Exercise won't lose weight in 30 minutes. In modern society, with the gradual improvement of people's living standards and the obesity rate of people around them, people will lose weight when they realize that they are getting fat, and exercise is the most effective way to lose weight. However, some people say that it will not lose weight within 30 minutes of exercise, and it is necessary to exercise for more than 30 minutes. Is it true?/You don't say.

Exercise will not reduce fat within 30 minutes. Actually, it doesn't mean that you won't lose weight within 30 minutes of exercise. If you burn fat after 30 minutes, what about the first 29 minutes?

For people who exercise regularly, even if they exercise for fifteen minutes every day, they will feel very light after thirty-three, and a lot of heat in their bodies will consume heat with exercise. The body will consume glycogen in the body first, and then consume fat in the body.

However, this is a dynamic process. Fat will be converted into glycogen during your exercise, and then you can break down energy. 30 minutes is only the approximate time to start burning fat.

Secondly, 30 minutes is not a limit, because everyone's physique is different. For obese people, this time may be longer, but for people who exercise regularly, this time will be shorter.

In fact, for the average person, as long as they can keep exercising every day, their health will always get better day by day. If you persist for a long time, there is no problem in improving your physical fitness.

Thirdly, for the general fitness crowd, it is very important to find a comfortable way to stick to it, and the body will naturally get better slowly.

Let's start with anaerobic exercise. The focus of anaerobic exercise is to output energy blocks. For a period of time, anaerobic exercise will not directly consume a lot of energy, but will increase your own muscle content and make you look stronger. The increase of muscle content will change the metabolic intensity of human body, enhance energy consumption and indirectly reduce fat.

Is it true that you won't lose weight within 30 minutes of exercise? To sum up, aerobic exercise consumes energy, while anaerobic exercise enhances muscle content. No matter what kind of exercise, as long as you persist in doing it, there will always be unexpected results, but don't do exercise beyond the human load, which is prone to myocardial infarction and even sudden death.

For the majority of fitness enthusiasts, finding a suitable fitness method is the most critical. Don't put too much psychological pressure on yourself. Perseverance is very important.

Exercise won't lose weight in 30 minutes. 1. The first thing to be clear is:

You start to burn fat after less than 30 minutes of exercise. In fact, at the beginning of exercise, fat began to be consumed slowly, and it took about 30 minutes to reach its peak. But if you only exercise for less than 30 minutes, the fat consumption during exercise is almost negligible. So the conclusion is that aerobic exercise within 30 minutes does not mean that you can't consume fat, but that you can't achieve the effect of reducing fat if you consume too little.

Second, can you lose weight only by doing aerobic exercise for a long time?

The answer is no, long-term aerobic exercise is only the simplest and most practical way. For example, high-intensity intermittent exercise can consume fat better and reduce fat better.

Simply put: high-intensity interval training and anaerobic training can improve metabolism. Improve the body's ability to consume calories and fat for a period of time. In the long run, the effect of reducing fat is better.

3. What kind of weight loss exercise is the most effective and scientific?

It is undoubtedly very stupid to lose weight only by dieting and taking a lot of oxygen, and it is also very easy to encounter bottlenecks. The simplest and rudest way is aerobic and anaerobic interval training. HIIT training is a good way to lose weight.

Theoretically speaking, anaerobic promotes metabolism, aerobic stresses the body, stimulates appetite and promotes fat storage. The combination of the two is the most effective way to reduce fat.

Generally speaking, reducing fat does not mean brainless aerobic training. Coupled with anaerobic training, it can not only improve the efficiency of fat reduction, but also help to shape the body. After the fat is cut off, you will find that your muscles are very good.

Let me give you a list of several exercises with good fat burning effect.

1, jump rope

Fat burning capacity: 880 kcal/hour

Skipping rope is a simple exercise with a large amount of exercise and obvious weight loss effect. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope requires exercise including calf muscles, quadriceps femoris, thigh muscles, shoulders, back and arms ... which can make people participate in sports and make people thin. Beginners are advised to jump 60- 100 times a day, divided into 2- 3 times, with an interval of 1 minute. After proficiency, 400- 500 times a day, divided into 2 times, with an interval of 1 minute.

