Aerobic exercise weight loss methods

Lose weight so that the world is probably a headache. Aerobic exercise is recognized as the best healthy weight loss approach. Aerobic exercise does not refer only to all kinds of aerobics, jogging, cycling, swimming, rope skipping, and other endurance sports, Duting sounds silly, you may have been implemented, perhaps because the results as you would expect or Conditions and time constraints, did not adhere to the final. The results, or is it fat!

These are not aerobic exercise no effect or not suitable for you.

In general unless there are special diseases, aerobic exercise for everyone to improve heart and lung functions and Jianzhi have very good results, the key is: be based on their existing physical conditions and in accordance with their interest in the campaign to choose aerobic The types of sports, aerobic weight loss and the need to pay attention to a few points for his design of an aerobic exercise prescription, because the body only the best understanding of their own.

First, let us understand some of the necessary basic concepts and physiological knowledge, this is for their own design an important prerequisite for aerobic prescription.

1. This is the heart rate effects of aerobic exercise and strength of the most direct targets. Now a lot of fitness equipment in the gym have consumed calories (energy) count. But the fact that the actual count is generally a great difference between consumption and heat consumption and fat consumption there is no constant ratio between. Decomposition of fat metabolism is a series of complex biochemical reactions, and heart rate reflects the sympathetic nervous excitement, the excitement sympathetic to promote a series of fat hormone secretion, thereby activating lipase, stored in fat cells In the fat broken down into free fatty acid and glycerol and fatty acid in adequate supply of oxygen under the conditions of decomposition into water and carbon dioxide and release a lot of energy.

Then reached the number of heart rate during exercise or strength to be effective weight loss? » Should normally be the largest in heart rate (MHR / 220 - your age) 60% -75%. That is to say, for example a 30-year-old friend, the biggest heart rate for the 220-30 = 190. , 190 × 60% = 114 ~ 190 × 75% = 145, that is, heart rate remained at about 114 to 145 of the exercise was effective and safe. As a maximum heart rate is based on the physical conditions of the heart limit estimates, the actual strength to the person and the date for early learning normally be maintained at 60 ~ 65% MHR can. If the physical conditions regardless of their blind pursuit of high-strength, will not conducive to health.

2. According to the time of the sports medicine research, aerobic exercise 15 minutes before, from muscle glycogen as a major energy supply, fat in the movement for 15 to 20 minutes after it started, the general requirements of sustained aerobic exercise 30 minutes Above, then a problem occurred, such as maintaining the high-intensity 65% MHR easy movement of 30 minutes or more, every person has such a physical basis for it » Let us first look at the strength in maintaining high as 65% MHR movement under 30 minutes is how the concept. Adult women's 800 metres and 1,500 m distance run was able to meet the requirement of the heart rate, most people in physical education, should have had such experience. Its target time for 4 to 5 minutes and 6 to 7 minutes. So in other words Supao 6-8 kilometers, can reach 65% MHR aerobic exercise 30 minutes.

I believe that most of the crowd of non-sports do not have such a physical quality. If completed barely adhere to such intensity and duration of aerobic exercise, the body will cause fatigue. Skip Aerobics many friends may have experienced this before: to Tiaocao, lost, tired of death, no work the next day the spirit was soon abandoned, and then will revert to the previous physical state. Therefore, not only to the findings out of context and used as the premise of aerobic exercise prescription, because the study only measured the average statistics, muscle glycogen can be for 15 minutes per person depending on reserves may be, but mentioned in the previous text of fat The process can be seen in the so-called fat aerobic exercise for 15 to 20 minutes after launch, only reflects the lipid solution for the biochemical reactions that time, fat is not as muscle glycogen directly to the body for energy, and this response time It depends on each person's physiological conditions. Therefore, time should be gradual movement, the movement continued to reflect the time the body endurance conditions, and the endurance of the increase is not passed on to one or two sports, of course, too little time to campaign does not have to lose weight, because only the body will be fatty acid Of the energy consumed in order to further promote more fat decomposition. And ultimately achieve weight loss goals.

So how to resolve this contradiction of the problem, I suggest that the physical but not obese compared friends in the beginning of aerobic training, the use of intermittent training, to a high heart rate (strength) for some time, until you feel fatigue after slow start Some slow to relax or slow movement. To maintain a rapid heart rate (moderate intensity), until the physical strength to resume again to a high heart rate (high intensity), I am not in favour of fatigue also insisted movement, of course, this exercise of willpower, but a more gradual approach wholesome, Will not let you in a movement exhausted, unable to face the next day's work. Movement by-step approach 45 to 1 minute, its slimming effect will not be sustained campaign worse. Of course, interval training is a transition training method, with the ultimate goal is to complete so that you can easily 30 minutes or more of the high-intensity aerobic exercise, it will not only aim to lose weight, your endurance and heart and lung function has been greatly improved.

3. Oxygen I mentioned in the text of the former fatty acid in adequate supply of oxygen under the conditions of decomposition into water and carbon dioxide and release a lot of energy, aerobic exercise Jianzhi oxygen is the key to the movement necessary to ensure sufficient oxygen intake Volume, but this is not to say that in sports in the process of deep breathing will be able to guarantee to maintain the intake of oxygen, because the amount of oxygen inhaled and the amount of air inhaled is not constant correspondence, if many people in the room with dancing aerobics, Erzhi can think of a person assigned to the number of oxygen, so the best in outdoor or indoor ventilation do a good aerobic exercise.

4, select the type of campaign we generally have five choices.

a. variety of aerobics

I do not advocate the early learning or physical conditions of bad friends dancing aerobics lose weight, too simple heart rate of less than requested, the more complex the body's strength, flexibility, flexibility requirements are higher, most people simply do Less than that if action is not in place, it's the results, but also likely to cause harm, although there are now very attractive variety of aerobics, but I suggest that no physical conditions of aerobic friends do not use the method of operation for weight loss.

b. swimming

Swimming is a good method of weight loss, but also a very good body movement, and to improve heart and lung function very effective, but many people will not swim, can be used in swimming pools in the Fast to replace, the effect of raising heart rate好. But friends also will swim Please note by swimming to lose weight, not swimming competitions, not the pursuit of speed, heart rate reached on the request, also must pay attention to the sufficient oxygen uptake.

c. cycling

Many gyms have dynamic cycling, the design of these bicycles are suitable for aerobic training, but the general cycling training rooms are too small, many people in the past during the training room is very easy to hypoxia, although the gym this design is to raise the ambient temperature So that the movement to improve the slimming effect of sweating a lot. However, I agree to give up the diet of health. If the diet outdoor cycling, mountain biking proposed selection (only the city's limited-speed, the environment is not very good).

d. running (Fast)

Outdoor running will be affected by environmental constraints, the treadmill has a really good choice, let go of the hands of the treadmill can help increase the utilization rate of eight percent oxygen and 5 percent of the heart rate, of course, we must first ensure a balanced only under the premise of opening up handrails, Select a certain slope of the slimming effect of raising functions running. Treadmill in the use of interval training method that can be used for a high-speed train, turn to a lower rate of recycling practice.

e. Rope Skipping

Rope Skipping easy to learn, the equipment is also simple, a small piece of open space can be tempered and a very good aerobic exercise, can be said to be inexpensive, rope skipping in a few minutes can raise heart rate and respiratory rate, to reduce the weight in a short period of time , Usually professional boxers before the aerobic Jianzhi rope skipping as the main content, but also to train the body coordination and sensitivity.

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