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So no matter what exercise you do or how long you do, you will burn fat, but it’s just different in efficiency
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According to the explanation in sports physiology fox (Edward L), in the first 30 minutes of aerobic exercise, the energy supply ratio of sugar is greater than that of fat
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▲ photoviazhuanlan.zhihu.com it is right to say that the longer the running time, the more calories (fat) will be consumed, but it is obviously wrong to say that the fat will burn only after 30 minutes, because the proportion of fat energy supply just reaches the peak in 30 minutes
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Therefore, it is obviously wrong to run out of glycogen before starting to consume fat
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Again, after 2 minutes of exercise, a large amount of aerobic energy supply began, and the oxidation of fat began
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Although the longer the aerobic exercise time, the more calories will be consumed, aerobic exercise is not the only option to reduce fat
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Sorry, this pot of running is also not back! Because from the first minute of running, your fat has begun to burn! What’s going on? Before we explain this problem, it is necessary to understand how fat is burned during exercise? The human body has three major energy supply systems: “phosphogen system”, “glycolysis system” and “aerobic oxidation system”
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When you start exercising, glycogen and fat supply energy together, but the proportion of them is slightly different at different stages
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The human body contains about 505g of sugar (5g of blood sugar comes from the blood, 100g of liver glycogen from the liver and 400g of muscle glycogen from the muscle), and these sugars can be consumed to provide heat
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What is the concept of 2020 calories? Let’s take another example: a 60kg runner can consume about 600 calories an hour at a pace of 6 minutes / km, that is, it takes 3.5 hours to consume all the sugar in the body
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02 Glycolysis system glycolysis system mainly supplies energy for the body 6s-3min after exercise
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Finally, we can calculate that sugar in the human body can provide 2020 calories
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Both aerobic exercise and anaerobic exercise have their own advantages and disadvantages
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In about 30 minutes, fat can be fully burned
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Anaerobic exercise is often called strength training
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▲ photoviaxuehua.tw aerobic exercise and anaerobic exercise are often divided according to the proportion of energy supplied by different energy supply systems
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In addition, many people say that the reason why they start burning fat after 30 minutes is that they have to consume the glycogen in the muscle before it is their turn to consume fat
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At the same time, low-intensity aerobic exercise consumes far more calories than high-intensity strength training, and aerobic exercise consumes more fat than glycogen
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However, the energy consumed by basic metabolism alone is very limited after all
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01 Phosphogen system phosphogen system is mainly powered by phosphocreatine within 0-30s after exercise
My answer was just eight words: scientific diet and regular exercise
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In fact, in any case, even if you lie at home for a day, the three energy supply systems are working, and the body is consuming accumulated fat, because each of us has basic metabolism
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These recovery requires a lot of energy and will be provided by fat combustion
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The improvement of metabolism may last for 1 ~ 2 days, and even burn fat when sleeping, but aerobic exercise does not have this effect
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It requires a lot of oxygen
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If you want to improve the efficiency of fat reduction, you’d better have both
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To reduce fat efficiently, the best way to exercise is aerobic + Anaerobic + diet
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Every 1g of sugar can decompose 4 calories
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As a person who has successfully reduced fat through running, I am puzzled that running is so popular, the threshold is low, and the requirements for venues and professional skills are not high
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The method is to measure the energy metabolic rate when the human body is awake and extremely quiet, and is not affected by muscle activity, ambient temperature, food and mental tension
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There is a more important point, in addition to exercise, we should eat scientifically in order to get twice the result with half the effort
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To be clear, there is basically no single energy material for energy supply during exercise
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After 30 minutes, the energy supply ratio of fat begins to be greater than that of sugar
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03 Aerobic oxidation system aerobic oxidation system mainly oxidizes sugar, carbohydrate, fat and protein to supply energy to the body within 2min after exercise
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In short-time and high-intensity exercise, phosphogen system is the main energy supply system
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Rapid glycolysis is an anaerobic reaction and slow glycolysis is an aerobic reaction
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If you just run at ordinary times, the longer you run, the fat burning efficiency is actually gradually decreasing
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Glycolysis system is mainly involved in medium and high intensity exercise
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Source: Recently, many friends around me began to ask me how to lose weight
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It sounds reasonable, but this statement is also wrong! Because it takes 3.5 hours for normal people to consume all the sugar in their body
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It turns out that the reason why many people don’t want to run is that “it takes 30 minutes to burn fat”, which should be another long-standing “running rumor” after “running Baili only hurts the knee”
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Although the total heat consumed in the same time is not as good as aerobic exercise, anaerobic exercise has a stronger advantage of “afterburning effect”
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At 30 minutes, the two are the same (the energy supply ratio of sugar and fat accounts for half respectively)
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In the process of heavy load strength training, muscle will produce lactic acid, muscle fiber will be damaged, muscle glycogen will be exhausted, etc; In the recovery period, muscle oxidizes and removes lactic acid, repairs muscle fibers, and re synthesizes muscle glycogen
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How can it be “rejected by roll call”? My friend’s reason is that running is already very tired, and I have to run for more than 30 minutes to burn fat, so I don’t want to run
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It means that after high-intensity anaerobic exercise, although you have begun to relax and rest, your body still maintains the “fat burning mode”
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Muscles can use all energy materials, but the time, sequence and relative ratio vary with exercise conditions, not synchronously
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Basic metabolism (BM) refers to the minimum energy requirement for all organs of the human body to maintain life
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In fact, as long as you can achieve the goal of consuming more calories than taking in calories every day, all kinds of exercise can be done
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In the first 6 seconds of running, most of the energy is supplied by prophosphate; After 6 seconds, the glycolysis system began to supply energy for exercise, and the function of phosphogen decreased; At 30 seconds, glycolysis becomes the main energy supply system; After 2 minutes, the oxidation system began to supply energy for exercise, and the glycolysis energy supply gradually decreased
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This is a good explanation for why it is easy to hit the wall in 3-3.5 hours during the marathon, because at this time, when the glycogen in the body is exhausted, there will be obvious physical weakness
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Aerobic exercise is beneficial to improve cardiopulmonary function and increase daily calorie consumption
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Therefore, it is generally recommended to reduce fat for more than 30 minutes
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Glycolysis system is divided into fast glycolysis and slow glycolysis
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Friends said that eating can be controlled, but exercise, in addition to running, what else can be recommended
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Next, we take running as an example to illustrate the relationship between exercise time and the three energy supply systems
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