Some friends who are losing weight, especially women, often ask:
I want to lose weight, I don’t want to go to the gym, I jump at home every day for half an hour, OK? … …
I have to mention the Korean name [Duoyan Zheng] here. You have probably seen and even skipped a series of weight loss exercises with this 50-year-old aunt.
A large part of the fitness trend of Asian women and the fitness process of many women around them are driven by this inspirational aunt.
Aerobic exercise is really good for health.
Aerobics, aerobics and weight loss exercises have different names, but they are all [aerobics] in essence.
Whether many people take exercises together or spin and jump on their own, aerobic exercises (including dancing) do have many benefits:
- It is suitable for beginners, can exercise at home, and is also suitable for physical recovery training. Interesting, it is a very good substitute for people who do not like running. It is convenient to practice and does not need other equipment. A flat ground or a yoga mat can be done. Regulating mood can improve sleep quality, especially for depression patients.
For overweight and obese people, or people who are weak, elderly and physically limited, aerobic exercises of 45-60 minutes each time three times a week can also improve their physical quality.
But!
If you are healthy (not old and weak), you want to reduce fat efficiently (lose weight)…
Jumping exercise is not the best choice to lose weight.
Unconvinced by jumping? If you don’t accept it, let’s compare it.
Specific caloric consumption? Jumping exercise is low
You may be wondering:
The girls who led the exercises in the video were obviously all protruding forward and backward, and their bodies were very attractive.
Don’t be naive, that’s a video model, model!
People’s bodies with protruding front and protruding back and long legs are shaped first by innate genes (that is, life) and second by strength training.
The causal order of this problem is: actors with such a figure are showing you the jumping exercise, instead of jumping out of the hot figure by jumping exercise.
Aerobic exercises and other aerobic exercises are more effective than fat burning, mainly than the number of calories consumed.
- Long distance running, 705 ~ 865 kcal/hour rowing machine, rope skipping, 606 ~ 739 kcal/hour cycling, 596 ~ 604 kcal/hour jogging, 397 ~ 556 kcal/hour swimming (medium intensity), 345 ~ 450 kcal/hour dancing, jumping exercise, 320 ~ 400 kcal/hour walking (6 km/hour), < 300 kcal/hour
It can be seen that aerobic exercises have no advantages. It may take you twice as long to consume the same calories as other exercises.
Specific exercise intensity? Jumping exercise is low
By the way, let’s compare some of the most classic aerobic exercises (for an adult weighing 70kg):
- Laimei Bodyattack: 538 kcal/hour about Laimei Bodypump: 368 kcal/hour about Pump it up 2008: 320 ~ 350 kcal/hour about Laimei Bodybalance/Bodyflow: 263 kcal/hour about Duoyan Zheng: intensity less than Pump it up, conservative estimate < 300 kcal/hour
Note that the hour here refers to the consumption of jumping for one hour without interruption with normal intensity, rather than the hour added up to the video, warm-up, stretching, drinking, water, toilet and what.
You may also wonder:
After a set of aerobic exercises, I jumped up and down, my whole body was sour and tired, sweating profusely, my exercise intensity must be very strong, and my fat burning effect must also be very strong.
Although the intensity of some aerobic exercises is indeed stronger than jogging, it will also make the body feel more [tired]. However, as long as you do aerobic exercise, the effect of fat reduction basically depends only on calorie consumption.
However, the subjective feeling that the body feels sour and tired can only be used as a reference for exercise intensity, and the intensity of most aerobic exercises/weight loss exercises is relatively low.
Compared with fat burning effect? Jumping exercise is low
More importantly, the process of body muscle growth and fat decomposition mostly occurs during [non-exercise] (we call it [afterburning effect]), rather than during the hour or two of exercise.
However, aerobic exercise has almost no afterburning effect and cannot achieve a good fat burning effect.
The stimulation to muscles is very small, and it cannot have a good muscle-increasing effect, thus the fat-reducing efficiency is low accordingly.
So, stop being superstitious about Zheng Dama. Exercise should be diverse and efficient.
Is that for nothing?
Of course not!
If you are a novice:
You can get started through simple calisthenics, that is, those who can jump all the time and even have several classes, which can improve your physical quality.
If you are already an old hand:
Choose more intermittent exercises. If you jump intermittent exercises, you will feel that you can’t jump down in the sleeping trough. Then you will rest for a while and feel that you still have a little strength. Then you will have a cycle of [you can’t jump down in the sleeping trough].
For example, the famous Insanity is a typical intermittent exercise. The P90X series to which abdominal muscle tearers belong is also counted. As well as all kinds of fight exercises and so on. (Special! No! Yes! Life! )
One thing is very basic, but I still want to draw the key points again:
Jumping exercises, running, HIIT … … … No matter what’s method is used to reduce fat, the whole body fat (including chest of course) will be reduced together.
For example, sit-ups do not lose local small stomachs (which may be tighter and thicker), and unilateral leg training does not thin legs (which may be stronger).
There is no way to reduce fat locally.