Step 2 swim

Fat burning capacity: 800 kcal/hour

The resistance of people moving in water is 12 times greater than that on land. So people can feel strong resistance when they move in the water. When swimming, the back, chest, abdomen, buttocks and legs can be well exercised in the water. When swimming, slow swimming and fast swimming can be interspersed to improve fat burning efficiency.

Step 3 run

Fat burning capacity: 600 kcal/hour

Running is not only the simplest exercise to lose weight, but also the most popular exercise at present. Fun running, marathon, color running and other words related to running are breaking into people's field of vision, and people are actively participating in it. Running in the sun has become a scene in the circle of friends.

The reason why running is so popular is that besides the simple method, the weight loss effect is also quite remarkable. Running consumes more than 600 calories per hour. When running to lose weight, it should be noted that the running time should be more than 30 minutes, preferably 40 minutes, and the running speed should not be too fast.

Step 4 ride a bike

Fat burning capacity: 500 kcal/hour

Cycling is a relatively easy exercise to lose weight. When riding a bicycle, because the pedal leaves the ground, it will not cause too much burden on joints such as ankles and knees, which is conducive to daily exercise. But pay attention to the speed of cycling. If you ride slowly, the effect of reducing fat is average. To achieve better weight loss, you can try spinning in the gym.

Step 5: Go.

Fat burning capacity: 500 kcal/hour

Everyone can walk, and walking quickly can be said to be the lowest threshold exercise. When walking fast, you should pay attention to the correct posture of straightening your back, following the ground with your feet and swinging your arms naturally with your hands. After mastering the correct way of walking fast, you can try to lose weight by kicking and pedaling.

Exercise will not reduce fat within 30 minutes. Aerobic exercise does not mean not burning fat within 30 minutes, but insisting on burning fat for more than 30 minutes is better. Although there is a saying that "the best heart rate for burning fat", it has little effect on the efficiency of burning fat.

In other words, if you don't do aerobic exercise, your body won't burn fat? Obviously, this is wrong. The body burns fat whether it is active or at rest, that is to say, the body burns fat 24 hours a day.

Fat is also energy. There is only one situation in which the body does not consume energy, and that is death. So the body has been consuming energy, but the energy consumed is different. To understand this problem, we have to start with the three major energy supply systems of the human body.

Three energy supply systems of human body

They are: orthophosphate system, glycolysis system and aerobic oxidation system.

1, phosphate system

Protophosphoric acid system is ATP-CP system, which consists of ATP and creatine phosphate. The most direct energy of human body comes from ATP, which reacts with creatine phosphate to produce ADP and inorganic phosphate and release energy under the catalysis of ATPase and creatine kinase. ATP exists only in a small amount in human body and needs to be decomposed and synthesized continuously. ADP and phosphate produce ATP, so this process is always circulating.

However, the time in these reactions is very short, which can only last about 6-8 seconds, and the maximum power output of ATP can only last about 2 seconds. Therefore, in the process of long-term exercise, the phosphate system can not be maintained, providing sufficient energy for the body. This is why many fitness enthusiasts and professional athletes will supplement creatine, which will improve the sports performance of the human body.

Simply put, the energy supply time of the original phosphate system is short, not exceeding 10 second. What sports need this system to provide energy most? Undoubtedly, it is a short-term high-intensity exercise, such as 1RM bench press and sprint.

2, glycolysis system

The original phosphate system can only supply exercise consumption in a short time, so with the increase of exercise time, glycolysis system will be the main way to supply energy.

The glycolysis system can be called anaerobic glycolysis system because it can be formed under anaerobic conditions, and the energy of carbohydrates (including glycogen contained in muscle and glucose in blood) is metabolized into ATP. This process is called glycolysis.

