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How to exercise to burn body fat?
Even today, many people believed that the concept of slimming has to do only with the loss of excess pounds. In fact, a drop of weight does not necessarily mean loss of fat, especially when this is done in a limited period of time. To lose weight correctly, it is necessary to decrease body fat and at the same time maintain or increase that lean. It is essential, therefore, understand how to train for fat burning.
kilograms of lean mass (leading to a reduction in metabolism, slowing weight loss) it is important to train with the right intensity and the correct style. No need to go to the gym every day; do this every other day is more than enough, as long as the workouts have an intensity and duration as to stimulate metabolism. A good method is to address, within a session, before the weight room (the typical anaerobic training) and only then in the aerobic workout. In fact, for the years the weights are necessary on the great carbohydrate reserves, leading to the start of training.
The aerobic phase:
In step aerobics to choose exercises that involve several muscle groups at the same time; excellent result, for example, bending the legs and arms, pulling and pushing. Act simultaneously on different muscles forces the body to a greater caloric expenditure and at the same time increases the strength, coordination and balance more than is able to make a single exercise. Aerobic training, however, must be moderate; a workout too long and too intense risks being affect lean mass. Twenty minutes performed after an anaerobic training are perfect to get results.
A longer aerobic activity allows to better metabolize fats; This is true because, after 20 minutes, a phenomenon known as the Krebs cycle which increases the percentage of fat metabolised. The speech in its entirety is quite complex and many factors must be taken into account. Although the calories burned per minute increase with exercise intensity, second percent fat browsed on total calories decreases, and increasing the risk of burning lean tissue. As if that weren’t enough, the percentage of fat burned increases with the duration of the exercise and the amount of muscle mass. Intricate, right?
Maximum heart rate (hrmax):
When you make a workout heart rate should be monitored. Once estimated that the heart can reach maximum heart rate under stress. Its measurement, in most cases, is obtained by approximate formulas by conducting a stress test.
Current technology, even a heart rate monitor (such as one of several Polar patterns) can properly measure the HR and the HR max.
Because the aerobic method does not lose weight
To make sure that the appliance can work as efficiently as cardiorespiratory (in burning fat), losing weight you will need to work between 65 and 85% of your maximum heart rate (100-120 Bpm in a medium).
The problem for those who want to lose weight â preserving lean mass â is not a simple solution. Often those who want to lose weight, it is recommended that you perform long walks. About Us The reasoning that drives us to recommend this technique is the idea of increasing the percentage of fat burned. However to understand the extent of this reasoning just thinking that when, as a percentage, we burn more fat is while we sleep.
The 90% is still little …
In addition, other research suggests that after an intense ride on 24 hours during which accelerated metabolism remains to continue to burn calories and fat. Research has shown that the amount of calories burned during aerobic exercise in 24 hours and a very bland is low … You can lose weight too but if we walk all day. For those who does a sedentary job and needs to catch up with an hour of gym, consider another approach.
Sidebar: aerobic activity vs. anaerobic activity
The High Intensity Interval Training and the Tabata training:
The answer to these problems is by a training methodology that is spreading more and more in recent years, and is represented by the HIIT, High-Intensity Interval Training. It is a cardio workout that alternates periods characterized by short and intense anaerobic exercise to other active recovery, achieved through