Recently, more and more fitness novices are confused when choosing a way to exercise: should they start with aerobic exercise or follow a personal trainer for anaerobic exercise? This article will explore this issue and give scientific recommendations. For the goal of fat loss and muscle gain, anaerobic exercise followed by aerobic exercise is a more effective choice.
Aerobic exercise, like a gentle nourishment, is mainly fed by oxygen metabolism, and is especially suitable for long-term, low-intensity exercise, such as jogging, swimming, cycling, etc. It is like a silent guard, which can effectively improve cardiopulmonary function and enhance endurance. Anaerobic exercise, on the other hand, is like a passionate challenge, relying on the glycogen in the muscles to provide energy, suitable for short-term, high-intensity exercises, such as weightlifting, sprinting, push-ups, etc., which can increase muscle strength like mushrooms. To put it simply, aerobic exercise is like a long stream of water, allowing the body to slowly transform in continuous exercise; Anaerobic exercise is like an explosive feast, quickly improving the ability of muscles.
The process of depleting glycogen during anaerobic exercise is the key to fat loss. When we engage in anaerobic exercise, our body acts as a savvy housekeeper, prioritizing glycogen stored in our muscles for energy. Once glycogen is depleted, the body will turn on a fat "excavator" to mobilize more fat for energy during aerobic exercise. Take running as an example, the first 100 seconds are mainly powered by the phosphogen system, which is anaerobic exercise; After 0 minutes, the aerobic oxidation system begins to participate in the energy supply, and it changes to a predominantly aerobic exercise mode. Moreover, proper strength training is like fitting a "boost engine" to the body, which can increase muscle mass and increase basal metabolic rate. When the basal metabolic rate increases, the body can burn more calories like a constantly running energy-consuming machine, even at rest. Studies have shown that for every 0 kg of muscle gained, about 0 kcal more calories can be burned per day.
The benefits of anaerobic exercise to the body are too numerous to mention. In terms of muscle strength, it is like a magical sculptor, making muscles more developed and enhancing the body's explosive power and endurance. When it comes to bone density, proper anaerobic exercise is like an energizer that stimulates bone growth and prevents osteoporosis. It also has a positive effect on cardiovascular health, improving blood circulation in the same way that it can unclog a river. At the same time, anaerobic exercise can also help improve posture and make the body posture like a tall green pine. For example, Xiao Zhang, a fitness novice, was originally a little rickety, but after a few months of exercising with the strategy of anaerobic first and then aerobic, not only the muscle lines were obvious, but also the posture became very upright.
For the training program, it is recommended that newbies do 30 - 0 anaerobic training sessions per week for 0 - 0 minutes each time. In the chronological order of anaerobic and aerobic exercise, do 0-0 minutes of anaerobic exercise first, followed by about 0 minutes of aerobic exercise. There are many combinations that are suitable for beginners, such as starting with a set of strength training, such as dumbbell curls, squats, etc., followed by low- to medium-intensity aerobic exercises, such as slow walking, yoga, etc. However, remember to be flexible and adjust to your fitness and goals, just like you need to adjust your speed to the road conditions when driving a car, and avoid overtraining.
There are many common fitness misconceptions. Many people start out diving headlong into high-intensity aerobic exercise, and the result is like a car running out of gas, and they are too exhausted to complete the subsequent anaerobic training. Warm-up is also very important, before anaerobic training, do 8-0 minutes of warm-up exercises, such as moving joints, slow walking, etc., just like warming up the car, can prevent injuries. At the same time, pay attention to diet and rest, ensure adequate protein intake, and consume 0 - 0.0 grams of protein per kilogram of body weight per day. Also ensure 0-0 hours of sleep every day so that the body recovers like a fully charged battery. You can usually write down your fitness plan and post it in a conspicuous place to remind yourself to stick to it.
Anaerobic followed by anaerobic training sequences can be beneficial for fat loss and muscle building. Everyone should formulate a reasonable fitness plan according to their actual situation and gradually establish a healthy lifestyle. Fitness is a long marathon that requires patience and perseverance. I believe that as long as we adhere to scientific fitness, everyone can find a suitable way to exercise and enjoy the happiness brought by health.
Disclaimer: This article is only health news/health science, and the content does not constitute medication or medical guidelines, it is recommended to seek medical attention in time if you have health problems.