To lose weight so that the world is probably a headache. Aerobic exercise is recognized as the best way to healthy weight loss. Aerobic exercise does not only refer to a variety of aerobics, jogging, cycling, swimming, jumping rope and other endurance sports, all kind of sounds boring, you may have practiced, perhaps because the results not as good as you expected or conditions, time constraints, and finally did not insist. The result, or fat!
These are not aerobic exercise had no effect or not for you, in general, unless there are specific diseases, improvement of aerobic exercise on cardiopulmonary function and each person reduce fat have very good results, the key is: be based on their original physical conditions, and according to their interest in sport to choose the type of aerobic exercise, aerobic and weight loss should pay attention to a few key points, design an aerobic exercise for their own prescription, because the body that only you know best.
First, let us understand the basic concepts of the necessary and physiological knowledge, this is for their own prescription aerobic important prerequisite for the design.
1. Heart rate
This is the effect of aerobic exercise and strength determine the most direct indicators. Gym fitness equipment now has consumed a lot of calories (energy) count. But in fact this count and the actual consumption is generally very different, and the energy consumption and there is no constant ratio between fat consumption. Catabolism of fat is a series of complex biochemical reactions, and heart rate reflects the degree of sympathetic excitement, the excitement for a series of sympathetic lipolytic hormones, thereby activating lipase, the organization is stored in fat cells broken down into free fatty acid in fat and glycerol, and fatty acid in the oxygen supply of adequate conditions, decomposed into carbon dioxide and water and release a lot of energy.
So the number of heart rate during exercise or strength to be effective lose weight? Should normally be in the maximum heart rate (MHR / 220 - your age) 60% -75%. That is such a 30-year-old friend, the maximum heart rate is 220-30 = 190. Is 190 × 60% = 114 ~ 190 × 75% = 145, ie heart rate remained at about 114 to 145 to be effective and safe exercise. The maximum heart rate is a physiological condition of the heart based on an estimate of the limit, so the actual strength from person to person should be, for the early learners usually maintained at 60 ~ 65% MHR you can. Regardless of their physical condition if the blind pursuit of high-strength, then is not conducive to health.
2. Time
According to the American Sports Medicine study, the first 15 minutes of aerobic exercise, the muscle glycogen as the main energy supply of fat for energy during exercise 15 to 20 minutes after started, it generally requires more than 30 minutes of aerobic exercise, then a problem occurred, while maintaining high strength, such as 65% MHR to easily exercise for 30 minutes or more, everyone has such a physical basis for it? Let us first look at maintaining the high-intensity exercise, such as 65% MHR for 30 minutes under the concept of how. Adult women's 800 meters and the men's 1,500 m run generally can meet the requirements of the heart rate, most people in the gym class should have had such experience. The standard time was 4 to 5 minutes and 6 to 7 minutes. So that the throttle 6-8 km, before to 65% MHR for 30 minutes of aerobic exercise.
I believe the majority of non-exercise group no such physical quality. If you barely adhere to the completion of such intensity and duration of aerobic exercise, will result in body fatigue. Many skip the aerobics friends may have had this experience: to Aerobics, thin, tired to death could be the next day, no work of the spirit, did not take long to give up, and then will return to the previous physical state. Therefore, the findings do not simply used out of context as a prerequisite for aerobic exercise prescription, because the study only measured the average statistics, muscle glycogen can be 15 minutes for the reserves to be determined depending on each person, but once mentioned in this lipolysis process can be seen that the so-called fat for energy in aerobic exercise 15 to 20 minutes after the start, but reflects the lipolytic response time for biochemical energy, fat, muscle glycogen is not as direct as the body for energy, and this reaction time should depending on each person's physical conditions. So exercise time should be gradual and continuous movement of the time reflect the conditions of the body endurance, and endurance increase is not reached by one or two sports, of course, also do not exercise long enough to achieve weight loss purpose, because only the body to fatty acid oxidation of the energy consumed in order to further promote more fat decomposition. Ultimately achieve weight loss goals.
