When it comes to exercise during weight loss/fat reduction, aerobic exercise is bound to be mentioned.
When it comes to aerobic exercise, you must have heard [it takes more than 30 minutes to start burning fat/losing weight].
In fact, this is a misconception that has been circulating for many years.
Myth 1: Aerobic exercise takes more than 30 minutes to be effective?
The source of this theory is that with the progress of aerobic exercise, the proportion of fat energy supply gradually exceeds the proportion of glycogen. Therefore, the longer the aerobic exercise time, the better the fat burning effect.
Truth: The longer aerobic exercise lasts, the more calories/fat it consumes, which is true. But even if you only exercise for 20 minutes, you can consume fat.
In exercise, glycogen and fat always supply energy together, but the proportion is slightly different in different exercise stages.
Scientists have measured the changes in energy supply of different energies during aerobic exercise:
- In the first minute of exercise, the proportion of fat energy supply is about 40% ~ 50%. After about 10 minutes of exercise, the energy supply ratio of fat will increase to more than 50%, reaching a peak, but in fact, the difference is only 10% at most-in terms of calories, it is only about a few pieces of chewing gum.
If someone tells you that there is a [fat burning] switch in your body, after 30 minutes of aerobic, PIA will turn on at once, wouldn’t you think it is ridiculous?
Myth 2: Is aerobic exercise more effective in losing weight?
[Doing more aerobic exercise can reduce weight] This sentence has some truth, but it does not constitute the whole of fat reduction.
Truth: The best way to reduce fat is to eat, aerobic exercise and anaerobic exercise.
To lose weight, energy consumption is greater than energy intake, and all exercises with consumption are fine. It is indeed beneficial to do more aerobic exercise during fat reduction:
1. Aerobic exercise is beneficial to the improvement of cardiopulmonary function;
2. Aerobic exercise can greatly increase the daily heat consumption;
At the same time, low-intensity aerobic exercise (such as jogging and swimming) consumes more energy than high-intensity strength training.
3. Aerobic exercise consumes more fat than glycogen;
In strength training, glycogen (carbohydrate) supplies much more energy than fat. However, after a period of low-intensity aerobic exercise, the energy supply ratio of fat begins to exceed glycogen.
Judging from the data, aerobic exercise seems to be far superior?
But!
You may only exercise for 30-60 minutes a day, and anaerobic exercise has a stronger [afterburning effect] advantage during 95% of the time you do not exercise throughout the day.
As the exercise stops, the consumption rate of fat and calories slowly returns to the normal level. Low-intensity aerobic exercise recovers much faster than anaerobic exercise.
Generally speaking, after anaerobic exercise, your body still remains in the [fat burning mode], and the improvement of metabolism may even last for 1-2 days. However, aerobic exercise consumes more fat during exercise, but there is no such [afterburning effect] after exercise.
Myth 3: Women are more suitable for aerobic exercise to lose weight?
Truth: Women do not consume a higher proportion of fat than men.
In other words, no matter when men and women do aerobic exercise, there is no difference in energy consumption between what.
The widely circulated saying that “girls need aerobic weight loss” has been accompanied by rumors that “girls will become King Kong Barbie if they do strength training”.
In fact, most women in modern society have relatively low muscle mass. Blind aerobic exercise for a long time may cause weight loss, but the body size will not change much.
Many studies have shown that the long-term aerobic weight loss method has very poor long-term fat reduction effect and weak compliance.
No matter men or women, only doing aerobic exercise is easier to enter the plateau period and rebound.
Myth 4: Is there the best way to lose weight?
Truth: There is no best sport, only the one that suits you best.
For example:
- If you are a long-distance runner, running is undoubtedly the best. If you are very heavy (BMI has reached obesity), swimming and other exercises with low knee impact may be more suitable. If your physical strength is very weak, starting from walking for 20 minutes every day, it will also have good results. If your life is tight and you don’t have time to go to the gym, you can choose to walk your dog in the park or go to work quickly.
All right, let’s move!