The best aerobic exercise to lose weight

22nd
DEC

The best aerobic exercise to lose weight

Posted by watertree under Weight loss methods

Campaign to lose weight, there are two: one is aerobic exercise; is an anaerobic exercise. Nutrition experts recommend aerobic exercise to lose weight the best and most healthy. If the increase in physical activity or exercise to treat obesity, 3 months may reduce the 4-5kg weight.

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Physical activity on weight is not only the impact of increased energy consumption, so that the drop in body fat content, but also to ensure that the same or even increase in body weight, physical activity is also better than the control diet on the one hand. Increase physical activity in the early, there will not be significantly decreased body weight, exercise at least 6 weeks in general can be more effective.

Nutrition experts recommend aerobic exercise focused on.

Aerobic exercise is characterized by a low-intensity, rhythmic, uninterrupted, long time. Although aerobic exercise can reduce the number of fat cells, but can inhibit the accumulation of fat in fat cells and reduce cell size. Aerobic exercise can increase insulin sensitivity, so that the muscle cell membrane to enhance the function of insulin receptor, plasma insulin concentration in lower. The latter is aerobic exercise to reduce body fat one of the reasons for good results.

The effects of aerobic exercise depends on the load intensity, duration of exercise and the number of times a week. Strength exercise can be self-test method to control heart rate, heart rate the best goal of the calculation is: (220 – age – a quiet heart rate) / 2 + quiet heart rate. Movement time and frequency can be in the hands of every 30-40 minutes (less intensity when it can be extended accordingly), 3-5 times a week.

Aerobic exercise are the main way: on foot, long-distance running, cycling, aerobics, mountain climbing, Yoga,and so on.

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Reminder: adult daily energy intake of less than 500-600 kilocalories of energy required to lose weight weekly 0.5-1.0kg; sustained weight loss 3-4 months, 3-4-month rate of weight loss after Delay, the average body weight during this period of time to reduce the 7-10kg. Weight management program goals, 3-4 months of weight 5-10kg, fast weight loss on health.