The only criterion for testing the effectiveness of aerobic exercises: slimming

Aerobic exercises, as the name suggests, are doing gymnastics in aerobic metabolism state, and through gymnastic exercises, consuming excess fat in the body, achieving the purpose of losing weight and losing weight.

　　However, the author thinks that aerobic exercises in many fitness centers are often confused with aerobic exercises. In terms of their exercise intensity, many aerobic exercises are not exercised in aerobic state at all. The intensity of the exercise in jumping exercises is relatively high. To be precise, anaerobic or anaerobic mixed metabolic components are higher. , so the original effect of aerobic exercises was lost, and it jumped into "auerobic exercises".

　　Looking at various fitness methods and projects, according to their energy metabolism and energy supply methods, it can be attributed to three basic exercise forms, aerobic exercise, anaerobic exercise and anaerobic anaerobic mixed exercise.

　　Aerobic exercise is manifested as a form of exercise with long-term, medium and low-exercise intensity, which mainly consumes body fat, so it can lose weight and lose weight; no Oxygen exercise is manifested as a short-term and high-intensity exercise form, which mainly consumes a large amount of muscle and liver glycogens through ATP, creatine phosphate and sugar metabolism, so it cannot lose weight and lose weight.

　　At the beginning of exercise, fitness practitioners' heartbeats and breathe in large mouths, especially intensifying and deepening their inhalation. The main purpose is to inhale more oxygen and transport more oxygen for tissue cells to use. The quality of tissue cells inhaling oxygen and using oxygen can be used most. The indicator of large oxygen uptake is judged.

　　The body's oxygen uptake in the first few minutes of exercise is greatly increased than that of the quiet state, but it can still reach a "stable state" with the oxygen demand of muscle tissues. At this time, the heart output, heart rate and lung ventilation are generally consistent. The intake of oxygen can basically meet the oxygen needs of tissue cells.

　　The body exercises in the aerobic state by energy supplying fat for metabolic activities, so what is consumed is the body Fat. Maintaining and maintaining such exercise intensity is aerobic exercise.

　　When the exercise load gradually increases, the oxygen intake rises sharply, the heart rate doubles, and more oxygen needs to be transported to meet the greatly increased oxygen demand of tissue cells. When the supply and demand of oxygen deviate, the body can only provide energy through sugar and protein metabolism in partial or long-term hypoxia. At this time, exercise consumes sugar and protein. This exercise method is called none. Oxygen exercise.

　　The test is whether it is aerobic exercise, anaerobic exercise or mixed metabolic exercise, mainly relying on laboratory evaluation standards and on-site monitoring indicators. The speed of the heart rate is the most commonly used on-site indicators. No matter which fitness exercise is engaged in, as aerobic exercise, the heart rate is generally around 130 beats/minute.

　　Golden heart rate and heart rate 130 are for aerobic exercise, consuming body fat. Although everyone's basic heart The rate and maximum heart rate are different, but the heart rate of aerobic exercise should not exceed 130 beats/minute, that is, 50%-60% of the body's maximum oxygen intake. In fact, the heart rate reaches 150 beats/extension, the body begins to mix metabolism. If the heart rate reaches 160 beats/minute, or even more than 180 beats/minute, it means that the exercise metabolism method is performed in anaerobic exercise state.

　　For more than 30 minutes, the heart rate is controlled at 140 beats/minute. Only after gymnastics exercises can aerobic metabolism be performed, and fat is consumed to achieve weight loss and weight loss effect.

　　It should be pointed out that aerobic exercises must of course not ignore individual differences such as age and physical condition. During exercise, you should always sweat slightly without sweating profusely. Considering that women's hemoglobin value is lower than that of men, the intensity and time of aerobic exercises can be slightly reduced and extended.

　　Only a true aerobic exercise can you lose weight and lose weight.