If you've always wanted to know about aerobics, here's what I've got for you today. You'll learn how to effectively reduce your weight through aerobic exercise. Before today, I didn't tell you to do some aerobic exercise. Have you started walking on the treadmill? I'm not surprised at all. I know what you are thinking. For decades, aerobic exercise has been regarded as the most effective way to lose weight. When it comes to losing weight, running is the first thing that comes to mind.
What we focus on is scientific methods. You already know how to scientifically and reasonably arrange your diet and strength training plan. In fact, the same is true for aerobic exercise.
The myth that running is not aerobic fat loss:
Traditionally, when many people talk about aerobic exercise, they mean long-term running of various kinds, long-distance running, variable speed running, and running at different inclines. But this is not the best way. According to research from the University of Tampa, your body knows how you do aerobic exercise, and your cardio does burn a lot of calories initially. But when, where, and even how you do aerobic exercise (running) is almost the same, your body will quickly adapt to this type of aerobic training.
You need to use more different aerobic exercise methods to achieve fat loss results, not just stop at running.
The best way to lose weight through aerobic exercise:
If you are interested in aerobic exercise, you can refer to more versions of specialized aerobic training tutorials, which will achieve good results through different aerobic exercise methods, not just running. Or you can do aerobics with free equipment while running, take aerobics classes in the gym, and do spinning exercises. More aerobic exercise can be done in outdoor sports, such as football, basketball, badminton, etc.
Many times, people are easily injured when doing aerobic exercise. Constant high-frequency impact will cause abnormal pain in the knees and lower back. Therefore, we have always recommended that everyone strengthen this aspect, so that you can do better in high-frequency aerobic exercise. Such training is called aerobic strength training or high-density training. Today we implement this training plan:
Aerobic Sports strength training method:(repeat twice)
1. Leg lunge squat: do it continuously for 30 seconds, alternating left and right legs, you canAttach dumbbell weights and rest for 30 seconds.
2. Push-ups: Do it continuously for 30 seconds and rest for 30 seconds.
3. Climber: Do it for 30 seconds continuously and rest for 30 seconds.
4. Barbell Squat: Do it continuously for 30 seconds and rest for 30 seconds. Appropriate weight can be attached.
5. Burpees: Do it for 30 seconds continuously and rest for 30 seconds.
(Note: Burpees is one of the United States Marine Corps movements. It is an exercise in which your own body weight is used as resistance, similar to push-ups. Note the method: Push-ups - close the legs, and then use Jump up explosively with your legs, and jump as high as possible. For variations, you can choose to add dumbbells with both hands to increase the difficulty, or stand up without jumping to reduce the difficulty)
Do each action for 30 seconds and then rest for 30 seconds. After two cycles, in about 10 minutes, you will know that you have just completed a very intense aerobic training. The key to aerobic training is that you burn more fat without spending more time running.
So, how long should we train?
For high-intensity training, your training plan needs more than 20 minutes. When the intensity is reduced, the time you spend should be appropriately extended. When you actually start training, take one or two days off each week.
Should we do aerobic exercise for long periods of time?
If you just need to lose fat and build muscle, 20-30 minutes of aerobic exercise about 3 to 4 times a week will do. I already told you to find a day to walk outside for 20 minutes, didn’t I?