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If you want to exercise to reduce fat, please collect these 3 suggestions!

13 People involved  2021年04月05日 18:30  classification : exercise to lose weight  comment

Many people choose to exercise to lose weight, so the greater the intensity of exercise, the better the effect of Weight loss?

Is the longer the fitness time, the better?

Many fitness friends like to soak in the gym. Sometimes they even exercise twice a day. They think that the more training the better. In fact, fitness efficiency and time are inversely proportional to a certain extent. The longer you stay in the gym, the fitness effect will decrease. According to research, it is more appropriate to exercise 40 to 60 minutes a day.

Two types of energy supply methods for the body during exercise:

① Anaerobic energy supply, that is, exercise in the absence of oxygen or insufficient oxygen supply. This type of exercise can only last for a short time (about 1-3 minutes). For example, the 100-meter sprint is a typical representative of anaerobic energy-saving exercise;

②Aerobic energy supply, that is, energy mainly comes from the aerobic oxidation of glycogen and fat during exercise. Due to sufficient oxygen supply during exercise, glycogen or fat can be completely decomposed, releasing a lot of energy, so we can continue to do it for a long time. This type of sports, such as long-distance running over 5,000 meters, cycling, swimming, and jogging over 1,500 meters, all belong to this type of sports.

In addition, experiments have shown that the oxidation of body fat increases during low-intensity and long-term exercise. The ultimate goal of Weight loss is to consume too much fat in the body, not to reduce water or other ingredients, so we cannot simply emphasize the intensity of exercise or the amount of sweating.

Three suggestions:


1. Exercise should choose moderate-intensity exercise, that is, maintain the heart rate at 60-70% of the maximum heart rate during exercise (maximum heart rate = 220 minus age). When the intensity is too high, the energy consumption is mainly sugar, and the muscle oxidizes fat. The ability is low; and the load is too small, the body's heat energy consumption is insufficient, and the goal of losing weight is not achieved.

2. At least 30 minutes of low-to-medium intensity aerobic exercise should be completed for each exercise. Because during moderate-intensity exercise, it takes a certain amount of time for fat to be released from the fat reservoir and transported to the muscles, at least 20 minutes, and the body does not immediately use fat for energy before this.

3. Repeat exercise at least 2-5 times a week. The storage and utilization of fat is a dynamic balance, and there is no way to get it done once and for all. If your willpower is weak, you can invite your friends to try different exercises such as swimming, long-distance running, and mountaineering to add some fun to your fat loss road!

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source:Healthy weight loss(QQ:246717110),Please keep the source and link for reprinting

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