Which is better, strength training or aerobic training? For people who like fitness, we all need to do warm-up exercises before fitness. These are very important things to help us adjust our bodies. Let's learn which is better, strength training or aerobic training.

Which is better, strength training or aerobic training? 1 under what circumstances is strength preferred?

If you want to gain muscle and shape, or you are a professional athlete, you need to focus on developing muscles in a certain part of your body. It is best to do strength training first and then do aerobic training the next day.

Aerobic exercise will deplete your body's energy reserves. If you choose to do aerobic exercise first, it may affect your strength training performance. If you can't reach the expected weight and number of groups by then, it will also affect your mentality to some extent.

It should be noted that the aerobic warm-up before strength training cannot be regarded as the aerobic exercise we are discussing today. Just say, don't go to the strength area to recommend running the treadmill for 5 kilometers.

When is aerobic priority?

If you are going to make a breakthrough in endurance training or run a marathon, then it is definitely right to focus on aerobics. Of course, you should also insert some strength training to help yourself avoid injury.

If you spend two or three hours a week exercising, then HIIT is your best choice. This training method can stimulate muscles well, and at the same time it can also bring the effect of burning fat continuously.

Based on the above analysis:

Strength training or aerobic training depends on the goal of fitness, the time you can spend in the gym and the frequency of fitness.

The arrangement of training plan is highly personalized, and everyone needs to plan according to their own situation.

Which is better, strength training or aerobic training? Want to keep regular training.

If you just want to keep fit, it doesn't matter what training you do first. In one study, two groups received 24 weeks of strength training and aerobic exercise respectively. The results show that both groups have enhanced their physical function and muscle strength to the same extent. But in the short term, the group that did aerobic exercise first was more difficult to recover. In the next training, the serum testosterone concentration of the group that did aerobic exercise first decreased, which is not good for people who want to enhance muscle strength.

But in general, do what you want to do, do what you will insist on, and do what fits your schedule. The "training" of our ancestors is obviously not as strict as that of contemporary people. "They mixed up, ran and crawled, and then walked to pick up things."

Want simple exercise?

Similarly, if you are new to fitness, or just want to try more exercise and do what you like, don't worry about getting out of order. On the question of aerobic exercise or strength training first, use mixed training sequences, or use different training sequences at different times. Muscle and endurance training results are partly controlled by the same "master switch" (here, adenylate kinase). The "main switch" has been set since the beginning of your training. No matter what training you do first, it won't change all at once. Because, whether you want your body to strengthen endurance or muscle strength, just turn on this switch.

I don't know where to start. What should I do? There are some ready-made training courses, such as P90X or Crazy Training for Insanity, which combine strength training and aerobic exercise in one training, but you don't have to choose these. You can choose similar courses at the local gym. The combination of strength training and aerobic exercise is good for improving metabolism, so if you don't have much time, such training is worthwhile.

Want to receive training for a project

Planning to run a marathon? Go to the weightlifting competition? "Obviously, first of all, you should focus on the requirements of specific sports." "The most important thing for runners is to concentrate on sprinting and training."

Want to increase the weight of the bench press? Similarly, "Carry out the most difficult load training when practicing" and "When you start lifting weights, you don't want your body to be tired because of aerobic exercise, and you don't want to be injured because of strength training."

Want to lose weight?

"Most of the time, you will want to do strength training first." It is more appropriate to do strength training before aerobic exercise, because you will burn more fat when doing aerobic exercise. But he also stressed that this is only for stable low-intensity aerobic exercise, and it should be noted that even long-term training will not have different effects.

For HIIT enthusiasts, the good news is that this popular training method of HIIT has many benefits for losing weight, but it cannot be done every day. Do staggered HIIT training up to three times a week, such as Monday and Wednesday. If you want to do more training, you can do some yoga or rotation training alternately.

I want to do more sports that I like.

I'm sorry to tell you that if you like running but hate lifting weights, you'd better do strength training first, and then do aerobic exercise until the training is over.

It is very important to consider the level of physical fitness and interest. Do what you don't want to do first, so that you will spend less time on projects you don't like and won't spend all your time on projects you like. If you like bike training, finish the strength training first, and then you can run to your bike, because the most painful part is over!

abstract

To keep fit and healthy, it doesn't matter what project you do first. Different training sequences are all good ways to break boredom, and mixed training sequences are harmless. But if you want to lose weight and gain strength, you need to have a priority. Do strength training first, then do aerobic exercise!