Must know about weight loss: Why aerobic exercise is the first choice for fat loss

How can we reduce body fat? Is weight loss a fat loss? Can exercise really lose fat? First of all, we need to know the basic energy system of our body. In practice, the energy required by our body is called triphosphate (ATP).

　　We can divide the energy system into three types to supply triphosphate (ATP). They are triphosphate - creatine phosphate system, lactate system and aerobic system.

　　1. Triphosphate phosphate - Creatine Phosphoric Acid System

　　Mainly provides triphosphate glands for very short-term but very strong and explosive activities. It does not require oxygen when energy is supplied. A small amount of triphosphate and creatine Phosphoric Acid are stored in the muscles, so it cannot provide energy for activities that last longer. 　　2. (lactic acid system)

　　　Providing triphosphate glands for short-term and high-intensity activities does not require oxygen when energy is supplied. Carbohydrates are mainly used as substrates. During exercise, it will form a metabolite-lactic acid, which will cause muscle soreness.

　　3. Aerobic system

　　　Providing triphosphate glands for low-intensity activities and resting states requires oxygen when energy is supplied. Carbohydrates and fats are mainly used as substrates, and in resting states About 70% of triphosphate glands in the state are derived from fat and 30% are derived from carbohydrates. If the intensity of activity increases, the proportion of energy converted from fat to triphosphate glands will decrease. On the contrary, the proportion of carbohydrates converted from triphosphate glands will increase, mainly providing energy for activities that last longer.

　　From a physiological aspect, theoretically speaking, if a person wants to reduce body fat, the best way is to do aerobic exercise. Because in low-intensity and long-term exercise, the main energy comes from fat. This is why most coaches recommend that their guests do aerobic exercise to achieve fat loss.

　　So, how should we do aerobic exercise effectively? According to ACSM's guidance, effective methods for aerobic exercise are:

　　1. Do aerobic exercise for 3 to 5 days a week

　　2. Do 5 to 10 minutes of warm-up exercise before each aerobic exercise

　　3. The duration of each aerobic exercise is at least 20 minutes

　　4. Requires exercises for whole-body exercise

　　5. Don’t hold your breath while doing aerobic exercise

　6. Gradually increase the intensity during exercise, and then do stretching and relaxing exercises during the last 5 to 10 minutes of exercise

　　Due to time, most people choose short-term and high-intensity exercises, in order to consume the largest calories in a short period of time. However, when our bodies do low-intensity and long-term exercises, more sources will be converted from fat to triphosphate.

　　So, when formulating a training plan for fat loss, the intensity and duration of the exercises need to be considered.

　　In short, fat loss requires the body to increase calorie consumption and reduce calorie absorption.

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