Aerobic Exercise Reduces Muscle Mass
Aerobic exercise can reduce muscle mass. Performing aerobic exercise for more than 40 minutes can lead to muscle loss. During aerobic exercise, the body's energy sources mainly come from fat, muscle, and glycogen stored in the liver. Around 40 minutes of aerobic exercise can deplete these energy sources, and after that point, the body begins to consume leucine, an essential component of muscle. If aerobic exercise is performed for up to two hours, it can consume a significant amount of leucine, hindering muscle synthesis and resulting in muscle loss.
Aerobic Exercise One: Swimming
The density of water is higher, and 20 minutes of activity in water is equivalent to 1 hour of activity on land. Swimming in water requires overcoming water resistance, which can protect joints and knee joints from injury. (It is recommended to exercise in a regular swimming pool.) Exercise frequency: 3-4 times per week, 30-60 minutes each time. Calorie burn: approximately 650 kcal/hour.
Aerobic Exercise Two: Jump Rope
Jumping rope is a moderate to high-intensity aerobic fat-burning exercise that can exercise the entire body. Exercise frequency: 3-4 times per week, 10 sets each time, 1 minute per set, 140 jumps per minute (gradually increase the number if unable to reach this amount). Calorie burn: approximately 800 kcal/hour (fast) and 500 kcal/hour (slow).
Aerobic Exercise Three: Cycling
Cycling can exercise the waist and leg muscles, giving them strength and elasticity. Cycling helps burn fat and expend excess calories. Exercise frequency: 3-4 times per week, 40-60 minutes each time. Calorie burn: approximately 420 kcal/hour.
Aerobic Exercise Four: Jogging
Jogging is a common form of aerobic exercise suitable for a wide range of people, which helps burn fat throughout the body. Jogging is generally controlled at 6-8 km/hour, while sprinting is anaerobic exercise that tends to build muscle. Exercise frequency: 3-4 times per week, 40-60 minutes each time. Calorie burn: approximately 450 kcal/hour.
Benefits of Aerobic Exercise
Aerobic exercise can enhance cardiorespiratory endurance. As a continuous and prolonged exercise, muscle contraction requires the heart and lungs to continuously supply oxygen to the muscles and remove waste products. This ongoing demand improves cardiorespiratory endurance. Through exercise, the body's function improves, effectively enhancing cardiorespiratory function, fully burning carbohydrates, and achieving weight loss effects.
