How long does aerobic exercise take to cause muscle loss

No matter which form of exercise, it is very good for strengthening the human body, and the exercise process can be divided into aerobic exercise and anaerobic exercise. The main way to distinguish these two types of exercise is to see whether they consume carbohydrates or fat, so when you go to the gym to exercise, you should also choose anaerobic or aerobic exercise according to your own situation. When doing aerobic exercise, your muscles will lose. How long will it take to lose muscles during aerobic exercise?

Once you enter the gym, it's like entering a deep sea. The coach will come over to measure your body fat and recommend some exercise for you. I didn't understand a lot of what Luo Li said, but I did understand the point the coach mentioned: aerobic exercise will cause muscle loss.

Probably many people will really believe it when they hear this. In fact, there are prerequisites for the coach to say this, and we only heard the key words. So about 70% of the reason is generalizing. In fact, the coach's original intention was that long-term aerobic exercise will cause muscle loss, but you simply ignored the phrase "long-term" and simply and roughly summarized it as "aerobic exercise will cause muscle loss". It's like someone told you "drinking too much water will cause poisoning", but in your mouth it became "drinking water will cause poisoning". This is how many rumors are generated.

If the instructor does not mention the prerequisites,

20% may be that the coach wants you to go to the gym more, you know~

There is a 10% chance that you have encountered a "fake coach".

Everyone should know that no matter what exercise we do, we will first consume carbohydrates and then burn fat. Protein is hard to come by and will not be consumed unless it is absolutely necessary.

A study was done:

We found 44 professional marathon runners and asked them to run 4,488 kilometers in 64 days (my god, that means an average of 70 kilometers per day).

). Professional medical staff followed the athletes throughout the process, and a mobile MRI device (magnetic resonance imaging) was also brought to monitor the athletes' physical changes.

As a result, halfway through the test, that is, about 30 days, these athletes had lost an average of 50% fat, 70% of which was visceral fat. After the test, their fat was reduced by 90%, their circumference decreased by 5.4%, and the average leg muscle loss was only 7%.

From this we can draw two conclusions:

① Aerobic exercise first reduces visceral fat;

②Muscle loss is only possible when doing high-intensity aerobic exercise, and the amount is very small.

High-intensity aerobic exercise

What is high-intensity aerobic exercise?

To be exact, it depends on the person. Because everyone's tolerance is different.

For example, if people like us who don’t exercise regularly run a marathon, it will take us 2 hours to run the same 14KM distance, while professional athletes only need 40 minutes. So, this 14KM is low intensity for professional athletes, but high intensity for ordinary people like us.

Whether it is high intensity depends on your physical condition and athletic ability. In fact, the aerobic exercise that normal people usually do is of low intensity. Not only will it not cause muscle loss, but it also has just the right effect of reducing fat.

How to reduce fat effectively?

①Combination of aerobic and anaerobic exercise

Aerobic exercise is a great way to lose fat, and anaerobic exercise can help grow muscles, so the combination of the two is very effective! If you don't have the conditions to do anaerobic exercise, you can also do more low-intensity aerobic exercise, such as running, but long-distance jogging is best.

②Supplement protein

Lean meat of various poultry and livestock, fish, eggs, milk, soy products, various seeds and kernels, etc. are all good protein supplements~ or protein powder is also a must-have for high-intensity fitness.

③Energy needs to be replenished before and after exercise

Eating a banana or a biscuit before exercise, or a slice of bread or an egg after exercise is beneficial to weight loss.

You can lose weight just by lying down

Finally, I want to share a good way to lose weight while lying down!

Learn more about bench press

Hold the dumbbells with both hands, with your palms facing inward, and use your chest to push the dumbbells upward, squeezing your chest at the highest point, and keeping your arms close to your sides.

In order to ensure standard and safe movements, beginners can start with a pair of small dumbbells and start with safe weight training. Practice 1 to 2 times a week, do 5 to 8 sets each time, 8 to 12 reps in each set, and rest for 30 to 60 seconds between sets.

Once the movements are standardized, you can gradually increase the weight of the dumbbells, because heavier weights are more likely to stimulate muscle growth.

This movement can better exercise the middle bundle of the pectoralis major.

The biggest advantage of this exercise is that it exercises the whole body, consumes a lot of energy, and you can lose weight while lying down~~ Moreover, you don’t have to worry about growing muscles