Let's take a look at some misunderstandings about cardio equipment fitness.
Myth 1: The more aerobic exercise, the better
In fact:Long-term aerobic exercise consumes not only fat, but also muscle. Studies have found that two hours of moderate aerobic exercise can deplete 90% of the body's leucine - an amino acid that is very important for muscle growth.
Myth 2:Do aerobic exercise first, then strength exercises to get slimmer.
In fact:In order to burn more calories, a certain intensity is required in aerobic activities. The ideal way is to reach more than 70% of the maximum heart rate.The purpose of strength training is to increase muscle. The wisest way is to perform strength training first after a short warm-up, and then do aerobic activities.If you put aerobic activity first, since it reduces muscle glycogen stores, you may not lose weight but actually gain weight.Conversely, if you do strength exercises first, you'll quickly get to where you need to be and be aerobically ready.
Myth 3:Doing plenty of aerobic and light strength exercises will help reduce undesirable body fat levels while maintaining muscle.
In fact:A body fat test indicates the ratio of fat to other body tissues (muscle, bone, etc.).One of the keys to losing fat is having more muscle.Indeed, there are only two ways to improve a frustrating body shape, which is to lose as much fat as possible and develop as much muscle as possible.People who choose aerobic exercise can certainly achieve the goal of losing fat, but when they engage in excessive aerobic exercise, abandon strength exercises, or perform light strength exercises, it is definitely not enough to maintain total muscle mass. If the total muscle mass is reduced, the metabolic rate in the resting state decreases, and the body fat ratio will increase accordingly.
To change the fat-to-muscle ratio, relatively heavy strength exercises should be used to develop and maintain total muscle mass.After your strength exercises, perform a moderate to high-intensity aerobic workout.
Myth 4:Low-intensity aerobic exercise burns more fat.
In fact:The principle of fat loss is that you burn more calories than you absorb every day. Higher-intensity exercise burns more calories than lower-intensity training.Exercise physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the exercise intensity is higher, that is, when the maximum heart rate is more than 75%, the body will directly use fat, sugar, and protein as energy sources.
Myth 5:Do 20 more minutes of aerobic exercise to burn off those extra sweets or other delicious foods.
When the body cannot adapt to training, it is very difficult to achieve the goals of muscle gain and fat loss. Because overtraining can lead to the excessive secretion of catabolic hormones, which attach to the muscles and prevent them from being synthesized.
In fact:If you are trying to burn off the extra sweets you eat, there is nothing wrong with occasionally extending the aerobic exercise time, but if it becomes a habit, the result will only be harmful rather than beneficial.If you often use extended exercise time as an excuse to overeat, you have actually put yourself in an overtrained situation, and your body will not have time to recover from the fatigue of overtraining.