Usually after 30 minutes of aerobic exercise, you will burn fat to get energy. Therefore, if you want to lose weight through aerobic exercise, the time of moderate and low intensity aerobic exercise should not be less than 30 minutes at a time. And every time you do strength exercises, the main consideration is its load intensity. Take 60%~70% of the maximum load, 8~ 12 times as a group, and do 2~3 groups each time.
As far as aerobic exercise is concerned, about 60 minutes of aerobic exercise every day can control weight. If you need to reduce body fat, then the daily aerobic exercise time should be more than 90 minutes. The intensity of each aerobic exercise is controlled within the range of 60%~70% of the maximum heart rate. (Maximum heart rate =220- age) Do moderate-intensity aerobic exercise for 3-5 days a week, and the weekly exercise time is about 150 minutes. It takes a long time for the body to recover from strength training. It is recommended to do strength training 2~3 times a week.
As we all know, warm-up before exercise can avoid injury. But in fact, in addition to stretching muscles and avoiding injuries, warm-up before exercise can also lose weight. When you officially start exercising, doing warm-up exercises for more than ten minutes can consume sugar in your body. After you officially start exercising, you can quickly enter the state of burning fat, which can greatly improve the effect of burning fat. Secondly, warm-up exercise can improve metabolic rate, make oxygen transfer to muscles faster and accelerate weight loss.
Exercise consumes energy and makes people feel hungry after exercise. At this time, if you can't control yourself and eat a lot, all your efforts will be in vain. But if you really want to eat, you can eat some fruits or vegetables.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability.
seven
It is necessary to adjust the exercise plan in time and increase the amount of exercise in order to further improve the metabolic ability. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.
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At the beginning of exercise, the body mainly provides energy by consuming sugar. After a certain degree of exercise, the body burns more fat for energy.