How long does it take to start burning fat with exercise?

After many years of crisscrossing the rivers and lakes, I have found that people who exercise are prone to two extreme misunderstandings:

One of them firmly believes that exercise must be more than 30 minutes, otherwise you can't burn fat.

On the other hand, they run two or three laps of the playground and sit happily waiting for the weight to drop.

In the end, how much time does it take to exercise**?

Scientists have a study in which blood sugar is depleted in the first minute after the subject implants a probe in the arm and after starting exercise, blood flow in the adipose tissue increases after 10 minutes of exercise, indicating that fat begins to burn, and the blood flow in adipose tissue reaches its highest after 30 minutes of exercise. At this time, even if you stop exercising, the maximum concentration of blood flow in adipose tissue can still last for 6 hours, and even if you exercise for more than 30 minutes, you can only continue to burn fat for 6 hours.

In terms of direct calories burned by exercise, if the intensity of exercise is equal, 30 minutes of continuous exercise and 30 minutes of divided exercise add up to 30 minutes, and the calories burned are the same. But if your goal is **, it's best [note that I'm talking about best, not must] for 30 minutes, so that the fat can continue to burn for 6 hours.

In addition to exercise time, exercise intensity is also important. There is a simple way to tell, if you feel that you can still talk when exercising, but you can no longer sing, this intensity is the most suitable. If you can still sing happily, it means that the exercise intensity is not enough; If you can't even speak, it's too intense and needs to be adjusted.

Other physical sensations: such as noticeable warmth, wheezing, and sweating (but note that sweat regulates body temperature. The amount of sweating is not related to the amount of fat burning).

I have a lot of energy, can I exercise for a few hours a day?

Exercise is a good thing, but I want you to do it in moderation. Everything is going to be too much.

When exercising excessively, the human body consumes too much energy, resulting in an imbalance in energy storage, and the obesity gene will reduce the production of ** protein, which will increase people's appetite to take in more energy to supplement the body's needs. On the contrary, it will affect the ** effect. At the same time, the probability of sports injuries increases.

The optimal amount of exercise for fat loss is no more than 90-120 minutes of exercise per day, no more than 5 days a week. Because everyone's physical fitness is different, there will be a deviation in using time to measure whether exercise is excessive, and the easiest way is to use whether the appetite increases after exercise as a reference for whether the exercise is moderate.

If you feel a decrease in appetite after exercising, you should be exercising moderately.

And the appetite is strong after exercise, indicating that the amount of exercise is a bit too much.

1. Exercise that can generally help burn fat is aerobic exercise. For example, swimming, jogging, cycling, brisk walking, race walking, ice skating, tai chi, basketball, football, aerobics, etc. The common denominator of this type of exercise is that it is less intense and lasts longer, which can effectively help burn fat and improve cardiorespiratory endurance.

2. Generally, the poor luck starts to burn fat in about half an hour.

When aerobic exercise, the body first consumes liver glycogen, and when the liver glycogen is consumed, it begins to decompose fat, and the amount of liver glycogen storage varies from person to person, usually the average level is 40 minutes to 1 hour of aerobic exercise for the human body, so it can only be said that it takes at least 30 minutes to start burning fat after 30 minutes.

3. Generally speaking, if the heartbeat reaches more than 110 beats per minute during normal exercise, the human body will feel a little wheezing, and the body will begin to burn fat at this time. Generally speaking, doing this exercise at least 3 times a week is effective in burning fat. However, it is important to note that wanting to burn fat does not mean that you spend a lot of time exercising every day, just half an hour and 1 hour.

4. Exercising for 1 hour can effectively help burn excess body fat, but it should be noted that if you want to lose weight, it is best not to exercise for a long time. Because after the body fat is burned, it will start to grow muscle. Generally, half an hour of moderate exercise a day can be a good way to lose fat, and if you need to train muscles, you can extend the time to more than 1 hour.

Exercise should last more than 40 minutes before you start burning fat.

Exercise needs to reach a certain speed and time to really play its role, exercise should be insisted on for more than 40 minutes, exercise time is insufficient, fat has not been mobilized, can not achieve the purpose of **. "Glycoside sugar is the easiest substance for the body to provide energy, the human body in the exercise, the first consumption is sugar, and then begin to consume fat, to the fat mobilization to provide energy, often need to exercise for more than 40 minutes. ”

As for the sweat volatilized during exercise, it can only mean that the body is hot and needs to reduce the temperature through sweating, which has nothing to do with the best effect. Although the weight will be lost after sweating, it will lose the water excreted, and as long as you replenish the water, the weight will still return. Therefore, the effect of fat loss cannot be measured simply by the amount of sweat it excesses.

