What exercise to choose for weight loss, how long to exercise, and the best fat burning effect?
For those who want to lose weight, exercise is an indispensable training. What is the most efficient way to burn fat?
As we all know, aerobic exercise is an effective exercise that consumes body calories and promotes fat decomposition. Depending on the intensity of exercise, aerobic exercise can burn 300-600 calories per hour.
Yoga and brisk walking belong to low-intensity sports, while swimming, jogging, aerobics, and cycling belong to medium-intensity sports. Rope skipping, boxing, and HIIT belong to high-intensity interval training, which is a combination of aerobic and anaerobic exercise.
Anyone with fitness experience knows that the fat-burning efficiency will be more efficient only if the exercise time is more than 40 minutes each time. When we first started exercising, the body mainly mobilized glycogen for consumption, and the amount of fat involved was very small.
With the prolongation of exercise time, glycogen consumption is almost the same, and the decomposition rate of fat will be greatly improved. Generally, after 30 minutes of exercise time, the consumption of fat will reach the maximum value. Therefore, it is recommended that each time you exercise, the time should not be less than 40 minutes, so as to improve the fat burning efficiency.
However, when many people first start to lose weight, their physical fitness is relatively poor, and they cannot exercise continuously for such a long time. At this time, you can take a short rest, and then train again, and the cumulative exercise time can reach 40 minutes.
When a novice is exercising, you can start with low-intensity exercise, which will make it easier for you to stick to it. High-intensity exercise will have higher requirements on cardiopulmonary function, and it is easy for novices to fear and give up training.
People who have just started exercising can start with brisk walking combined with jogging, and then gradually transition to jogging training, or you can choose multi-player activities, such as square dancing and ball games, which will be more fun and easier to persevere. .
When exercising, you change sports regularly. Generally, if you keep exercising for more than 30 days, your cardiopulmonary function will gradually improve and you can adapt to more intense training. At this time, we can replace the training with relatively high intensity to promote the body to continue to burn fat.
You can choose rope skipping, variable speed running (combined with fast jogging) or HIIT interval training. The advantage of high-intensity interval training is that you can exercise your own muscles while burning fat, effectively prevent muscle loss, keep your body at a high metabolic level, and help burn fat. Lipo-sculpting, creating a lean physique.
If you can, you can also join strength training. Although strength training is an exercise that builds muscle, it cannot directly burn fat. But strength training can increase your muscle mass, thereby increasing your body's basal metabolism, allowing you to consume more calories and inhibit the accumulation of fat.
People who train for strength can have a tight and curvy figure after losing weight, such as the hip waistcoat line and the unicorn arm inverted triangle figure, all of which need strength training to create. Novices can start with bodyweight exercises, such as squats, pull-ups, push-ups, hanging leg raises, alternating planks, etc., which can help you build a firm body.
Further reading:
Is dieting to lose weight reliable? The right way to lose weight: reduce body fat rate and increase muscle mass!
Understand a few fitness cold knowledge, let you change from novice to expert!
Stick to 4 habits in the morning to improve your metabolism, you will lose weight faster than others
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