Is aerobic exercise effective for weight gain?

For some people who are thin, light and malnourished, in addition to nutritional supplements, they can also do some exercises to strengthen their physical fitness and promote appetite. As aerobic exercise has become increasingly popular this year, more and more people have joined in the practice. So for those who are thin and want to gain weight, is it okay to do aerobic exercise? Can aerobic exercise help gain weight?

If you want to gain weight, don't do too much aerobic exercise, you should do more anaerobic exercise. Aerobic exercise is a type of exercise that burns muscle and fat. Glucose water should be consumed after exercise.

Try the following four points

1. Exercise

A. Reasonable exercise

Men with ribs should exercise in a moderate amount, and the weight of the equipment should be moderate (60% to 80% of maximum muscle strength).

The schedule is to practice 3 times a week (once every other day), and it is recommended that each practice should not exceed 1 hour. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement.

In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require all strength to complete, stimulate the muscle tissue more deeply, and "super recovery" is obvious, resulting in excellent training effects.

B. Exercise should be focused and targeted

After 2 to 3 months of exercise, your physical strength will be significantly enhanced and you will have more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, and triceps.

, latissimus dorsi, gluteus maximus and quadriceps, etc. The amount of exercise should be adjusted at any time.

In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months.

In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles of the exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.

C. Avoid endurance exercise

When skinny men do bodybuilding exercises, it is best for them to participate less in other sports, especially endurance sports, such as long-distance running, and many ball sports (the three common ball games of football, basketball, volleyball, as well as badminton, tennis, etc.). Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, do not do other activities that consume too much energy.

2. Rest

Adequate rest time is beneficial to improving the body's functions; it is recommended to ensure 8 to 9 hours of rest time.

3. Nutrition

It is recommended to eat small and frequent meals. Give yourself some snacks after meals. For example, a sweet potato, or a cup of muscle-building powder.

Most skinny guys still have problems with their diet structure. It is recommended that they take muscle-building powder, which seems to be more important for the skinny type.

Muscle-building powder mainly contains carbohydrates and protein. Studies have shown that carbohydrates can only play their greatest role when the ratio of carbohydrates to protein is 7:3, ensuring muscle growth. Because protein can only play its greatest effect when there is sufficient energy in the body. The reason for Gflex Gainer muscle-building powder is simple. It uses the highest-grade hydrolyzed whey protein (WPH) as the raw material of protein, and adds some ingredients that are beneficial to muscle growth (BCAAs, glutamine, multiple vitamins, minerals). It has obtained strict certification and approval from the Korean Food and Drug Administration, and has won the love of the majority of people in Korea with its high quality and low price. It is not only well absorbed, but also provides our body with excess energy, as well as the energy and protein needed to synthesize protein after exercise.

Therefore, from the above, we can see that if you want to gain weight, you should do some anaerobic exercise. Also, you should supplement more nutrients and protein and pay attention to a balanced diet. At the same time, you should do more exercise to improve your physical fitness. When doing exercise, pay attention to long-term persistence and don't give up halfway.