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Eight Errors of aerobic exercise

By: aerobic, Sun May 30th, 2010

● Mistakes I: aerobic exercise shox NZ than strength training area in the control of body fat better. Fact: Aerobic exercise in conjunction with strength training is the ideal level of body fat control the best way. For the following two reasons many people mistakenly think that aerobic exercise alone on the most effective control and reduction of body fat. ① First, aerobic exercise is fat consumption, while strength training consumption of sugar is stored in the body: ② in the setting of heart rate within 45 minutes of aerobic exercise than strength training the same time, consume more calories and practice the stop-force training needs rest between each group, much less calories. Reason is this: aerobic exercise can achieve the purpose of consumption of calories, but it can not increase the metabolic rate of a long time. Although not a long time to improve strength training heart rate, but it increased the total muscle, so that metabolic rate is higher, people in the rest can burn more calories. This is the combination of aerobic exercise and strength training to lose weight is the best method of reasons. ● Misunderstanding 2: aerobic workouts nike clearance . Facts: a good thing done that could be bad, leading to opposite results. Aerobic exercise is also true. Although it is an effective way to fat consumption, but consumption of long aerobic exercise not only fat but also muscle [study found that two hours of aerobic exercise in the amount of 90% of the body can run out of white ammonia acid - on a very important muscle growth amino acids. Typically, a normal level of leucine prevents muscle caused by excessive exercise decomposition. ● Misunderstanding 3: low-intensity aerobic exercise burn more fat. Fact: Incorrect. The principle is to reduce fat calories you consume each day to more than absorb the heat, high intensity exercise than low intensity training can burn more calories. Exercise physiologists found that physical activity to achieve 60% maximum heart rate, body fat consumption than sugar (glycogen) or protein (muscle) to be more. However, if the exercise intensity and then a large number, that is, more than 75% of maximum heart rate, your body will be directly to the fat, sugar, protein, all as a source of energy. That means you turn out to be more bitter, the more calories consumed. However, for beginners, it should follow the principle of gradual and orderly progress, gradually increase the amount of exercise, can effectively improve cardiovascular function, it is possible to adapt to a larger amount of exercise intensity. ● Mistakes four: do first aerobic exercise, strength training and then to become slim. Fact: To burn more calories in aerobic activity is necessary to a certain degree of strength, the ideal way to reach more than 70% of maximum heart rate. The power of exercise is increased muscle, in an ideal position with the right, under the weight of each repeat 6-12 times better. The most sensible approach is to first after a brief warm-up for strength training, and do aerobic activities. If you put on before the aerobic activity, because it can reduce muscle glycogen reserves and devour your power, your weight might not only did not reduce, but will increase. Conversely, if you start to strength training, you will soon reach the state you need, do aerobic exercise preparation. ● Mistakes 5: do 20 minutes of aerobic exercise, to eat sweets or other delicious consumed. Fact: If you had to eat sweets consumed occasionally extend what aerobic exercise time not so bad, but if it becomes a habit, the result can only be detrimental. If you exercise regularly in order to extend the time as an excuse for overeating, you actually have their own place in the over-training situation, then your body is no time to fatigue from over-training them to recover Nike wholesaler . When the body can not adapt to training, to achieve the purpose of increasing muscle and reduced fat is very difficult. Because of excessive training can lead to excessive secretion of catabolic hormones, the hormone attached to the muscle, so that the muscles can not be synthesized. So often in excessive consumption of a meal, should, the next point of aerobic training intensity increased slightly, or reducing calorie intake the next meal. ● Mistakes six: a lot of cardio and light strength training will help reduce the level of undesirable body fat while maintaining muscle. Fact: body fat test can be expressed in other body tissue fat (muscle, bone, etc.) ratio. One of the keys to reduce fat is to have more muscle. Indeed, nothing more than to improve the dismal shape of two ways, namely, the fat lost as much as possible, the development of the muscles as much as possible. Choose aerobic exercise reduced fat people to achieve the purpose, of course, but when they are engaged in excessive aerobic exercise, strength training will be cast aside or light strength training, the absolute amount sufficient to maintain muscle, if the total amount of reduced muscle , lower resting metabolic rate, body fat ratio will rise. To change the ratio of fat and muscle, the relative weight should be used more strength exercises to develop and maintain the muscle volume. Strength exercises, for medium to high intensity aerobic exercise. ● Misunderstanding 7: go to the gym for aerobic exercise before, eat a healthy diet, increase point energy. Fact: Exercise before the meal contents to see how long you exercise after a meal. If your goal is to reduce fat, preferably 3 hours before exercise when the intake of nutritionally balanced meal; If you want aerobic exercise time from 1.5 to 2 hours before the meal, the amount should be reduced meals, if you are in 1 hour will be carried out within the aerobic exercise, do not ingest carbohydrates. The reason is this: after 10-20 minutes of aerobic exercise, the body began to consume fat (mainly). The body can effectively burn fat as subjects consumed depends on your blood glucose levels. Obviously, if you intake is high-carbon material hydration station, then the blood glucose level will be high, glucose can delay the body to consume fat as a fuel Bureau of time. ● Mistakes 8: low-intensity aerobic exercise not only burns fat, but also benefit heart health. Fact: American Heart Association, pointed out that 3-4 times a week, at least 30 minutes each time to the maximum exercise heart rate of 50-75% best aerobic exercise on the heart. It will on the cardiovascular system and improve heart and lung function have a positive effect, and significantly reduce the risk of related diseases. American Heart Association recommendations, beginners exercise heart rate to 50% of maximal heart rate is appropriate, a few weeks, the intensity gradually increased to 75% of maximum heart rate. In short, the greater the training intensity. The better to keep your body. Because, like the heart and other parts, is a muscle, it also requires high-intensity exercise!