What is the biggest misunderstanding about aerobic fat burning?

Most obese people will have some misunderstandings when losing weight, and they are completely unaware of the occurrence of these misunderstandings. If this is the case, they will not be able to lose weight no matter how much they exercise. Many people may think that they should use anaerobic exercise to lose weight better. In fact, aerobic exercise can also burn your fat very well. As long as there are no misunderstandings, you can achieve a good weight loss effect.

Myth 1: Aerobic exercise is better than strength training for controlling body fat.

Fact: Combining aerobic exercise with strength training is the best way to keep body fat at an ideal level. Many people mistakenly believe that aerobic exercise alone is most effective for controlling and reducing body fat for two reasons. ⑦ Aerobic exercise first consumes fat, while strength training consumes sugar stored in the body: ② Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than strength training of the same duration. Strength training, which requires rest between each set, consumes much fewer calories.

Indeed, during aerobic exercise, the body consumes stored body fat as fuel; in fact, glycogen in the body (in the blood, muscles and liver) is also consumed at the same time. Studies show that during the first 20 minutes of moderate-intensity aerobic exercise. (reaching an intensity of 65% of the maximum heart rate), most of the body consumes glycogen. Yes, 45 minutes of aerobic exercise burns more calories than the same amount of strength training (at the same intensity). However, those who have increased their muscle mass will have a higher resting metabolic rate, so even when they are resting, the calories they consume in a day will also increase significantly. It is estimated that for every 0.5 kg of muscle gained, the body can consume an additional 50 to 100 kcal of calories per day. For a person who has gained 5 kilograms of muscle, this means burning 500-1000 kcal more per day, or 3500-7000 kcal more per week.

The reason is this: aerobic exercise can achieve the purpose of burning calories, but it cannot increase the metabolic rate for a long time. Although strength training cannot increase heart rate for a long time, it increases the total muscle mass, thereby increasing the metabolic rate and allowing people to consume more calories even when resting. That's why combining aerobic exercise with strength training is the best way to lose weight.

Myth 2: The more aerobic exercise, the better.

Fact: A good thing done too much may turn into a bad thing and lead to the opposite result. The same is true for aerobic exercise. Although it is an effective way to burn fat, long-term aerobic exercise consumes 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.

As for aerobic exercise, the more sports the better is not the case, and the more times you exercise the better is not the case. Because aerobic exercise can consume our muscles very well, so we cannot choose too many sports. As long as you exercise for about half an hour, you can burn your fat very well. You must not over-exercise.