Weight loss must do aerobic exercise only do aerobic exercise can lose weight

For most people who want to lose fat, improve cardio, or maintain a healthy body through exercise, aerobic exercise is the first category of exercise to start. However, if you want to rely on the same cardio exercise to burn fat, then after 8 weeks you may be disappointed! The following article tells you why?

Don't do cardio the same way

According to research, after a person does only aerobic exercise for 6-8 weeks, the body will enter a plateau of aerobic capacity, which means that if you do longer aerobic training, the aerobic capacity will not become better. If you still insist on reducing body fat through continuous aerobic exercise, some people may choose to eat less, but this is also a dead end, because eating less will not have the energy to do aerobic exercise, but let your aerobic capacity to reduce, that is, to reduce your fat-burning capacity, falling into a vicious circle, and finally may even have problems moving, let alone running!

Aerobic exercise for too long Accelerated aging, prone to disease

Aerobic exercise in the body generated by the oxidation, the production of the well-known free radicals, under normal circumstances our body can be through their own antioxidant substances to neutralize the free radicals. However, when we have done aerobic exercise for a long time, the body can not prepare more antioxidants to neutralize the large number of free radicals that are constantly created, our body will be in the metabolic environment of too many free radicals to accelerate aging. Prolonged aerobic exercise will produce stress on the body's adrenal glands, which is also a human self-protection mechanism, adrenal stress will make adrenaline secretion out of balance. And this adrenaline imbalance will lead to what is generally known as adrenal fatigue. The most common symptoms of adrenal fatigue are that the body feels tired all the time, easy to catch a cold, allergy prone, arthritis, anxiety, sleeplessness, memory loss, inability to concentrate, etc.

Aerobic exercise for too long is not easy to burn body fat

In fact, adrenal stress, like all the stresses of daily life, can cause the body to secrete cortisol, which is an endocrine that helps our bodies conserve sugar consumption for future use in more severe conditions. Simply put, the body will store energy in the form of fat, and most of the storage area is the abdomen. This is why some people want to rely on aerobic exercise to lose weight, although desperately running, swimming, bicycling, but I can not imagine that the belly more convex.

Only do aerobic exercise to reduce the amount of fat-burning muscle

In sports science, the indicator usually used to measure the increase or decrease of fat-burning muscle is: testosterone cortisol ratio, if this number becomes higher, then the muscle mass will become higher, on the contrary, if it becomes lower, the muscle mass will become lower. However, unfortunately, because aerobic exercise is a low-intensity exercise, testosterone will not become high, coupled with adrenal stress will increase the secretion of cortisol, testosterone cortisol ratio will also become low because of prolonged aerobic exercise, then you can expect your muscle mass will become lower and lower, that is, to help you burn fat horsepower will shrink, farther and farther away from the goal you want to lose body fat. Therefore, most of the general long-distance runners are lean and thin, precisely because there is little muscle in the body.

Interval exercise can effectively improve the ability

In fact, if you want to have good cardio and keep strong muscles while lowering your body fat percentage, a better choice is interval exercise. Interval exercise is a type of exercise that is sometimes weak and sometimes strong, in fact, most ball games are of this type. That is, during exercise, the heart rate is used as an indicator of the intensity of the exercise, so that the heart rate does not remain at a fixed range during the process. It allows the body to reach a stronger, new level of energy supply. It can make a huge improvement in your health, body composition, and athletic performance.