First of all, if we want to lose fat, we need to know how our bodies consume energy. There are three main parts of human energy consumption: first, basic metabolism refers to the energy metabolism of the human body when it is awake and extremely quiet, which is not affected by mental stress, muscle activity, food, environmental temperature and other factors; Second, daily consumption, that is, the energy consumed by normal activities such as eating, working and walking except lying flat, varies from person to person; The third is exercise consumption, which refers to the energy consumption produced by one exercise. When the total energy intake of an individual is greater than the body's needs, the excess energy is converted into fat and stored in the body. And losing weight is to let us consume excess fat stored in the body through exercise to achieve the purpose of slimming.
Secondly, we should know what aerobic exercise is and what anaerobic exercise is. Aerobic exercise generally refers to low-intensity exercise that can be carried out for a long time. Aerobic exercise needs a lot of oxygen, and the main energy consumed by the body is carbohydrates and fat. Anaerobic exercise refers to high-intensity, intense exercise, which generally can't last more than two minutes. When practicing, people gasp and need to rest to recover their physical strength before continuing. Metabolites of anaerobic metabolism can only be sugar, not fat and protein. In addition, in the process of anaerobic metabolism, sugar is decomposed into lactic acid through anaerobic glycolysis, which will make muscles tired and sore.
Can anaerobic exercise really not reduce fat?
Nowadays, the popular view in the international sports medicine field is that the exercise with the highest fat-reducing efficiency is high-intensity anaerobic intermittent exercise within the same exercise time. After high-intensity anaerobic intermittent exercise stops, the energy consumed by the body is much greater than that after aerobic exercise stops. Especially for some obese people, aerobic exercise is difficult to lose weight successfully, because it is difficult to keep exercising for more than half an hour, and short-term high-intensity anaerobic intermittent exercise may be better and easier to lose weight.
In fact, in life, we can completely combine the two to achieve better fat-reducing effect. In actual exercise, you can do anaerobic exercise first and then aerobic exercise. Because anaerobic exercise mostly relies on the energy stored by the body itself to provide energy for the body, while aerobic exercise mostly relies on the decomposition of body fat to provide energy, and a small part relies on the energy ingested by the body itself to provide energy. Doing anaerobic exercise first consumes the calories consumed by the body itself, and then doing aerobic exercise, so that you can consume more body fat to provide energy.
In addition, what needs our attention is to pay attention to how much fat we have lost, rather than losing a few pounds; At the same time, don't go on a diet to lose weight, or your body will slow down metabolism to store energy and gain weight quickly.
This work is the original of "Popular Science China-A Brief Introduction to Scientific Principles", please indicate the source for reprinting.