Maybe someone will tell you that if you want to lose weight, you must do aerobic exercise first, which can burn a lot of calories. If you want to gain muscle, you must do anaerobic exercise first, which is good for muscle growth.
To solve this problem, we must first understand where the energy comes from during exercise.
The energy system of human body is divided into phosphate system (ATP-CP system), anaerobic glycolysis system (lactic acid system) and aerobic system.
① High energy phosphorylation system (ATP-CP); If the ATP-CP energy supply system supplies energy alone, it can last about 7.5 seconds, without oxygen and lactic acid. Generally used for short-term strenuous exercise such as weightlifting and throwing.
② Lactic acid system (anaerobic glycolysis system); Lactic acid system is an energy system in which glycogen or glucose is decomposed into lactic acid without oxygen in cells and then ATP is synthesized. If the power is supplied separately, it will last for about 33 seconds. Its final product is lactic acid, so it is called lactic acid energy system. This system is the material basis of the movement that requires high power output within 1 minute. Such as 200 m running, 100 m swimming, etc.
③ Aerobic system: Aerobic oxidation system is an energy system in which sugar, fat and protein are completely oxidized in cells to produce carbon dioxide and water, and then ATP is synthesized. The products are of course carbon dioxide, water and ATP. Weight-bearing training (lifting iron) is an anaerobic exercise. The metabolic process of aerobic system needs oxygen to participate, and the reaction process takes a long time. It can be burned with fat, liver sugar or protein as raw materials, which is suitable for long-term but low-intensity activities.
Therefore, weight training first, and then aerobic after consuming a lot of liver sugar, can enter the interval of fat consumption faster. Even if it is to reduce fat, it must be anaerobic before aerobic!