It is by this training method that my body fat has dropped by 5% and my body muscle content has obviously increased!
Although I am 60 kg now, I have low body fat and many muscles, and my figure looks perfect!
Why do you suggest running for 30 minutes after ironing?
Iron is the consumption of glycogen in our body! The order of energy supply for human body is glycogen, fat, and then to protein!
Therefore, after iron consumes glycogen, we go aerobic running, which just consumes fat, which helps us lose weight and reduce body fat!
If your body fat rate is too high and your muscle content is not high, then we can train like this!
And when you iron, your body will produce a lot of lactic acid and a lot of metabolic waste, and aerobic exercise can promote the body to discharge metabolic waste and reduce physical pain!
What should I pay attention to after ironing and running?
1. time
I suggest you don't run for more than half an hour after ironing, because after more than half an hour, your body will start to consume your muscle protein, leading to muscle loss and physical decline!
2. Speed
After ironing, the aerobic running speed should not be too fast, too fast will easily lead to physical exhaustion, muscle fatigue is not easy to recover, and fast speed is not conducive to fat burning. Running for 5 kilometers in 30 minutes is enough!
3. Nutrition
After you iron, after aerobic running, you must supplement nutrition in time. The best time is to eat carbohydrates and protein immediately within 30 minutes after running, which will help the body recover from fat loss, gain muscle and shape good muscle shape!
If everyone's body fat rate is high, then we can use this method to exercise, gain muscle, shape and lose fat, and the effect is really good!
Please comment and answer any questions!
This is no problem.
Strength training after aerobic training itself is one of various training routines.
In this exercise, please note the following points:
1. A certain degree of stretching
We all know that strength training requires stretching between groups.
The purpose is to disperse lactic acid and expand the ductility of muscle fibers.
Aerobic exercise such as running after training can also play a similar role.
2. Control the total training time.
Because this kind of strength plus aerobic training requires extremely high physical fitness.
Therefore, it is recommended that the total duration be controlled at 70 to 90 minutes, and try not to cross the line.
Otherwise, it will cause overtraining and delay the training quality in the next few days, which is not worth it.
3. Think clearly about your training objectives
If your training goal is still to gain muscle.
Then it is suggested to reduce the running time appropriately.
Because running consumes body calories from the first second, including more or less protein in muscles.
If you are a balanced bodybuilder who aims at health, you don't need to think too much about the proportion of project time.
I hope it helps you.
This combination is certainly possible! Whether it is good for your health depends on what you do in training. Of course, it's scientific and good for your health. If it is casual, it will definitely be bad for your health!
As we all know, aerobic fat loss, anaerobic muscle gain. But some people want to gain muscle and lose fat during this period, so they will choose anaerobic before aerobic.
Through my own practice, I found that it is actually quite tiring to be anaerobic first and then aerobic. But sometimes it's quite comfortable. Everyone is lazy. As long as you can beat yourself, that's the best. The most important thing is to strengthen your faith and what you want. Exercise is nothing more than for body and health. If you force yourself to accept that you are tired and drink alcohol, you have to exercise, which will be counterproductive. Therefore, we must thoroughly like and accept this difficult exercise in our minds.
Anaerobic+aerobic, this combination is still very effective, as long as it is carried out scientifically, it will definitely be good for the body.
Pay attention to the following points: (1). Pay attention to the rest time between groups when ironing.
(2) Pay attention to diet and rest.
On a case-by-case basis, if you lose weight and gain muscle, I don't recommend running after ironing.
If you have a high body fat, then this is a way to kill two birds with one stone, which can not only lose weight, but also gain muscle and shape.
Because lean body fat itself is very low, doing too much aerobic exercise will only reduce body muscles, which is not worth the loss.
But people with high body fat are suitable for this kind of exercise. Please listen to my analysis below!
Ironing can not only make you grow muscles, but also reduce fat to some extent. Theoretically, after strenuous exercise (stretching iron), you can consume body fat for a long time.
Furthermore, doing aerobic exercise for 20 minutes after ironing can make you burn more fat.
Ironing belongs to anaerobic exercise, and most of it consumes glycogen and some glucose.
When glycogen consumption is almost the same, when you start aerobic exercise (running), you will skip the step of consuming sugar in your body and directly consume fat to achieve better fat-reducing effect.
Another advantage is to relax muscles and prevent them from being sore for too long.
As we all know, stretching iron will make muscles produce lactic acid, which will cause local weakness and pain, while moderate running can promote blood circulation and accelerate the metabolism of lactic acid.
