Anaerobic + aerobic exercise alternately burns fat and loses weight, which is beyond imagination

In order to lose fat, even though I was very tired after get off work, I still mustered up my strong willpower to walk into the gym, step on the treadmill and start exercising! After running for 30 minutes breathlessly, I looked down at the calorie consumption displayed on the screen and found that it was only 200 calories! A bowl of white rice contains about 360 calories, which can replenish the calories consumed immediately. Will I really lose weight if I exercise so hard every day?

Everyone knows that in addition to controlling diet, regular exercise is also the golden rule for weight loss. However, many people feel discouraged during exercise because no matter how long they run or how tired they are, they don’t seem to lose weight. How could this happen?

Exercise is divided into aerobic and anaerobic exercises to help lose weight

First of all, we should understand the significance of "exercise" for weight loss. Exercise can be divided into aerobic exercise (swimming, jogging, playing ball, dancing, cycling, etc.) and anaerobic exercise (gravity training, sit-ups, etc.). The former can enhance cardiopulmonary function, while the latter mainly exercises muscle endurance. When doing aerobic exercise, we can breathe more smoothly and regularly, but when doing anaerobic exercise, our breathing has no fixed rhythm and we may often gasp for breath.

However, both aerobic and anaerobic exercise can help increase muscle function, and "muscle" plays a very important role in the weight loss process. As long as you exercise your muscles correctly, you don't have to be particularly concerned about the calorie consumption numbers on the treadmill; because the benefits of enhanced muscle function will not be shown on fitness equipment.

Exercise can enhance muscle function, increase body temperature, and promote blood circulation, all of which are helpful for weight loss.

Increased body temperature has many benefits: increased fat burning efficiency

Zhang Ruowei, a Chinese medicine practitioner who specializes in weight loss and body shaping, said that in addition to maintaining the body's posture and helping us move, muscles also have another function that many people are not aware of - raising body temperature. After exercising for a period of time, muscle function improves, muscle mass increases and becomes firmer, and body temperature will rise accordingly. For every 1 degree Celsius increase in body temperature, the basal metabolic rate will increase by about 12%, and the secretion of growth hormone in the body will also increase. Growth hormone can break down fat and help burn fat.

After exercise, muscles are exercised, body temperature rises, and blood circulation improves. Through a series of biochemical reactions, the fat "burning effect" can last for about 12 hours. Therefore, although the calorie consumption figures on the treadmill are not high, it does not mean that it is not helpful for weight loss. As long as you maintain the right exercise habits, it is indeed possible to lose weight even while sleeping!

If you want your body to quickly enter the fat burning stage, it is recommended to do anaerobic exercise first and then aerobic exercise.

Anaerobic + aerobic exercise quickly enters the fat burning stage

However, modern people lead busy lives, so what kind of exercise can increase weight loss efficiency? Chinese medicine practitioner Zhang Ruowei suggests that you may want to alternate between anaerobic and aerobic exercise, which can achieve exercise results more quickly and burn fat more efficiently.

Since anaerobic exercise mainly trains the "fast muscle" groups with instantaneous explosive power, it can easily stimulate the secretion of growth hormone. Therefore, if you do anaerobic exercise first and then 5 to 10 minutes of aerobic exercise, the body fat will begin to burn and the weight loss effect can be said to be twice the result with half the effort. Here I will teach you an "anaerobic + aerobic" exercise method:

Smart settings for 30 minutes of efficient exercise on the treadmill

Before using the treadmill each time, set the speed to 8 kilometers per hour and run continuously for 5 minutes. The running speed at this time is relatively fast, and you will be out of breath and unable to breathe smoothly, which is considered anaerobic exercise. After completion, adjust the speed to 5 kilometers per hour and continue running for 5 minutes. This is a jogging exercise in which you can breathe smoothly. Combining these two running methods is an "anaerobic + aerobic" cycle.

Follow this method for three consecutive cycles, with a total exercise time of 30 minutes, and today's weight loss exercise training is completed. Although this method looks simple, it is very effective in reducing fat and can help everyone lose weight more easily!

Eat healthy, work and rest normally to avoid the vicious cycle of weight gain

On the other hand, Chinese medicine practitioner Zhang Ruowei reminds us that the purpose of weight loss is to reduce fat and increase muscle, so that weight loss can be healthy and effective. Never use improper methods such as skipping dinner or eating starch to lose weight, otherwise you may only lose muscle, but gain fat again, and be trapped in a vicious cycle of weight loss and weight gain forever, which is not worth the effort. In addition to exercise, don’t forget to eat a healthy diet and maintain a normal schedule, so that the weight loss effect will be fast and lasting!