On this topic, we should clarify two concepts: aerobic exercise and anaerobic exercise. The two are distinguished by the main energy supply system during exercise, and the doping of the two cannot be completely separated during exercise, that is to say, you have me and I have you, and you can only distinguish which is the main one. ① Aerobic exercise. It refers to the aerobic metabolism in cells during exercise. The aerobic energy supply system can generate a lot of energy, but it is not fast enough, mainly by decomposing sugar and fat in muscles. These professional explanations are not easy to understand, just remember the examples. For example, walking, jogging, cycling, mountain climbing, yoga, aerobics, Tai Ji Chuan, aunts' square dance and so on. Its main characteristics are low strength and long duration. The main function is to burn fat, and the phrase "burn your calories" is mainly this kind of exercise. ② Anaerobic exercise. During exercise, it mainly provides energy for anaerobic functional system, and the energy comes from lactic acid produced by glycolysis, which is fast but limited. By the way, muscle soreness after strenuous exercise is the function of lactic acid. Professional explanation is boring. Look at the example. Such as sit-ups, push-ups, squats, pull-ups, sprints, weightlifting, high jump, long jump, throwing, tug-of-war, muscle equipment training and so on. The main features are high intensity and instantaneity, in other words, strenuous exercise in a short time. The main function is to increase muscle mass.
Sports advice. ① Aerobic exercise is the main exercise. Aerobic exercise is mainly to reduce fat. If the body mass index is not high, young people can choose any of the above aerobic exercises. If people reach middle age or have a large body mass index and heavy joint load, it is recommended to choose to walk alternately for 30-40 minutes. Walk slowly at a pace of 4-6 km/h 10 minute, and then walk fast at a pace of 6-8 km/h 10 minute, alternately. In fact, according to the weight mentioned in the topic, according to your own basal metabolic rate, and according to the advice of China Residents' Balanced Diet Pagoda, you can achieve the goal of losing weight by taking 6000 to 10000 steps in your daily life. There are many sports apps that can calculate the above pace and steps, which is super convenient. ② Anaerobic exercise as a supplement. The main purpose of anaerobic exercise is to gain muscle. When the human muscle content increases, the basal metabolic rate will increase, which is conducive to long-term weight loss, but it takes a long time to gain muscle. At the same time, muscle strength exercises can shape the body, making it "thin to dress and fleshy to undress", Shuai Shuai Da. If you can insist on going to the gym and have special equipment practice, the effect is good. But lazy people like me can do sit-ups, push-ups and lift dumbbells at home.
Losing weight and fat definitely requires aerobic exercise, but anaerobic exercise exercises muscles, and increasing strength training can increase your muscles, thus increasing your metabolism to achieve the purpose of losing weight, but this process is very long, and you don't necessarily lose weight according to your intake. Therefore, weight loss is mainly based on aerobic exercise, with a reasonable diet, in order to lose weight healthily.
In fact, if you have a good eating habit, you don't just eat vegetables. You can consider high-protein foods, such as chicken breast, eggs, fish, beef and so on. However, high-calorie foods should be avoided. For example, although they are all chicken, fried food and boiled food are completely different. It is suggested to use boiled water instead of drinks. To be honest, I feel that boiled water is the best drink after every exercise.
Stick to it, and you will find that exercise to lose weight is addictive, and your body is getting healthier and more confident. Ps: Both aerobic and anaerobic exercises need to be warmed up to avoid injury.
Attention should be paid to anaerobic training, but aerobic training should also be arranged in a corresponding proportion. Strength training can play a role in shaping and increasing muscles. Aerobic training will consume all aspects of the body. We need to strengthen and maintain our muscles through strength training. It is mentioned that increasing muscle content can slowly increase our basal metabolic rate, and then reduce fat after reaching a satisfactory figure.
We should consider the height to make a judgment, and different situations should also be considered.
You must master scientific and healthy methods to lose weight.