antenna. Movement in the muscles occurs due to the fact that the outer part of the antenna - the actin filament, slides along the inner part of the antenna - the myosin filament.

Sliding of actin along myosin occurs due to the presence of lateral branches in myosin, called bridges. These bridges play the role of a kind of oars, pushing off by which myosin and actin move relative to each other, as a boat moves on the surface of the water.

ATP, with the help of calcium cations and ATPase, "charges" myosin with energy, which is used for soldering with actin and for moving the actin filament one "step".

And there is one important feature here.

Myosin can have different (higher or lower) ATPase activity, therefore, in general, different types of myosin are distinguished - fast myosin is characterized by high ATPase activity, slow myosin is characterized by lower ATPase activity.

Actually, therefore, the speed of contraction of the muscle fiber is determined by the type of myosin. Fibers with high ATPase activity are called fast fibers, fibers characterized by low ATPase activity are called slow fibers.

Fast fibers require a high rate of ATP reproduction, which can only be provided by glycolysis, since, unlike oxidation, it does not require time to deliver oxygen to the mitochondria and deliver energy from them to the intracellular fluid.

Therefore, fast fibers (they are also called white fibers) prefer the glycolytic pathway for the reproduction of ATP. For the high rate of energy production, white fibers pay with rapid fatigue, since glycolysis leads to the formation of lactic acid, the accumulation of which causes muscle fatigue and ultimately stops its work.

The slow fibers require such a rapid replenishment of ATP reserves and use the oxidation pathway to meet energy needs. Slow fibers are also called red fibers. These fibers are surrounded by a mass of capillaries, which are necessary for the delivery of large amounts of oxygen with the blood. Energy red fibers are obtained by oxidation of carbohydrates and fatty acids in the mitochondria. Slow fibers are low-fatiguing and are able to maintain relatively small but long-term tension.

And now we move on to the most important thing.

Our body adapts to a particular type of physical activity. If a person often trains fast (white) fibers, then the whole body begins to adapt to such training, and as a result acquires an increased ability to mobilize:

- the number of fast fibers gradually increases;

- because the main source of energy is creatine phosphate and glycogen in the muscles and liver, then the super-recovery effect comes into play, which leads to a gradual increase in the reserves of creatine phosphate and glycogen;

- the type of the nervous system changes, because to maintain the speed-strength characteristics of the muscular apparatus, it must become more and more mobile;

- the work of the endocrine system changes, which is now able to more productively stimulate the mobilization of resources in stressful situations, and also begins to stimulate the processes of anabolism and deposition much less.

In short, since the body uses glycogen as the main source of energy, the body directs all its forces to the accumulation of glycogen and to become more mobile.

As a result, a person becomes less prone to gaining excess weight. He is gradually moving into the category of people "eat a lot, not get fat."

If a person trains slow (red) fibers with the help of constant aerobic loads, then the whole body begins to adapt to just such a load. And in the end:

- the amount of red fibers gradually increases;

- because the main source of energy is fat, then in general the body will strive to accumulate this fat as soon as possible;

- the type of the nervous system changes, because to perform long monotonous work, it must become less and less mobile;

- the work of the endocrine system changes, which is now aimed at stimulating the processes of deposition (storage) of fat.

Those. if the body uses fat as the main source of energy, then it will accumulate it as soon as possible.

In general, a person becomes more prone to gaining excess weight.

Conclusion: with frequent aerobic training, the body gets used to using fats as an energy source.

That is why, at the first opportunity, he will try to accumulate these fats as much and as quickly as possible, because all body systems are tuned to this particular source of energy.

This suggests that aerobic training in general makes a person more prone to gaining excess weight.

This explains why so many former ballerinas and aerobics coaches are highly obese.

Yes, while they were doing aerobic exercise, they lost weight. But that same aerobic exercise made them more prone to gaining excess weight. And in the end, as soon as they stopped exercising, they immediately began to rapidly gain weight.

Aerobic exercise is a temporary tactical gain, but a big strategic loss.

Therefore, in my course "Slimming" there is no aerobic exercise. She doesn't need it. I use other types of exercise that make a person less likely to accumulate excess weight. Moreover, these types do not require as much time as 30-60 minute runs. You can get by with just 10-12 minutes a day.

So what should be done?

I'll start with this. There is such a thing as metabolism. Metabolism is a complex process during which the body breaks down the nutrients contained in foods and produces the energy necessary for life.

Metabolic rate is the rate of metabolism in the body. Simply put, it is the speed at which our body lives.

Fat people have a slow metabolism. This leads to the fact that metabolic processes are sluggish, a person becomes slow, inactive. Most often, a slow metabolism leads to atonic constipation.

Therefore, one of the main tasks of a person who wants to lose weight will be to increase the speed of metabolic processes. As your metabolic rate increases, you will begin to burn calories faster, which will lead to weight loss: the faster processes in your body, the slimmer and more mobile you will become.

There are different ways to increase the metabolic rate, and one of these methods is a short physical activity at a ragged pace.

There is a widespread belief that for the best fat burning, you need to do aerobic exercises, for example, run for 30-40 minutes on a treadmill, or pedal an exercise bike, walk on a stepper, elliptical trainer, etc.

But large-scale studies of physiologists refute this stereotype.

For example, in one such study, scientists at the University of Laval (Canada) measured the difference in weight loss between two groups of people who performed two different exercise programs.

The first group exercised on an exercise bike 4-5 times a week and burned an average of 300-400 kcal for each 30-45 minute workout.

The participants of the second group did it only once a week, and the remaining 3-4 sessions were carried out in the mode of short accelerations. They got on the pedals and pedaled as fast as they could for 30-90 seconds, then rested and repeated the process a few more times. As a result, in one such workout, they burned an average of 200-250kcal.

The results of this study were amazing. Despite the fact that the second group exercised much less, by the end of the study, the participants in the second group lost NINE times more fat than the participants in the first!

The researchers concluded that the bulk of the fat was burned not during the training itself, but after it.

Therefore, it does not matter how many calories you spend in training. Much more important is the speed to which you have dispersed the metabolism, because the increased metabolic rate will allow you to actively burn fat for another 15-20 hours after training.

Long-term aerobic exercise is performed at an easy or medium pace, so it cannot greatly accelerate the metabolic rate. But training with accelerations (it is also called "training at a jagged pace", or "interval training") is ideal for this.

At the same time, which is very important, such an interval training takes very little time - only 10-12 minutes, so it can be done daily.

So, remember, the key to burning fat through exercise is using interval training. During these trainings periods of high-intensity movements alternate with periods of low-intensity movements. This load mode will cause your body to burn calories for a long time after the workout is over.

Interval training is reminiscent of real sports - movement in the rhythm of start-stop is interspersed with periods of rest: football players, boxers, basketball players, wrestlers, hockey players, etc. spend most of their training in this mode.

In interval training, you can use any type of exercise - running, cycling, elliptical trainers, and even walking (if you alternate between a fast step and a slow one).

Interval training can be built according to a scheme with equal periods of load and rest - for example, after 1 minute of acceleration, you rest for 1 minute, then acceleration follows again, and then rest again, etc. And so 5-8 cycles.

But the pyramidal load scheme, which I recommend in my course, will be optimal. In such a scheme, the load increases gradually, and therefore does not cause a feeling of rejection or disgust.

Such a workout will take you only 10-12 minutes, but it will accelerate your metabolism, and
calories after such a workout will be burned for another day.

Can be done every day.

Please note that in order for such a load scheme not to seem too heavy, you need to move on to it very carefully and gradually.

Of course, do not rush to increase the results. At first, it is better