Fat reduction and health
Want to lose weight, aerobic exercise can be said to be the exercise that consumes the most body fat. These sports include: walking, jogging, cycling, swimming and aerobic exercise.
Everyone can choose the appropriate exercise intensity according to their personal situation, which can not only stimulate the metabolism of fat in the body, reduce the accumulation of fat, but also reduce blood pressure and enhance cardiopulmonary function, killing two birds with one stone.
However, M Jun wants to remind everyone that in the actual aerobic exercise, if you want to get a better fat-reducing effect, you must remember the following four points. Otherwise, you will probably become useless if you do so much.
1
At least 20 minutes of aerobic exercise at a time. 20 minutes before exercise, energy is mainly supplied by glycogen, which is the most consumed by the body at this time. After 20 minutes, fat will participate more in energy supply. Therefore, the longer you exercise, the more fat you burn, and the better you lose weight.
2
The intensity of aerobic exercise is kept at about 75% of its own intensity, depending on everyone's exercise ability. At 75% aerobic exercise intensity, the human body will break down more fat to provide energy for the body. There are two ways to measure 75% aerobic exercise intensity:
By measuring the number of pulses per minute, the formula is (220- age) *75%, which is the number of pulses that dieters need to keep during exercise.
This 75% intensity is determined by self-feeling. During the exercise, the feeling of the practitioner is between tired and not tired, which is 75% intensity.
three
Aerobic exercise needs to be carried out continuously, and you can't give up halfway.
four
Aerobic exercise is best to lose weight after strength exercise (muscle exercise). Strength training can promote the secretion of adrenaline and accelerate the decomposition of fat. Aerobic exercise after strength training can promote the decomposition and metabolism of lactic acid. Strength training can improve the level of basal metabolism, and the increase of basal metabolic rate can increase the energy consumption of basal metabolism.
Doing the above four points will definitely get twice the result with half the effort for aerobic exercise to reduce fat.