How to do aerobic exercise to grow muscles

Nowadays, there are more and more obese people, so exercising is more important. In this way, you can reduce your weight and prevent some diseases. However, many women are worried about growing muscles after exercise, because their body lines will not look so soft. So, how can we grow muscles through aerobic exercise?

Aerobic exercise does not necessarily make you grow muscles; aerobic exercise is an effective way to burn fat, but long-term aerobic exercise burns not only fat but also muscle. Studies have found that two hours of moderate aerobic exercise can deplete 90% of the body's leucine, an amino acid that is very important for muscle growth. Normally, normal leucine levels prevent muscle breakdown caused by excessive exercise. If you want to lose weight, do appropriate aerobic exercise and stick to it for 30-60 minutes every day. If you want to build strong muscles, you should choose anaerobic exercise.

1. Warm-up (also known as preparatory exercises) Warm-up generally refers to using low-intensity aerobic fitness to gradually get your body into better condition, slowly raising your body temperature, increasing your heart rate, and making your breathing faster and more even. Blood circulates faster, so that oxygen and nutrients are delivered to the heart and muscles, preparing you for exercise. An important sign that the purpose of warm-up has been achieved is that the body begins to sweat slightly. 5 to 10 minutes of warm-up time is enough. When it’s cold, take longer to warm up and wear more clothes. In order to save time, many people go directly into high-intensity aerobic training without warming up. If this is the case, since the cardiovascular system and lungs are not yet in good condition, the body temperature is relatively low, and the muscle flexibility is poor, it is easy to cause injury. In addition, you will feel better and exercise longer if you warm up before exercising. In other words, if you exercise without warming up, you will get tired more easily.

2. Relaxation Relaxation has the same effect as warm-up. During exercise, blood circulation speeds up and the amount of blood increases, especially in the limbs. If you stop exercising immediately, blood will accumulate in your lower limbs and put extra burden on your heart. In severe cases, it can affect blood supply to the brain and even cause dizziness and lightheadedness. Therefore, after achieving the goal of exercise, you should relax for 5 to 10 minutes, that is, gradually reduce the intensity of exercise and slowly return to a quiet state.

3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have a foundation in aerobics training need to consult a doctor during this period to decide whether to continue aerobics training. Editor's reminder: After fitness exercise, you should change sweaty clothes in time to avoid catching cold, especially in an air-conditioned room. After exercise, you should do some stretching exercises before showering. People who do aerobics regularly should pay attention to their feet and trim their toenails frequently. Broken toenails can pierce the skin and cause toe inflammation. When exercising in hot weather, you sweat a lot, and the sweat remaining between your toes can easily allow bacteria to grow, so you should always keep the skin on your feet dry. If you get blisters on your feet, don't burst them.

The above article introduces in detail what to do if aerobic exercise can help you grow muscles. In fact, aerobic exercise sometimes does not necessarily help you grow muscles. As long as you do not engage in high-intensity exercise, it is best for female friends to do some gentle exercises such as swimming and cycling.