Is aerobic exercise essential for fat burning? From its advantages and disadvantages to tips on how to make it more effective!

What are some tips to increase the effectiveness of aerobic exercise?

To check whether aerobic exercise is effectively burning fat, one can use one’s own heart rate as a guide. The ” Karvonen Method ” is a calculation method that can be used to determine the heart rate that is appropriate for your goals. The formula of the Karvonen Method is ” (maximum heart rate (200 – age) – resting heart rate) x exercise intensity + resting heart rate. The exercise intensity that is most effective for fat burning is about 40-60%, so you should apply a value of 0.4-0.6 according to your personal fitness level. The most efficient way to exercise is to use the heart rate derived from the Karvonen method as a guide. However, this method is difficult to determine without a device that can measure heart rate, so if you want a simpler way to increase the effectiveness of aerobic exercise, we recommend the use of supplements.

Aerobic exercise is supposed to be done for at least 20 minutes!

Aerobic exercise should be done for more than 20 minutes from the viewpoint of fat burning effect. 20 minutes or more of aerobic exercise raises the heart rate well and promotes lipolysis while exercising, so it is preferable to do more than 20 minutes of aerobic exercise in one session if you can afford the time. However, this does not mean that you have to exercise for more than 20 minutes to burn fat. The body is constantly burning fat while sitting or sleeping, so even 5 to 10 minutes of aerobic exercise will burn fat. If you are unable to find the time, we recommend that you incorporate aerobic exercise into your daily life frequently.

What’s the truth behind the opinion that ” aerobic exercise is pointless?”

If you are interested in exercise, you have probably seen people say, “Aerobic exercise is inefficient for losing weight,” or “Aerobic exercise is hard and time-consuming, but burns few calories. It is true that even if you do 30 minutes of running, a typical aerobic exercise, you will burn only 200 to 300 kcal, which is equivalent to a bowl of rice. It is natural to feel that the results are not commensurate with the effort. However, we must not forget that aerobic exercise not only burns fat, but also contributes greatly to improving health and preventing brain decline and depression. It is a wise choice to consider all of these benefits when deciding whether to incorporate aerobic exercise into your diet.