There are two kinds of glycolysis, one is fast glycolysis and the other is slow glycolysis, which are different. Fast glycolysis is an anaerobic reaction, while slow glycolysis is an aerobic reaction.

What's the difference? Where did the pyruvate they produced go? In the process of rapid glycolysis, pyruvate will be converted into lactic acid, and ATP will be generated rapidly. This is also the reason why muscles are easy to ache after anaerobic exercise (moderate and high intensity exercise), because a lot of lactic acid is accumulated in muscles.

Slow glycolysis will occur when the human body is doing aerobic exercise (low-intensity exercise), such as jogging and aerobic exercise. In the process of slow sugar fermentation, pyruvic acid will enter mitochondria and produce capacity through oxidation system, so the body will not produce lactic acid accumulation and will not feel sore.

The glycolysis system can provide energy for exercise lasting 1-3 minutes. Therefore, in the process of strength training, glycolysis system is basically the main energy supply system.

3. Aerobic oxidation system

Exercise time is getting longer and longer, about more than 3 minutes, so aerobic oxidation system is needed as the main energy supply method.

Aerobic oxidation system will provide energy for the body through the oxidation of carbohydrates (including sugar), fats and protein. It should be mentioned that when the body is in a non-exercise state, the aerobic oxidation system will also produce ATP.

Under normal circumstances (no hunger, no long-term exercise), protein will not metabolize, and fat is mainly metabolized for energy. The output power of aerobic oxidation system is relatively small, but it can maintain long-term exercise, such as jogging, swimming and cycling.

The following figure shows the influence of the energy supply speed and exercise time of the three major energy supply systems on the energy supply system.

Seeing this, do you still think that aerobic exercise will not burn fat within 30 minutes? Even the body consumes fat when it is not exercising, but the intensity and duration of exercise will affect the energy supply efficiency.

The purpose of losing weight is to lose fat and sugar in the body. During aerobic exercise, fats and carbohydrates can be oxidized and decomposed into energy for the body to use, which is also the reason why aerobic exercise has high weight loss efficiency.

It is wrong to burn fat after aerobic exercise for more than 30 minutes.

In fact, as mentioned earlier, when doing low-intensity aerobic exercise, the body will consume carbon water as the main energy supply, but it will also consume fat during this period, but it is not the main energy supply, and the amount of fat consumed is very small.

The optimal heart rate of fat burning has nothing to do with fat reduction efficiency.

People who often do aerobic exercise must have heard of "the best fat burning heart rate". Simply put, when doing aerobic exercise, the heart rate reaches about 70% of the maximum heart rate, which is the best fat burning heart rate. At this time, the body will use fat as the main energy supply, not carbohydrates.

For example, when we do HIIT training (high-intensity interval training), the body mainly uses carbon water as the main energy supply, but the fat loss efficiency is very high in a short time. This is because the body also consumes fat when doing HIIT training. HIIT training, a high-intensity exercise, will quickly increase the heart rate to the best fat burning heart rate, about 70%.

Does this mean that the heart rate will directly affect the efficiency of fat reduction? This is not true. It is not accurate to judge the fat-reducing efficiency only from the heart rate. In the process of HIIT, many parts of the body will be involved, and the test of cardiopulmonary function is extremely high, and it is inevitable that the heart rate will accelerate in a short time. When doing some high-intensity strength training, the heart rate will also increase to about 70%, but the efficiency of reducing fat is not good, so the heart rate has nothing to do with reducing fat.

As long as it is clear that the key to reducing fat is to consume calories, that is, the total calories consumed every day is greater than the total calories consumed every day, so as to achieve the purpose of reducing fat.

In short, at the beginning of aerobic exercise, the body will use carbohydrates as the main energy supply. With the increase of exercise time, fat will be the main energy supply. But it doesn't take more than 30 minutes for the body to consume fat, and it doesn't mean that it takes more than 30 minutes for each exercise to be effective, because the body consumes energy all the time.