How to perform aerobic weight loss

Running and fat burning exercises are very good exercise, so which weight loss effect is good for running and fat burning exercises? How to perform aerobic weight loss, let's understand today.

Which weight loss effect is good for running and fat burning?

Run better. The weight loss has a lot to do with the energy consumption. Compared with fat burning, running will consume more energy. For example, running about 300 calories for half an hour, and consumption of about 150-200 calories in half an hour. Therefore, the weight loss effect is more obvious. But no matter what kind of aerobic exercise, as long as a certain amount of exercise is reached, it can have a good weight loss effect.

How to perform aerobic weight loss

It is necessary to exercise or large muscle groups, which shows that there is no local weight loss. Some friends want to reduce their waist, belly and legs alone. In fact, weight loss is overall thin. We can only say that we should conduct intensive training or targeted training on a part.

The breathing rate reaches a certain degree. Generally speaking, the frequency of breathing and heart rate are closely related. No matter what kind of exercise, low breathing and high breathing rates cannot be called aerobic exercise. For example, walking and other movements can only be called mild aerobic exercise, and the weight loss effect is not good. If you breathe too easily after completing a certain exercise, then this is obviously not aerobic exercise, and the proportion of fat decomposition in energy supply is very low.

The heart rate reaches a certain intensity. It is best to be between 60%-80%of the maximum heart rate. The heart rate is closely related to breathing frequency. The heart rate strength cannot reach a reasonable aerobic range, that is, 60%-80%of the maximum heart rate, and the weight loss effect is not good. For example, the frequency and heart rate of walking, fast walking and jogging are significantly different, so walking on a treadmill or tablet for 30 minutes is the same as running for 30 minutes. This is a fundamental error. Of course, the heart rate is too high. For example, exercise with high heart rate is usually motivated by lactic acid or even phosphate, which exceeds the range of aerobic exercise and is more common in strength training and explosive training.

Lasting a certain period of time, in this regard, there is no certain standard for the duration of aerobic exercise. Some people say 15 minutes, some people say 30 minutes. In essence, when fat decomposition is involved in energy supply, it can be called aerobic exercise. Each time point is not exactly the same, but it is certain that the duration of aerobic exercise is several times that of strength training, and the longer the duration, the higher the proportion of fat decomposition energy supply and will not change.

(Comprehensive media report)

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