Although there is no problem in sports weight loss, it is most important to achieve the best weight loss through the best exercise.
The amount of exercise depends not only on the individual's physical fitness, but also on the individual's sports goals. Different sports, different effects, and different times are needed. Are you aware of your fitness level?
300 minutes of high-intensity aerobic exercise per week
Dr. Lisa Cadmus Botrun, assistant professor of motor function at the University of Wisconsin-Madison, pointed out that for those who want to lose weight, controlling diet and ensuring physical activity is the healthy way to lose weight.
It is recommended to exercise 300 minutes of high-intensity aerobic exercise each week, which can reduce body weight and body fat more. If it is less than 300 minutes and you want to achieve weight reduction goals, you must ensure that the calories burned are greater than the intake of calories. Heat.
It's better to exercise every day than choose to exercise every other day
Sports weight loss is to maintain quality and stick to it is the right path, does not care about these forms, not to say that you are always in the best exercise every day. In fact, the best choice for exercise to lose weight every other day, or fixed every week to three It can be up to four times.
Moreover, aerobic exercise can increase the basal metabolism time is 24 hours, so for those who are not enough time, once every other day is the best.
In addition, the next day's exercise will also help muscle recovery, and the muscles will become larger, because it usually takes 48 to 72 hours of exercised muscles to fully recover. But daily exercise will burn muscles and make muscles smaller. , The next day, you can exercise, it is often called long muscles.
Weight loss should not be too long for each exercise
Exercise to lose weight not only does not need to exercise every day, but also exercise to lose weight, each time should not be too long, on the line for more than half an hour. Especially for people who do not exercise for a long time more should not suddenly exercise, because occasional exercise training Will hurt their body organs very much.
Therefore, it is recommended to exercise gradually and gradually, and stick with it.
2 strength trainings per week
Be active and make the body active. Perform 150 minutes of moderate aerobic exercise each week, or 75 minutes of high-intensity aerobic exercise, plus twice-weekly strength training.
And join stretching training, which can enhance the body's flexibility and flexibility, to avoid injury. This exercise intensity helps to enhance the heart and lung function, prevent the formation of insulin resistance, avoid chronic inflammation, reduce the risk of breast cancer in women.
