Many people choose to exercise to lose weight, so is the greater the intensity of exercise to lose weight the better?
Fitness longer, the better?
Many love fitness fitness friends like to soak in the gym, and sometimes even twice a day exercise, that the more training the better .In fact not, the efficiency and time of fitness is inversely proportional to a certain extent, spent more time in the gym Long, fitness results will drop, according to the study found that 40 to 60 minutes a day fitness is more appropriate.
Sports in the body of two types of energy:
① anaerobic energy supply, that is, in the absence of oxygen or oxygen supply in the case of exercise, this type of exercise can only last a very short period of time (about 1-3 minutes.) Such as the 100-meter sprint run is anaerobic oxygen-powered exercise Typical representative
② aerobic energy, that is, energy mainly from exercise glycogen, fat aerobic oxidation due to adequate oxygen during exercise, glycogen or fat can be completely decomposed, release a lot of energy, so we can continue to do a long time. Such as long-distance running of more than 5000 meters, cycling, swimming more than 1500 meters, jogging belong to such sports.
In addition, experiments have shown that low-intensity, prolonged body fat oxidation during prolonged exercise to lose weight the ultimate goal is to consume too much body fat, rather than reduce the water or other components, it can not simply emphasize the intensity of exercise or sweating How many.
Three suggestions:
1. exercise should choose moderate-intensity exercise, that is, exercise in the heart rate will be maintained at the highest heart rate of 60-70%, (maximum heart rate = 220 minus age), the intensity is too large when the energy consumption of sugar-based, muscle oxidized fat Lower capacity; while the load is too small, the body heat consumption, but also fail to lose weight.
2. Exercise at least 30 minutes of moderate-to-low-intensity aerobic exercise at each exercise, because it takes at least 20 minutes for moderate to moderate exercise to release fat from the lipid reservoir and transport it to the muscles, at least 20 minutes before Does not immediately use fat for energy.
3. Repeat at least 2-5 times a week exercise, the fat reserves and use is a dynamic balance, there is no way to once and for all .If your willpower is weak, you can try on a small partner to swim, long-distance running, mountaineering these Different ways of exercise, add some fun to their own way to reduce fat!
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
