How to arrange aerobic exercise plans scientifically?

Scientific aerobic training for weight loss

　　If you want to lose fat, most people use aerobic training. But do you know? You may be in the early stage of a risky action without concepts, or are on the verge of adventure. How to say it? Many people often follow the experience of slimming, but do not consider any advantages and disadvantages of this plan

　　Correctly speaking, they have too little exercise knowledge and cannot be measured. Therefore, your training results may be invalid, or even potentially harmful. , This is just a joke about our physical functions.

　　How to arrange an effective aerobic exercise plan

　　　1. It is nothing more than practicing and practicing

　　2. Clarify the concept and set reasonable goals

　　3. Enrich knowledge at any time

　　4. Seek guidance from professionals

　　　In the arrangement of personal aerobic training, you must at least have this concept first:

　　　1. Training frequency

　　2. Training time

　　3. Training intensity

　　　4. Training action mode

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1. Training frequency

　　Facials of training (referring to the number of times performed daily or weekly), there is a first idea that if we want to get the maximum benefit from a large amount of training, then recovery will be a very important thing

　　So your frequency is absolutely reasonable , it will not be too much (too much training will increase the risk of injury, illness or overtraining)

　　Of course, for the benefit of training, you will not only engage in once a week or do it when you think about it

　　　According to the regular 3-5 aerobic training times per week is what we recommend

　　2. Training time

　　For training time, as the name suggests, it is how long each time it takes

　　10?30 points?60 points?

　　The training time is often affected by the intensity we set

　　　Give an example: A full-strength sprint for 100 meters (extremely high intensity) cannot be performed continuously for more than 5 minutes , and walking (low intensity) will not be exhausted in 30 seconds or one minute

　　So it is important to set your goals (such as weight loss, marathons, triathlons, aerobic abilities required to participate in a special sport)

　　Depending on your goals, the training plan will also be very different, which will affect your training time.

　　For women who want to reduce fat, it is recommended to engage in at least 30 minutes.

(Note: Follow the WeChat public platform of Fitness Bar, and search for "Fitness Bar Network" or "Click to scan and follow")

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3. Training intensity

Then our training intensity

　　Intensity is the key to our body's formation of training and adaptation

　　Our intensity changes over the week It will not be static. The always high-intensity 3000 meters and the always aimless small walk will definitely not make you progress continuously.

　　　　Weight loss is low- and medium-intensity aerobic training and long-term continuous progress. This situation is more conducive to our burning of excess fat in our body. High-intensity aerobic training enhances the ability of the cardiopulmonary blood vessels and respiratory system, and is also beneficial to the adaptation of skeletal muscles. It will be able to comprehensively improve aerobic exercise performance. It is a huge matter again. If we do it 3 times a week Aerobic training, the most suitable recommendation is to train the intensity of each low, medium and high

　　The definition of training intensity can be referred to the "Maximum Heartbeat Method" or "Cavern HRR Method"

　　4. What is the action mode?

　　Each exercise has its own special action mode, such as freeride, running, swimming, etc.

　　Clear the aerobic training action mode you are performing

　　Because when you perform training in order to comprehensively improve your aerobic endurance performance

　　You must be clear Practice the movement mode and practice it first when warming up. Even the day you are on low-intensity is the exercise day

　　So you will achieve the best benefits and avoid the so-called exercise risks and injuries. These will effectively form positive adaptations to a specific physiological system

　　　Exercise is not an easy task, so you will need a lot of knowledge, you need to explore from daily exercise, discover from ways you can understand, and you need to give advice from many professionals.

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

　Why do you "do aerobic for a long time" or not lose weight?

　　Maybe "destroy" your weight loss method!

　　Intermittent aerobic training series - Running!