Do you know how to exercise? The 8 most common misunderstandings about aerobic exercise

　　The English word "AEROBICS" means "aerobic" or "aerobic participation". In fact, in addition to being mainly powered by oxygen, aerobic exercise also requires the participation of major muscle groups throughout the body. The exercise lasts for a long time and is rhythmic. Aerobic exercise energy exercise The heart and lungs enable the cardiovascular system to transmit oxygen to every part of the body more effectively and quickly. So how can we perform aerobic exercise well? We must avoid the following 8 major misunderstandings:

　　Control body fat

　　Fact: A combination of aerobic exercise and strength training is the best way to keep body fat at ideal levels. Many people mistakenly believe that aerobic exercise alone is most effective for controlling and reducing body fat, for two reasons. ① Aerobic exercise first consumes fat, while strength training consumes sugar stored in the body. ②in settings heart rate Within the range, 45 minutes of aerobic exercise consumes more calories than strength training of the same time. Stop-and-go strength training requires rest between each set and consumes much fewer calories. 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 the heart rate for a long time, it does increase the total muscle mass, thus increasing the metabolic rate and allowing people to consume more calories while resting. That's why a combination of aerobic exercise and strength exercises is the best way to lose weight.

　　The more the better

　　Fact: A good thing done may turn out to be a bad thing, leading to the opposite result. The same goes for aerobic exercise. Although it is an effective way to consume 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 overexertion.

　　low intensity exercise

　　Fact: Incorrect. The principle of fat loss is that you burn more calories than you absorb every day. Higher-intensity exercise burns more calories than lower-intensity training. Exercise physiologists have found that when exercise reaches 60% of maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the exercise intensity is higher, that is, when the maximum heart rate is more than 75%, the body will directly use fat, sugar, and protein as energy sources. In other words, the harder you practice, the more calories you burn. However, for beginners, they should follow the principle of step-by-step and gradually increase the amount of exercise, so that they can effectively improve their cardiopulmonary function and possibly adapt to higher-intensity exercise.

　　strength exercises

　　Fact: In order to burn more calories, a certain intensity is required during aerobic activity. The ideal way is to reach more than 70% of the maximum heart rate. The purpose of strength training is to increase muscles. It is better to repeat each group 6 to 12 times with the correct posture under the ideal weight. The smartest thing to do is to do strength exercises first and then do aerobic activities after a short warm-up. If you prioritize aerobic activity, which reduces muscle glycogen stores and eats away at your strength, you may gain weight instead of losing weight. Conversely, if you do strength exercises first, you'll quickly get to where you need to be and be aerobically ready.

　　Lower body fat

　　Fact: A body fat test indicates the ratio of fat to other body tissues (muscle, bone, etc.). One of the keys to losing fat is having more muscle. Indeed, there are only two ways to improve a frustrating body shape, which is to lose as much fat as possible and develop as much muscle as possible. People who choose aerobic exercise can certainly achieve the goal of losing fat, but when they engage in excessive aerobic exercise, abandon strength exercises, or perform light strength exercises, it is definitely not enough to maintain total muscle mass. If the total muscle mass is reduced, the resting metabolic rate will decrease, and the body fat ratio will increase accordingly. To change the fat-to-muscle ratio, relatively heavy strength exercises should be used to develop and maintain total muscle mass. After your strength exercises, perform a moderate to high-intensity aerobic workout.

　　practice more

　　Fact: There is nothing wrong with occasionally extending your aerobic exercise time to burn off those extra sweets, but if it becomes a habit, it can do more harm than good. If you often use extended exercise time as an excuse to overeat, you have actually put yourself in an overtrained situation, and your body will not have time to recover from the fatigue of overtraining. When the body cannot adapt to training, it is very difficult to achieve the goals of muscle gain and fat loss. Because excessive training can lead to the excessive secretion of catabolic hormones, which attach to the muscles and prevent them from being synthesized. Therefore, people who often overeat in one meal should slightly increase the intensity of their next aerobic training, or reduce their caloric intake in the next meal.

　　Meal before workout

　　Fact: The content of your pre-workout meal depends on how soon after your meal you exercise. If your goal is to lose fat, it's best to eat a nutritionally balanced meal 3 hours before exercise; if you want to eat 1.5 to 2 hours before aerobic exercise, eat a smaller meal; if you have an aerobic exercise within an hour, don't eat carbs. The reason is this: after 10 to 20 minutes of aerobic exercise, the body begins to consume fat (mainly). Whether the body can effectively use fat as a fuel depends on the amount of fat in your blood. Grape Sugar content. Obviously, if you eat a high-carbohydrate diet, you'll also have high glucose levels in your blood, which delays the body's ability to use fat as fuel.

　　Good for the heart

　　Fact: The American Heart Association points out that aerobic exercise at 50% to 75% of your maximum heart rate, 3 to 4 times a week for at least 30 minutes each time, is best for your heart. It will have a positive improvement effect on the cardiovascular system and cardiopulmonary function, and significantly reduce related disease danger. The American Heart Association recommends that the exercise heart rate for beginners should be 50% of the maximum heart rate. After a few weeks, the intensity gradually increases to 75% of the maximum heart rate. In short, the greater the training intensity. The better you stay in shape. Because the heart is a muscle like other parts, it also requires intense exercise!