What are strength training and aerobic training? When we go to the gym, we may hear the fitness instructor mention aerobic training and strength training. We may not be clear about these technical terms, so what are strength training and aerobic training?
What are strength training and aerobic training? 1 1 Aerobic exercise consumes fat first, and strength training consumes sugar stored in the body.
Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than the same time of strength training, while the strength training after practice requires rest between each group and consumes much less calories.
Indeed, in aerobic exercise, the body consumes the fat stored in the body as fuel; In fact, glycogen in the body (blood, muscle and liver) is consumed at the same time.
Research shows that in the first 20 minutes of moderate intensity aerobic exercise. (reaching the intensity of 65% of the maximum heart rate), most of the body consumes glycogen. Yes, 45 minutes of aerobic exercise consumes more calories (the same intensity) than the same time of strength exercise.
But people who increase muscle mass are included, because their metabolic rate at rest has increased, so even at rest, the calories consumed by the body in a day have increased greatly.
It is estimated that for every 0.5 kg of muscle added, the body can consume 50- 100 kcal per day. For a person who has gained 5 kilograms of muscle, this means that 500~ 1000 kilocalories are consumed every day, which means 3500~7000 kilocalories per week.
The reason is this: aerobic exercise can achieve the purpose of consuming calories, but it can't improve the metabolic rate for a long time.
Although strength exercise can't increase the heart rate for a long time, it increases the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.
Aerobic training mainly consumes fat, and the weight loss effect is better, while strength training mainly consumes sugar in the body, which can improve the metabolism in the body and let people consume calories while resting in time. Therefore, when aerobic training and strength training are carried out at the same time, the effect of losing weight will reach the best state.
What are strength training and aerobic training? What is the difference between strength training and aerobic training?
1, different energy metabolism systems
Everyone should know about strength training. In this process, everyone needs to spend more energy, and aerobic exercise belongs to aerobic metabolism. Although it also consumes everyone's energy, it can also bring you some aerobic metabolism.
But strength training may belong to anaerobic exercise, and anaerobic exercise belongs to anaerobic metabolism. This is actually the essential difference between the two, and it is also a point that everyone must distinguish.
2, the required energy is different
When people do aerobic exercise, the energy consumed by the body is actually mainly solved by oxidizing starch, fat and protein in the body, but in this process, the energy consumed by us is not particularly large, and it varies from person to person.
Although all muscle groups will participate in sports, they will not exhaust our body energy. And if you do strength training, you need to spend a lot of energy.
Moreover, in the process of exercise, everyone may sweat a lot, and if you do anaerobic exercise, the energy you need is actually provided by decomposing blood sugar, and oxygen is not needed in this process, so this is also the gap between the two.
3, the maximum heart rate is different
Heart rate is actually a very symbolic thing for everyone during exercise. If the heart rate is actually the largest during aerobic exercise, it will remain between 60% and 80%, which means that this heart rate is also reasonable.
If you do aerobic training, your heart rate will definitely be higher. Basically, the heart rate is generally above 170- 180 beats/min. If we don't know how to judge, we can actually judge what kind of exercise we are doing by heart rate.
Which is better to lose weight, strength training or aerobic training?
The two are well combined and both are indispensable.
If you only lose weight through a single aerobic exercise, you can only change from ugly to clown, and at the same time you will lose a lot of muscles, which will affect the stress and stability of bones and joints.
By the way, many people say that strength training consumes glycogen and aerobic consumes fat, but this is extremely wrong. No matter what form of exercise you use, energy supply is an interactive mode, and glycogen, protein and fat participate together! Your heart rate interval and exercise intensity directly affect the participation ratio of these three!
What is the use of strength training?
1, strength training makes muscles lose weight continuously. A study by the University of Michigan shows that at least 25% to 30% people only lose weight by dieting, losing not only fat, but also lean tissue, muscle, bone and water. However, strength training can help dieters maintain muscle mass and lose weight at the same time.
2. Strength training can improve your metabolism. Since the twenties, most people (especially women) lose half a pound of muscle every year if they don't protect their muscles through strength training, and after the sixties, this number will double. But regular strength training can maintain the life of muscles and rebuild those lost muscles.
Strength training can help you lose weight more easily (or eat more without getting fat). Because muscle is an active tissue (unlike fat, which is an inert gas), it needs energy to maintain.
The more muscles you have, the more you eat, and the less weight you gain. Strength training can increase metabolic rate 15%, which is beneficial to weight loss and long-term weight control.
Strength training action recommendation
Action 1: Push-ups
Main muscle group: pectoralis major
Action Description: Put your hands on the ground, the distance between your hands is slightly wider than your shoulders, keep your feet together, keep your body in a straight line, don't hunch over, bend your elbows to lower your center of gravity, let the pectoralis major stop at 1 cm from the ground, and then concentrate on pushing the pectoralis major upward.
Action 2: Squat.
Main muscle groups: quadriceps femoris and gluteus maximus.
Action Description: Hold the dumbbells on both sides of your shoulders with both hands, raise your head, tuck in your abdomen, squat steadily, keep your upper body straight, keep your knees below your toes as much as possible, and then stand up with the strength of your thighs and hips.
Action 3: dumbbell bench press
Main muscle group: deltoid muscle.
Action description: Stand up straight, hold the dumbbell with the forehand, lift it to the shoulder, push the dumbbell up when inhaling, and exhale when completing the action.