How to lose weight in the gym? Three major trainings for weight loss in fitness!

Exercise weight loss is the most scientific and greenest way to lose weight. Many people don’t know how to perform efficient weight loss exercises. Today, we introduce three most common exercise weight loss methods, and correctly understand it. Learn and apply them to your weight loss plan!

　　Strength training weight loss:

　　Strength training helps build muscles, and muscles have a stronger metabolic rate compared to fat tissue. Those with high muscle content have a stronger resting metabolic rate, that is, people are in a state of resting without exercise, and those with high muscle content can consume more fat than those with low content. The process of weight reduction is usually reduced by muscle and fat, while strength training can effectively maintain the muscle content and prevent the content from being reduced due to weight reduction.

　　In addition, the post-burning effect after strength training Stronger than aerobic training. The so-called post-burning effect refers to the body that cannot immediately return to the low metabolic rate state when resting after exercise training, but needs to maintain a high metabolic rate state for a considerable period of time. This state mainly repairs the damaged body's microstructure during exercise, recovers glycogen and produces excessive recovery effects after exercise. Strength training will produce excessive oxygen consumption after exercise, that is, the fat consumption during resting after strength training is greater than the resting fat consumption after aerobic training.

　　Aerobic training weight loss:

　　Low-intensity long-term continuous aerobic training does not require more strength foundation, and anyone can practice. If you can't persist for too long, you can start from a shorter time and gradually upgrade. Aerobic training allows the body's fat to provide energy The ratio is greater than carbohydrates. Aerobic training also has a stronger effect on cardiopulmonary function than strength training.

　　If you want to add strength training to your weight loss plan, pay attention to the training order. The principle is to first train strength and then aerobic training; first use strength training to produce a "empty" effect on the muscle glycogen of the muscle, and then use the next aerobic training to increase the fat consumption ratio.

　　Combination of strength training and aerobic training:

　　Select strength endurance multi-joint composite training movements, with a maximum number of repetitions of each group of more than 20 times. Organize 6 to 8 training movements into cycle groups, with no rest between each cycle group. After completing one cycle, rest once; then do the next cycle, do 3 to 4 such cycles. This kind of strength and endurance The strength cycle group training is close to aerobic training as a whole. From a micro perspective, each training group is close to strength endurance training, and its weight loss efficiency will be higher than that of pure aerobic training at the same time. Moreover, according to the different arrangement of the movements, you can train large muscle groups in all parts of the body, rather than simple aerobic training, only fixed certain muscles can be re-trained.

　　After the cycle group training, a 10- to 20-minute light load aerobic relief training can be added to consolidate the effect of circulating group training. Using the "empty" effect of circulating group training on glycogen, aerobic relief training will increase the consumption of fat tissue. At the same time, aerobic relief training can promote the discharge of lactic acid produced in the circulating group.

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

Related recommendations:

　　　　Fat loss depends on diet—6 principles to help you develop diet menus

　　Is the weight loss product of TV shopping effective?

　　Why running weight loss is not effective—5 reasons