Why can aerobic exercise lose weight? The process of aerobic exercise metabolizing fat!

How does aerobic exercise consume energy? The process of aerobic exercise metabolizing fat!

　The human body has three major energy supply systems: ATP-CP energy supply system (gene phosphate), anaerobic respiration energy supply system (lactic acid system), and aerobic respiration energy supply system. (The first two sets belong to anaerobic metabolism, and the last one belongs to aerobic metabolism)

　　Human body exercise requires energy. If energy comes from aerobic metabolism (oxidation reaction) in the cell, it is aerobic exercise

　　Aerobic exercise, as the name implies, requires sufficient oxygen to metabolize and generate energy. Oxygen enters the human body and sugar, and fat produces chemical reactions to release energy for muscle exercise. Generally, medium- and low-intensities, lasting for a long time, and the heart rate is between 60%-80% of the maximum heart rate!

　　How does aerobic exercise consume energy?

　　Energy consumption Regulations Law: The energy sources that support physical activity include glucose, fatty acids and some amino acids. The energy used by the body or the mixture of different energy is determined by the intensity and duration of exercise.

　　Aerobic exercise mainly supplies sugar and fatty acids to energy! Anaerobic exercise is sugar and energy supply

　　The process of aerobic metabolism:

　　Aerobic exercise consumes liver glycogen and muscle glycogen in the first 20-30 minutes, and then begins to consume glucose and fat in the blood.

　　In the initial stage of aerobic exercise, muscle glycogen stored in the muscle is first used, and this glycogen is relatively small and will be used up soon. In the next few minutes, liver glycogen stored in the liver and glucose absorbed from food in the digestive tract become an important source of muscle activity energy.

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After the body is exhausted from muscle glycogen, it begins to increase the utilization of glucose in the blood. After about 20 minutes, the blood sugar has With a slight decrease, the utilization of glucose is gradually reduced. As glycogen is consumed, the body begins to mobilize fat.

　　The reason is that the brain has received instructions to decompose the triglycerides stored in the body into fatty acids and enter the blood, and then provide energy for the muscles. As the aerobic exercise time increases, the fatty acids will be used more, and finally the effect of consuming fat.

　　Then: When fat is powered, the utilization of glucose is still continuing. It takes about 2 hours to be depleted of glycogen. When all glycogen is exhausted, the body I experience hypoglycemia and exercise cannot continue. The efficiency of fat energy supply also begins to decline. The liver will then use the amino acids decomposed by lactic acid and protein to convert it into glucose to ensure the body's glucose supply.

　　This long-term aerobic exercise will consume a lot of protein in the later stages, causing muscle decomposition.

　　Key points: Fat can only be decomposed and utilized under aerobic exercise. In aerobic exercise, fat consumption is related to exercise intensity and exercise time.

　　So we recommend: aerobic exercise to maintain Maintain whole body, sufficient oxygen, slow rhythm, low intensity, and lasting exercise rhythm

　　　1. If you lose fat, you must control the time and rhythm! Don't be too short (the exercise consumes glucose at the beginning, and the exercise will end without consuming it) Don't be too long (it will consume protein)

　　2. When controlling the intensity, once the intensity is too high, the energy required exceeds the aerobic energy capacity, it will become anaerobic metabolism, and the body cannot burn fat and instead burn more glucose.

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Further reading:

The relationship between aerobic exercise and weight loss, the relationship between aerobic exercise heart rate and time

How many times a week, how many times a week are the best?

How to control the scale of aerobic exercise