If you want to lose belly fat and do sit-ups, can you lose belly fat? In fact, this is not necessarily the case. First of all, let's say that there is no local fat loss. If you do this exercise in one part, it doesn't mean that the local fat will be lost. The fat will be lost all over the body. After two months, three months and half a year of exercise, your arms will be thinner, your legs will be thinner, and your stomach will also be reduced. What kind of exercise is the best for reducing fat?
Remember that aerobic exercise is the best way to reduce fat. Aerobic exercise consumes the most fat per unit time. What is aerobic exercise? Running, cycling and skipping rope are called aerobic exercise? Attention is not necessarily, just those are sports, then what is aerobic exercise?
Aerobic exercise must meet four conditions at the same time. The first is that all large muscle groups must participate. When you do this exercise, all your arms, legs and stomach are involved. The second is such a continuous exercise, which doesn't stop for a while, but keeps going. The third is to control the time above 20 minutes and below 60 minutes. Finally, there is a requirement of heart rate. The heart rate is controlled in a certain range. If the heart rate is too high, it means that the exercise intensity is too great. If the exercise intensity is too great, it may be close to anaerobic exercise, so it is not called aerobic exercise.
Anaerobic exercise mainly consumes carbohydrates stored in your body, so if the heart rate is too low and not within this range, it may be too low in intensity and consume too few calories. How to calculate the range of heart rate? Is to subtract the age from 220 to get the maximum heart rate. Then calculate 50% to 85% of the maximum heart rate, that is to say, control the heart rate at 50% to 85% of the maximum heart rate. The maximum heart rate is 220 MINUS your age, and the age is your first year. Then you see that if the age is different, the exercise intensity will be different.
So what we said just now, you can re-plan your training, especially add aerobic exercise to your training. You can also review whether you met the requirement of aerobic exercise when you were running, cycling or skipping rope in the past. With diet, doing some reasonable exercise, especially aerobic exercise, can help you quickly lose this fat in your waist and abdomen.