"Strength training+aerobic exercise": it is recognized as an efficient fat-reducing training program. If athletes do strength training first, and then do aerobic exercise with appropriate intensity, the fat burning rate is the highest. This conclusion is not groundless, on the one hand, many bodybuilders have personally confirmed this point in practice, on the other hand, related research has also reached this conclusion. (Beijing Science and Technology Publishing House, Complete Book of Fitness Nutrition, Nutrition Strategies for Strength and Muscle, p. 136)
However, for this fat-reducing training program, we need to pay attention to two points:
(1) After strength training, aerobic exercise should be started within 20 minutes.
(2) The duration of aerobic exercise after strength training should be well controlled, preferably between 30 and 45 minutes. If aerobic exercise lasts too long, the effect of reducing fat is no different from that of "pure aerobic exercise"
So, if you do the above two points, you will definitely have a good weight loss effect? Not necessarily, because the effect of losing weight is related to many factors.
Several main factors related to "good or bad weight loss effect" 1: How many times do you practice every week?
In order to accumulate exercise effect, the basic requirement is "exercise at least 3 times a week". If you can't reach this frequency, no matter what kind of exercise plan you take or participate in, it will be ineffective. In other words, it is meaningless to discuss the effect of "strength+aerobic" exercise when the weekly exercise frequency is not up to standard.
Factor 2: Have you practiced seriously?
In the gym, there are too many people playing mobile phones, chatting, exercising and taking selfies. Others reduce the intensity of exercise to a "comfortable" level, which is manifested in too few action groups or times, too long rest time between groups, too light load and so on.
If an exerciser finishes training in this state, he is just fooling around with "fitness punching time". This kind of training has no quality, not to mention affecting the training effect.
Factor 3: Are you a novice or an old hand?
Those who haven't exercised before are all novices. Because of the phenomenon of "novice welfare period", novices can gain muscle and lose fat quickly in the first two or three months, and even achieve the synchronization of "gain muscle and lose fat". If novices can grasp this golden training period, they can improve their body shape quickly.
The weakness of novices is that due to their lack of training experience and low physical fitness level, it is too difficult to adopt the scheme of "strength training 1 hour+aerobic exercise for 40 minutes" from the beginning, which is easy to cause strong physical discomfort.
My opinion is that "strength training 1 hour +40 minutes aerobic exercise" is not suitable for beginners, but healthy young people in their twenties can try this training scheme under the guidance of experienced fitness coaches or fitness experts. The premise is that you should not blindly pursue the amount of exercise, the duration of exercise and the effect of exercise within the range that your body can bear.
For fitness veterans, more aerobic training programs are required, such as the same exercise and different speeds. Let the body constantly adapt to new changes instead of being trapped in the "sports comfort zone".
Factor 4: Diet
In fact, the exercisers who can complete the training plan of "Strength Training 1 hour +40 minutes aerobic exercise" with high quality are already middle and high level exercisers. Their physical adaptability and physical fitness level have far exceeded that of the general public.
The fat-reducing effect of such people depends largely on "the quality of diet control". Therefore, for strength trainers in the fat-reducing period, "keeping your mouth shut" is even more important than the exercise itself. That is, it is biased not to discuss the effect of exercise on weight loss by "the quality of diet control".
If you can do the above four aspects, the plan of "strength training 1 hour +40 minutes aerobic exercise" will almost certainly realize many bodybuilders' desire to lose fat: to keep the muscle mass (or not to lose a lot), and at the same time to obtain a lower body fat rate and clearer muscle lines.
Finally, there is one more thing to do: take "year" as the unit, stick to it for a long time and keep exercising! It's only a matter of time before you get good grades and figure.