Aerobic exercise, the more frequent and prolonged it is, the more calories it burns… You need to check whether strength training is necessary to increase the intensity.
There are people who do aerobic exercises such as walking and running every day to lose weight. Even though I run hard every day, I feel like I’m not losing weight or losing it slowly. Isn’t aerobic exercise very helpful for losing weight? When your goal is to lose weight, you need to use a different strategy. You need to check whether you are repeating low-intensity aerobic exercises, whether you are excluding strength training altogether, and whether there is a problem with diet management.
The more frequently you exercise aerobically and the longer you exercise, the more calories you will burn. This is because the more calories you consume relative to calories expended, the better it is for the diet. However, there is a reason why strength training should be done simultaneously. At the time of exercise, aerobic exercise can consume more calories than strength training, but in the long term, strength training should stimulate your metabolism to actively burn calories even at rest. Since the time spent sitting still is absolutely longer than the time spent exercising for most of your daily life, you need to increase your resting calorie burn by increasing your metabolism.
It is best to combine aerobic exercise in a complex way… Stimulation and control of intensity are the key.
Just as you should combine aerobic exercise and strength training, it’s best to combine aerobic exercise in a complex way. This is because the part of the body that is stimulated is different for each aerobic exercise and the intensity and effect of the exercise can also vary. You can run on a treadmill, ride an elliptical or indoor bike, swim or jog outdoors.
When our body is exposed to the same stimulation and intensity every day, it adapts and has difficulty losing weight. The reason you don’t lose weight even if you come home from work every evening and take a walk in the park may be because you are repeating exercises that make it difficult to burn more calories. Walking calmly is better than resting, but it is not enough to lose weight. When you do aerobic exercise, you should do it for at least 30 minutes a day and at an intensity that can maintain at least 60-70% of your maximum heart rate.
It’s important to continue exercising consistently, so for those who can’t dedicate 30 minutes a day, it’s a good idea to do so in 10-minute increments rather than 30 minutes consecutively. This is a way to practice your daily life by dividing it into commuting time, lunch time, and work time. You can also do high-intensity interval training where you increase the intensity and then reduce it. Exercises in the form of repeated sprints and light walking or running help build muscle mass, improve endurance and even lose weight.
If beginners start exercising for the first time and engage in high-intensity exercise right from the start, they may lose interest in exercise and give up easily. For the first 2-3 weeks, focus on consistently performing aerobic exercises. After that, perform short, high-intensity exercises about twice a week.
Get physically active by doing strength training twice a week, high-intensity aerobic exercise twice a week, medium-intensity aerobic exercise once, resting once, and low-intensity aerobic exercise such as a weekend walk once a week . You can set a schedule. Eating a healthy diet is also important. To reach your weight loss goal, you need to eat a nutrient-dense diet that includes vegetables, fruits, lean proteins, and whole grains.
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Reporter Jeong Eun-ji ([email protected])
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2024-01-18 12:06:00
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