Long-term low-intensity long-term regular training for fat reduction
Today we talk about the principle of long-term low-intensity (45-65%) maximal oxygen uptake intensity long-term regular training that everyone does not know about fat loss effect.
In our cellular network, the AMPK molecule is responsible for the regulation of energy metabolism. When the ratio of intracellular ATP to AMP changes, AMPK can be activated by phosphorylation to produce subsequent molecular network activation. However, please note that there is a threshold for the activation of the AMPK molecule, which means that the energy change must reach a certain level to activate AMPK. Usually more intense movements activate this process very quickly, whereas low-intensity training requires a cumulative effect of time to activate it. Therefore, we first need to establish the concept that low-intensity long-term aerobic training is not the activation of AMPK at the outset but a gradual cumulative activation process.
Inside the cell there is a signal molecule called Aplin that activates it to activate its corresponding lipid metabolism regulatory network. Interestingly, as far as the current literature shows, the effect of Aplin activation can last for about 48 hours. Also, please note that Aplin is itself a bi-effector molecule, ie activating or inhibiting it will alter the body's regulation of lipid metabolism.
After low-intensity long-term aerobic training activates AMPK to produce a sustained activation effect, Aplin-regulated molecular network of lipid metabolism can be activated, thereby enhancing the body's utilization of fat. The popular point is that if the food-derived fat is more, the food-derived fat utilization efficiency increases, and if there is not enough food-sourced fat, the body's accumulated fat utilization increases. Therefore, as long as it is not overly greasy diet, everyone will find that regular exercise enthusiasts with low-intensity and long-term aerobic training have few fat and thin sebum.
Therefore, walking can make fat loss easier to achieve. The key time needs to be long enough, the frequency needs to be sufficient, and food intake of fat cannot be too high.