How to do aerobic to lose weight quickly? Listen to seven words, it's easier to lose meat
We all know that aerobic exercise is one of the best ways to lose weight, so how to do aerobic exercise can achieve the best weight loss effect?
Aerobic exercise is the valve of your body fat pool. It can regulate your calorie balance, improve your health and give you a better looking figure.
Why aerobic exercise is the best way to lose weight
1. Accelerate metabolism
Aerobic exercise refers to doing exercise in aerobic metabolism state and carrying out exercise (endurance exercise) for a long time, so that the heart (blood circulation system) and lung (respiratory system) can be fully and effectively stimulated and the heart and lung functions can be improved, so that all tissues and organs of the whole body can get good oxygen and nutrition supply, improve metabolism, accelerate digestion and consume heat.
2. Exercise can increase the secretion of adrenaline
Under normal circumstances, exercise will increase the secretion of adrenaline in the human body, thus promoting the combustion of fat: when short-term exercise produces fatigue, lipase and glucose in liver and adipose tissue will be activated, muscle glycogen will be decomposed, hormones in kidney will accelerate heart rate, accelerate blood circulation, relax nasal cavity, gastrointestinal blood vessels, accelerate detoxification, accelerate fat combustion and release heat.
3. Aerobic exercise can increase "good" cholesterol in human body
Regular aerobic exercise can increase the content of "good" cholesterol high density lipoprotein in human body. High density lipoprotein (HDL) in human body can transport blood lipid in blood vessels to liver for disposal, commonly known as "good" cholesterol. The researchers found that people engaged in aerobic exercise increased HDL by 2.53 mg per 0.1 liter of blood on average; the minimum amount of exercise that can make HDL quantitative change is 2 hours per week, or equivalent to 900 calories of exercise; for fatter people, the effect of aerobic exercise on increasing their "good" cholesterol is particularly obvious.
The best time to lose fat
Do you know when to do aerobic training to achieve the best fat burning effect? There are two best times of the day for you to do aerobic exercise - in the morning and after weight training.
In the morning, your body is in a fat burning state because of overnight consumption. Aerobic training at this time of the day can help regulate the rhythm of your body throughout the day (the clock inside your body). It can help you sleep better, recover better, relieve stress better and feel good all day.
Moreover, it is not a good choice to carry out more systematic training in the morning. Compared with the evening, you will find that the overall decline is particularly much, so it is better to carry out low-intensity aerobic exercise in the morning.
In order to keep muscle increasing and fat decreasing, try aerobic training three times a week, and make sure your total aerobic training time is no more than 2 hours a week.
In order to reduce the boredom of aerobic training as much as possible and burn fat efficiently, add aerobic way to your aerobic way. Xiaobian likes rope skipping, double shake (high efficiency), Burpee (challenging) and boxing very much. Usually, I arrange several aerobic ways together and alternate them.
summary
1. Do aerobic training for at least 30 minutes (up to 40 minutes) at least three times a week (increase times according to personal goals).
2. If you feel too boring about a single and continuous aerobic training, divide it into short segments.
This is the best time to do aerobic training in the morning or at the end of weight-bearing training.
4. Don't neglect outdoor sports and sports that need full body participation.
5. HIIT can keep your metabolism at a high rate, but only if you really do it at the right intensity.
6. There is no need for continuous aerobic exercise. The effect will be good in different periods or different ways of exercise.
7. Diet is the most important factor in reducing fat!
