How to carry out correct fat-reducing aerobic exercise

Aerobic exercise during fat reduction

What should I do?

Today, I will tell you!

No.65438 +0 morning fasting aerobic

After getting up early

Don't eat anything that contains calories.

Go straight to aerobic. Skipping rope and running

Climbing the stairs is no problem.

Contrary to what is widely circulated in the fitness industry.

Although the individual has not eaten for 6-8 hours

Glycogen will not run out.

The advantage of getting up early and doing aerobic exercise on an empty stomach is low insulin level.

Conducive to the decomposition of fat.

But this method

Physical inactivity makes you vulnerable.

Hypoglycemia, easy to faint.

High levels of the stress hormone cortisol

It is easy to cause muscle decomposition.

Generally speaking, I suggest a mild aerobic.

For example, jogging (4-5km/ h).

Running on slopes is not recommended.

But walking and climbing can

Secondly, the total duration is not recommended to exceed 30 minutes.

Secondly, drink a little black coffee before training

Or products containing caffeine (100-200mg).

Helps to mobilize fat.

Remember, caffeine won't help you "burn" fat.

It just helps the fat factor.

It is released from adipose tissue.

You need to exercise to "burn"

Fat reduction = fat mobilization+fat burning

The second aerobic exercise after strength training

Do traditional strength exercises first.

(Push chest, pull back, squat legs, etc. )

Then do aerobic exercise.

From the point of view of energy metabolism

It is an optimized fat-reducing scheme.

Strength exercises consume glycogen.

Growth promoting hormone and adrenaline, etc.

Can promote muscle synthesis.

Secretion of lipolytic hormone

Create an ideal physiological environment for reducing fat.

such

Subsequent aerobic exercise can burn fat earlier.

But this method also has disadvantages.

The strength training part is easy to overdo (more than 2hr).

Many people, because they are lazy, want to practice reducing fat through simple strength.

Excessive strength training can also easily lead to muscle decomposition.

Decreased metabolic rate, decreased immunity, etc.

A series of physical problems, not worth the loss.

Effective time control of strength training

In 45-60 minutes.

(excluding warm-up and stretching relaxation time)

Aerobic time is controlled at 30-45 minutes.

Similarly, the intensity of aerobic exercise should not be too great.

Third place HIIT+ aerobic

HIIT, also known as high-intensity interval training

Individuals need to move within 10- 15 seconds.

Reach 85-90% of the highest heart rate.

After that, I will do 60-90 seconds of slow aerobic training.

Example: 10 second sprint, 60 seconds walk/run.

This is a cycle, do 8- 10 cycles.

With the increase of capacity, the number of cycles can be increased.

But the total duration is not recommended to exceed 20 minutes.

HIIT can be divided into training without equipment and training with equipment.

No equipment training, such as sprint+jogging.

It is almost not limited by the site, and the fat reduction efficiency is high.

There are instruments (using dumbbells, barbells and other instruments)

You can also exercise muscles.

Improve athletic ability, etc

Finally, the "sprint" part of HIIT consumes more glycogen.

The "steady speed" part consumes more fat.

This is a very good game.

But the problem with this exercise is

Practice time is easy to be too long.

It is also easy to cause muscle loss.

Affect the next training.

Secondly, it is easy to ignore the traditional strength exercises.

Resulting in decreased muscle strength and tolerance.

HIIT is definitely worth practicing alone for a day.

Be sure to warm up for at least 10 minutes before HIIT.

HIIT recommends no more than 20 minutes.

(If the intensity is strong enough, do not exceed 20 minutes. )

Next, you can continue to choose to do it.

20-30 minutes of traditional slow aerobic exercise.

The "high intensity" part of HIIT suggests not exceeding 15 seconds.

Of course, if the intensity is large enough, it will not exceed 10 second.

This kind of 10 second high-intensity training can be better.

Release fat factor from tissue into blood.

Next is slow aerobic exercise.

Can continue to burn fat.

Even if you don't do traditional aerobic exercise after HIIT.

HIIT can still promote fat burning.

Fourth, do aerobic exercise twice a day.

Do slow aerobic exercise on an empty stomach in the morning.

Do slow aerobic exercise after strength exercise in the evening.

A training session takes a short time.

But the total training time is long.

Consumption exists objectively, and it is not easy to bring pressure to the body.

At the same time, the possibility of muscle loss is greatly reduced.

But it's also time-consuming.

Suitable for people who have more time.

Because there are two aerobic hours.

It is recommended to keep aerobic for no more than 40 minutes at a time.

20-30 minutes is appropriate.

The fifth aerobic principle in fat-reducing period

1. Not too aerobic. Personally, I think aerobic activity should not exceed 2 hours a day at most, and 90 minutes is too much. 45-60 minutes is more appropriate, and it is more reliable if it can be completed twice;

Don't tire yourself like a dog if you are aerobic. Most people don't measure their heart rate, as long as they don't gasp, except HIIT;

It is ok to take oxygen on an empty stomach, but there is a great possibility of muscle loss. If you must be aerobic on an empty stomach, and you are not a genius or can't exercise your muscles, walking slowly/running extremely (3-4km)/ hour is a good choice;

4. If conditions permit, aerobic exercise after strength training is a very good choice, which can optimize the efficiency of fat reduction;

5.HIIT+ traditional aerobic is also a very good choice, with high efficiency and good fat-reducing effect;

6. Before HIIT, eat some high-quality complex carbohydrates (grains, potatoes, etc. ) and a clean protein (protein, chicken breast, fish, protein powder, etc. ) about 15-20g.

Sixth, learn to adjust.

The true meaning of reducing fat = consumption > intake

Learn to record the food you eat.

Try to calculate the calories of food.

You don't have to be accurate to the extreme.

It is more important to develop this habit and consciousness.

After all, eating is too easy.

And consumption is much more difficult.

Secondly, don't take aerobic as a task.

Sometimes I go out to buy a dish, take a walk and walk my dog.

Even taking a newspaper is a kind of consumption. Don't miss it.

Many people watch TV after supper.