Aerobic exercise starts to supply energy from fat after the sugar is consumed, about 20 minutes, and 40 minutes reaches the maximum, that is to say, in order to keep the hunger and prove the effect, you need to do 40 minutes of aerobic exercise in a row, and you can do anaerobic to consume sugar before aerobic exercise, so that you can burn fat for 40 minutes.

Walking briskly outdoors doesn't make you breathe too fast, and it lasts for hours, and most of the exercise burns fat. Moderately vigorous exercise, such as a standard aerobic class, usually lasts 1-2 hours. This type of exercise uses half fat and half liver sugar in the muscles of the person.

Highly intense sports, such as those of athletes, usually only last 30 to 60 minutes. Obviously, if you want to get rid of fat, you should do low-intensity to moderately vigorous exercise. In addition to burning fat directly, low-intensity vigorous exercise has a more useful metabolic effect.

Low-intensity exercise can actually burn a small amount of glucose, so it will make a person's blood sugar tend to the lowest level of normal value. A low normal blood sugar level can lower your insulin, which will make fat cells more able to release fatty acids to provide energy during the rest of the day. So low-intensity exercise can continue to burn fat after you exercise, which is a good thing for the ** person.

However, traditional cardio is not optimal. High-intensity anaerobic training does not burn fat during exercise, but it can increase metabolism throughout the day and burn more calories, while aerobic exercise burns fat during exercise. After strength exercises + aerobic exercise or a combination of high-intensity movements and low-intensity exercise, that is the best exercise for fat loss.

Everyone has no doubt that exercise can burn calories and burn fat, but how long does it take to start burning fat, many people may not know, only know that blind exercise can not achieve good results. Let's take a look at how long exercise can burn fat.

If it is aerobic exercise, the body consumes liver glycogen first, and the liver glycogen begins to decompose fat consumption after the liver glycogen is consumed, although each person's liver glycogen storage is different, but generally speaking, this time is about 20 minutes, that is to say, an aerobic exercise time can not be less than 20 minutes, and the best duration is 40-60 minutes.

High-intensity strength training will have an emptying effect on the body's glycogen, and after the glycogen is emptied, the body will be forced to consume fat as an energy supplement; Moreover, the afterburn effect of high-intensity interval training is better than that of aerobic exercise, which can make people continue to burn fat even after exercise training, even in a resting state.

Because high-intensity training is generally a short period of action, you can do several sets of movements, the general time is about 20 minutes, not more than 40 minutes.

If you want to achieve the best effect by burning fat through exercise, you need to stick to it for 3 months to see a more obvious ** effect, which is due to the physiological process of the body's physiology to absorb new skills is also cyclical.

Whether it is aerobic or anaerobic exercise, it is best to exercise 3-5 times a week, which is not too frequent and can have a good fat burning effect.

Strength training can improve the metabolism in the body, has a good afterburn effect, and doing aerobic exercise after strength training can help through the fat burning effect of aerobic exercise. So you can do 10-20 minutes of strength training first, followed by 30-40 minutes of aerobic exercise, so that the effect of fat burning is the best.

Generally, it takes about 15 minutes or more of exercise to start burning fat, and it is generally aerobic exercise to burn fat.

Aerobic exercise refers to the physical exercise performed by the human body with sufficient oxygen**. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state. In simple terms, aerobic exercise refers to any rhythmic exercise that is exercised for a long period of time (about 15 minutes or more) and at a moderate or upper moderate intensity (75% to 80% of maximum heart rate).

Aerobic exercise is a kind of regular exercise, which lasts for more than 5 minutes and still has residual energy.

Maintain aerobic exercise for 20-40 minutes and start burning fat.

Generally, half an hour after exercise, you will start to burn fat to achieve the best effect. Gradually increase the amount of exercise to burn calories, depending on the situation.

The general requirement is between 40-90 minutes. There is also a direct relationship with the intensity of exercise corresponding to the time of exercise, as the amount of exercise is equal to the product of the intensity of exercise and the duration of exercise. Exercising for more than 15 minutes and less than 30 minutes can generally only achieve the effect of fitness.