1, do more aerobic exercise.
Anaerobic exercise can shape. Although anaerobic exercise can't burn fat directly, it can shape muscle lines and improve the ratio of fat to muscle. Muscle growth will be more linear, and it will give people a sense of seedling, which can be called "visual slimming".
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. That is, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance.
Heart rate is a measure: the exercise with a heart rate of 150 beats/min is aerobic exercise.
Features: low intensity, rhythm and long duration.
Requirements for burning fat: the exercise time should not be less than 1 hour, 3 ~ 5 times a week.
Recommended exercise: jogging, cycling.
2. The best time to burn fat.
6: 00-9: 00 am (get up early, jog for 30 minutes, or walk for 30 minutes to go to work. Don't exercise too hard, or you will feel tired before the real day begins. )
2: 00-6: 00 pm (if you want to go to the gym, choose this time period, the metabolism will be accelerated, and the same amount of exercise will burn more calories per hour. )
6:00-9:00 pm (aerobic exercise for 30 minutes. Rest after meals 1 hour. Don't put it off until bedtime, or the state of excitement will affect the quality of sleep. )
Extended data:
Lose weight through exercise and achieve the best moderate intensity. Moderate-intensity exercise supplies energy through fat, and the amount of fat consumed at this time is the largest. During high-intensity exercise, the energy supply ratio of muscle glycogen is large, and the fat consumption is not as good as that of moderate intensity.
To judge what is suitable for your moderate-intensity exercise, Chang Cuiqing, chief physician of the Department of Sports Medicine of Peking University Third Hospital, introduced the following five calculation methods:
1, age push algorithm
220 MINUS age is the predicted heart rate, and 60% to 70% of this heart rate is the appropriate exercise intensity.
2. Observe heartbeat and breathing.
Moderate exercise shows that breathing and heartbeat are slightly accelerated during exercise, breathing is not short, sweating is slight, and I feel a little tired. I won't feel tired when I get up the next day.
3. Hunger
Exercise for an hour and you won't feel hungry, and you won't gobble up your meals. If you are hungry and eat more after exercise, it means that you exercise too much and should reduce it.
4. Can the elderly speak freely after exercise?
Whether a 60-year-old man can talk or sing during exercise can judge his exercise intensity. Some elderly people can sing while exercising, indicating that the intensity of exercise is too small. If you are too lazy to talk during exercise, it means that the exercise intensity is too strong.
5. The strength of resistance movement is appropriate.
Look at the repeated resistance. For example, lifting dumbbells 10 times is very tiring and the strength is just right. It's easy to do 20 without getting tired, which means the intensity is too light. It's not enough to make five, which means it's too strong. Choose medium intensity, which can be repeated about 8~ 12 times.
6. Think more when you exercise.
Li Jing, a professor of sports health science at Nanjing Institute of Physical Education, said that you should use your brain more when exercising. In this way, the greater the activity, the higher the degree of brain participation and the better the fitness effect. For example, sports that can improve the reaction time of the elderly include playing tennis, table tennis and badminton; Sports that can improve memory, such as ballroom dancing and rumba dancing; Sports that can change the direction of the body, such as taekwondo, rhythmic stepping.
References:
People's Network-How is fat burned and consumed? Grasp the three best time periods for reducing fat.
People's Network-Moderate intensity exercise can reduce fat best.