Why do you "do aerobic for a long time" or not lose weight?

Why do you still not lose weight if you do aerobic for half a day?

　　Everyone knows that to lose weight, the simplest and most effective exercise is aerobic exercise, but why can’t you lose weight after doing it for half a day??

　　Disaster 1: At the beginning, I lost a few kilograms, but after that I couldn’t lose weight again...

　　Disaster 2: Doing aerobics seems to have reduced all the hard-working muscles...

　　Disaster 3: After aerobics for half a day, I just ate it and gained more weight...

　　Disaster 3/Have you ever encountered an aerobic dilemma??? Let’s take a look at the wrong ways~

　　Error 1: Not enough time

　　Aerobic exercise effects: Current calorie consumption and some tiny cardiopulmonary training cannot bring high metabolism to the body after training like high-intensity anaerobic training. So if you only do aerobic acid at a time of 60% maximum heartbeat intensity for more than ten minutes at a time and do not match other exercises, you really can't get too good results.

　　Suggestion 1: Control aerobic time (30 minutes)

　　Error 2: Unchanged

　　Always choose the same aerobic method, the same speed, the same resistance... After doing it for a long time, the body gradually adapts to it and becomes easier to get started, and the relative exercise benefits and calories that can be consumed will also be reduced.

　　Suggestion 2:

　　1. Change the aerobic exercise form from time to time. After running for a while, you have to change swimming, after a while, and after a while, you have to change your bike. After a while, other aerobic methods (steppers, mountaineering machines, rowing machines...)

　　2. After you have basic physical fitness, you have to practice the training method of uncertain speed.

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Error 3: Intensity is not enough

The time is getting longer and longer, but the intensity (speed or weight) does not increase.

　　Experience one group performed interval training that alternated between fast and slow speed for 30 minutes, and the other group performed slow aerobic exercise for 60 minutes. As a result, the interval group burned more than twice the fat and calories. Because the body needs to restore "energy" during the sprint, the lactic acid produced during the exercise is converted into glucose. These processes allow the body to burn more fat to achieve stronger operation. Aerobic exercise at a stable pace cannot obtain these benefits.

　　Suggestion 3: Try to increase intensity and try interval training methods.

Error 4: Aerobic time is too long

　　Low-intensity and long-term aerobic exercise leads to increased cortisol. Long-term increase in cortisol will cause slow body recovery, muscle decomposition, fat increase, and even cause a decrease in immunity. If you exercise excessively or lack nutritional intake, your metabolism will become worse, causing weight loss bottlenecks or even rebound.

　　Suggestion 4:

　　a. Control aerobics is limited to one hour

　　b. Increase resistance training or other anaerobic training programs

　　Error 5: Do not do muscle strength training

　　　Do not do low-intensity aerobic exercise (long-term, low-intensity) to weaken muscle strength and muscle growth. Under insufficient nutrition, it is easier to cause muscle decomposition and affect metabolism decline.

　　Suggestion 5:

　　Resistance training should be done to strengthen muscle strength and endurance to strengthen physical fitness, which can help improve exercise intensity and efficiency, and also help improve metabolism.

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

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Error 6: Eat too much or eat too little

　　a. After working hard, you will eat and drink harder, and you will consume more calories than you consume. Of course, you won’t lose weight after exercising for a long time!

　　b. Insufficient nutrition will lead to decreased muscle decomposition and metabolism, affecting the efficiency of exercise weight loss.

　　Suggestion 6: Learn the correct diet control method

　　Aerobic misunderstanding 1: It is difficult to lose enough, and you will gain more weight by eating it casually?? 　　Answer: When you have excessive aerobic and insufficient nutrition for a long time, it is difficult to reduce metabolism if your metabolism becomes worse. The body is in a weak state and is extremely eager for calories and nutrition. As soon as you eat it, you will absorb it all. The body is also high in cortisol, making it easy for you to stock up on fat.

　　Solution:

　　Do not exercise excessively. You should let yourself rest moderately. High-intensity training is recommended for up to five days a week. You should not be overly strict in your diet. After three days of strictness, you should relax your body slightly and eat enough calories and nutrition.

　　Why do I "do aerobic for a long time" or not lose weight?

　　Answer: Fast heartbeat and high intensity are indeed gradually classified as anaerobic exercise. Anaerobic exercise will indeed consume a lot of liver sugar in the body. So will I not consume fat? So if I want to lose fat for aerobic fat, can I do it gently and slowly???

　　Answer 2: As the intensity of exercise (oxygen intake) increases, the proportion of liver sugar consumption increases, and the percentage of fat consumption decreases. But please understand that it is "percentage" and not the total amount. For example, if ultra-low-intensity aerobic consumption of fat, only 100 calories were consumed after 40 minutes of exercise, 50% of moderate-intensity exercise consumed fat, 50% of liver and blood sugar, 400 calories were consumed after 40 minutes of exercise, and 202 calories were consumed after 40 minutes of exercise, which one was better?

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