it is also one of the simple aerobic exercises. Not limited by gender, venue and equipment. Free-handed muscle resistance exercise has become a fitness method to accelerate blood flow, promote metabolism and relax muscles and tendons in static training, without worrying about sports injuries. Here are some simple self-resistance exercises in different postures that you can choose to do.
Palm and finger exercises
Methods: Put your palms together on your chest, separate your fingers, and face your fingertips. The first fingertips of both hands push each other, and the palms slowly stretch, showing a "claw-shaped" static resistance of 10 ~ 12 seconds. Repeat for 7 ~ 8 times.
Results: The muscle strength of abductor digitorum and extensor carpi radialis brevis was enhanced.
Tip: When fingers and abdomen push each other, there should be a proper amount of resistance and increase the reaction force.
Shoulder and arm exercises
Methods: Stand with your legs apart, palms together on your chest and fingers up. The thrust of the right palm exceeds the resistance of the left palm, and the left arm is forcibly pushed to the left. The left palm resists the resistance of the right palm and pushes the right arm back to the right. Repeat 10 ~ 12 times.
Results: The muscle strength of deltoid, biceps brachii, brachioradialis and flexor pollicis brevis was improved.
Tip: When the two palms are pushed, the pushed wrist palm should have a reaction force to increase the resistance.
Head and neck exercises
Methods: Stand with your legs apart and hold your neck with your hands crossed. Push the resistance of the head and neck slowly and forcefully with both hands, press the head to the chest and clavicle, and exhale. Then the neck forcibly resists the downward pull of the hands, lifts the head vertically upward into a ready posture, and inhales. Repeat 7 ~ 8 times.
Effect: Enhance the muscle strength of platysma and levator scapulae.
Tip: the downward pull of hands should not be greater than the upward resistance of head and neck. The pulling speed should be slow and the pulling force should be moderate.
Back exercises
Methods: Stand with legs apart, hands akimbo, jaw down. The waist and back face the resistance of hands twisting, and rotate left and right in the forward direction, showing static resistance for 6 ~ 8 seconds. Then repeat in the opposite direction. Intermittent for 30 ~ 40 seconds.
Effect: Promote the stretching force of latissimus dorsi, psoas and erector spinae, and improve the flexibility of lumbar spine.
Tip: When the waist and back rotate left and right, the head, neck and upper body rotate together. Don't move your feet.
Thoracoabdominal exercise
Methods: Lie on your back with your legs together and your palms on your abdomen. Do 45-degree sit-ups on the chest and abdomen to resist the resistance of pressing with both hands for 5-6 seconds, and repeat 7-8 times.
Effect: Enhance the muscle strength of rectus abdominis and pectoralis major.
Tip: Take a deep breath when doing sit-ups; When lying on your back, exhale.
Leg and knee exercises
Method: Squat down and put your palms on your legs. The leg is forced to push upward into an upright position by the downward pressure of the palm. Intermittent for 30 seconds, do it 7 ~ 8 times.
Effect: Improve the muscle strength of quadriceps femoris and adductor muscle.
Tip: When the legs are pushed up with resistance, the position of the upper body and legs is 90 degrees, and the body position should not lean forward.
Confusion of aerobic exercise:
Exercise consumes a lot of oxygen. At this time, the heart beats faster, the blood flow speeds up, and the cells get overloaded oxygen supply. But the oxygen supply capacity of the heart is not omnipotent, it can only deliver oxygen from the lungs. The lungs inhale oxygen through breathing, but the increase of breathing frequency is limited, not infinite (the number of breaths per minute cannot increase indefinitely). So once you exercise, the supply of oxygen can't be solved from the source, and finally the muscle cells that consume oxygen are often anoxic. Lactic acid will be produced after hypoxia (instead of carbon dioxide without hypoxia), which makes us feel sore and sleepy. The idea of aerobic exercise is good, but the key problem is how to ensure that enough oxygen can be provided during exercise. Often lack of oxygen when exercising, lack of oxygen when exercising, and lack of oxygen when exercising. Of course, it doesn't include blinking. It doesn't have any exercise significance. Is a theory without practical guiding significance useful?
