One of Spring Weight Loss Cheats: The Five Mysteries of Aerobic Weight Loss

Aerobic exercise is recognized as the best way to lose weight. Aerobic exercise is not just a variety of aerobic exercises, but also endurance sports such as running, cycling, swimming, and skipping. It is not that these aerobic exercises have no effect or are not suitable for you. Generally speaking, unless there is a special disease, aerobic exercise has a very good effect on improving cardiopulmonary function and reducing fat for everyone. The key is: based on their own physical fitness Conditions, and choose the type of aerobic exercise according to your sports interest, and pay attention to a few points of aerobic weight loss, design an aerobic exercise prescription for yourself, because the body only knows best.

First of all, let us understand some essential basic concepts and physiological knowledge. This is an important prerequisite for designing an oxygen prescription for ourselves...

Heart rate

This is the most direct measure of the effect and intensity of aerobic exercise. Many fitness machines in the gym now consume calorie (heat) counts. But in fact, this count is generally very different from the actual consumption, and there is no constant ratio between calorie expenditure and fat consumption. The catabolism of fat is a series of complex biochemical reactions, and the heart rate reflects the sympathetic excitement. Sympathetic nerve stimulation promotes the secretion of a series of lipolytic hormones, which activates lipolytic enzymes and stores them in fat cell tissues. The fat is decomposed into free fatty acids and glycerol, and the fatty acids can be decomposed into carbon dioxide and water and release a large amount of energy under the condition that the oxygen supply is sufficient.

How much heart rate or strength can you achieve during exercise? You should usually lose 60% to 75% of your maximum heart rate (MHR/220-your age). That is to say a 30-year-old friend, the maximum heart rate is 220-30=190. Then 190 × 60% = 114 ~ 190 × 75% = 145, that is, the heart rate maintained at 114 ~ 145 exercise is effective and safe. Since the maximum heart rate is an estimate of the limit of the heartbeat based on physiological conditions, the actual intensity should be suitable for people, and for beginners it can usually be maintained at 60 to 65% MHR. If you pursue high intensity regardless of your physical condition, it will be detrimental to your health.

2. Time

According to the study of American sports medicine, 15 minutes before aerobic exercise, muscle glycogen is used as the main energy source, and fat supply begins to start 15 to 20 minutes after exercise. Therefore, aerobic exercise is generally required to continue for more than 30 minutes. A question arises: Do you have such basic physical fitness if you exercise easily for 30 minutes or more while maintaining a high intensity, such as 65% MHR? Let's first look at exercising at a high intensity, such as 65% MHR. What is the concept of minutes? The adult women's 800 meters and men's 1500 meters long-distance running can generally meet the required heart rate. Most people should have such experiences in physical education. Its compliance time is 4 to 5 minutes and 6 to 7 minutes, respectively. So it means that 6 to 8 kilometers of moderate speed can reach 65% of MHR aerobic exercise for 30 minutes. I believe most of the non-athletic people do not have such physical quality. If you stubbornly insist on doing aerobic exercise of such intensity and time, you will cause body fatigue. Many friends who skipped an aerobics may have had such experiences: go to aerobics, lose weight, be tired to die, work the next day without spirit, gave up soon, and then revert to the previous physical state . So don’t simply use the research results out of context as a precondition for aerobic exercise prescriptions, because the study only measures the average statistics. Whether or not the muscle glycogen can be energized for 15 minutes depends on the reserves of each person, and the lipolysis mentioned in the previous article. The process can be seen that the so-called fat supply starts after 15 to 20 minutes of aerobic exercise, but it only reflects the biochemical reaction time of lipolytic energy supply. Fat does not supply energy directly to muscle body as muscle glycogen, and this reaction time also requires Depends on each person's physiological conditions. Therefore, the exercise time should be gradual, the time of continuous exercise can reflect the condition of the body's endurance, and the improvement of endurance can not be achieved through one or two exercises. Of course, too short exercise time can not achieve the purpose of weight loss, because only the body will be fatty acids. The energy generated by oxidation can be consumed to further promote more fat decomposition. And ultimately achieve the purpose of weight loss.

So how to solve this contradictory problem, I suggest that friends who are physically weak but obese should use intermittent training when they start aerobic training, and continue to use high heart rate (strength) for a period of time until you start to feel tired and slow. Slow down to some relaxation or slow movement. In order to maintain a fast heart rate (medium intensity), until physical strength is restored to a high heart rate (high intensity), I do not agree that I am very tired and insist on exercising. This is of course exercise of willpower, but the gradual approach is more beneficial to health. It will not make you tired after a workout and cannot face the work of the next day. Using a step-by-step method to exercise for 45 minutes to 1 hour, the weight loss effect will not continue poor movement. Of course, interval training is a kind of transitional training method. The ultimate goal is to enable you to easily perform high-intensity aerobic exercise for 30 minutes or more. This will not only achieve the goal of weight loss, but also improve your endurance and cardiorespiratory function.

3. Oxygen

In the foregoing, I mentioned that fatty acids can be decomposed into carbon dioxide and water and emit large amounts of energy under conditions of sufficient oxygen supply. Therefore, oxygen is the key to aerobic exercise and fat loss. It is necessary to ensure adequate oxygen intake during exercise, but This is not to say that taking deep breaths during exercise will ensure oxygen intake, because the amount of inspired oxygen and the amount of inhaled air do not always correspond. If many people in the room jump to aerobic exercise together, you can imagine How much oxygen a person can allocate, so it is best to do aerobic exercise outdoors or in a well-ventilated room.

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