Fitness Tips

Chapter 18 Why I Can't Lose Weight No matter how much I exercise
Some people will ask: "Since exercise can burn fat. But I usually exercise a lot. Why can't I lose weight?" Actually, this situation is not surprising. How you exercise also determines whether you can let your body lose weight. Fat is consumed in order to achieve the purpose of slimming.

Exercise is divided into aerobic exercise and anaerobic exercise.Aerobic exercise is good for weight loss, but anaerobic exercise has no such effect.If you exercise a lot but don't lose weight.The reason is probably here.So why can aerobic exercise help to lose weight but anaerobic exercise has no such effect?

Aerobic exercise refers to physical exercise performed by the human body under the condition of sufficient oxygen supply.That is to say, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiologically balanced state.Therefore, it is characterized by low intensity, rhythm and long duration.It is required that the time for each exercise should not be less than 1 hour, and insist on 3 to 5 times a week.Aerobic exercise can fully ferment the sugar in the body with oxygen, consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, and regulate the psychological and mental state. It is the main exercise method for fitness.Anaerobic exercise refers to high-speed and strenuous exercise of muscles in a state of "oxygen deficiency".For example, running, weightlifting, throwing, high jump, long jump, tug of war, muscle strength training, etc.Due to excessive speed and explosive force.The sugar in the human body has no time to be decomposed by oxygen, but has to rely on "anaerobic energy supply".Therefore, anaerobic exercise does not burn body fat, so it is not beneficial for weight loss.

So when we lose weight through exercise, how do we know how to do aerobic exercise?This should be judged according to the speed of the heart rate, because no matter what kind of fitness exercise you are engaged in, as an aerobic exercise, the heart rate is generally best at around 130 beats per minute, which is also called the golden heart rate.A heart rate of 130 is for aerobic exercise to consume body fat.Although each person's basal heart rate and maximum heart rate are different, the heart rate of aerobic exercise should not exceed 130 beats per minute, which is 50% to 60% of the maximum oxygen uptake of the human body.In fact, the body begins to mix metabolism when the heart rate reaches 150 beats per minute. If the heart rate reaches 160 beats per minute, or even more than 180 beats per minute, it indicates that the exercise metabolism is carried out under anaerobic exercise.The type of exercise that lasts for more than 30 minutes and keeps the heart rate below 140 beats per minute is aerobic exercise, which can consume fat and achieve good results in weight loss.

Common aerobic exercises in life include: walking, jogging, skating, swimming, cycling, Tai Chi, fitness dancing, aerobics, etc.These exercises can not only serve the purpose of consuming body fat well, but also are simple and easy to do.Do more of this kind of aerobic exercise, and you won't feel that you can't lose weight no matter how much you exercise.

(End of this chapter)