How to do aerobic training, in order to efficiently burn fat.

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We often say that aerobic exercise is the best way to lose fat

So how much cardio do you do

To achieve the best fat loss effect?

Let's start by looking at the four elements of aerobic exercise:

1. Participate in whole body exercises or major muscle groups

2. Respiration rate reaches a certain degree (the body breathes visually to wheezing)

3. The heart rate should reach a certain intensity, preferably between 60% and 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 you do not do all of the above, you are not doing full aerobic exercise.


For the above four points, let's make a detailed analysis:

1, must be whole body movement or big muscle group participation

This point suggests that there is no local fat loss. Some friends think alone reduce abdomen, waist abdomen and crus, actually reduce fat is systemic, we can only say to some place to undertake aggrandizement sexual training or targeted training. For example, if you do supine, the purpose is to reduce the stomach, usually do 3 sets, 15-20 times each. In fact, doing abdominal muscles got a certain exercise, but did not play too much help to reduce stomach.

2. Respiration rate reaches a certain level

(The body breathes visually to wheezing)

Usually respiratory frequency and heart rate are closely related, no matter what kind of sport is low respiration frequency and high frequency are not called aerobic exercise, can only call it light aerobic exercise such as walking movement, reduce fat effect is not good, if you finish a breathing too easily when motion, apparently does not belong to aerobic exercise, And the proportion of fat decomposition involved in energy supply is very low.

3. When heart rate reaches a certain intensity,

It is best to be between 60% and 80% of maximum heart rate

Heart rate and respiration rate are closely related, and the heart rate intensity can not reach a reasonable aerobic range, namely 60%-80% of the maximum heart rate, and the effect of fat reduction is not good. For example, the respiration rate and heart rate of walking, brisk walking and jogging are obviously different, so walking for 30 minutes on a treadmill or flat ground is the same as running for 30 minutes, which is essentially a mistake. Of course excrucible heart rate also is undesirable, for example the motion with excrucible heart rate often is lactic acid to supply energy, even phosphoric acid to supply energy, exceeded the scope of aerobic, more common at strength training and explosive force training.

4. It lasts for a certain amount of time

Here, there is no standard for the duration of aerobic exercise. Some people say 15 minutes and some say 30 minutes. In essence, fat decomposition can be called aerobic exercise if it is dominated by energy supply, and the time point is not absolutely the same. But it is certain that the duration of aerobic exercise is certainly several times that of strength training, and the longer the duration is, the higher the proportion of energy supplied by fat decomposition will not change.

It is suggested that the time of a single aerobic session should be as long as possible, 30 minutes to 60 minutes, in addition to considering individual actual ability. Of course, aerobic exercise with too much intensity and too long time will increase the proportion of muscle protein decomposition involved in energy supply, commonly known as "losing muscle".


One last bit of advice:

1. Try different aerobic activities such as jogging, cycling, rowing machines, stair climbing, and even swimming.

2, aerobic frequency can have two choices, one is to carry out every day, combine aerobic and strength training, so that each aerobic time can be slightly shorter and the intensity is slightly smaller, after all, there is already strength training in front of the base. Second, the other day for a long time of high quality aerobic training intensity, the benefit is additional to obtain stronger cardiopulmonary endurance;

3, aerobic training do not ignore strength training, strength training can maintain a higher basic metabolism and precious muscle, in these two premises to do a reasonable diet, so that a certain percentage of body fat is feasible every week, as for how much will depend on your own weight base.

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