Does resting between aerobic exercise affect fat loss?

As long as the total exercise consumption reaches the standard and the dietary gap is controlled reasonably, a short break in the middle will basically not affect the fat loss effect. You really don’t need to worry about wasting your training today just because you are tired from running, take a few steps, or drink water between aerobics.

It was indeed said earlier that aerobic exercise must last for more than 30 minutes. When glycogen is almost consumed, fat will participate in a large amount of energy supply. Interruption in the middle will cause the energy supply mode to switch back to glycogen, and the fat loss efficiency will be compromised. This statement itself is not completely unfounded. It is based on the observation and conclusion of energy supply ratio under continuous exercise by exercise physiology in the early years. However, it is a bit too rigid in actual fat loss scenarios. Now many sports nutrition studies have confirmed this point. When moderate-intensity aerobic exercise is divided into multiple segments and interspersed with short breaks, the difference between total fat consumption and continuous exercise is less than 5%, which is almost negligible.

I used to have a friend with a large base. At the beginning, I couldn't even walk briskly for 20 minutes without stopping. At first, I forced myself not to stop. After running two steps, I was so tired that I didn't want to touch my sneakers for a week. Later, I changed it to walking for 10 minutes and resting for 2 minutes. Every time I got 40 minutes of effective exercise time, my diet left a gap of about 300 calories based on my basal metabolic rate. In less than two months, I steadily lost 18 pounds, which was much more efficient than before.

Of course, this does not mean that resting has no impact at all. If you practice for 10 minutes and rest for half an hour, and also eat half a piece of cake and drink a cup of full-sugar milk tea during the rest, the extra calories consumed will almost offset the exercise consumption. The poor fat loss effect cannot be blamed on resting in the middle. There are also people who can maintain moderate-intensity continuous exercise, but deliberately break it into several sections, with rest periods longer than exercise time. Originally 40 minutes can consume 350 calories, but the final total consumption is just over 200, which will naturally slow down the progress of fat loss.

In fact, fat loss is like saving money to buy the things you want to buy. Whether you earn 300 yuan in one go or earn 100 yuan in three installments, the final total will be the same. As long as you consume enough and don't eat too much, a short break will not make any splash. There is really no need to insist on "non-stop exercise". Novices or those with poor physical fitness will be less likely to be injured if they take a breath before moving, and it will be easier to stick to the exercise habit. Don't eat blindly during breaks and control it within 3 minutes. It is completely fine.