Advantages of aerobic exercise and anaerobic exercise to lose weight
During aerobic exercise, sugar, fat and protein in the body are mobilized and decomposed to provide energy, especially the proportion of fat in long-term aerobic exercise is relatively high, so aerobic exercise is also a widely accepted way to lose weight. Whether it is brisk walking, jogging, cycling or swimming, it is a very good way to lose weight. And generally speaking, the threshold of aerobic exercise is low, and the effect of enhancing physical fitness and improving cardiopulmonary function is also very obvious, which is very suitable for ordinary people to carry out.
Although anaerobic exercise does not directly decompose fat for energy supply, anaerobic exercise, especially strength training, can improve the muscle content of the body, and the improvement of muscle content is of great help to improve the basic metabolism of the human body. Studies have shown that every time you increase 1 kg of muscle, you can consume about 150 calories every day. That is to say, after your body muscles gain 1 kg, even if you sit still, you will burn more calories than before, which is equivalent to running one and a half marathons every week. After the age of 25, people's basic metabolism will gradually become smaller, reducing about 100 calories every day every year, which means that even if they eat as much as before, they will gradually gain weight. The so-called middle-aged obesity is also the reason. If proper anaerobic exercise can be carried out to increase muscle content, the basal metabolic rate of the body can be improved, which is conducive to strengthening the body and fighting diseases.
The disadvantage of aerobic exercise is that it can only consume energy for a period of time during the exercise. Once the exercise stops, it has little effect on the later metabolism. Anaerobic exercise can improve the metabolic rate of the body on the day or even the next day after exercise. A study shows that male athletes' metabolic rate is still higher than usual after 38 hours of strength training.
Therefore, the best way to lose weight is to combine aerobic exercise with anaerobic exercise, and give full play to their respective advantages, which can achieve twice the result with half the effort. For people who lose weight, it is recommended to do anaerobic exercise first and then aerobic exercise. Because the human body mainly consumes sugar energy in the early stage of exercise, the proportion of fat energy will increase only when the sugar reserve is insufficient. Therefore, we can arrange anaerobic exercise such as strength training first, consume some sugar, and then do aerobic exercise, then fat will participate in energy supply in a very high proportion from the beginning of aerobic exercise. Naturally, the efficiency of burning fat is greatly improved, and losing weight will get twice the result with half the effort.