What else should we pay attention to in this kind of exercise?
● Time. Aerobic (running) time should not be too long, and it is best to ensure that it is about 20 minutes.
Because it takes too long, it will definitely make the body tired, and it will be harmful to the body after a long time. If you can't hold on, you may lose too much muscle.
Of course, if you iron 10 minutes and run for 20 minutes, the effect will certainly not be great.
Therefore, the premise of this exercise mode is that you iron for at least 40 minutes first, then run for 20 minutes, and the interval between ironing and running should not exceed five minutes.
Conclusion: Ironing for 45 minutes first, then aerobic (running) for 20 minutes, can play a role in shaping, increasing muscle weight and relieving muscle soreness.
Just run for 20 minutes after the iron is rolled. I want to know what the purpose is. What is the purpose of running?
If the purpose of ironing is to gain muscle, then reduce or not do aerobic exercise on the day of ironing. It is recommended to do aerobic exercise for a short time before ironing to achieve the effect of warming up. Because excessive aerobic exercise will consume muscles.
If the purpose of running is to reduce fat, 20 minutes is very short, it is recommended to extend the aerobic time.
In fact, I still have a say in this question, because I once lost nearly 20 pounds in three months through the combination of iron and oxygen, and the effect of reducing fat is very obvious.
Practice makes true knowledge. Let me answer your two questions first. Running for 20 minutes after stretching iron, through the combination of anaerobic and aerobic, can better promote energy consumption and reduce fat more obviously. It was possible at that time.
The second question is good for your health? Of course, the comprehensive score of all the indicators of my physical examination is above 90, and there is nothing wrong with my physical examination, which certainly has no effect on my health.
On the contrary, I think this aerobic exercise can be more intense and effective. Share my experience that I lost 20 Jin in 3 months and my body fat rate dropped below 10:
Ensure the training frequency of 3-5 times a week, and try not to exceed 1.5 hours each time. Generally, brisk walking or jogging warms up for 65,438+00 minutes and stretches for 2-3 minutes. When I formally enter training, I prefer aerobic training first and then aerobic training, because aerobic training will affect the quality of strength training, and anaerobic training will generally be controlled to be completed in about 45 minutes.
If it is a special fat-reducing period, I will increase the amount of aerobic exercise. For example, when I lose 20 pounds, I will add 1 hour freestyle at the end of each anaerobic training, and the effect is excellent.
Describe yourself briefly, I hope it will help you.
It depends on the purpose of your fitness.
1. If you want to gain muscle, this is not good, because there is a "interference effect".
If you want to lose fat quickly, you can train like this, but you actually have a better choice.
If you just want to exercise, as long as it is not overloaded and nutritious, it will definitely be good for your health.
Next, let's talk about how the above conclusion was reached.
At 1. 20 1 1 year, a study in Strength and Health pointed out that the more aerobic times and the longer aerobic time each time, the greater the negative impact on muscles and strength, which was later confirmed by many other studies. This interference between aerobic and anaerobic is called "interference effect".
Therefore, if you are in the muscle gain period, you should control the amount of aerobic fitness. Do aerobic exercise two or three times a week, and it is best to use low-intensity aerobic exercise, such as walking fast, uphill, walking slowly, climbing stairs, or walking slowly for no more than 20 minutes. If you are worried that your heart and lungs will drop too much when you gain muscle, it is recommended to do two groups of HIIT training every week for 6 to 12 minutes.
2. If you want to lose fat quickly, besides maintaining the daily calorie deficit, give priority to weightlifting training. If you keep a calorie deficit every day and have the strength to run after lifting iron, you may not be focused enough when lifting iron:)
It is suggested that girls choose the training plan of "upper body+lower body+rest day", while boys choose the training plan of "push+pull+leg+rest day". If you still have energy on the rest day, you can do a set of HIIT training for 6 to 12 minutes.
In addition, when we are in a state of insufficient calories, we must ensure that we get enough protein, so that we can lose or not lose muscle during fat reduction. If you are not particularly good at all, you can gain muscle during fat loss.
3. Iron can exercise muscles, increase bone density, and aerobic can exercise the heart and lungs. Running for 20 minutes after ironing is definitely good for your health, but the efficiency of ironing is reduced.
This is the answer to this question. I wish you good practice!
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Generally speaking, strength training plus aerobic training is more suitable for people who lose fat. Because in strength training, our body will consume a certain amount of glycogen, and then aerobic training can also consume more fat.
