1, the effect of aerobic exercise on weight loss
1. What are the benefits of aerobic exercise to lose weight?
During exercise, muscles in all parts of the body need more oxygen, blood circulation in the body will be intensified, and breathing will be intensified. However, if the muscles continue to contract for a long time, the waste in the muscles will be taken away by the supplied oxygen. In addition, during aerobic exercise, the accumulated sugar in the body will be oxidized by oxygen, which can be effectively consumed, and the fat in the body will also accelerate the burning, which will also promote the cardiopulmonary function. Aerobic exercise can also relax the mood, which is the main way of fitness and the best way to lose weight healthily.
2. Is aerobic exercise better than strength training in controlling body fat?
First of all, aerobic exercise and strength training have the same fitness effect. The difference is that aerobic exercise consumes fat first, while strength training consumes sugar in the body first. At the same time, aerobic exercise consumes more calories than strength training. Even so, it cannot be said that aerobic exercise is better than strength training. The best way to eliminate fat should be the combination of aerobic exercise and strength training. Moreover, strength training can improve metabolism in the body more than aerobic exercise, and can help burn calories even at rest. So the combination of aerobic exercise and strength exercise is the best way to lose weight.
3. Is the more aerobic exercise, the better?
Aerobic exercise should pay attention to the limit. Although aerobic exercise can effectively consume body fat, if it is excessive, it will also consume muscles. Related studies have found that after two hours of aerobic exercise, 90% of leucine in the body will be consumed, and leucine plays a very important role in muscle growth. Moreover, if you exercise too much, your muscles are easily strained.
4. If you eat too much sweets, can you spend half an hour doing aerobic exercise?
Aerobic exercise can burn fat and consume calories, so the exercise time can be appropriately extended to achieve the purpose of consuming too many calories. But once the habit is formed, losing weight is harmful. Imagine, when you have an excuse to burn too many calories by extending your exercise time, will you still control your food intake? And excessive exercise for a long time will make the body in a state of fatigue for a long time. Maybe I didn't feel it when I was exercising, and once I stopped, I would be sore all over.
5. Should we eat healthy meals to increase energy before aerobic exercise?
You can't do aerobic exercise immediately after eating, otherwise it will have a bad influence on your health, but you shouldn't sit all the time after eating. You can get up and stand for about half an hour to prevent fat from accumulating in your waist, abdomen and legs. Remember to drink water during exercise and replenish water in time. Don't think that you can lose weight by drinking water. Replenishing water is a very important detail in weight loss!
6. I am very busy at work every day, and it takes more than 1 hour for an exercise. Is it not difficult to lose weight by aerobic exercise?
Aerobic exercise to lose weight also needs persistence. If you exercise on a whim and give up after losing interest, you can't lose weight completely. Even if you lose weight for a while, if you don't keep exercising, you will soon rebound. Therefore, MM must stick to it and gradually develop a good habit of exercise, so that it will not be a difficult task, but will be carried out as an interest.
7. How should strength exercises and aerobic exercises be arranged?
Aerobic exercise consumes more calories than strength training. Strength training only aims at exercising and increasing muscles, and consumes less calories. So aerobic exercise should be carried out after strength training. This arrangement can not only ensure the physical strength of aerobic exercise, but also ensure strength training. On the contrary, if you don't put aerobic in the back, strength training will not help you lose weight, and even gain weight when your strength is almost consumed.
The above are some links between weight loss and aerobic exercise introduced by Bian Xiao, so Bian Xiao recommended several better methods of weight loss aerobic exercise for everyone to learn.
2. The simplest and most effective exercise to lose weight
Skipping rope:
The best exercise in low temperature season. Jumping rope for 65,438+00 minutes without interruption consumes almost the same calories as jogging for 30 minutes. It is an aerobic exercise with low time consumption and high energy consumption.
Long-term persistence can make your legs strong.
Squat:
It can obviously improve the pear shape, and MM students can exercise while watching TV.
According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs!
Waist movement:
MM who wants to be a "small waist essence" can lie on his back before going to bed, with his legs bent, his arms at his sides, and his head and upper body slowly lifted up.
Stay for about 1 min, then lower your head and repeat until the muscles feel sour. Perseverance can make the waist and neck lines beautiful.
Running (brisk walking):
Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%.
Of course, first of all, let go of the handrail on the premise of ensuring balance. Choosing a treadmill with a certain slope can improve the weight loss effect.
Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.
Summary: The above introduces some exercise methods and how to carry out aerobic exercise correctly to achieve the ideal weight loss effect. Have you learned?
3, running to lose weight 3 principles
1, do lacing exercise first.
Anxious to lose weight, so put on running shoes and run directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first and then run, so that the burning efficiency of fat can be greatly improved.
2. Drink juice after running
Experts suggest drinking some fruit juice instead of boiled water or sports drinks after running to lose weight, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort symptoms such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So start drinking juice.
Step 3 choose running shoes carefully
Don't just put on a pair of sneakers to run. Not to mention the slimming effect, it may even damage women's fragile toes and soles, and the spine will be affected by improper vibration. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. It is worth noting that because women's pelvis is wider than men's, their feet are more likely to turn inward when running on the ground, so we should also pay attention to whether the running shoes use support rods on the inside of the arch and whether there are stabilizing pieces on the outside heel. Especially when the weight is large, the bearing capacity of the feet is greater, and it is more necessary to prepare a pair of good shoes.