Is it really healthier to run?

Sports physiology research shows that when the heart rate reaches 60% of the peak, the body burns more fat than sugar or protein (muscle). But if the intensity of exercise exceeds 75% of the maximum heart rate, the body will directly use all the fat, sugar and protein as energy sources. In other words, the harder you practice, the more calories you burn. But for beginners, it is necessary to follow the principle of increasing the amount of exercise step by step, so as to effectively improve the cardiopulmonary function, adapt to more intense exercise and become slim. Fact: In order to burn more calories, you need a certain intensity of aerobic exercise. The ideal method is to reach more than 70% of the maximum heart rate. The goal of strength training is to increase muscle mass. The ideal weight should be in the correct posture, and each group should repeat 6- 12 times. The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic exercise. If you put aerobic exercise in the first place, because it will reduce muscle glycogen storage and consume your strength, you may gain weight instead of losing it. On the other hand, if you do strength training first, you will soon reach the point where you need to prepare for aerobic training. Myth 5: Eat aerobic training for more than 20 minutes to burn off excess sweetness or other delicious food. When the body can't adapt to training, it is very difficult to achieve the goal of reducing muscle and fat. That's because overtraining will lead to excessive secretion of metabolic hormones, which will attach to muscles and hinder their synthesis. Therefore, people who overeat should slightly increase aerobic training in the next meal, or reduce their calorie intake in the next meal. Fact: If you eat a lot of sweets to get rid of it, there is nothing wrong with extending aerobic exercise occasionally, but if it becomes a habit, it will only bring harm. If you have been making excuses for overeating by extending your exercise time, you are actually putting yourself in a state of overtraining, and your body has no time to recover from overtraining fatigue. Myth 6: Doing plenty of aerobic exercise and light exercise can help you reduce body fat and maintain muscle mass. Fact: Body fat test can show the ratio of fat to other body tissues (muscles, bones, etc.). ) One of the keys to losing weight is to have more muscles. In fact, there are only two ways to improve your depressed physique: reducing fat as much as possible and exercising muscles as much as possible. People who choose aerobic training can certainly achieve the goal of reducing body fat, but when they do too much aerobic training, it is absolutely not enough to maintain the total muscle mass without strength exercises or light exercise. If the muscle mass decreases, the resting metabolic rate will decrease and the proportion of body fat will increase. In order to change the ratio of fat to muscle, relatively heavy weight is used to develop and maintain muscle mass. After strength training, do moderate to high-intensity aerobic exercise. Myth: Eat a healthy aerobic training before going to the gym to increase energy. Fact: What you eat before exercise depends on how much time you spend exercising after meals. If your goal is to lose weight, you'd better eat a balanced meal three hours before exercise. If you want to eat a meal an hour and a half to two hours before aerobic exercise, reduce your appetite and avoid carbohydrates. The reasons are as follows: After aerobic training 10 minutes, the body starts to burn fat 19 times a day (mostly). The ability of the body to effectively burn fat as fuel depends on the glucose content in the blood. Obviously, if you eat a high carbohydrate diet, your blood sugar level will be high, which will slow down the time for your body to use fat as fuel.