But if you don't want to lose weight, you just want to increase your cardiopulmonary ability. Then you must do two things.
First: You should make sure that your daily calorie intake is higher than your daily calorie intake, because your goal is not to lose weight, but to gain muscle. In order to prevent muscles from being consumed in aerobic exercise, you must increase the calories in your diet.
Second: when we do strength training, our body energy will consume a lot. So when we start doing aerobic exercise, there is not much energy left in our bodies, so we can't show our best level in aerobic training. Therefore, in order to achieve good performance in these two different sports, the best situation is to practice separately, such as strength training in the morning and aerobic training at night. Or do aerobics in the morning and strength at night.
Of course, there is another situation, that is, after we finish strength training, we should supplement some carbohydrates or protein appropriately, and then take a rest before we start doing aerobic exercise.
If it is the second short break, then you must never arrange aerobic training before strength training.
Because after aerobic training, the maximum strength of the body will drop by more than 10%. This means that you can do 100 kg bench press before, and only 90 kg bench press after aerobic training.
If your goal is to lose weight, then muscle mass is definitely our first choice, so anaerobic exercise is our key goal.
Here I recommend a more efficient way to lose weight.
Strength training +HIIT.
HIIT is strictly anaerobic exercise, because its essence is high-intensity interval, which is very similar to strength training.
Moreover, compared with those low-intensity long-term aerobic exercises, HIIT can better preserve our muscles and increase our muscle mass.
Most importantly, HIIT only takes a few minutes, while running may take more than half an hour.
Here, by the way, I will tell you another concept.
This is because 1 kg muscle consumes about 13 calories a day, while fat only consumes about 4 calories a day. The more muscles a person has, the faster he consumes fat. No matter how much fat he has, he can only consume 4 calories.
Aerobic exercise for a long time will definitely consume muscles. This is why aerobic exercise consumes fewer calories at the end of the day than HIIT.
This is no problem. Strength training after aerobic training itself is one of various training routines. In this exercise, please note the following points:
1. Stretching to a certain extent, we all know that strength training requires inter-group stretching, with the purpose of dispersing lactic acid and expanding the ductility of muscle fibers. Aerobic exercise such as running after training can also play a similar role.
2. It is necessary to control the total training time, because this kind of strength plus aerobic training requires extremely high physical fitness, so it is recommended that the total training time be controlled at 70 to 90 minutes, and try not to cross the line. Otherwise, it will cause overtraining and delay the training quality in the next few days, which is not worth it.
3. Think clearly about your training goals. If your training goal is still to gain muscle, then it is recommended to reduce the running time appropriately. Because running consumes body calories from the first second, including more or less protein in muscles. If you are a balanced bodybuilder who aims at health, you don't need to think too much about the proportion of project time. I hope it helps you.
Running on the treadmill, it is suggested that you can run at variable speed, which is better for reducing fat. If you are not afraid of thick calves, you can also set up slopes to run, which will increase the difficulty. Go to the gym a few more times, and you can come up with your own tricks. Watch more videos of fitness bloggers, and you will find that this device can still be used like this, opening up a new world.
Whether you can run depends on your physical fitness and physical condition:
1. If you are a novice in the gym, you usually don't like sports. Just finished ironing, the energy consumption in the body is almost the same. If you run for another 20 minutes at this time, it will be a great test for your heart and lungs. It is not recommended to run for 20 minutes at once, which is not good for your recovery and rest.
If you are at this stage, it is recommended to practice skipping rope and playing basketball first, and stick to 1 month to ensure that your physical fitness is obviously improved. After improving physical fitness, you can safely press iron and add aerobic running, which is one of the ways commonly used by many junior bodybuilders.
2. If you like sports, but you are heavy. Such people don't recommend running for a long time. Loading+running for a long time is very harmful to the knee. In severe cases, you can only walk with crutches (except for those amazing bones, I have a classmate who weighs 200 kg and often plays basketball and football, and has never had any knee problems). If you want to lose weight, you can try other aerobic exercises instead of running, such as swimming.
Secondly, it depends on the purpose of the training:
1. If the purpose is to gain muscle. It is not recommended to run after ironing every time, running will also consume muscles. For example, if you press iron four times a week, then I suggest you do 1 aerobic exercise a week.
2. If the purpose is to reduce fat. Adding 20min minutes of running after ironing can make fat consumption faster, thus achieving the function of burning fat quickly. It is recommended to run for 30-40 minutes (adjust the length according to your physical condition), so that the effect is better.
I hope my answer can help you.