How long does aerobic exercise start to consume fat 1, and aerobic exercise lasts for 30 minutes.
In the first 30 minutes of exercise, you consume water and sugar in your body, and then you will start to consume fat after 30 minutes. Reducing water and sugar can only temporarily reduce weight, and only by consuming fat can we really achieve the goal of losing weight.
This is better than spending the cash in your wallet in the first 30 minutes and spending the money in the bank after 30 minutes. Short-term exercise lowers blood sugar in the body and causes hunger. If you eat and drink after exercise, you will gain weight.
2. Exercise intensity is also an influencing factor.
Exercise to lose weight is to promote energy consumption. At the same time of exercise, the energy consumption of high intensity is definitely much smaller than that of low intensity, so the weight loss effect is more obvious. Xiao Liu lacks exercise time and intensity every day.
Fitness coaches recommend people who exercise to lose weight every time 1? 2 hours, within the range that the body can bear, no less than moderate intensity exercise, mainly aerobic exercise such as middle-speed running and skipping rope, combined with appropriate strength training. In order to lose weight, it is not advisable for some people to blindly increase the exercise time and intensity, which will only make people extremely tired and even lead to insomnia.
3. What 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.
How to exercise to lose weight is 1, aerobic exercise combined with strength training.
Strength training mainly consumes glycogen for energy supply. Aerobic exercise consumes sugar and fat as energy. Doing strength training for more than ten minutes before aerobic exercise consumes glycogen, which can accelerate the fat burning efficiency of aerobic exercise and achieve better weight loss effect. A study published by Beijing Institute of Sports Science shows that following the exercise sequence of strength training first and then aerobic exercise can make the weight loss effect of exercise double that of aerobic exercise alone.
2. Control diet after exercise
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
3. Adjust the exercise plan in time.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability. At this time, it is necessary to adjust the exercise plan in time and increase the amount of exercise in order to further improve the metabolic capacity. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.
The advantage of aerobic exercise is 1, which can lower blood pressure.
Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.
2, you can lose weight
Walking can burn fat, reduce neutral fat in blood and lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective.
3. It can prevent diabetes.
Lack of exercise is an important cause of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
4. It can relieve stress
Exercise can relieve nerve pressure. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release depression, forget troubles, and bring physical and mental pleasure. Moderate exercise and inhaling a lot of oxygen can help us reduce fatigue and eliminate stress.
5. Conducive to the prevention of cardiovascular diseases.
Studies have shown that homocysteine in blood is one of the independent risk factors of cardiovascular disease, and reducing homocysteine level in blood through exercise is beneficial to the prevention of cardiovascular disease.