Does aerobic exercise take more than 20 minutes to be effective?

Anyone who is used to aerobic exercise knows that doing aerobic exercise must last more than 20 minutes to be effective. But why 20 minutes? A well-known Japanese fitness trainer explained that the body's energy comes from fats and carbohydrates (carbohydrates, when exercising, you will consume a lot of sugars at first, and then slowly start burning fat, and 20 minutes is the time when the body turns to burning a lot of fat.

In addition, when doing aerobic exercise, it is not the time that determines the fat burning status, but the load . Aerobic exercise with a high load (breathlessness), which is mainly carbohydrate and has a low load (slightly faster breathing and the ability to talk to others), burns fat.

10 minutes of aerobic exercise It is recommended that as long as you do 10 minutes of aerobic exercise, you can achieve the effect of fat burning. Even after 5 minutes of exercise, take a break and exercise for another 5 minutes, you can still achieve the effect of exercising for 10 minutes. As for what type of cardio exercise to achieve fat loss?

Nakano, a well-known Japanese fitness coach.

In his book "The Lower Body, Determines the Second Half of Your Life", James Xiu proposed that high-performance aerobic exercise is a brisk walking method, and as long as you change the way you walk, you can achieve a more effective oil throwing effect than running. The speed of 7 kilometers per hour is the limit of the average person's walking speed, and it is the most unburdened and easy running speed for the human body.

7-8 km/h is the easiest running speed why is walking instead of running ? Originally, the speed cut-off for walking and running was 8 kilometers per hour. Take the treadmill as an example, if you start walking at a speed of 5 kilometers per hour and slowly increase the speed, there is no problem at first, but after the speed exceeds 7 kilometers per hour, you will find that this is the limit of walking, and it is relatively easy to run.

Whenever a beginner jogger asks me about the speed of running, mine is: 7 to 8 kilometers per hour. Although everyone's situation is different, it is basically the most burdensome and relaxing running speed for the human body.

Brisk walking, which consumes more calories than running 7 kilometers per hour is the limit of the average person's walking speed, and it is the most unburdened and enjoyable running speed for the human body. But, amazingly, if you run at this speed, you will actually reduce calories.

Consumption. In other words, under the premise of 7 kilometers per hour, walking burns more calories than running. Perform a brisk walk and stride with your back straight, keeping your breath a little bit.

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Yes, the body's energy comes from fats and carbohydrates (carbohydrates). At the beginning of exercise, a lot of carbohydrates are consumed, and then the fat is slowly burned. And "20 minutes" is the point when the body burns a lot of fat.

Of course, it takes 20 minutes to be effective, and this kind of training will only burn fat after 20 minutes, so it is better to do a 30-minute training.

Aerobic exercise must be more than 20 minutes to have an effect, preferably around 30 minutes to 40 minutes, so that such exercise can achieve a certain effect and get a good exercise.

Jogging is a moderate-intensity aerobic exercise designed to warm up or exercise over a relatively long distance at a slower or moderate pace.

Jogging burns 10 13 calories per minute, and for beginners or people who have interrupted sports for a long time, it is best not to start with more than 10 to 15 minutes per exercise, with a slow walk in between. The jogging time can be gradually increased to 20 minutes over a month.

Exercise is becoming more and more fashionable, people in today's society are pursuing a healthy lifestyle more and more, exercise can be divided into aerobic exercise and anaerobic exercise two types, aerobic exercise is more common in our lives, aerobic exercise requires us to adhere to it for a long time, and it is easy to recover in a short period of time. So, how long is cardio better? Let's take a look.

Aerobic exercise, also known as aerobic exercise, is an exercise that is done in an aerobic state as the name suggests. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state.

Studies have proven that only when exercise lasts longer than 40 minutes can the body's fats be mobilized to power together with glycogen. Aerobic exercise that lasts less than 30 minutes consumes only sugar and water in the human body, and fat cannot be effectively consumed at all, when the continuous exercise time is continuously extended, at 40 to 60 minutes, the fat molecules begin to break down and consume continuously.

With the extension of exercise time, the proportion of fat energy supply can reach 85% of the total consumption. It can be seen that less than 40 minutes of exercise does not burn fat significantly regardless of intensity. In order to effectively eliminate fat, do at least 45 minutes and 60 minutes of continuous exercise at a time.

If we can do aerobic exercise three or more times a week, it will help our body and body very well. We can choose the aerobic exercise that suits us according to our own preferences and our physical condition, or we can change it often, and it is not a problem to stick to it**, get in shape, and strengthen the body.

The above is an introduction to the relevant content of how long it is appropriate for us to do aerobic exercise in the dust. We should actively carry out some aerobic exercise in our life, which can enhance our physique, increase our immunity, and improve our resistance to diseases. I hope you can help.

How long does exercise take to be effective?