Aerobic exercise and weight loss are probably headaches all over the world. Aerobic exercise is recognized as the best way to lose weight healthily. Aerobic exercise not only refers to all kinds of aerobic exercise, but also includes endurance sports such as running, cycling, swimming and skipping rope. This sounds boring. Maybe you have practiced, or maybe you didn't stick to it because the effect was not as good as expected or there were conditions and time constraints. The result is still fat! It's not that these aerobic exercises are ineffective or not suitable for you. Generally speaking, unless there is a special disease, aerobic exercise has a very good effect on improving everyone's cardiopulmonary function and reducing fat. The key is to choose the type of aerobic exercise according to your original physical condition and interest in sports, pay attention to several key points of aerobic weight loss, and design an aerobic exercise prescription for yourself, because only you know your body best.
1. Heart rate
This is the most direct index to measure the effect and intensity of aerobic exercise. At present, many fitness equipment in the gym have calorie counting. But in fact, this calculation is quite different from the actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the excitement of sympathetic nerve. The excitement of sympathetic nerve promotes the secretion of a series of lipolytic hormones, thus activating lipolytic enzymes and decomposing fat stored in adipose tissue into free fatty acids and glycerol. Fatty acids can be decomposed into carbon dioxide and water with sufficient oxygen supply and release a lot of energy.
So how much heart rate or intensity should you reach during exercise to lose weight effectively? Usually it should be 60%-75% of the maximum heart rate (MHR/220-your age). That is to say, for a 30-year-old friend, the maximum heart rate is 220-30 = 190. Then190× 60% =114 ~190× 75% =145, that is, the heart rate is114 ~/kloc. Because the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity should be suitable for people, and novices can generally keep it at 60 ~ 65% MHR. If you blindly pursue high intensity regardless of your physical condition, it is not good for your health.
2. Time
According to the research of American sports medicine, muscle glycogen is the main energy supply before aerobic exercise 15 minutes, and fat energy supply begins after exercise 15 ~ 20 minutes, so aerobic exercise is generally required to last for more than 30 minutes, so a problem arises. If everyone maintains a high intensity of more than 30 minutes, such as 65% MHR, does everyone have such basic physical fitness? Let's take a look at the concept of high-intensity exercise for 30 minutes, such as 65% MHR. Adult women's 800m and men's1500m long-distance running can generally reach the required heart rate, and most people should have had such experience in physical education class. The time to reach the standard is 4 ~ 5 minutes and 6 ~ 7 minutes respectively. In other words, running at a medium speed of 6 to 8 kilometers can achieve aerobic exercise of 65% MHR for 30 minutes. [Edit this paragraph] How to master the essentials and scale of aerobic exercise ● Warm-up before exercise. Before each exercise, there needs to be a warm-up process, that is, warm-up activities, activities of joint ligaments, stretching limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.
● Close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's eye rate is170-60 =110 (times/minute). You can count your pulse at any time when you are exercising. 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.
● Self-feeling Self-feeling is an important indicator to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.
Aftersickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
● Relaxation has the same effect as warm-up. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state. [Edit this paragraph] How many times does aerobic exercise need a week? The American Sports Medicine Association recommends that normal people exercise 2-5 times a week. If you have no exercise habits before, start small, twice a week, and then gradually increase to three or four times. Beginners often make the mistake of exercising once a day because they are enthusiastic and want to achieve results as soon as possible, and the intensity of each exercise is also great. Doing so often leads to overtraining, fatigue, insomnia, excessive soreness and other symptoms in a short time. And then it will stop. In fact, we should realize that fitness is a long-term habit. If you want to have a strong body, you should stick to fitness all your life. It takes months or even years to reach the best shape and health. Step by step is the best solution.
Step by step this is the basic principle of all exercises. Exercise intensity should gradually transition from low intensity to medium intensity; The duration should be gradually extended; The number of exercises ranges from less to more. All of the above should be gradually increased within the scope of personal adaptability, so don't rush for success. Old and infirm people or patients with chronic diseases should master the scale of exercise. It's best to see a doctor and have a comprehensive physical examination before exercise. Doctors will prescribe specific aerobic exercise according to individual conditions, and then exercise according to the prescription. In addition, whether the fatigue caused by exercise can be eliminated the next day is also a criterion to measure whether it belongs to aerobic exercise: if the fatigue cannot be eliminated the next day, it means that the exercise is excessive and beyond the scope of aerobic exercise. The ideal weight-loss speed of aerobic exercise: the average person jogs for one minute and consumes about 15 calories (the heavier he is, the more he consumes), while the fat in one catty (450g) is 3500 calories. Jogging for 30 minutes every day, without changing your diet, can lose one kilogram a week.
Of course, this is only a theoretical calculation. In fact, you will eat more after exercise. The speed recommended by experts is one and a half kilograms, so the weight lost is not easy to rebound.