First, the type of exercise.
1. The power of aerobic exercise comes from sugar and fat.
Refers to the physical exercise carried out by the human body under the condition of sufficient oxygen. It is characterized by low intensity, fast rhythm and long duration. There are many kinds of aerobic exercise, such as walking, jogging, alternating walking and running, swimming, cycling, skating, skiing, boating, skipping, going up and down stairs, fitness dancing, Tai Ji Chuan, and some ball games.
How to do aerobic exercise to increase the total amount of fat oxidation?
2. Aerobic exercise on an empty stomach
The power of aerobic exercise comes from sugar and fat. When the liver is empty in the morning, the amount of glycogen is very low, and the proportion of aerobic fat consumption will increase.
2 Low intensity+long time, the proportion of fat consumption is higher than other fat sources, plasma free fatty acid blood sugar, muscle glycogen (sugar in muscle), rest for 40, 55, 75, exercise intensity (power%), carbohydrate and fat are mainly used for energy supply during exercise, and the ratio of the two depends on exercise intensity and exercise time. Low exercise intensity, high proportion of fat energy supply, but low total consumption. For example, 40% strength, the total energy consumption will be the same as 75%, and the total fat consumption will be higher.
Movement type
1. Anaerobic exercise (≠ resistance exercise) is powered by sugar. Strong exercise intensity.
Anaerobic exercise refers to the high-speed strenuous exercise of muscles in the state of "hypoxia" Because the speed and explosive force are too fast, the intake of oxygen can not meet the needs of the body, and the sugar in the body has to be supplied by "anaerobic glycolysis", that is, anaerobic energy supply. This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue. For example, when you run the 100 meter sprint or climb the stairs quickly, your legs will feel sore. This exercise can't last long.
Common anaerobic exercise are:
Sprint, weightlifting, throwing, push-ups, muscle strength training (long-term muscle contraction), etc.
First, the type of exercise.
1. Strength training
Also known as resistance training, it is a way of exercise to improve the strength, endurance and shape of muscle groups through multiple groups of rhythmic weight-bearing exercises.
Strength training can be divided into:
1) equipment training: it is the most common weight training equipment in fitness centers.
2) Self-unarmed weight-bearing training: refers to the use of one's own weight for equipment-free training, such as squats and sit-ups.
Second, the choice of fat-reducing exercise
1. Aerobic exercise and strength training.
I believe that in most cases, when you decide to lose weight, many people will accuse you of "doing too much aerobic exercise", but strength training is often ignored.
So is aerobic exercise really better than strength training in reducing fat?
The proportion of fat energy supplied by aerobic exercise is relatively high, and at the same time, within the set heart rate range of burning fat, 45 minutes of aerobic exercise does consume more calories than strength training at the same time. From this point of view, it can be said that aerobic exercise is an effective way to reduce fat, but it is not the best.
Second, the choice of fat-reducing exercise
1. Aerobic exercise and strength training.
The reason is that aerobic exercise can achieve the purpose of consuming calories, but it can't improve the metabolic rate for a long time. If there is too much oxygen, it will also make the body run out of leucine to prevent muscle decomposition caused by excessive exercise, which will lead to muscle consumption, that is, crazy oxygen inhalation is easy to lose muscle. The result of reducing fat is that the fat muscles fall off together, which will not make you thin and beautiful, and will not make you have charming lines.
On the contrary, strength training increases the total muscle mass and the metabolic rate, so that people can consume more calories at rest. It is estimated that for every 0.5 kg of muscle added, the body can consume 50~ 100 kcal per day. So the combination of aerobic and strength training is better.
Second, the choice of fat-reducing exercise
2.HIIT, the most effective fat-reducing exercise.
HIIT is a high-intensity interval training method. Generally speaking, it is the training in which high-intensity exercise and low-intensity exercise cross each other. What are the benefits of this kind of exercise?
1)HIIT can improve the decomposition rate of fat.
High-intensity exercise produces more lactic acid, and high lactic acid level will also lead to vigorous secretion of growth hormone. Growth hormone can promote the synthesis of protein, reduce the consumption of glucose and facilitate the decomposition of fat.
2) HIIT, the most effective exercise to continuously consume more fat and reduce fat.
Many studies have found that the oxygen uptake and heart rate after 1 hour high-intensity intermittent exercise (HIIT) recovery period are still higher than the quiet level before exercise, while the oxygen uptake and heart rate after ordinary moderate-intensity aerobic exercise recovery 1 hour are basically the same as the quiet level before exercise, which shows that the energy consumed by high-intensity short-term high-intensity intermittent exercise comes not only from exercise, but also from exercise. However, low-intensity aerobic exercise has moderate intensity and long time, and energy consumption mainly comes from exercise.
Half-blood princess:
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Half-blood princess:
[picture]