Weight loss and fitness: Is the more cardio exercise the better?

Aerobic exercise is characterized by its long exercise time (about 15 minutes or more), and its exercise intensity is moderate or upper-middle (60 to 80% of the maximum heart rate). It has low intensity, rhythm, uninterrupted and lasts for a long time.

Common aerobic exercises: Common aerobic exercises include: walking, brisk walking, jogging, racing walking, ice skating, long-distance swimming, cycling, Tai Chi, fitness dance, jumping rope/doing rhythmic exercises, ball sports such as basketball, football, etc. Wait.

Aerobic exercise can effectively consume body fat, but many friends will encounter some problems when doing aerobic exercise to lose weight.

Is the more aerobic exercise the better?

No, you should pay attention to limits when doing aerobic exercise. Although aerobic exercise can effectively consume body fat, if you are too much, the fat burning efficiency will decrease! It will also consume muscles.

Related research It was found that if you do 2 hours of aerobic exercise, 90% of the leucine in your body will be consumed, and this leucine plays a very important role in the growth of muscles. Moreover, excessive exercise will easily cause muscles to be strained.

Friends who lose weight exercise 3 to 4 times a week, each time for about 1 hour. This intensity is enough. Fitness with large amounts of exercise may damage your body.

Perform aerobic exercise It should be progressive step by step, and the intensity of exercise should gradually transition from low to high. You don’t need to be too demanding of yourself at the beginning, otherwise it will lead to fatigue, insomnia, soreness, etc.

So, you need to formulate an exercise plan, start 1 to 2 times a week, and after you get used to it, then increase to 3 to 4 times. The time for each exercise should also increase slowly. Too anxious will actually disrupt weight loss actions.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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

The fat loss exercise can not be done only!

First of all, aerobic exercise and strength training also have the effect of building a body. The difference is that aerobic exercise directly consumes fat, while strength training mainly consumes sugar. Although it does not consume fat directly, it exercises and increases muscles. The muscles need energy supply, which can improve the basal metabolic rate and consume more energy Quantity! It can also help consume calories even when resting.

The best way to eliminate fat should be to combine aerobic exercise and strength training.

Losing weight is a systematic thing. It cannot be said that you can completely lose weight by just one method. If you only pay attention to aerobic exercise and ignore strength training, the purpose of losing weight is even more difficult to achieve.

The same principle, only pay attention to exercise and ignore diet, weight loss is also difficult to succeed. Aerobic exercise is certainly a very effective method of losing weight, but it cannot be relied on!

If you arrange food reasonably while combining aerobic exercise and strength training, not only can you lose weight successfully, but your weight will also be consolidated after losing weight.

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

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