Introduction to weight loss methods for aerobic exercise

Weight loss is probably a headache for the whole world. Aerobic exercise is recognized as the best way to lose weight in health. Aerobic exercise does not only refer to various aerobic exercises, but also endurance exercises such as running, cycling, swimming, and skipping rope. It sounds quite boring. You may have implemented it. Maybe because the effect is not as good as you expect or has the conditions and time limits, I didn’t insist on it in the end. The result is still fat!

It is not that these aerobic exercises are ineffective or not suitable for you. Generally speaking, unless there is a special disease, aerobic exercise has a very good effect on everyone's cardiopulmonary function and fat loss. The key is: choose the types of aerobic exercise based on your original physical condition and your own interests in exercise, and pay attention to several key points of aerobic weight loss and design a for yourself. Aerobic exercise prescriptions, because only the body knows the best.

First, let us understand some necessary basic concepts and physiological knowledge, which is an important prerequisite for designing aerobic prescriptions for ourselves.

1. Heart rate

This is the most direct indicator for determining the effect and intensity of aerobic exercise. Many fitness equipment in the gym now have calorie (calorie) counts consumed. But in fact, this count is generally very different from actual consumption, and there is no constant ratio between calorie consumption and fat consumption. The catabolic of fat is a series of complex biochemical reactions, and the heart rate reflects the excitation of the sympathetic nerve. The excitation of the sympathetic nerve promotes the secretion of a series of lipolytic hormones, thereby activating lipolytic enzymes, and decomposing the fat stored in the tissues of fat cells into free fat acids. and glycerol, while fatty acid can be decomposed into carbon dioxide and water under sufficient oxygen supply and release a large amount of energy.

So how much heart rate or intensity can be achieved during exercise to effectively lose weight? It should usually be 60%-75% of the maximum heart rate (MHR/220-your age). That is to say, for example, a 30-year-old friend has a maximum heart rate of 220-30 190. Then 190×60% 114~190×75% 145, that is, exercise with the heart rate maintained at around 114-145 is effective and safe. Since the maximum heart rate is an estimate of the heartbeat limit based on physiological conditions, the actual intensity should be suitable for people. For beginners, you can usually maintain it at 60-65% MHR. If you ignore your physical conditions, you will only pursue high intensity. , it will be detrimental to health.

2. Time

According to American sports medicine research, 15 minutes before aerobic exercise, muscle glycogens are the main energy supply, and fat energy is started 15 to 20 minutes after exercise, so aerobic exercise is generally required to last for more than 30 minutes. So a problem occurs. Do everyone have such basic physical fitness when maintaining high intensity such as 65% MHR? Let's first look at what the concept is to exercise for 30 minutes while maintaining high intensity such as 65% MHR. Adult women's 800 meters and men's 1500 meters long-distance running can generally reach the required heart rate. Most people should have such experience in physical education classes. The meeting time is 4 to 5 minutes and 6 to 7 minutes respectively. .That is to say, running 6 to 8 kilometers at medium speed can only achieve 65% MHR aerobic exercise for 30 minutes.

I believe that most non-exercising people do not have such physical fitness. If you barely insist on completing such intensity and time aerobic exercises, it will cause physical fatigue. Many friends who skip aerobic exercises may have had this experience: they will lose weight, but they are tired, they are not energetic in their work the next day, give up soon, and then they will return to their previous physical condition. So don’t simply take the research results out of context as a prerequisite for aerobic exercise prescriptions, because It is only a measurement average statistics. Whether the muscle glycogen can supply energy for 15 minutes depends on each person's reserves. From the lipolysis process mentioned in the previous article, it can be seen that the so-called fat energy supply starts after 15 to 20 minutes of aerobic exercise, which only reflects the biochemical reaction time of the lipolysis energy supply. Fat is not like the muscle glycogen, which can directly supply energy to the body, and this reaction time depends on each person's physiological conditions. Therefore, the exercise time must be gradually progressive, and the time of continuous exercise can reflect the body's endurance conditions, and the improvement of endurance is impossible to pass one or two exercises. That is achieved. Of course, the exercise time is too short and it is impossible to achieve the purpose of weight loss, because only when the body consumes energy generated by oxidizing fat acid, it can further promote more fat decomposition. In the end, the purpose of weight loss is achieved.

So how to solve this contradiction? I suggest that friends who are not physically healthy but are more obese should use interval exercise when they first start aerobic training, and continue with a high heart rate (intensity) for a period of time until you start feeling tired and slowly turn to some relaxation or slow exercise to maintain a faster heart Rate (medium intensity), until the physical strength recovers and then turns to high heart rate (high intensity). I do not agree that I feel very tired and insist on exercise. Although this exercises willpower, the gradual method is more healthy and will not make you exhausted after one exercise and unable to face the work of the next day. Using a gradual method to exercise for 45 minutes to 1 hour, the weight loss effect will not continue to be poor. Of course, interval training is a transitional training method, and the ultimate goal is to make you easily complete high-intensity for 30 minutes or more. Oxygen exercise not only achieves the purpose of weight loss, but also greatly improves your endurance and cardiopulmonary function.

3. Oxygen

In the previous article, I mentioned that fat acid can be decomposed into carbon dioxide and water under sufficient oxygen supply and releases a large amount of energy. Therefore, oxygen is the key to aerobic exercise and fat loss. When exercising, you must ensure sufficient oxygen intake. However, this does not mean that maintaining deep breathing during exercise can ensure oxygen intake, because the amount of oxygen inhaled and the amount of air inhaled do not correspond to the constant. Many people are having aerobic exercises together indoors. You can imagine how much oxygen a person can allocate, so it is best to do aerobic exercise outdoors or well-ventilated indoors.

4. Exercise frequency

Friends who do not have a foundation in exercise can exercise twice a week, leaving enough time for the body to rest to restore fatigue. An effective aerobic exercise has begun to change the biochemical reactions in your body, and during the rest period, your body can adapt to the new metabolic rhythm. After a period of time, it can be increased to three times a week depending on the situation. , at most four times a week, but there is no need to go to the gym every day to make yourself exhausted. We exercise in the hope of improving health and energetic, so why do we have to make ourselves tired?

After reading the above content, you should be able to design a prescription for yourself, choose one or several combinations of aerobic exercises for yourself, and start trying tomorrow, test your physical condition, and determine the time and specific methods of exercise based on your body's reaction. After a period of time, Your body fat will be significantly reduced, and your cardiopulmonary function will be improved. Especially after some friends who were originally poor in physical fitness will have significantly improved their endurance after gradual exercises, they will not easily feel tired when facing the same workload as usual, which means you are becoming more energetic. So choose one or several aerobic exercises that you like and have conditions to do, maintain effective heart rate (intensity) and time during exercise, exercise regularly, and gradually lose weight by gradual aerobic weight loss is simple and effective. Of course, you must be healthy and beautiful, and aerobic exercise is just the beginning.