Understand three things. Double fat loss.
1. Aerobic + anaerobic is the best fat loss partner
Aerobic exercise such as rope skipping, jogging, etc., can achieve the purpose of burning calories, but can not improve the basal metabolic rate for long.
Strength training for instance deep crouch, hard pull, lie to push, although cannot raise heart rate for a long time, but it can improve muscle mass however, increase muscle content, make base metabolic rate gets rise thereby, the person also can consume more quantity of heat when resting.
This is the reason that the combination of aerobic exercise and strength exercise is the best method to reduce weight.
2, first aerobic or first strength
We all know that strength training is powered by muscle glycogen, the sugar stored in muscles. Prolonged aerobic exercise depletes both muscle glycogen and body fat as an energy source.
If you do aerobic exercise for a long time first, then the glycogen in your muscles will be consumed by aerobic training, and then you will feel tired and weak during strength training because there is no more sugar to give you energy.
If you do strength training first, you will burn a certain amount of glycogen, and then you do aerobic exercise, in theory, you will burn more fat.
So a good workout for people who are losing fat should focus on strength first and cardio second.
3. How to arrange fat loss training?
Weight loss people recommend combining strength training with cardio, doing strength training first and cardio later.
Strength training is 30% of the total training time and cardio is 70% of the total training time. Strength training can exercise 1-2 muscles at a time, choose 3-5 movements to practice, use multiple sets of 4-6, the number of 15-30 times.
Aerobic exercise can choose jogging, fast walking, cycling, etc., heart rate control in the maximum heart rate between 60% to 70%.
That's it. The rest is up to you.
Comments
Post a Comment