When you're working out in the gym, what you want to know most is what is the most effective exercise. Especially if there is a time constraint. If your goal is to lose fat, should you do aerobic training? Or weight training? Or both little by little?
Many people avoid the weight training section. I don't know how to use the item. Or maybe it's because most of the weights are men. Some people who avoid aerobic exercise may be afraid to lose their gluteal muscles, while others may simply not enjoy the endurance-requiring side.
So what percentage can help you find the perfect balance between a treadmill workout and a dumbbell session? Women's Health magazine did the research for you.
Below are all the facts about fat burning and muscle building that you've gathered to choose the best aerobic and weight training, or both, a body remodeling strategy.
Benefits of aerobic training
Aerobic training burns fat more than weighting
It is correct that aerobic training is the "king of calorie burning".
Studies in the United States have shown that aerobic exercise burns up to four times as much fat in less time than doing strength training alone.
What type is good depends on the person's goals. For those who want to lose a lot of weight, continuous intense aerobic training is better. On the other hand, HIIT (High Intensity Interval Training) stimulates fat-burning muscle enzymes to retain existing muscles. Fitness goals vary from place to place.
Aerobic training reduces the number of times you eat snacks
Of course, you'll be hungry after running, but studies have shown that people who do high-intensity aerobic training for 15 minutes eat 11% less after 24 hours.
"High levels of exercise allow the body to circulate more blood to prevent it from overheating," says metabolic expert Dr. Andy Branin.
In other words, blood flows from the gastrointestinal tract to another place, putting a brake on appetite.
Is it aerobic or weight for belly fat?
In a study at Pennsylvania State University in the United States, dieters lost 21 pounds (about 9.5 kg) by aerobic or weighting. But there is a decisive difference. The aerobic-trained group lost 6 pounds of muscle, while the weight-trained people lost only fat.
In other words, in aerobic training, you can't choose what to lose and where to lose weight, so you lose weight from every part, including muscle mass.
"Fat is systematic and is attached to the whole body, which means you can't control where you drop it," said exercise physiologist Dr. Breen.
So is aerobic training better than weight training to get rid of belly fat? It can be said yes or no. Since muscle tissue needs calories, building muscle also increases the body's ability to burn calories. So, whether you're working out or not, your body is burning calories.
This means that during weight training, abdominal fat is reduced along with other parts of the body, while aerobic training slims down the entire body.
Benefits of weight training
Just lift the weight and you lose weight
But wait for me to jump on the treadmill. If you give it a weight, your metabolism will spike one hour after your workout. This is because the body repairs minute crevices in the muscles.
“Muscles are more metabolically active than fat, so the more muscle you have, the more calories you burn and the more likely you are to keep them free of fat,” said exercise physiologist Dr. Lee Breen. So use a kettlebell (a strength training device).
Can I lose weight just by lifting the weights?
Losing weight with weight training is different from doing it based solely on aerobic training. Strength training reduces hunger, but it's not the same as aerobic training.
The satiety effect disappears an hour after exercising, and the body begins to want the energy to repair and build muscle. Unfortunately, this has a harsh effect on the female body. A woman's body is designed to maintain weight in preparation for pregnancy and breastfeeding.
To reshape your body
"On the other side, muscles are local, so you can target specific muscles for weight training," Breen said.
A series of squats will show up in the results of the thigh and gluteal muscles, but you still need to adjust your muscles with aerobic training.
One study found that running and lifting weights increased the percentage of body muscles that were clearly visible by 3% more than simply doing strength exercises.
What are the results of aerobic training vs. weight training?
Considering that aerobic training slims down fat (and muscles), while weight training burns calories, the conclusion is that both have different effects but produce the desired results. However, for the best and healthiest results, it's important to have a nutritious diet and balance both.
Translation: Mitsuko Kanno From Harper's BAZAAR UK
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