Most Needed Physical Training for Weight Loss: Possessing These 3 Qualities Will Improve Your Weight Loss Effect
Physical fitness includes 6 modules: strength, endurance, speed, agility, coordination, and flexibility. For sports weight loss, the most important is endurance quality, which manifests in 3 endurance qualities. Currently, all sports weight loss methods, no matter how they change in form, their roots are based on the aforementioned 3 endurance qualities.
1Aerobic endurance
Aerobic exercise can directly utilize fat as 'fuel' for consumption during the process of exercise, but not just doing aerobic exercise will result in a good weight loss effect, which is related to the level of each person's aerobic endurance. The stronger the aerobic endurance, the better the weight loss effect. Specifically, in two aspects: 1st, the shorter the distance used, the better; 2nd, the same time, the farther the distance completed is better.
Training methods include two aspects: constant speed and variable speed. For example, constant speed running and variable speed running, constant swimming and variable swimming, constant cycling and variable cycling. Constant speed training can directly consume fat, while variable speed training can improve cardiovascular function. After improving cardiovascular function, it can further promote constant speed training and mutually influence each other.
Training time: approximately 40 minutes for one training session will have the best effect.
2Anaerobic endurance
This training cannot directly consume fat during the exercise process, but it can make the body have a very high metabolic level after exercise, so that more energy can be consumed, achieving the effect of weight loss. This is a high-intensity training mode, which needs to fully play the ability of about 3 minutes, making the heart rate close to each person's maximum heart rate (maximum heart rate = 220-age).
The training methods are usually cyclical training, continuously completing several different actions without rest between each action. The choice of actions can be strength training equipment (for example, my 14-day sports weight loss column), or hand exercises (such as my 100 hand exercises for fat reduction class), or combined hand and equipment training. No matter how they are combined, a set takes about 3 minutes and approaches the limit of one's exercise ability. If the heart rate intensity does not approach the maximum heart rate, this training will not have any meaning. Therefore, there must be some foundation in the choice and combination of actions.
Training time: between 15-25 minutes (not including rest time) to reach the peak of maximum ability. If each set is 3 minutes, then the training volume is 4-7 sets.
3Critical point endurance
Aerobic endurance is supplied by the aerobic system; anaerobic exercise is supplied by the phosphagen and glycolysis system. The anaerobic endurance I introduced above belongs to the glycolysis system supplying energy; anaerobic endurance is the kind between the aerobic system and glycolysis system, which can realize the simultaneous consumption of fat during exercise and improve the body's metabolic rate after exercise.
This training form is more diverse, with greater freedom. A training set takes 5-15 minutes to control, it can be combined with equipment strength training and hand exercises, or completely hand exercises, or completely strength training forms.
Training time: approximately 20-30 minutes (not including rest time) to reach the peak of maximum ability.
Summary
From the perspective of exercise intensity, anaerobic endurance is the most intense, followed by critical point endurance, and aerobic endurance has the lowest intensity. From the perspective of training time, aerobic endurance takes the longest, followed by critical point endurance training, and anaerobic endurance training takes the shortest time.
