Why aerobic exercise can help you lose weight?

No matter what time it is, losing weight is something that many people are doing. Some people have been exercising to lose weight, but the results are not significant. Some people may say that only effective aerobic exercise can help lose weight. Is this true? What is the difference between aerobic exercise and anaerobic exercise? Next, let me tell you why aerobic exercise can help you lose weight.

Aerobic exercise and anaerobic exercise are not simply distinguished based on the sports events, but rather based on the way substances are metabolized in the human body during exercise. In other words, it depends on whether the energy for muscle contraction during exercise comes from aerobic metabolism or anaerobic metabolism.

Aerobic exercise refers to the period during which the human body mainly engages in aerobic metabolism. It reflects that the human body performs physical fitness exercises under the condition of sufficient oxygen supply, and the energy generated by the metabolism of sugar, fat and amino acids is supplied to the body's needs. It is characterized by low intensity, rhythm and long duration.

The main purpose of aerobic exercise is to increase your heart rate and exercise your heart, which is why aerobic exercise is also called cardiovascular exercise. In addition, aerobic exercise requires a large amount of oxygen, and the main energy consumed by the body is carbohydrates and fat. It prevents osteoporosis and regulates psychological and mental state. Because the exercise intensity is relatively mild, it is more suitable for middle-aged and elderly people.

The appropriate heart rate for aerobic exercise is (220-age)×(60%～85%). For example, for a 35-year-old man, according to this formula, the ideal heart rate range when exercising is 111 beats per minute at the lower limit and 158 beats per minute at the upper limit. This is the heart rate range that this man should achieve during aerobic exercise during his exercise.

Common aerobic exercises include jogging, brisk walking, cycling, going up and down stairs, climbing, skipping rope and long-distance swimming. Generally, you should do aerobic exercise 3 to 4 times a week, or it is better to do it every other day. Excessive aerobic exercise can easily cause fatigue.

Anaerobic exercise refers to the human body performing some high-speed, intense exercise in a short period of time. When the human body exercises hard, the oxygen supply is insufficient, or the sugar in the body does not have time to be broken down by oxygen, and the body has to rely on "anaerobic energy supply", that is, the sugar in the body uses anaerobic fermentation to generate energy to supply the body's needs. The metabolites of anaerobic metabolism can only be carbohydrates, not fats and proteins.

In addition, during anaerobic metabolism, sugar is broken down into lactic acid by anaerobic glycolysis, which can cause muscle fatigue and soreness.

This is why we experience muscle soreness when we do strenuous or high-intensity exercise for a longer period of time. Common anaerobic exercises include equipment training, weightlifting and throwing, running, long jump, tug-of-war, etc.

The current popular view in the international sports medicine community is that within the same amount of exercise time, the most effective exercise for fat loss is high-intensity anaerobic interval training. After stopping high-intensity anaerobic intermittent exercise, the body consumes much more energy than after stopping aerobic exercise.

For some fat people, it is difficult to lose weight successfully through aerobic exercise, because it is difficult to persist in exercise for more than half an hour. Relying on short-term high-intensity anaerobic intermittent exercise to lose weight may be more effective and easier. Anaerobic exercise helps us increase muscle and shape muscle lines, and is more suitable for young people.

So what aerobic exercises in life are suitable for weight loss?

Many people try to lose weight by controlling their diet or exercising. Not all exercises help to lose weight. Here are some of the most suitable aerobic exercises for weight loss for your reference.

swim

Swimming is the best way to lose weight through exercise because it uses almost all the muscles in the body. Besides this, swimming also produces positive psychological emotions because it is an enjoyable activity. You no longer feel the burden on your body in the water, which has a relaxing effect. What's more, swimming is good for the health of your heart and lungs. Spring is here, and summer is not far away, so hurry up and prepare to lose weight.

running

A brisk run can help you feel like you're getting rid of extra weight and relieve stress. Running doesn't have to take up a lot of time or money, and you can do it in a lot of places, such as around the block, in the park, or at the stadium. If you stick to it for 30 minutes every day, after two weeks you will find that walking feels very easy and you won’t feel any weight. But one thing to note is that you should choose a good pair of running shoes when jogging, so that you can protect your joints and ankles, thereby achieving the effect of healthy weight loss.

In addition, the editor suggests that you can choose dancing to lose weight. Dancing can train your entire body and shape a perfect body shape. Besides that it's a great way to relax. When you have a little free time, you can play your favorite music at home and dance your hands and feet. Or join a dance class, club, etc. Try to dance for an hour every day, and all the muscles in your body will be exercised.