The most effective way is aerobic + anaerobic exercise.So what is this weight loss exercise weight loss principles and precautions?
Weight loss is a woman's eternal topic, often heard the sister paper asked: 'Why is my weight, like him, but not so thin, muscle lines are not so obvious? The root of the problem, it is out' body fat rate 'on ah !
In principle, the body fat percentage of women under 30 years of age should be 25% ↓, over 30 years old is 30% ↓; the standard of men is reduced by 5%, that is, 20% And 25%.
Female body fat formula
Parameters a = Waist - centimeters (waist circumference) * 0.74
Parameter b = (total weight - kg * 0.082) + 34.89
Body fat total weight - kg = a - b body fat percentage = (body fat total weight ÷ body weight) * 100%
① low body fat will look thinner than the actual weight, so exercise to lose weight aerobic + anaerobic do
'Body fat rate' as its name implies is 'the ratio of body fat', a body weight of 50 kg, body fat percentage of 30%, on behalf of the body with a full 15 kg of fat, because fat is bulky, so even if the height and weight are the same, look Up is fat than people who have lower body fat Oh! Therefore, when the weight-loss, the importance of body fat rate is absolutely no less than weight!
What is the difference between aerobic exercise and anaerobic exercise?
Aerobic exercise to eliminate fat, to achieve good weight-loss effect, due to hormonal factors in women, the muscles make the lines more compact and beautiful, do not have to worry about turning into diamond Barbie! Muscle volume is only one-fourth of the fat can be consumed Ten times more calories than fat, please hug the muscles warm!
And anaerobic exercise is mainly to help improve the body's basal metabolic rate, while muscle growth, can accelerate the fat burning, through slow action can also exercise to the right place.If the body fat rate has dropped to the standard range, still want to be thinner More lines, you can start to increase the proportion of muscle exercise, and muscle exercise can help you break the deadlock, become more 窈 窕 bodybuilding.
Why should we combine aerobic exercise and anaerobic exercise?
Aerobic exercise and anaerobic exercise is not the opposite of the exercise.However, these two kinds of exercise weight loss effect is different, but in order to get the best weight loss, you must have both aerobic and anaerobic exercise aerobic exercise can consume body fat , But also to exercise basic physical strength.
Anaerobic exercise can increase the elasticity of the skin, but also enhance muscle strength, and therefore become an important focus of exercise to lose weight.In addition, anaerobic exercise can make our body into a body that is not easy to gain weight, is very helpful to lose weight exercise .
② aerobic + anaerobic exercise combination should pay attention to the problem
a, schedule
Fat reduction weight loss and then the first oxygen and then oxygen, the combination of the two.
the reason:
▲ strength exercises can enhance people's muscle and explosive, effectively improve the body's metabolic rate at rest, even sitting still, can burn more fat.
▲ aerobic training to do more than burning fat is not only the muscle will be consumed.Animal oxygen-based exercise mainly by the energy provided by the glycogen, almost no consumption of fat, rest glycogen automatically balance the rest.And aerobic Exercise, the first 10 minutes of glycogen consumption, and later is the consumption of fat and glycogen to provide energy, the longer the proportion of fat consumption more.
Therefore, after a great deal of exercise of equipment strength (anaerobic), the amount of sugar stored in the body has been consumed and the energy is not enough. Therefore, aerobic exercise is continued and the body will naturally burn fat to provide energy.
Since you started to do aerobic exercise, the body is already burning fat, and the metabolic rate at this time is very high, the fat burning rate will be high, which can be a multiplier.
b, intensity arrangement
Reducing fat should be mainly aerobic, supplemented by oxygen.
What kind of exercise intensity suitable?
Of course, this exercise can also bring some weight loss, but in order to effectively eliminate the fat, each at least continuous 40 minutes to 60 minutes When doing aerobic exercise, body fat can be consumed after 20 minutes.
In doing anaerobic exercise, the required action to complete the required 20-40 minutes, so a slight movement can not effectively burn body fat, can not exercise muscle stamina .In order to obtain the best weight loss results, the most weekly Good to do 5 sports, but each best for about 1 hour.
What is the standard of exercise intensity?
Exercise intensity depends on the heart rate to reflect, you can buy a block heart rate watch, you can also look finish running gasping is intermittent, indicating that in high-intensity exercise, on the contrary to complete a word belongs to the low intensity.
Kinetic light to see how much the intensity of exercise is not accurate, the sweat is only the body temperature regulation performance, sports swept away a sweat to weight that he was lost, it is just lost moisture, not fat.
c, recommended combination
Aerobic exercise is also called aerobic exercise, refers to the human body in full supply of oxygen in the case of physical exercise. Common aerobic exercise items are: walking, jogging, skating, swimming, cycling, taijiquan, jump fitness Dance, rhythmic gymnastics, etc.
Anaerobic exercise refers to the muscle in the 'hypoxic' state of high-speed and intense exercise. Common anaerobic high jump, long jump, tug of war, muscle training and so on.
▲ running (brisk walking) + dash
Outdoor running If you are limited by the environment, you can choose a treadmill, free hand treadmill help increase the oxygen utilization rate of 8% and 5% of the heart rate, treadmill exercise interval method, you can use high-speed exercise for a while, turn And to lower speed cycling practice, this effect will be more significant.
The sprint can make a lot of sweat, can play the effect of reducing fat. Sprinter insist, so as to be able to consume fat.
▲ swimming + long jump
Swimming is a good way to lose weight, but also a good general-purpose exercise, and very effective in improving cardiorespiratory function, if not swimming, you can use the swimming pool to go faster to replace, which is very good for improving heart rate.
Long jump technical aspects include: run, take off, vacate and landing. These movements exercise intensity, can well consume body fat.
▲ bike + high jump
Modern office workers are not riding a bike, and fortunately many gym gyms are now, these cycling design is ideal for aerobic training, but the bike training room are generally too small, the room is very easy to hypoxia, although the gym so Designed to increase the ambient temperature, sweating a large number of exercise to improve weight loss.
High jump by the run, single-foot take-off, across the bar floor and other movements, ski-style high jump can strengthen the legs (thighs, buttocks and calf) lines.
③ exercise diet considerations
Before and after exercise, what to eat?
1 to 2 hours before exercise to eat high fiber biscuits, yogurt, raisins, or fresh fruit to make your exercise more energetic.Be breathing, heartbeat recovery, you can enjoy low-fat protein, non-refined starch Class and other natural foods, and simple and less oil to cooking, peeled roasted chicken legs / chicken breast, sugar-free soy milk, grain rice, hot vegetables, apples ... and so are a good choice. And after weight training Supplementing the protein also helps muscle growth.
How to exercise different amounts of diet?
▲ exercise less than 1 hour
Principle: Do not need additional food, but to add moisture.
Recommended: drink 150 to 300 ml of water every 15 minutes.
▲ exercise in 1 to 3 hours
Principle: This is a moderate amount of exercise, the best time to add sugar to the body to avoid hypoglycemia.
Recommended: You can add sugary drinks, such as sports drinks, or drink white water, but to be prepared to allow fast absorption of sugar foods, such as sauce sandwich biscuits, dried fruit, cereal nutrition stick, jelly.
▲ exercise more than 3 hours
Principle: Longer exercise requires large amounts of water and food that provides slow sugars (ie, foods that consume less sugar and gradually release calories).
Recommended: supplement 0.5 liters of water every hour, as well as small buttermilk biscuits, almond cakes, sweet dairy products, fresh fruits and other slow-food foods.
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