Weight loss can not rely on aerobic exercise
Body Weekly reporter Tu Jun
Many boys and girls can be seen in the gym's treadmill and cycling area, but only boys are seen in the anaerobic area. Many girls go for exercise to lose weight, but they do not do weight training. In fact, weight training is very important for weight loss.
Aerobic combined with anaerobic exercise
In the traditional sense, the most classic method of weight loss is long-term endurance exercise, which is mainly characterized by a large amount of training, moderate to low intensity, and even low intensity.
Low intensity is mainly suitable for middle-aged or fitness beginners. Young people are a transition from low intensity to medium strength, and even to medium and high intensity.
Exercises such as marathons, long jogs, swimming, and biking, although they have low intensity and low energy consumption per unit of time, their physiological load is small and they can be used for long periods of time. You can ride for one hour, one and a half hours, or even two hours, ride five kilometers, ride ten kilometers, and even ride twenty kilometers. In that case, your total energy consumption will be more, and weight loss will be more effective.
In general, the fat loss training frequency is higher. Because it requires long-term total energy consumption, the recommended frequency is six to seven days a week, which is quite high. The answer given by the American College of Sports Medicine (ACSM) is at least five days of training a week. It is recommended that you practice seven days a week. The bottom line for each time is 30 minutes, and the upper limit is 90 minutes. Actually, it is not capped. This includes physical activity in addition to sports. For most people, fat loss training is about six to seven days a week, and it's good for an hour or so a day.
However, Lu Dajiang, a graduate student tutor at the Sports Institute of Shanghai Institute of Physical Education, also pointed out that it is not enough to rely on low-intensity aerobic exercise for weight loss. It is also necessary to combine some strength training. Its role is threefold: to strengthen bone stiffness and improve joint stability. Sex, by increasing lean body mass (muscle volume), reducing body fat to change the body composition, resulting in a higher body metabolism, to achieve weight loss.
After graduating from the Oder edge of the Shanghai Sport University's social sports major, he has been engaged in private education for 5 years. He is currently the manager of a fitness club. He told us that a person who does not exercise may have a physical configuration that is Santana, but has a muscle group. For people, the body configuration may be Ferrari, and the "fuel amount" is even greater. This is fundamentally changing people's physique, and only strength training can achieve this effect. When you add 1 kilogram of muscle, it will help you to consume 110 calories a day, which means that even if you are not training two people, more muscle people have more calories than people with less muscle.
"It's better to lose weight and increase muscles. Exercise aerobics while doing some strength exercises. However, the proportion of strength training and aerobic exercise should be well controlled. Women who want to lose weight generally use aerobic exercise as the main exercise. Supplementary, because over time, the increase in muscle will make the weight gain, but in terms of women's weight loss, only pay attention to the weight loss is not comprehensive, whether to detect the proportion of fat, weight loss process, resistance exercises The increase in weight is not as fast as the decrease in the weight of aerobic exercise alone, but the percentage of fat will be significantly reduced.†Lu Dajiang said.
As for the speed of weight loss, Lu Dajiang proposed a weight loss of 1-2 pounds per week. The American Sports Medicine Association's recommendation is to lose 1-3 pounds per week, which is practically the same. If you exceed this indicator, it will have a greater negative impact on your health.
In general, weight loss lasts 3-6 months, and the effect can be clearly demonstrated. If the weight loss is fast and the time is short, the weight rebound may be large and the negative effects on the body will increase. The effect of diet control in the early stage of weight loss (about the first 3 months or so) is obvious, but the effect of exercise in the later stages will become significant, and the weight will be controlled by the exercise + diet, the possibility of rebound is small, and the effect of keeping body is good.
Don't worry about becoming a muscle man
Fitness sports and competitive sports do not require excessive overdrafts of our bodies. General fitness coaches will arrange the combination of aerobic and anaerobic exercise during training.
Under normal circumstances, arranging anaerobic exercise refers to strength training, which is to increase muscle training, which will increase our muscle content, which has the effect of improving body resistance and immunity.
After 1 hour of practice, 30-40 minutes of aerobic exercise, such as riding a power bike, running, climbing exercise, etc. is a good aerobic exercise. Aerobic exercise will help us reduce fat, enhance heart and lung function, and play a vital role in the health of the body. Long-term adherence to the combination of aerobic and anaerobic activities will lead to overall health.
