If you are losing weight and just pay attention to Sister Cat, you must know that it is best to combine aerobic exercise with anaerobic exercise to achieve better weight loss effect. Then the question is, which is better to lose weight first, aerobic exercise or anaerobic exercise?
Let's first recall the state in which most people run in daily life. Jogging before running is actually a combination of aerobic and anaerobic performance. Let's look at the state of the athletes. Usually, they will do some muscle stretching exercises before the game. It's actually aerobic exercise. Doing aerobic exercise first and then doing anaerobic exercise is more conducive to the game!
Therefore, whether in life or in competition, we need to alternate aerobic exercise and anaerobic exercise. The common and effective order is aerobic exercise first and then anaerobic exercise, so that the body can be relieved in time. If you do anaerobic exercise directly, your body may not adapt, and sometimes it will make us feel uncomfortable.
Therefore, aerobic exercise is generally carried out before anaerobic exercise, because the exercise sequence will affect our body function. If you want to protect our health, you'd better do exercise in order, which will not only make the exercise regular, but also double the weight loss effect!
We all know that if you want to lose weight, you can't do without exercise, but exercise actually has many subdivided concepts. Exercise itself is divided into two categories, namely aerobic exercise and anaerobic exercise. So what is the order of exercise if you lose weight?
So which order should these two actions take first? In fact, there is no strict order, and both sports can be done according to their own preferences.
It's just that if you want to achieve a good weight loss effect, then you really need to consider the order. In fact, it is recommended to do anaerobic exercise before aerobic exercise, because anaerobic exercise can help our body consume some glycogen first, so when doing aerobic exercise, because glycogen has been consumed first, then fat consumption will be more obvious in aerobic exercise, so the effect of reducing fat will be more obvious.
There may be some friends who don't know much about sports. They don't know what anaerobic exercise is and what aerobic exercise is. In fact, anaerobic exercise is some soothing and regular exercise, such as swimming, strength training, yoga and so on. Because it is more soothing, the body cells have no oxygen to breathe, so it is called anaerobic exercise.
Aerobic exercise is a kind of intense exercise, and the body breathes a lot of oxygen. Running is often classified as aerobic exercise because of its high intensity. But if you run slowly, you will actually achieve an anaerobic exercise effect.
So if you want to lose weight by running, you can run slowly as anaerobic exercise first, and then run faster as aerobic exercise, so if anaerobic exercise and aerobic exercise are combined, the weight loss effect will double. Or friends who think running is too boring can also find some sports they like to do. As long as they do anaerobic exercise first and then aerobic exercise, the weight loss effect is also obvious.
Anaerobic exercise can shape lines, while aerobic exercise can shape fat at one time and shape charming curves more effectively. So how do you arrange the order of the two?
Well, maybe some people don't know what aerobic exercise includes. What does anaerobic exercise include?
Here are some common examples.
There are many forms of aerobic exercise, such as walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan and so on. In bodybuilding training, rhythmic gymnastics and exercises on treadmills, mountaineering machines, rowing machines, skiing machines, lamas and other instruments belong to aerobic metabolic exercise.
Common anaerobic exercises include: running, weightlifting, throwing, high jump, long jump, tug-of-war, and muscle strength training such as pull-ups, sit-ups, squats, push-ups and leapfrog.
How do people who want to lose weight arrange the order of aerobic exercise and anaerobic exercise? Maybe someone told you that if you want to lose weight, you should be aerobic before anaerobic; Want to gain muscle, first anaerobic and then aerobic! In fact, whether you are losing weight or gaining muscle, you should be anaerobic before aerobic!
Why is this arrangement? You must first understand the way of energy supply when we 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 phosphoric acid 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.
In any case-whether you are resting or exercising, all three energy supply systems are running, and the aerobic system is also participating in the operation. People divide a certain exercise into aerobic and anaerobic, and more reference is made to its main energy supply system (the proportion of energy supply system). In order to facilitate understanding, I made a simple table with reference to the Personal Trainer Foundation of the American Physical Fitness Association:
To make it easier to understand, let me give you another simple example:
When running, most of the first six seconds belong to phosphagen. After 6 seconds, the glycolysis system began to supply energy for exercise, and phosphagen's function declined. In 30 seconds, glycolysis became the main energy supply system. After 2 minutes, the oxidation system began to supply energy for exercise, and the energy supply for glycolysis gradually decreased. By 30 minutes, the energy supply ratio of aerobic system reaches the maximum.
Therefore, weight training first, and then aerobic after consuming a lot of liver sugar, can enter the interval of fat consumption faster. On the contrary, if you have done aerobic training for more than 30 minutes first, and your physical fitness has consumed more than half, so that weight training (muscle strength training) that relies on liver sugar as an energy source can not get enough energy supply, then your strength training is definitely not in place.
Even if you lose fat, you can't consume a lot of fat or sugar in the first 10~20 minutes, so why not give this time to the same beneficial iron lifting? Some people also said, "I think weightlifting is more tiring than aerobic." If you lift iron first, you won't have the strength to do aerobic. " However, I didn't ask you to press iron like an old fitness driver and train for the purpose of reducing fat. The proportion of weight training can be smaller. Where can I get tired after lifting iron for 20 minutes? Why not?
The study found that it is also 60 minutes of exercise every day, three times a week. People who use 30-minute strength training and 30-minute aerobic exercise lose more than 50% on average after half a year compared with those who only do 60-minute aerobic exercise.
For some friends who lack professional guidance and fitness equipment and venues, some slow strength exercises (such as sitting on the abdomen, rolling the abdomen, squatting, etc. ) are relatively slow, exercise risk is small, and they also have a good weight loss effect.
Previously, an experimental study by Beijing Institute of Sports Science found that slow strength exercise can also significantly increase the levels of blood hormones such as lactic acid, auxin and cortisol, while after slow strength exercise, moderate and low intensity aerobic exercise can double the fat consumption rate. Therefore, if you want to lose weight more efficiently, please do anaerobic exercise first, then do aerobic exercise!