How does aerobic exercise affect body shape?


In the process of fat loss and shaping, different goals will affect the choice of method. For example, if your goal is to lose weight, most of my friends will choose aerobic exercise in the choice of exercise methods. Because from the perspective of fat burning efficiency, aerobic exercise is more advantageous; but if your goal is to shape, you can't equate aerobic exercise with shaping training, because although aerobic exercise can help you burn calories, but It doesn't help you get in shape.
But, if it's the other way around, do you want to do aerobic exercise during your toning? Many friends will give the answer no, but even if your goal is not to lose fat, aerobic exercise still plays an important role.
The effect of aerobic exercise on shaping
1. Aerobic exercise burns fat and helps you maintain weight
When our goals are set, the premise may be that we have successfully lost fat, or that we are not fat. Then, when shaping, in addition to targeted shaping training, it is also very important not to let yourself gain weight.
At this time, aerobic exercise can help you control your weight well, because aerobic exercise can accelerate fat burning, and aerobic exercise will have a higher proportion of fat burning. If your exercise intensity is sufficient, then the diet method can be relatively easy, which is more conducive to the adherence of the diet plan.
In addition, aerobic exercise causes mitochondria (where fat burning occurs) to become larger and more numerous, and the number of aerobic metabolic enzymes increases. Over time, these factors cause your body to burn more fat than carbohydrates for energy, so you can maintain your weight better.
2. Aerobic exercise improves muscular endurance
During strength training, the body converts glucose into ATP (adenosine triphosphate) through glycolysis, which provides energy for exercise. During this conversion, lactic acid is produced and rapidly accumulates in the muscles. Muscle pain occurs when lactic acid builds up to a certain level, preventing you from training.
At this time, the role of aerobic exercise is to provide oxygen to the muscles, thereby delaying the accumulation of lactic acid, thereby improving muscle endurance.
3. Aerobic Exercise Can Help Muscle Recovery
Aerobic exercise helps expand the capillary network, and the more capillaries there are, the more efficiently the body can function on the muscles. And capillaries can also clean up metabolic waste, thereby improving the efficiency of the nutrient transport system, which can accelerate muscle recovery.
Through the above three aspects, we can understand that aerobic exercise also plays an important role in the shaping process. Not only does it help us manage our weight, but it also helps improve muscular endurance and muscle recovery, so even if your goal is no longer to lose fat, cardio can't be left out.
How to do aerobic exercise
Whether it is in the process of losing fat or in the process of shaping, a moderate amount of aerobic exercise can play a positive role. However, if we want to make aerobic exercise more effective, we need to think about efficiency. An important factor, so whether your goal is to lose fat or get in shape, there are some principles to follow.
1. Intensity of aerobic exercise
Exercise intensity will directly affect the fat burning efficiency, so in order to improve the fat burning efficiency of aerobic exercise, the exercise intensity should not be too low. In general, exercise intensity will be assessed from the perspective of heart rate. Make aerobic exercise more effective for fat burning. When doing aerobic exercise, the heart rate should reach between 50-80% of the maximum heart rate, which is 220 years old.
Then, if you can't know your heart rate state during exercise, you can judge it from your physical feeling, that is, to achieve a state of being tired but insisting.
2. Duration of aerobic exercise
During cardio, your goal is either to burn more calories or to supplement strength training to get the benefits of cardio. What you need to know is that the longer you exercise, the better, and the longer you exercise. Not only is it unnecessary, it can be counterproductive.
Therefore, in order to achieve the ideal fat burning state for aerobic exercise without causing excessive exercise, in terms of exercise time, it is enough to control it to about 45 minutes. Of course, you may have difficulty in the early stages of exercise. Take your time, take your time, and slowly improve. Additionally, you can also divide your cardio into sections to achieve the same effect.
3. Frequency of aerobic exercise
How to schedule your exercise frequency? Generally, 3-5 times a week is enough. At this point, you'll also need to consider how much strength training you'll be doing between the week, but no matter how you schedule it, at least two days of complete rest each week.
4. Diverse aerobic exercise
We know that if you stick to the same exercise for a long time, the body will adapt and the exercise efficiency will decrease. Then, in order to maintain ideal exercise efficiency, it is necessary to break or prolong the body's adaptation to a certain exercise. A great way to do this is to cross-train. At the same time, different aerobic exercise methods mainly involve different muscles, so this is also a kind of protection for the joints, which can reduce the possibility of injury.