Exercise is an essential part of healthy weight loss, you want to get the best results through exercise, you really have to first understand the four points about sports knowledge, help you more reasonable and effective arrangements for exercise, so that weight loss is also greatly enhanced.
The first part: about fat loss
Exercise can be broadly divided into two categories, aerobic and anaerobic. The so-called aerobic exercise is actually a very complicated thing. The meaning of aerobic does not mean that you are still breathless called aerobic, out of breath called anaerobic Although it is the image but not the!! the so-called aerobic exercise refers to the energy and reacts with oxygen in the body to release energy elements of adenosine triphosphate (ATP) movement, while anaerobic exercise is referring to the body's energy material does not react with oxygen Direct release of ATP process.
So the so-called aerobic refers to a longer, less intense exercise, while anaerobic refers to a very short period of time, extremely intense exercise.But I think in the anaerobic internal also need some subdivision .One is Anaerobic lower limbs, specifically refers to the rapid run, for example, 100-meter sprint. The other is called resistance exercise, specifically refers to the strength exercises, such as lifting weights, equipment exercises and so on.
So what is most needed for a person who wants to lose weight? According to the principle of caloric balance we mentioned earlier, the answer is to increase the energy consumption.It should be noted that the calorie expenditure includes not only aerobic exercise but also Including speeding up the body's own generation to increase calorie expenditure, but because metabolism is more difficult to control, calorie training must be used to increase calorie expenditure and aerobic exercises must take more than a certain amount of time.
Time problem
First of all, this aerobic exercise must be more than 30-45 minutes. Why? Because we have said before, the body itself contains 300-500 kcal of temporary storage of energy substances - glycogen. The image that these glycogen Like water, fat is like oil, unplug the plug began to vent the pool, we must first the basic water beam in order to start floating in the water on the oil.
In other words, it takes 30-45 minutes for the 300-500 kcal to finish, which can not be an exact figure, after all, the difference is very large.
So what type of aerobic training is effective? The answer is what kind of aerobic are effective, as long as you insist.Unless to say, every day to insist that not the average person can do.So you have to have a set of methods and strong beliefs , Here to say according to their own experience, there are several kinds of exercise although it is necessary to lose weight microblogging, but not realistic.
First of all, we have to face the fact that living in the 21st century means that everyone can not do one thing with all sincerity because it is too boring. Few people do the same thing in 45 minutes, and must at the same time What to do, what to listen to, what to watch for, which means that this and its effective ways of swimming are ruled out because you can not swim while listening to music. Playing tennis is also not reliable, and because almost There may be golfers to accompany you every day.
So if you really want to lose weight, in fact, back to basics, running is the most realistic outdoor running is good, just consider the city's air quality, or choose the indoor bar, and now the treadmill is not much money, or find a gym, do not No, treadmill always.
Well, 45 minutes to complete, you can end it? The answer is no .. I have never said that weight loss is a simple matter, 45 minutes just to maintain the body.
For the normal diet, the end of this part of the energy, basically the body to balance.I want to lose weight, you have to exceed this figure, specifically how much, my advice is at least 10,000 steps or 8.2 km a day.
I have done tests, for a person sitting in the office, if you do not exercise every day, effective steps 4000 steps, so in order to lose weight, you must increase 6000 steps, and this part you have to run out, the specific needs of time is more than 1 hour. You have not heard wrong, 1 hour, there is no shortcut at all.
The second point: the intensity problem
Yes, normal speed is good for keeping fit, but it's useless for weight loss, not just useless, it's just that you need more and more steps (3x) to get results. And every day we Of the time is limited, few people can come up with more than two hours for exercise, unless you are a movie star has a special diet, or you can not insisted for how long.
So you have to run, but the speed of running how fast? Here is difficult to explain the specific figures, after all, each person has different abilities. Here put forward a simple but very cover-up theory, that is, you need to go to 'Johnson Asthma 'degree.' Jiaochuan 'means that your heart rate reaches about 70% of the maximum heart rate, the body began to sweat, breathing relatively rapid, but not breathless.The heart rate range is aerobic training, especially weight loss exercise The best heart rate range, can greatly consume calories.
And because the pace is not particularly fast, no significant muscle strength calf exaggerated, even if the long-running calf muscles will not be developed.
The third point: Matters needing attention
Running or walking? The best form of exercise for women is 'speed walking.' Female athletic ability is limited, prolonged running may cause greater damage to the knees and soft tissue, and run-time landing that, in fact, the weight It is heavy, especially for heavier people, walking at the quickest walking speed, fundamentally speaking, you're running, but eliminating the jerkiness of running and the degree you have to control To 'Jiaochuan' level.
Equipment problems.You need a pair of better running shoes.Here the shoe is cushioned enough to protect the knee and soft tissue.It is best to a whole pedometer, a very effective thing, every day there is a reference number to exercise, everything It's easy and the pedometer is a very good motivational tool.If you want to run outdoor, please prepare a set of reliable headphones, rechargeable mobile phones and download a good audio story book.
