When is the best time to do aerobic exercise to lose weight?

As society continues to develop, people's living standards are gradually improving, and the quality of diet is getting higher and higher. However, many people do not pay attention to the combination of coarse and fine foods and often overeat, which leads to serious obesity. Obesity is the biggest killer of health, so many people want to achieve the goal of losing weight through aerobic exercise. So when is the best time to do aerobic exercise to lose weight?

If you want to lose weight you must do aerobic exercise. But many people don’t know that there are two time periods during the day when aerobic exercise is most effective for weight loss.

The first time period is in the morning before breakfast. Depending on personal circumstances, you can take your puppy outdoors for a brisk walk for 20 minutes. If your body allows (mainly to avoid hypoglycemia), you can alternate between brisk running and jogging. You can also do 20 minutes of stationary cycling and abdominal muscle training, such as doing sit-ups while lying in bed.

Another best time to do aerobic training is after weight training, such as doing dumbbell squats or lifting barbells at home. After 45 minutes or 1 hour of weight training, the blood sugar and glycogen stored in the body are used to provide energy, and the body begins to burn stored fat (mainly around the waist for men and around the hips and thighs for women). Burning fat to maintain energy is like taking free diet pills.

Some people think that after 45 minutes of weight training, they may not have the strength and energy to do aerobic training. At this point, you can take a break and recover from weight training before continuing. Or, after a short break, you can do aerobic exercise on the equipment, which does not require much concentration. The best combination of aerobic exercise is brisk walking at a speed of about 3.5 kilometers per hour (alternating uphill and downhill walking) and then riding a stationary bike. For those who are just starting to get back into aerobic exercise, start with 10 minutes of treadmill training and 10 minutes of stationary bike training three times a week, for a total of one hour a week.

Finally, it should be reminded that aerobic exercise must reach the target heart rate (220 minus age, multiplied by 70%) to have the effect of weight loss. But many people think that they can’t take their pulse while running. In fact, you can monitor your body's reaction when you reach your target heart rate, such as slight sweating, wheezing breathing, and inability to speak coherently. When doing aerobic exercise in the future, determine the intensity and time based on your personal reaction.

■Tips

In order to improve the fat loss effect and avoid unnecessary body consumption during the fat loss process, aerobic training time should not be too long, no more than 5 times a week, each time should not exceed 45 minutes, preferably about 30 minutes. Exceeding this limit will make people physically tired and unable to do their best, which will affect the completion of the weight loss plan and greatly reduce the weight loss effect. Aerobic training is more effective when alternating between fast and slow movements.

The above is the best time for aerobic exercise to lose weight introduced by the editor. You can choose to take a brisk walk in the morning, or you can do strength training at home. It should be emphasized that you must have strong willpower when exercising. Exercise not only tests the way of exercise, but more importantly, it tests a person's endurance and perseverance.