When it comes to aerobic (oxygen-containing) exercise, what are the best methods and what are the benefits? I will discuss the matter in detail here. I’m going to give you the aerobic exercise samples and the rules to follow. Now, it’s time to learn everything about aerobics!
Getting rid of stubborn body oils and achieving the best possible form may require some aerobic exercise. There is a wide range of known aerobic methods and ways to associate them with cardio. In fact, he is free of his excess weight and confused enough to show off his hard-earned muscles.
The answer is the question: What are the best types of aerobic exercise? Is there a perfect way to burn fat by cardiovascular, if so, what is it? The nature of the aerobic exercise requires oil as the primary fuel source. Carbohydrate and protein are used on a smaller scale. It is therefore clear that a certain amount of aerobic work will be required to burn fat.
Some aerobic exercises:
Aerobic exercises may include the above and variations thereof. (Common points is that the body’s largest muscle groups are being operated). The purpose of this article is to determine the best aerobic exercise methods for fat burning and to explain the reasons why these methods are effective.
During aerobic exercise, oxygen, fat and carbohydrate are combined to produce adenosine triphosphate (ATP). ATP is the primary energy source for all body cells.
Compared to carbohydrate and protein, our bodies have a large fat storage. The presence of oxygen can easily activate the oils. Since the body is a more efficient fuel source for aerobic exercise, fat stores will be used primarily during exercise. For this reason, fat provides energy longer than anaerobic and short term explosive reactions such as glucose.
So, the aerobic work done with the mid-tempo (50-75 percent of the Maximum Heart Rate) seems to burn more of the actual fat. Does it really help a great deal of fat burning in the long term? Some research says it wasn’t.
It seems that when we increase the Maximum Heart Rate (ECG) rate to 75 percent and above in aerobic studies, we burn more total calories. This certainly means more total fat loss in the long term. (You can easily calculate your Maximum Heart Rate by age 220).
If your workout remains within aerobic limits (which use oxygen) and does not fall into anaerobic (ie carbohydrate) fuels, it is better. How high-paced, so good.
As with low-paced aerobics, if more total calories are used, relatively less fat is burned, these calories are more likely to be stored and fat burning will be much less. When the high-tempo aerobic is done, the body burns much more total calories while the fat calories burned.
These low-paced exercises do not mean any useless. There are situations where we will use them, as will be explained later. However, if you are aiming to burn large amounts of fat as soon as possible, high-paced aerobic training will be a great choice for you. Let’s compare the benefits of high and low-paced aerobics.
Benefits of Aerobic Exercise
All forms of aerobic exercise provide many similar benefits. High and low-paced methods (although supposedly both in the fat burning range) have different benefits for them.
In order to benefit from a certain aerobic method, it is necessary to decide at what pace the exercise is to be performed first. First of all, it is necessary to determine the lower and upper limits of the target heart rate. The lower end of the interval is 55 percent of the Maximum Heart Rate (MKAH), and the upper end is 80 percent of the MKAH. You can find these values using a calculator. (Take out your age from 220, multiply the result by 0.55, then 0.80)
Aerobic exercise (regardless of intensity) will help:
- Strengthens the muscles used during breathing to support lung function.
- Increases the total number of red blood cells, facilitates the use of oxygen in the body.
- By strengthening the heart muscles, the heart’s blood pumping efficiency increases.
- Improves mental health, reducing stress and tension.
- It facilitates circulation of the blood to the end points of the body.
- It increases self-esteem and makes you feel better.
Low-Medium tempo aerobic work (50-75 percent of MSC):
- Because of less pressure on the joints, this tempo is ideal for obese and overweight people.
- It burns fat directly (instead of burning from total calories) and can be done for a long time.
- After intensive and compelling training, active recovery can be used.
Medium-to-high-paced aerobic work (70-85 percent of the MKAH):
- It provides more total calories, and consequently more total fat burning.
- It increases the metabolic rate (during and after exercise) to a greater extent than low-paced aerobics.
- It provides benefits such as greater durability, power and athletic performance.
- Helps prevent bone resorption.