Oude explained that for women who gain weight and lose weight, they must first ensure aerobic exercise for 30 minutes, and give priority to training large muscles, leg, chest, and back muscles. These large muscle groups need to use heavy exercises. Load, otherwise it is difficult to obtain results. Therefore, when you are energetic and can overcome heavier loads, you must first train these muscle groups. If you wait until the end of the training session to practice these muscle groups, you will be incapable of doing your best. The effect will be greatly reduced, and even injury accidents will occur.
For example, one person usually begins training with three bench press exercises with a 90-kg barbell, and the second half of the class uses three 30 kg barbells to perform three sets of triceps push-down exercises. One day, he reversed the training sequence by first using a 34-kg barbell to do a triceps push-down exercise, and when practicing a bench press, he could only lift up to 79 kg of a barbell. This is because the triceps have been subjected to a certain amount of training during the push-down exercises, and they are tired and unable to complete the bench press of the three sets of barbells.
In this case, the weight of 79 kilograms is close to the limit load for the fatigued triceps, but it is not enough for the development of chest and shoulder muscles. Obviously, completing exercises with more muscle groups and completing single muscle exercises is much better. Because the use of a smaller weight does not affect other muscle groups in a single muscle exercise, a single muscle itself can obtain large stress stimuli.
In addition, muscles alternate training. The so-called "in alternation" training means that the same muscle does not need continuous exercises. The muscles that are alternately practiced can be restored after each practice, and therefore can be relatively more loaded in each of the two exercises. Since the development of muscle strength and volume is closely related to the intensity of training, alternating practice is more conducive to muscle volume and strength growth.
For example, in the bench press and triceps push-down exercises, the triceps is the primary motor. After practicing the bench press, the practitioner can do triceps push-down exercises, which can overcome the resistance of 30 kilograms. If a set of standing elbow flexion exercises were performed between the two groups of exercises, he could overcome the resistance of 34 kilograms when doing push-down exercises because the fatigued triceps had a certain recovery. If the trainer wants to continuously stimulate the same muscle, it should be noted that the recovery interval must be sufficient.
In addition, most girls do not touch weight training because they do not want to become muscular. But in fact, girls do not become boys anyway, because boys have much more testosterone in their bodies than girls, and you need a lot of testosterone to supplement that kind of muscle. So boys are always more likely to develop muscle than girls.
Adjusting diet is not dieting
Lu Dajiang told us that for slimming women, adjusting the diet is the most important thing. The most important point of weight loss is the negative balance of energy. In addition to the increase in energy consumption, the most important thing is to control the diet.
If you do not control diet, then the body's energy gap will cause the appetite to produce in the nervous system. You will always eat and eat. With the depletion of energy, the intake of diet will also increase, and the negative balance will not be achieved. Although the body will become better, it will not show a decrease in fat, nor will it show a decrease in body weight. Therefore, in the process of fat-reducing exercise, we must combine control diets.
However, diet control does not mean dieting. The human body has a metabolic rate (BMR). When you take the diet for a while, your calorie intake is too low for a long period of time, so that although your weight will decrease, your metabolic rate will become lower and lower to prevent you from losing energy (you start to survive Mechanism survival mode).
Once weight loss is over, you resume normal calorie intake. At this point your BMR has dropped so much that your meals are overdose, causing weight to rebound and getting fatter.
The amount of calories a person loses per day is related to their height, weight, and activity, but the vast majority of women can lose weight within 1,500 calories per day (men can increase 300 calories appropriately). At the same time, the minimum caloric intake should not be less than 1,200 kcal.
However, for some young women who are blindly dieting to lose weight, Lu Dajiang said that this method of weight loss is unscientific. "To lose weight, it is actually necessary to exercise and diet together. Usually, if you lose 1 kilogram of meat, if you take a proportional figure, exercise accounts for three-quarters, and diet only accounts for one-fourth."
Lu Dajiang also said that some women are not obese, just to pursue a better body or blindly follow the crowd. "There is actually a lot of criteria for evaluating obesity, such as body mass index (BMI), waist-hip ratio, and body fat rate. If you want to build a body, you can properly fit your body and fitness, and you must not use dieting," said Lu Dajiang.
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