Misunderstanding of aerobic exercise.

<P> So far, aerobic exercise has gone through three stages of development. .Initially, carried out with the marathon, the Road Running it as a means of improving health and weight loss became popular among the general public. .</ P> <P> 80 mid, two new rapidly growing popularity of the form of aerobic exercise: aerobics classes (the exercise into a fun, social behavior), and stationary bicycle with a computer. .</ P> <P> Soon, there was electric step machine and treadmill, these exercise devices there is a great way to meet those who are too shy in public or dancing incoordination of people's needs. .</ P> <P> the late 80s, appeared and cross-training method into the mainstream, so that aerobic exercise into the third stage. .Exercise physiologists suggest that we should both aerobic and strength training because it can simultaneously improve cardiovascular health, control body fat, increase muscle volume and bone density. .</ P> <P> Although this has already been shown to double exercises to maintain muscle size and growth of the ideal method, but still exist in society, many misconceptions of aerobic exercise. .Here let us look at the Eight Misconceptions of aerobic fitness, and to clarify the truth. .</ P> <P> misunderstanding: aerobic exercise than strength training in terms of better control of body fat. .</ P> <P> fact: aerobic exercise and strength training is combined with the ideal body fat level of control in the best way. .For the following two reasons many people mistakenly think that aerobic exercise alone for the most effective control and reduction of body fat. .</ P> <P> ⑦ aerobic exercise is the first consumption of fat, while strength training consumption of sugar is stored in the body: ② heart rate in the set within 45 minutes of aerobic exercise than the same time .strength training burn more calories, and thought the power of stop-off between the training needs of each group, much less calories. .</ P> <P> Indeed, in the aerobic exercise in the body to store fat in the body as fuel consumption; In fact, while the body was also consumed by the glycogen (blood, muscle and liver). .</ P> <P> studies have shown that moderate intensity aerobic exercise in the first 20 minutes. .(65% of maximum heart rate intensity), are mostly consumed by the body glycogen. .Yes, 45 minutes of aerobic exercise training than the same time, the power consumption of the heat should be more (same strength). .</ P> <P> But those who increased the total amount into the muscle, because of its resting metabolic rate can be improved, so even at rest, the body of calories consumed in one day greatly increased accordingly. .</ P> <P> It is estimated that each additional 0.5 kg of muscle, the body can consume per day 50 to 100 kcal. .5 kg for a long muscular people, which means a day to consume 500 - 1000 kcal or more per week, consume 3500-7000 kcal. .</ P> <P> truth is this: aerobic exercise can achieve the purpose of consumption of calories, but not for a long time to improve the metabolic rate. .Although strength training can increase the heart rate for a long time, but it increased the total muscle, so that improved metabolic rate, people in the rest can burn more calories. .This is the combination of aerobic exercise and strength training is the best way to lose weight for the reason. .</ P> <P> Myth: Aerobic exercise the better. .</ P> <P> facts: a good thing to have done that may become a bad thing, leading to opposite results. .Aerobic exercise as well. .Although it is an effective way to fat consumption, but consumption of prolonged aerobic exercise more than just fat. .</ P> <P> but also muscle [study found that the amount of two hours of aerobic exercise can run out of the body leucine 90% - very important for muscle growth, an amino acid. .Under normal circumstances, the normal level of leucine prevents muscle caused by exercise excessive decomposition. .</ P> <P> international health professional bodybuilder Joe Kane came together hold Le admitted: "When I was in the day when more than 1 hour of aerobic exercise, my strength will drop, muscle atrophy, even if the calorie intake of many .and protein did not help. I thank the party of 40 to 45 minutes is my warning level, beyond this time, my muscles will be lost. "</ P> <P> Myth: Low intensity aerobic exercise burn more fat .. .</ P> <P> Note: The calculation of exercise intensity the heart strings easy way to subtract your age from 220, multiplied by the percentage of exercise intensity can be set. .If a 35-year-olds to 70% of the maximum exercise heart strings, then his heart rate should be maintained at 130 times per minute. .Ie (220-35) × 0.70. .</ P> <P> fact: not correct. .The principle is that you reduce fat calories per day to more than absorb the heat, high intensity exercise than low intensity training can burn more calories. .</ P> <P> exercise physiologist found that the amount of exercise to achieve 60% maximum heart rate, body fat than consumption of sugar (glycogen) or protein (muscle) to be more. .However, if the exercise intensity and then a bit more, that more than 75% of maximum heart rate, the body will be directly to the fat, sugar, protein, all as an energy source..