How to measure whether weight loss is effective? How to do strength training
Weight loss must do strength training, to improve the effect of weight loss is very helpful.
Many weight loss people ignore the strength training, think that this does not have any effect, but we are wrong, strength training is particularly helpful for weight loss.
The scientific way to lose weight is to do strength training before aerobic exercise
1. Carry out relevant strength training first, consume part of glycogen, and then carry out aerobic exercise to improve the speed of fat metabolism! When you start aerobic exercise, the fat can be mobilized quickly, and the efficiency of burning fat is improved.
2. Accelerating the metabolism of lactic acid is conducive to reducing exercise fatigue and accelerating the recovery of the body. Strength training produces a lot of lactic acid due to glycolysis. The accumulation of lactic acid not only affects the exercise ability, but also delays the recovery of the body after exercise. Aerobic exercise after strength training can bring lactic acid into the tricarboxylic acid cycle through pyruvic acid and completely oxidize it, avoiding the accumulation of lactic acid.
3. Strength training can promote the secretion of catecholamine hormone such as adrenal hormone, norepinephrine and lipolysis hormone such as growth hormone, which is conducive to fat mobilization and decomposition.
4. Strength training can also increase muscle repair and synthesis. If the body contains more lean tissue, the basal metabolic rate will be higher. The more energy consumed, the more conducive to increase fat burning.
How to carry out strength training
Reasonable frequency range of each group
Because the main purpose is to reduce fat, while maintaining hard won muscles, so you should use medium or medium high frequency range in strength training, that is, each group of upper body muscles do 10 ~ 12 times, each group of lower body muscles do 12 ~ 20 times. Because a higher number of repetitions will force the body to consume more calories, promote lactate production (lactate promotes growth hormone secretion), and better improve metabolism. More importantly, this range of repetitions per group can also promote muscle growth well at the same time.
Reasonable training plan
When the main goal of strength training is to increase muscle mass, we usually use the conventional training mode, with a rest of about 2 minutes between the two groups. But when the main goal is to reduce fat and depict muscle lines, we need to use super group training rule, cycle training rule, and speed up the training rhythm, shorten the interval between groups.
