Aerobic running training and anaerobic strength training, which is more weight loss, many people do not understand, today Xiaobian to introduce.
Most people think that aerobic running is used to lose weight and strength training is used to shape. That's OK, but it's too one-sided. What's the matter? Let's listen to Xiao Bian.
The human body is a whole, not only muscle, not only fat, but also digestive system, endocrine system, bones, joints, ligaments and so on. So we need to change the shape of the human body, change the fat body fat rate, which is the human as a whole, to participate in all of the human chemical changes. It's not just a simple practice, there are expected changes.
In terms of exercise, the efficiency of heat consumption comes from the work per unit time of our body, which is what we call exercise ability. Therefore, to reduce fat, we should first consider improving the exercise ability of our body! Improve the heat consumption efficiency of sports.
It takes 30 minutes for normal people to start to consume body fat when they are jogging. In short, the first 30 minutes are the process for the body to adapt to running, which can be said to be a relatively long warm-up. And if you want to lose excess fat in your body, you should pay attention to the exercise time after 30 minutes.
Although each person's physique is different, but the human body still has certain commonalities, generally after 30-40 minutes of exercise, you can start to burn fat comprehensively. People who want to lose weight must firmly grasp this point and constantly lengthen the running time. To achieve better weight loss effect. Of course, we should also pay attention to propriety, act according to our ability, and have a step-by-step process.
Strength training can improve the "basic metabolic rate". Muscle strength and lean meat can improve the "basic metabolic rate". Even if you don't exercise, you can quietly consume more calories. Eating more is not easy to get fat. In other words, the body's ability to consume calories has been improved.
After high-intensity anaerobic (weight) training, in order to repair muscles and metabolize lactic acid, the body will be in a state of improved metabolism for a long time, producing heat and fat consumption. This is the effect that long-term low-intensity aerobic exercise can't get.
When dieters do strength exercises, they will find that their body shape has changed. And weight loss through strength training, muscle increased, when the body's muscle fat ratio changed.
The volume ratio of muscle to fat is 1:3. So when the volume ratio of muscle to fat changes, the body shape changes.
So no matter running or strength training, both of them can lose weight. In order to achieve the real sense of weight loss, we should fundamentally improve the exercise ability and improve the exercise efficiency.
