Aerobic exercise, the more frequent and prolonged it is, the more calories it burns… You need to check if you need strength training to increase the intensity.
There are people who do aerobic exercise such as walking and running every day to lose weight. Even though I run hard every day, I feel like I am not losing weight or losing it slowly. Is aerobic exercise not very helpful in losing weight? When your goal is to lose weight, you need to use a different strategy. It is necessary to check whether you are repeating low-intensity aerobic exercise, whether you are excluding strength training altogether, and whether there is a problem with diet management.
The more frequently you do aerobic exercise and the longer you exercise, the more calories you burn. This is because the more calories you consume than the calories you consume, the better it is for dieting. Nevertheless, there is a reason why you should combine strength training. At the moment of exercise, aerobic exercise can consume more calories than strength training, but in the long run, strength training should boost metabolism to actively burn calories even while resting. Since the time spent sitting still is absolutely longer than the time spent exercising most of the time in daily life, it is necessary to increase calorie consumption at rest by increasing metabolism.
It is better to mix aerobic exercise in a complex way… Stimulation and intensity control are the key.
Just as you should combine aerobic exercise and strength training, it is better to mix aerobic exercise in a complex manner. This is because the body part 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 outside.
When our body is exposed to the same stimulation and intensity every day, it adapts and has a hard time losing weight. The reason you don’t lose weight even if you come home from work every evening and take a walk around the park may be because you’re repeating exercises that make it difficult to burn more calories. Walking leisurely is better than taking a rest, but it is not enough to lose weight. When doing 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 is important to continue exercising consistently, so for those who cannot spare 30 minutes a day, it is a good idea to do it in 10-minute increments rather than 30 minutes straight. This is a way to exercise in 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 lower it. Exercises in the form of repeated sprinting and light walking or running help build muscle mass, improve endurance, and even help lose weight.
If beginners start exercising for the first time and engage in high-intensity exercise from the beginning, they may lose interest in exercising and easily give up. For the first 2-3 weeks, focus on consistently doing aerobic exercise. Afterwards, perform short, high-intensity exercises about twice a week.
Exercise 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 make a schedule. Eating a healthy diet is also important. To achieve your weight loss goal, you need to eat a nutrient-dense diet, including vegetables, fruits, lean proteins, and whole grains.
[관련기사]
☞When menstruation comes, “I want a divorce from my husband”… What is this disease that has plagued Australian women for 7 years?
☞“Women’s sex drive soars by 383%”… Does ‘this diet’ also increase sexual excitement?
☞“I change my panties every day”…what? You don’t have to change clothes?
☞Shinji, who lost 11kg, the secret to perfect leggings fit at 45kg is ‘this exercise’?
☞“Is your sex life more satisfying if you sleep naked?”…What is the difference between naked body and pajamas?
Reporter Jeong Eun-ji (jeje@kormedi.com)
Copyrightⓒ ‘Honest Knowledge for Health’ Comedy.com / Reproduction and redistribution prohibited
2024-01-18 12:06:00
#Walking #running #aerobic #exercise #day #losing #weight #Nate #News
