Here is an introduction.

Fat loss skills: do strength training before aerobic exercise.

As we all know, aerobic exercise is the best and most basic exercise to reduce fat. That's right! But many people lose weight through aerobic exercise, but they are stuck in a fixed routine. Every time I go to the gym, I run for an hour step by step. This is really aerobic exercise. But it will often reduce the efficiency of burning fat over time!

First of all, the energy reserve of human body includes fast energy-glycogen and stored energy-fat.

When you start running for the first 15-20 minutes, you don't burn fat, and fast energy (glycogen) is mobilized first. Only when the fast energy (glycogen) is consumed almost, will the body mobilize the reserve energy and mobilize the fat to start supplying energy.

The scientific running method is: do strength training first, and then do aerobic exercise.

1. First do related strength training, consume some glycogen, and then do aerobic exercise to improve the speed of fat metabolism! When aerobic exercise begins, fat can be mobilized quickly and the efficiency of burning fat is improved.

2. Accelerating lactic acid metabolism is beneficial to reduce exercise fatigue and accelerate the recovery of the body. Because strength training is powered by glycolysis, it will produce a lot of lactic acid. The accumulation of lactic acid not only affects the exercise ability, but also delays the recovery of the body after exercise. Aerobic exercise after strength training can bring lactic acid into the tricarboxylic acid cycle through pyruvate for complete oxidation, thus avoiding the accumulation of lactic acid.

3. Strength training can promote the secretion of catecholamine hormones such as adrenaline and norepinephrine and lipolytic hormones such as growth hormone, which is conducive to the mobilization and decomposition of fat.

4. Strength training can also increase muscle repair and synthesis. If the body contains more lean tissue, the basal metabolic rate will be higher, and the more energy consumed, the more it will help to increase fat burning.

There are also tricks in the choice of strength training: generally choose multi-joint and whole-body compound movements. Such as weightlifting, squat, hard pulling, boating and so on.