On this topic we need to clarify two concepts: aerobic exercise and anaerobic exercise. The two are the main energy supply system to distinguish between the two in the movement of the two mixed and can not be separated, that is to say, you have me, I have you, can only be which is the main distinction. ①Aerobic exercise. It refers to the movement of intracellular aerobic metabolism, aerobic energy supply system can produce a lot of energy, but not fast enough, mainly through the decomposition of muscle sugar and fat for energy. These specialized explanations are not easy to understand, just remember the examples. For example, walking, jogging, cycling, hiking, yoga, aerobics, tai chi, and the square dance of the big moms and so on. The main characteristics are low intensity and long duration. The main role is to burn fat, very high that "burn your calories" is mainly this type of exercise. ② anaerobic exercise. Exercise is mainly for the anaerobic function system to supply energy, from glycolysis to produce lactic acid for energy, the production rate is very fast, but limited. To add, muscle soreness after strenuous exercise is the effect of lactic acid. Professional explanations are boring, look at examples. Such as sit-ups, push-ups, squats, pull-ups, sprints, weight lifting, high jump, long jump, throwing, tug-of-war, muscular equipment training and so on. The main characteristics are high intensity and instantaneous, in other words, a short period of intense exercise. The main effect is to increase muscle mass.
Exercise recommendations. ① Aerobic exercise is mainly. Aerobic exercise is mainly fat loss. In the case of a low body mass index, if young people, you can choose any of the above aerobic exercise. If you are middle-aged or have a large body mass index and a heavy joint load, it is recommended that you choose to walk alternately fast and slow for 30-40 minutes. First walk slowly for 10 minutes at a pace of 4-6 kilometers / hour, and then walk quickly for 10 minutes at a pace of 6-8 kilometers / hour, alternating between the two. In fact, according to the title of the weight situation, according to their own basal metabolic rate regulation of diet, according to the "Chinese residents of the balanced diet pagoda" recommendations, daily life walking 6,000 to 10,000 steps will be able to achieve the purpose of weight loss. These steps speed, step count has a lot of sports APP can be calculated, super convenient. ② Anaerobic exercise as a supplement. The main purpose of anaerobic exercise is to increase muscle. The human body muscle content increased, the basal metabolic rate will rise, for long-term weight loss is favorable, but to achieve muscle gain time is very long. At the same time, muscle strength exercises can be shaped, so that the body "dressed thin, undressed meat", handsome da. If you can adhere to the gym, there are specialized equipment to practice, the effect is good. But lazy people like me, do sit-ups at home, push-ups, dumbbells can also be Oh.
Weight loss and fat loss certainly need aerobic exercise, but anaerobic exercise exercise muscle, increase strength training can increase their own muscle, thus increasing their metabolism to achieve the purpose of weight loss, but this process is very long, and according to your intake of different not necessarily lose weight. So weight loss or aerobic exercise is the main, with a reasonable diet with, so that healthy weight loss.
The diet is not about eating only vegetables. You can consider high-protein foods, such as chicken breast, eggs, fish, beef and so on. But high-calorie foods should be avoided, such as chicken, but fried and boiled are completely different. If you want to drink, we recommend you to replace it with plain water. To be honest, after each exercise, I feel that plain water is the best drink.
Stick to it and you'll find that exercise and weight loss can be addictive, and the body is more and more healthy, people are more and more confident. (ps: Both aerobic and anaerobic exercise need to pay attention to warm up to avoid injury).
We should focus on anaerobic training, but aerobic training should also be arranged in the training of the corresponding proportion of strength training can play a role in shaping the effect of muscle growth, aerobic training will consume all aspects of the body, we need to consolidate the maintenance of our muscles through the strength training, mentioning to enhance the muscle content can slowly enhance our basal metabolic rate, which in turn reduces the fat to achieve a satisfactory body after the maintenance of the body.
The height should be taken into account in order to judge, and different situations need to be considered
Weight loss to master the scientific and healthy way