Let’s first look at the four elements of aerobic exercise:
1.Full body exercise or participation of large muscle groups
2. Respiration rate reaches a certain level (the body can directly breathe regularly to panting)
3. The heart rate reaches a certain intensity, preferably between 60%-80% of the maximum heart rate
4. Continue to exercise for a period of time, 15-20 minutes or even longer, theoretically not online. If the exercise you do does not fully meet the above elements, it is not a complete aerobic exercise.
In view of the above 4 points, let’s make a detailed analysis:
1. You must exercise your whole body or participate in large muscle groups
This side shows that there is no partial weight loss. Some friends want to reduce their tummy, waist, abdomen, and calves individually. In fact, weight loss is the whole body. We can only say that intensive training or targeted training is carried out on a certain part. For example, if you do sit-ups, the purpose is to reduce your stomach. You usually do 3 sets of 15-20 reps. In fact, the abdominal muscles have been exercised in this way, but it does not help much to reduce the stomach.
2.Respiration rate reaches a certain level (the body can breathe regularly and breathlessly)
Under normal circumstances, breathing rate and heart rate are closely related. Any kind of exercise that is too low or too high cannot be called aerobic exercise. Exercises such as walking can only be called light aerobic exercise to reduce fat The effect is not good. If you breathe too easily after a certain exercise, it is obviously not aerobic exercise, and the proportion of fat decomposition involved in energy supply is very low.
3. The heart rate reaches a certain intensity, preferably between 60%-80% of the maximum heart rate
Heart rate and breathing rate are closely related, and the heart rate intensity cannot reach a reasonable aerobic range, that is, 60%-80% of the maximum heart rate, and the effect of reducing fat is not good. For example, the breathing rate and heart rate of walking, brisk walking, and jogging are obviously not at the same level. Therefore, the effect of walking on a treadmill or on flat ground for 30 minutes is the same as running for 30 minutes. This is an essential error. Of course, too high a heart rate is also undesirable. For example, exercises with a high heart rate are often powered by lactic acid or even phosphoric acid, which is beyond the aerobic range, and is more common in strength training and explosive training.
4. For a certain period of time
I want to say that there is no certain standard for the length of aerobic exercise. Some people say 15 minutes and others say 30 minutes. In essence, fat decomposition participates in energy supply and can be called aerobic exercise. Every time point is Not absolutely the same. But what is certain is that the duration of aerobic exercise is definitely several times that of strength training, and the longer the duration, the higher the proportion of fat breakdown for energy supply will not change.
It is recommended that the single aerobic time should be as long as possible, in addition to considering the actual ability of the individual, 30 minutes-60 minutes. Of course, aerobic exercise with too much intensity and too long, the proportion of muscle protein decomposition involved in energy supply will also increase, commonly known as “muscle loss”.
Finally, let me give you some suggestions:
1. You can try different aerobic exercises, such as jogging, cycling, rowing machine, climbing stairs and even swimming;
2. There are two options for aerobic frequency. One is to do it every day, combining aerobic and strength training, so that each aerobic time can be shorter and less intense.
After all, strength training has already been done before. The second is to carry out high-quality aerobic training with high intensity and long time every other day. The advantage is that it will additionally gain stronger cardiorespiratory endurance;
3. Do not neglect strength training other than aerobic training.
Strength training can maintain a high basal metabolism and valuable muscles. Under these two premises, a reasonable diet can be made so that it is feasible to lose a certain percentage of body fat every week. Yes, the amount depends on your own weight base.
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