Seven Misunderstandings of Aerobic Exercise!
In the end, aerobic exercise went through three stages of development.
Originally, the road running sport became popular among the general public as a means to enhance health and lose weight through the development of marathon sports.
In the mid-1980s, two new forms of aerobics quickly spread: aerobic dance classes (turning exercise into a fun, social behavior) and stationary bicycles with computers.
Soon, there were electric step machines and treadmills, and the advent of these fitness machines greatly catered to the needs of those who were too shy to dance in public or had uncoordinated dancing moves.
By the late 1980s, cross-training appeared and became mainstream, bringing aerobics into the third phase.
Exercise physiologists recommend that we perform both aerobic and strength training, because it can improve cardiovascular health, control body fat, and increase muscle and bone density.
Although this dual exercise method has long been proven to be the ideal method to maintain body shape and muscle growth, there are still many misconceptions about aerobic exercise in society.
Let ‘s take a look at the eight myths about aerobic fitness and clarify the truth.
Myth 1: Aerobic exercise is better at controlling body fat than strength training.
Fact: Combining aerobic exercise with strength training is the best way to keep your body fat at an ideal level.
Many people mistakenly believe that aerobic exercise alone is most effective in controlling and reducing body fat for two reasons.
① Aerobic exercise consumes unfortunate things first, while strength training consumes the sugar stored in the body; Within a set heart rate range, 45 minutes of aerobic exercise consumes more energy than strength training at the same time, Stop-and-go strength training requires a break between each group and consumes much less energy.
Indeed, the body consumes a small amount of hypothetical fuel stored in the body during aerobic exercise; in fact, it also consumes glycogen (blood, muscle, and liver) in the body.
Studies have shown that during the first 20 minutes of moderate intensity aerobic exercise.
(At an intensity of 65% of the maximum heart rate), most of the body consumes glycogen.
Yes, 45 minutes of aerobic exercise consumes more displacement (same intensity) than strength exercises at the same time.
However, those who increase muscle volume, because their metabolic rate of resting state is increased, so even during the rest, the body’s displacement consumed by the day will increase significantly.
It is estimated that every increase of 0.
With 5 kg of muscle, the body can consume an additional 50-100 kcal per day.
For a person who has 5 kilograms of muscle, this means that they consume 500-1000 kcal more per day, or 3500-7000 kcal more per week.
The reason is this: aerobic exercise can achieve the purpose of consumption, but can not continuously increase the metabolic rate.
Although strength exercise can not increase the heart rate for a long time, it increases the volume of muscles, thereby increasing the metabolic rate and enabling people to consume more energy at rest.
This is why aerobic exercise combined with strength exercises is the best way to lose weight.
Myth 2: The more aerobic exercise, the better.
Fact: When a good thing is done, it can become a bad thing, leading to the opposite result.
So is aerobic exercise.
Although it is an effective way to consume a small amount, long-term aerobic exercise consumes short-term and also includes muscles.[Studies have found that two hours of moderate aerobic exercise can absorb 90% of leucine in the body-for musclesA very important amino acid for growth.
Normally, normal leucine levels prevent muscle breakdown caused by excessive exercise.
FIBA’s professional bodybuilder Joe?
Kadler admits: “When I do aerobic exercise for more than an hour in a day, my strength decreases, my muscles atrophy, and even the transfer of many proteins and proteins does not help.
I feel that the party is my alert line for 40-45 minutes. After this time, my muscles will be lost.
“Misunderstanding 3: Low-intensity aerobic exercise consumes more aunts.
Note: The alternative method of calculating exercise intensity heartstrings is to subtract 220 your age and multiply by the set exercise intensity percentage.
If a 35-year-old exercised at 70% of the maximum heart rate, his heart rate should be maintained at 130 beats per minute.
That is (220-35) × 0.
The principle of fat loss is that you consume more energy per day than absorbed displacement. Higher intensity exercises consume more displacement than lower intensity exercises. Exercise physiologists have found that when you reach 60% of your maximum heart rate, your aunt consumes more sugar (glycan) or protein (muscle).
However, if the exercise intensity is greater, that is, more than 75% of the maximum heart rate, the body will directly use the aunt, sugar, and protein as energy sources.
In other words, the harder you practice, the more degeneration you consume.
However, for beginners, they should follow the principle of gradual and progressive increase of exercise to effectively improve cardiopulmonary function. It may be possible to adapt to the amount of exercise.
Fact: In order to consume more energy, a certain intensity is required during aerobic activities. The ideal way is to reach more than 70% of the maximum heart rate.
The purpose of strength training is to increase muscles. Ideal weight is to repeat 6-12 times per group in the correct posture.
The smartest way is to do strength exercises after a brief warm-up and then do aerobic exercises.
If you put aerobic activity in front, because it can reduce muscle glycogen reserves and swallow your strength, then your weight may not only be relieved, but will increase.
Conversely, if you do strength exercises first, you can quickly reach the state you need to prepare for aerobic exercise.
Misunderstanding 5: Do 20 minutes of aerobic exercises and consume more sweets or other delicious food.
When the body is unable to adapt to training, it is difficult to achieve the purpose of gaining muscle and reducing fat.
Because excessive training can lead to excessive secretion of catabolic hormones, which attach to the muscles and prevent them from being synthesized.
Therefore, people who often consume too much in one meal should increase the intensity slightly during the next aerobic training, or reduce the conversion of the next meal.
Fact: If you want to consume more sweets, occasionally prolonging aerobic exercise is not bad, but if you become a habit, the result can only be harmful and unprofitable.
If you often use extended exercise as an excuse for over-eating, and you have actually turned yourself into an over-training situation, then your body simply has no time to recover from the fatigue of over-training.
Myth 6: Doing a lot of aerobic and light-strength exercises will help reduce suboptimal body fat levels while maintaining muscle mass.
Fact: The body fat test can indicate the ratio of an adult to other body tissues (muscles, bones, etc.).
One of the keys to reducing your aunt is to have more muscle.
Indeed, there are only two ways to improve a frustrating physique, which is to abandon more aunts and develop more muscles.
People who choose aerobic exercise can certainly achieve fat reduction, but when they force excessive aerobic exercises, discard strength exercises next to them, or perform light exercises, it is definitely not enough to keep the muscles reduced.The resting metabolic rate will decrease and the body fat ratio will increase accordingly.
To change the adult-to-muscle ratio, relatively heavy strength exercises should be used to develop and maintain muscle volume.
After strength training, perform moderate to high-intensity aerobic exercises.
Myth 7: Before going to the gym for aerobic exercise, eat a healthy meal and increase energy.
Fact: What you eat before a workout depends on how long you exercise after a meal.
If your goal is to lose fat, it is best to take a balanced meal 3 hours before your workout; if you want to do it before aerobic exercise1.
When eating between 5 and 2 hours, reduce the amount of meals. If you need aerobic exercise within 1 hour, do not implant.
The reason is this: After 10-20 minutes of aerobic exercise, the body 19 starts to consume the aunt (mainly) silly.
Whether your body can effectively consider the consumption of trace fuels depends on the amount of glucose in your blood.
Obviously, if you absorb high-carbon hydrates, the glucose level in the blood will also be high, and glucose can delay the body’s time spent in misfortune as a burning department.