Simple aerobic exercise, whether running or cycling, can also effectively reduce fat. The problem is that if aerobic exercise lasts for a long time, the effect of reducing fat will become less and less obvious. If there is no basis for exercise, you can do moderate aerobic exercise to increase your cardiopulmonary ability and endurance.
The advantage of strength training combined with aerobic exercise can be arranged according to the energy supply ratio of glycogen and fat in the body, because glycogen is still the main energy consumption in the first 20 minutes, and when glycogen is consumed to a certain extent, the consumption ratio of fat will gradually increase. After 30 minutes, arrange aerobic exercise, which can mobilize fat energy to a greater extent.
And the biggest advantage of strength training is shaping and increasing muscle content. When the muscle content in the body increases, it can also burn more calories.
However, all exercise plans and patterns are not static. With the improvement of your physical fitness and the decrease of body fat, your exercise pattern and exercise arrangement will also change with the change of your body.
If you want to lose weight quickly in the gym, you should not only exercise, but also eat and maintain.
1, if you enter the gym at the beginning of exercise, don't exercise for a long time and don't exercise too hard, otherwise you will lose confidence in continuing to exercise. When you start exercising, you should do some warm-up exercises and then do some aerobic exercises. In aerobic exercise, pedaling is the most effective way to burn fat, and it is also the most popular in many gyms. In all energy sports, pedaling is also the first killer of reducing fat. During exercise, not only the heart rate will increase with this exercise, but also the fat will disappear invisibly. But if you are a fitness white, you should decide according to your own situation. Don't exercise blindly without fully adapting to the intensity.
Need to do stretching exercise (also some high-intensity exercise, but also fast energy consumption)
2, eating as the saying goes, 3 minutes of exercise, 7 minutes of eating, in this process, we should pay attention to what to eat, if you just want to exercise, do not pay attention to eating, then exercise is useless, if you pay attention to the intake of nutrition to a certain extent, in this case, for weight loss, it is twice the result with half the effort. Let's share how to eat several groups.
So in the process of exercising in our gym, the choice of aerobic exercise is the treadmill and spinning bike you described. But it's just one of them, and it's also one of the ways to lose weight.
Then if we train in the gym, we must pursue and ensure a higher efficiency, so as to lose weight faster, but at the same time we should pay attention to our health.
Aerobic is an important part in the process of reducing fat, but you must do it correctly. If you only choose treadmill or spinning bike for training, then my personal suggestion is that you can start with a lower intensity and then stick to it for a long time. For example, the speed of your treadmill is always controlled at 6~8, and then it lasts for 30 minutes to an hour. If you think it doesn't matter if you can't insist, then don't insist, have a rest, and we'll perfect the time next time.
After you have trained like this for a period of time, we can increase the difficulty of our training, such as increasing the speed or changing the training method. Increase its slope.
Add one more thing here. I personally recommend the treadmill, and the efficient training method is interval training. You can do aerobic exercise while running. They all say run faster for one minute and walk slower for two minutes. Or speed up running for a minute and walk slowly for a minute. The timing can be judged according to your physical strength.
Including spinning, are all the same. This training method is practical, one is low intensity and long time, the other is alternating training intensity. Personally, I recommend the second training method, that is, this alternating intensity training method, but your physical strength should keep up. If you are physically weak, start with the 1 training method.
Finally, there are some other suggestions to eliminate aerobic exercise. At present, the fastest way to reduce fat we recommend is to combine strength training with aerobic training. This will be more efficient. Can help you burn more calories, that is to say, you can lose weight faster, and at the same time, you should eat reasonably, so that you can get twice the result with half the effort.
I hope it helps you.
Thank you for reading. I am a fitness speaker, only for the correct fitness knowledge of popular science major. If you want to get more relevant knowledge, please pay attention.
Before answering this question, let's talk about science:
No matter what we do in our daily life, from lying down and sleeping to strenuous exercise, we need energy substances to provide the energy needed for activities. Just like a car, provided that the engine has fuel to drive the car forward.
There are four kinds of substances that provide energy for our human body (carbohydrate, fat. Protein, alcohol).
If you want to lose weight, you must eat more carbohydrates, fat, protein and alcohol.
Different sports consume different energy substances. Most people have heard that aerobic exercise can reduce fat, but there are some details-→ At the beginning of aerobic exercise, the human body consumes glycogen (that is, carbohydrates, hereinafter referred to as glycogen), and fat will gradually participate in energy supply after glycogen consumption is uncovered. Simply put, you can burn glycogen 20 to 30 minutes before doing a series of aerobic exercises such as jogging and skipping rope, and then you can burn fat.
It is suggested to combine strength training with aerobic exercise. Strength training can increase muscle mass, improve basal metabolism, consume more calories and help reduce fat. In addition, strength training is mainly powered by sugar. It is best to finish strength training (40 minutes to an hour) and then immediately carry out aerobic fat reduction for 20 to 30 minutes.
TO: Pay attention to your heart rate during aerobic exercise. To keep the heart rate within a certain range, the calculation formula is as follows:
Heart rate of fat-reducing aerobic exercise ≈220- age × 65%
The above is just the best way to analyze fat loss from the perspective of exercise. Remember, if you want to lose fat, diet is also important.
Kick your bike on an empty stomach.