The longer the exercise time, the better the fat burning and weight loss effect. This is the best way to exercise.

According to research, the benefits of aerobic exercise include:

1. Increase cardiopulmonary aerobic capacity:

Cardiopulmonary function can be enhanced through training. If you lack the habit of exercising, you may feel dizzy, nauseous, pale, etc. when you engage in intense or high-intensity exercise all of a sudden. This is because the oxygen in the blood cannot be supplied in time. However, by increasing the exercise time, the cardiopulmonary aerobic capacity will also improve. Each heartbeat can transport more blood. If you want a strong heart, you need to slowly accumulate your cardiopulmonary adaptability. Moderate aerobic exercise can also help your muscles use fat as an energy source more effectively and improve their fat burning ability.

2 Helps you sleep and relax:

You may have experienced insomnia after exercise, poor sleep quality, or even changes in physiological conditions such as constipation or bloating. This is most likely because your usual exercise intensity is too high, or the exercise time is too close to sleep time, allowing the sympathetic nervous system to dominate your body. If you are in this high-pressure state for a long time, it will be bad for your body and will also affect muscle synthesis and nutrient absorption after exercise. However, low-intensity aerobic exercise is mainly dominated by the parasympathetic nervous system, which helps the body's muscle synthesis and relaxation. Studies have shown that insomniacs who engage in low-intensity aerobic exercise in the evening can fall asleep 57% faster at night. Aerobic exercise can also help relieve muscle soreness caused by heavy training. If you are really sore all over, you might as well try some simple dynamic recovery to maintain the balance of the sympathetic, parasympathetic and autonomic nervous systems.

3 Helps you recover faster during anaerobic exercise:

When you engage in high-intensity exercise, your body will enter the anaerobic zone (lactic acid system/glycolysis system) from the aerobic zone. With each high-intensity, all-out movement, your heart rate will get faster and faster. If your heart is not functioning well, after repeating anaerobic exercise 2 to 3 times, your heart rate may be difficult to lower. Your body will be trapped in the anaerobic zone, gasping for breath, and your speed will begin to slow down and your movements will become sluggish. At this time, adding some low-intensity aerobic training can make your heart work more efficiently. A good aerobic supply system can help you perform better in anaerobic metabolism and recover faster during anaerobic exercise.

Aerobic exercise has so many benefits, so are you like me before, wanting to lose weight and reduce fat, spending a lot of time every day doing low-intensity aerobic exercises such as brisk walking, jogging, aerobics, and stepping machines, just to get rid of those few bits of fat on your body?

Yes, aerobic exercise is relatively low intensity, with the heart rate maintained at around 50% to 70%, so the body can certainly continue exercising for a long time. People who have just started exercising always have a misconception that the longer the exercise time, the better the fat burning and weight loss effects. Indeed, perhaps in the early stages of exercise, engaging in low-intensity aerobic exercise will make you feel that your physical fitness is getting better and better. After all, you may feel tired after jogging for 15 minutes at the beginning, but you can run for 30 minutes half a month later. This is because your body's nervous system begins to adapt, and the aerobic capacity of your cardiopulmonary system improves. The strength and oxygen supply required are even less than at the beginning, so you find it easier and start to lengthen your exercise time and want to increase the intensity.

However, if you spent 50 minutes on the treadmill and burned 350 calories, these 350 calories are not entirely accumulated fat in the body. During aerobic exercise, the energy supply is usually carbohydrates and fats, followed by protein. So after a long period of aerobic exercise, when the sugar sources in the body are burned out, fat and muscle will be burned next. Perhaps you have heard that aerobic exercise burns muscle, and this is the reason. Moreover, long-term low-intensity aerobic exercise can easily stimulate appetite, causing hunger after exercise. A commercially available braised chicken leg lunch box contains about 750 to 800 calories, which can double the calories you burned within half an hour. It is also possible that due to fatigue from long-term exercise, the body instinctively reduces the amount of activity for the whole day to save energy and reduce metabolism.

This is why when you see someone sweating on a treadmill in the gym all day, they may see some improvements in their physical condition, but their overall body shape may not have made much progress. Just like I did before, I did long-term aerobic exercise crazily and continuously, treating aerobic exercise as a way to consume calories, but at the same time burning muscle. The reduction in muscle mass caused the basal metabolic rate to decrease, so when I lost weight and stopped aerobic exercise, I immediately gained weight again!

Aerobic exercise has its advantages, but it also has its disadvantages. It's not that you don't need aerobic exercise at all. If you want to control your body shape and maintain your cardiopulmonary capacity in the long term, a moderate amount of aerobic exercise is good. However, aerobic exercise should not be used as a way to burn calories in a short period of time, like eating an extra piece of cake yesterday and then running like crazy the next day to atone for your sin. Unless your short-term goal is to lose a lot of weight now and then gain weight again later, it's okay. But I don't think anyone wants that!

When you are wondering how much aerobic exercise you need to do to lose fat, it is recommended that you start by adjusting your eating habits and develop the habit of "selecting food", focusing on the original form of food, reducing the intake of processed products and refined carbohydrates, and choosing more foods with higher nutritional value. When you develop correct eating habits and your body shape continues to remain unchanged, if you want to burn more fat through exercise, then gradually adding some aerobic exercise will be helpful. Moreover, in addition to aerobic exercise, you also need strength training. Having muscles = better body shape, better curves, and maintaining metabolism.

Everyone has a different arrangement of aerobic exercise and strength training for fat loss. Some people have time to train twice a day, separating strength training and aerobic exercise; some people do strength training one day and aerobic exercise the other day; but more people don’t have that much time, but what should they do if they also want to achieve good fat loss results? In the next article, I will share with you a more efficient way.

This article is from Gaobao Book Edition "Hannah Women's Power Assists You to Gain Muscle and Lose Fat, Keep Fit and Keep Healthy! : A diet concept to transform your body shape and reduce body fat X 21-day high-efficiency bodyweight exercise schedule, eat, move and lose weight at the same time! 》