So how to resolve this contradiction to be the problem, I suggest that physical fitness is not good but more obese friends at the beginning of aerobic training, the use of intermittent exercise method with high heart rate (intensity) for some time, until you begin to feel tired after the slow slowly into some relaxation or slow movement. To maintain a faster heart rate (moderate intensity) until strength has been restored again to a high heart rate (high intensity), I do not feel very tired also adhere to exercise, this exercise will power of course, but the gradual approach is more wholesome, will not let you exercise in a tired, unable to face the next day. Motion with a gradual approach 45-1 minutes, the weight loss will not continue to exercise poor. Interval-type training course is a transitional training method, the ultimate goal is to make it easy for you to complete the 30 minutes or more high-intensity aerobic exercise, so as to achieve the purpose of weight loss, your endurance and heart and lung function has been greatly improved.
3. Oxygen
The previous article I mentioned fatty acid in the oxygen supply sufficient conditions can be decomposed into carbon dioxide and water and release large amounts of energy, so the oxygen is the key to aerobic exercise reduced fat, in the exercise required to ensure adequate intake of oxygen, but This is not to say that the process in motion to maintain a deep breath can ensure the intake of oxygen, because the amount of inhaled oxygen and inhaled air volume is not constant correspondence, if many people in the room with dance aerobics, can be imagined how much a person can be assigned to oxygen, so the best outdoors or in well-ventilated room to do aerobic exercise.
4. Choose the type of movement
We usually have five choices.
a. a variety of aerobics
I do not advocate or physical conditions of the early learning bad friends hop aerobics to lose weight, heart rate is too simple not meet requirements, the more complex the body's strength, agility, flexibility requirements are high, most people simply do less, if the action is not in place, but also no effect, but also likely to cause harm, although there are a variety of very attractive aerobics, but I do not recommend friends not to use the physical conditions of operation for weight loss aerobic method.
b. swim
Swimming is a good way to lose weight, but also a very good body movement, and very effective in improving cardiopulmonary function, but many people do not swim, you can use instead of brisk walking in the swimming pool, and this effect will increase the heart rate good. But friends can swim with the Youyong note to lose weight, not swimming, not the pursuit of speed, heart rate requirements may be a reach, but also must pay attention to adequate oxygen uptake.
c. Cycling
Many gyms now have the spinning, the bike design is very suitable for aerobic training, but the general cycling training rooms are too small, many people training in the past, the room very easy to hypoxia, although the gym that is designed to improve the ambient temperature , so that movement a lot of sweat to improve obesity. But I agree that a healthy diet at the same time to give up the practice. If the outdoor cycling to lose weight, suggested the use of mountain bike (only a limited speed of the city, the environment is not good.)
d. running (brisk walking)
Outdoor running is affected by environmental constraints, choose a treadmill is quite good, let go the hand of the treadmill can help increase oxygen utilization rate of 8% and 5% of the heart, of course, we must first ensure that the premise of the balance arm was open, select certain slope of the running function to improve weight loss. Treadmill exercise using the interval method, which can be used for a high-speed exercise, turn to a lower rate of recycling practice.
e. Rope
Skipping easy to learn, equipment is simple, a small piece of open space can exercise, is a very good aerobic exercise, can be said to affordable, skipping a few minutes increase in frequency of heart rate and breathing can lose weight in a short time , often skipping as a professional boxer before the main content of oxygen reduced fat, while also training coordination and sensitivity of the body.
5. Exercise frequency
Friends can be no motion-based exercise twice a week, to allow sufficient time for the body get enough rest to recover from fatigue, an effective aerobic exercise has begun to change your body's biochemical reactions, in the rest of the time to make your metabolism of the body to adapt to the new rhythm, a period of time, depending on the circumstances increased to three times per week, up to four times a week, but there is no need to go to the gym every day to make themselves tired, our movement is to promote health, to make their own energy, So why let yourself get very tired exercise it?
After reading the above, you should be able to design an aerobic exercise for their own prescription, and to choose their own one or a combination of aerobic exercise, the pilot can start tomorrow, look, test your physical condition, according to their body reaction to determine the time of day and specific methods, over time, your body fat will be significantly reduced, while heart and lung function will be improved, especially in some former friends in the progressive less physical exercise, the endurance will be improved obviously Faced with the usual go to the same workload, is not easy to feel tired, which means you start to get energy out. So choose one or several you like and the conditions of aerobic exercise and maintain an effective exercise heart rate (intensity) and time, regular exercise, gradual weight loss is simple and effective aerobic, of course, health and beauty, aerobic exercise is just the beginning.
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