Common problems of muscle growth and weight loss platform
This part of you can not not see, even if you do not want to increase muscle only want to lose weight must also be seen because all those who just want to lose fat people get a little result soon after they found themselves into the so-called platform period, weight no longer Reduce or slow down very slowly, you lose weight loss confidence and motivation, began to rebound, and the solution is to increase muscle.
It is necessary to talk about why there is a platform period, and only understand this reason, to help you solve this problem.If only consider the human body heat illusion, the application of a theory of control terms, the human body is a typical 'with feedback from Stabilize the system. "Food digestion becomes caloric intake, exercise causes heat consumption, the difference between the two will change the weight, but need to be aware that the weight will also affect the calorie consumption.
Let's take an example to illustrate that when A started to lose weight, he weighed 150 pounds and calorie intake was 1600 calories a day, and for 1 hour a day, for a body weight of 150 pounds, 35% muscle, and 25% fat, , Daily consumption of 2000 kcal, the difference of 400 kcal.Insist on a daily basis, soon lost 10 pounds weight, then assume he did not have too much muscle exercises, due to weight loss, the same daily exercise intensity, calorie consumption reduced to 1600 calories, calorie difference of 0, no change in body weight, reaching the heat balance point, then the body size of A will remain there, into the so-called platform period.This is the so-called 'self-stabilization system with feedback'.
The same principle can also be used on purely diet to lose weight, a certain number of weight loss, the balance of calories to achieve, lose weight is over, but once the diet, bounce fast, so the amount of light is not change, you must change.
At this time to lose weight is not as simple as the original when the calorie intake can not be reduced, in order to maintain the difference, can only increase the energy consumption, and we also know that the amount of exercise is limited, after all.
How can we break through the platform to continue to lose weight / fitness? Method only increase the proportion of muscle, because as mentioned earlier, muscle is the body's most energy-consuming tissue to increase the proportion of muscle to ensure greater heat consumption, so that the heat difference Negative value.
So this time you need resistance exercises. Now the network of various resistance exercises amplification, plank ah, scissors legs ah, bench press and so on, personally feel very good, but need to be noted is that the best body uniform practice, do not practice a Children's muscles.
For a middle-class and fat, the first step is to lose weight (fat-based), and then enter the second phase of the platform, after which your primary goal is no longer lose weight, but to increase the proportion of muscle to reduce The proportion of fat in personal experience, the first step takes only 3 to 4 months, while the second step may be 6 months or even a year, and in the process, your exercise will become a habit, And habits slowly become part of a healthy life.
Abdominal and other local exercises on the issue
First of all, abdominal muscles. Abdomen is the easiest place to accumulate fat. The so-called beer belly, life buoy are deadly thing, but how to get rid of these things? There are two common misconceptions.
First of all, in fact, everyone has abdominal muscles, but the issue of underdevelopment.For 95% of people, you do not have abdominal muscles, because too much abdominal fat, not abdominal exercises. Need, but not yet, in other words, at this stage you simply do not deserve to follow the abdominal resistance exercise, but should practice aerobic fat, the muscle surface of the layer of fat first removed .
Second, suppose you have gone beyond the part of the fat reduction into the part of the abdomen muscles, and many people will automatically use sit-ups. This action we have learned from a small physical education, but also every time it comes to abdominal muscles Practice the first time to think of the action.We have heard from childhood that this is the best way to practice waist strength, hand hold head and foot pressure, a hard elbow touch the knee, which is a, if I say that the national primary school sports The teacher put the whole concept wrong, you believe it?
In fact, the movement itself is not right or wrong, but this action does not practice waist strength, it is mainly the practice of the back, buttocks and thighs only in the beginning of the back has not left the ground, this action is practicing the waist.
First of all, we have to understand the body's weight loss is mainly the process of calorie balance, the less heat into the body, the more calories consumed, the faster weight loss.
To reduce the heat into the body, the most important is the 6 words 'all broken sugar, water soup', a comprehensive cut off excess sugar intake, and firmly refused to Cola milk ice cream and other high sugar foods, drink plenty of water, drink more soup , Reduce the intake of refined staple food.
For increased calorie expenditure, you need to ensure adequate aerobic exercise, at least ensure that consumption of each day to eat that part of the glycogen.In the first few months to lose weight and fat to go down, will inevitably encounter platform , This time to begin to strengthen the muscle resistance exercises to consolidate the success of this part of the main six words is 'first aerobic, plus resistance'.
Our ultimate goal is not only to reduce weight, but to adjust the body's fat ratio and muscle ratio, and only such a qualitative change in order to maintain long-term achieved weight loss results, always maintain a beautiful and slim body, healthy life.
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