original content, must be investigated without authorization! Before fitness, you must first understand some basic common sense, so that when you are training, you can know the effect of your training and reduce the appearance of fitness errors.
Here are 4 tips on fitness training. If you understand it, go for exercise and your fitness efficiency will double!
Common sense 1. The difference between aerobic exercise and strength training
The aerobic supply is mainly, the oxygen supply is equal to the body demand, and the exercise that lasts for a long time (more than 15 minutes) is called aerobic exercise, such as walking , Jogging, dancing, aerobics and other sports. Persisting in aerobic exercise can increase your body's calorie consumption and help burn fat and lose weight.
The anaerobic supply is the main one, and the oxygen is relatively lacking. It is an explosive, instantaneous and relatively violent exercise. It lasts for a short time. Generally, it will be exhausted in 2-3 minutes. It is called anaerobic exercise. It is called strength training, which mainly includes sprint running, long jump, high jump, and heavy weight lifting. Arrange scientific and reasonable strength training to improve muscle dimensionality and improve the sense of body line.
Common sense 2. First strength training followed by aerobic exercise
Some people don’t understand that we should give priority to strength training instead of doing aerobic exercise first. Strength training requires your muscles to develop strength. Therefore, you need to perform strength training when you have the most physical energy. Only when you have the best results, you can carry more weight and give the muscles the greatest sense of pumping.
If you do strength training after aerobic exercise, your strength level has dropped, you can't perform well, and your muscle growth effect will be worse.
At the beginning of fitness, the body decomposes glycogen. After 30 minutes of fitness, the body's glycogen is consumed, and the amount of fat participation will be greatly increased. At this time, aerobic exercise will have better fat burning efficiency and weight loss. Will be better too. Therefore, we need to do aerobic exercise after strength training.
Common sense 3. The difference between fat and muscle
Many people think that fitness can transform fat into muscle. This is a wrong perception. Muscle and fat are completely different substances and cannot be transformed into each other. The volume of fat is larger than that of muscle. One kilogram of fat is more than three times larger than one kilogram of muscle. Just like the difference between fat and lean pork, fitness is to reduce body fat and increase muscle mass. , Let the figure become firmer. In the process of fitness, doing more strength training will increase muscle mass and weight. If your weight does not drop, it does not mean that weight loss is ineffective, it may be caused by muscle growth. The daily calorie requirement of muscle will be higher than that of fat, and the growth of muscle will increase the body's basic metabolic level, allowing you to consume more calories than usual, thereby increasing the rate of fat burning.
Common Sense 4. Crunches can’t lose belly, and practice abdominal muscle lines
. Reducing belly and training abdominal muscles are two different things and should not be confused. Crunches are anaerobic exercises, not aerobic exercises. They cannot burn calories efficiently and lose fat on the waist and abdomen. In addition, abdominal curling training can exercise the transverse abdominal muscles, but it cannot fully sculpt the abdominal muscles and cannot help you develop clear muscle lines.
There is no way to lose weight locally, and the calorie consumption of exercise is systemic. We need to perform systemic aerobic exercise to reduce body fat rate, such as running, skipping rope, opening and closing jumping, swimming to reduce fat, you can drive the decomposition of waist and abdomen fat, and your waistline can slowly lose weight.
If you want to abuse the abdominal muscle lines, we also need to exercise the abdominal muscle lines from multiple actions and multiple angles, such as supine leg lifts, Russian rotation, suspension leg lifts, and supine bikes. Train once every other day. Sculpt abdominal muscle lines.
