Running belongs to aerobic exercise, while strength training belongs to anaerobic exercise. According to the difference of human energy supply system, no matter how to arrange training plan, we should put strength training before running.

Running belongs to aerobic exercise

There are three ways for the human body to supply energy.

Our body has three different energy supply systems, namely:

ATP-CP； Glycolysis; Aerobic oxidation for energy supply.

All activities of our body need to release heat through the decomposition of ATP (adenosine triphosphate) to supply energy, and these three energy supply systems use different energy sources to synthesize ATP to continuously supply energy for the body.

We have three different energy supply systems.

These three energy supply systems are running all the time, and provide energy for the body to maintain motion through different proportions according to different motion states of the body.

Strength training mainly uses ATP-CP and glycolysis for energy supply.

When we do strength training, we first use the ATP-CP energy supply system, which provides energy for the body through ATP and CP (phosphonic acid) stored in the body, so it is also called the original phosphonate energy supply system.

However, due to the small amount of ATP and CP stored in our body, the skeletal muscle after heavy load training can be exhausted in a few seconds, and the energy supply of the body will turn to glycolysis.

The decomposition of ATP releases heat to provide energy for the body.

As the name implies, glycolysis is to provide energy for the body by decomposing glycogen in the body to synthesize ATP. The storage of glycogen in muscle is much more than ATP and CP, but it can only support high-intensity training for about 40 seconds, and with the operation of glycolysis energy supply system, lactic acid by-products will be produced, leading to muscle and nerve fatigue.

Strength training is mainly based on glycolysis for energy supply

This is also the reason why many times a group of strength training lasts for 30-40 seconds, and then we are exhausted and our muscles are getting sour.

After rest, the body synthesizes and supplements glycogen and ATP, and then it can do the next set of strength training.

We can supplement creatine supplements in our daily life, so that the body can synthesize ATP more efficiently when doing strength training and improve the training effect.

MusleTech's creatine is my daily use and the best creatine sold by Taobao, which is very suitable for friends who want to improve the quality of strength training.

Aerobic exercise mainly uses aerobic oxidation for energy supply.

Aerobic oxidation can provide energy for the body by oxidizing and decomposing sugar, fat and protein to synthesize ATP. In the initial stage of exercise, sugar will be the main source of energy supply. With the increase of exercise time, the proportion of fat in energy supply will gradually increase, and it will surpass sugar as the main energy supply source in about 30 minutes.

Aerobic oxidation can directly reduce fat.

This is why many people say that aerobic exercise can reduce fat for 30 minutes. In fact, the fat has been consumed, but the decomposition efficiency will be higher after 30 minutes.

We can improve the efficiency of body fat decomposition by supplementing L-carnitine, but the use of L-carnitine must be combined with aerobic exercise for at least 30 minutes, otherwise it will not help to reduce fat.

L-carnitine in muscle technology is also very useful. The content of L-carnitine in the small black liquid bottle is very high. Drinking a bottle before each exercise is faster and more efficient than solid absorption. I use this to reduce fat myself.

Doing strength training before running can get better sports benefits.

Strength training is intense, which requires us to keep in good physical condition and have sufficient ATP and glycogen levels. Nerve fatigue is the basis for starting a high-intensity strength training.

And strength training and running will also consume sugar as an energy source. When we finish strength training before running, the glycogen level in our body will be very low at this time, and the energy supply ratio of fat will be higher at the initial stage of running, which can achieve better fat reduction effect.