People leading a healthy lifestyle often argue about which method of exercise is more effective in losing weight: cardio or strength training. Fans of jump ropes and running do not even doubt the maximum benefits of aerobic exercise. In turn, lovers of barbells and dumbbells are sure that strength training contributes to the rapid burning of fat.
What can be achieved with cardio?
During aerobic training, there is a big shake-up of the body. Dynamics and high rates do their job: fats are burned much faster, while metabolism also accelerates. Studies show that after 20 minutes of cardio training, the body throws all its strength into finding additional sources of energy. The longer the session continues after the 20-minute milestone, the more fat cells are burned.
Cardio loads have a beneficial effect on the functioning of the cardiovascular and respiratory systems. It is not at all necessary to make great efforts, even ordinary walking helps to burn fat. However, you need to walk at a normal pace for at least three hours.
Cardio is a great option for weight loss. They quickly lead to fat burning, and at the same time pump the heart muscle and respiratory system. You can do cardio at home and in the gym. This is not always high intensity training, however, in order to burn fat, you will need to try. And beginners need to join the training gradually.
Everyone is used to the fact that cardio is something high-intensity. In fact, cardio training is about the cardiovascular and respiratory system. The heart begins to contract faster even during normal fast walking. Intense cardio is not suitable for people with a lot of excess weight and without training. If you start jumping out of the squat without preparation, you will burn calories, but harm your joints and muscles.
For effective weight loss with cardio, you need to follow a few simple recommendations:
- the minimum duration of classes is 40 minutes;
- the main characteristics of training are moderate intensity and continuity;
- it is not recommended to exercise for more than an hour at a time, as an option, you can divide the workout into two for 40 minutes each, in the morning and in the evening.
- side step with arms raised;
- side kicks;
- lifting the knees from the lunge;
- jumping rope.
If you train for more than an hour, protein replaces fat – the material that forms muscle mass.
Cardio exercises are beneficial for both men and women. You need to perform workouts for weight loss 3-4 times a week for 40-50 minutes. You can end your strength workout with a brisk walk on a treadmill or a session on an elliptical trainer.
Aerobic exercises help to lose weight, improve the functioning of the heart and blood vessels. When they are performed, the body consumes a large amount of oxygen. These workouts make a person more resilient. Aerobics is considered the best way to burn calories.
Aerobic exercise, or cardio, as it is popularly called, is the best workout for weight loss. This is running, an exercise bike at an intense pace, an ellipse, brisk walking on a treadmill. What is important, the process of fat burning begins in 30 minutes. Training should last 40-60 minutes, but it is better to start with 10-15 minutes, adding 2-3 minutes every day.
Aerobic exercise is running, dancing, group sports, ice skating. In a word, any load at which your heart beats faster. However, in order to properly burn fat with aerobics, you need to stick to a certain heart rate zone.
It is highly desirable to calculate your heart rate using the formula. The heart rate (HR) changes depending on what the person is doing. Everyone has their own heart rate range in which the fat burning process takes place. For example, I have a fat burning zone of 130-160 beats / min, if I work in a zone above 160 beats / min, then the work goes more on endurance. Few people know about this.
The heart rate for aerobic training for fat burning can be calculated using the formula:
- 207 – (0.7 x your age). The resulting number is your maximum heart rate. For example, for a 25-year-old person, the maximum heart rate is 189 beats / min;
- now subtract the resting heart rate from the resulting number – on average it is 60 beats / min. 189 – 60 = 129;
- it turns out that fat burning occurs in the range of 129-189 beats / min;
- the aerobic zone is 70-80% of the aerobic heart rate zone. In our example, this is 165-170 beats / min.
Aerobic exercise can be done every day. If you alternate them with other types of exercise, then twice a week is enough.
During anaerobic training, the body receives energy without the participation of oxygen. Muscles use up glycogen (a breakdown product of glucose) stored in the blood. These are strength training in the gym, which are aimed at developing and strengthening muscles, and running short distances. Fat is not used as energy.
Anaerobic exercise burns fewer calories than aerobic exercise. How then can they be useful to you? The fact is that muscles spend energy for some time after anaerobic exercise – 12-36 hours. In addition, due to muscle growth, you will burn fewer calories when you are at rest. But still, coaches agree that aerobic exercise is more effective for weight loss.
The most intense workouts are called high-intensity interval training. These are bodyweight workouts without additional weights. These workouts can be done in any conditions – in the gym, at home. They are high-intensity due to the fact that you increase the heart rate. It’s jumping and running. During these workouts, a person spends the maximum number of calories. But if you’re unprepared, start with medium-intensity workouts and practice your technique so you don’t get hurt. Do the same exercises at a slower pace.
A good example of HIIT is tabata. Exercises should be done quickly (but efficiently) for 20-60 seconds. After that, you rest for 10-40 seconds. The longer your rest interval, the less intense the workout. A HIIT workout might look something like this:
- running in place;
- plie squats;
- push ups;
- pulling the knees to the stomach in the plank.
As a rule, one circle consists of 5-6 exercises. Most of the time it’s bodyweight training. Beginners can do three laps, advanced five laps. Exercises can be repeated, but there is an option when each interval is aimed at working out certain muscle groups.
It is impossible to lose weight in any one zone, because fat leaves the body more or less evenly. But you can tighten your skin and strengthen your abs with abdominal and flank slimming exercises. These are basic strength training that will help you burn a little more calories.
Twisting the press
Lying press twisting technique:
- lie on your back on the mat with your knees bent;
- press your chin to your chest and bring your palms together at the back of your head;
- as you exhale, raise your body slightly, tearing your shoulder blades off the mat;
- tighten your abdominal muscles;
- as you inhale, slowly lower yourself onto the mat without unbending to the end.
No need to rise too high, tear your chin off your chest and pull yourself forward with your hands. The press must be constantly tense.
How effective are strength exercises for weight loss?
The role of strength training in weight loss is invaluable. During aerobic exercise, much more fat cells are burned, but immediately after the end of the session, the process is inhibited. During strength training, things are different. Despite less intense fat burning during the session, excess weight loss continues long after it ends. This happens due to the acceleration of metabolism, a stable high level of which remains for another 6 hours. After that, it gradually subsides and after 2-3 hours it returns to the usual level.
There are several recommendations that contribute to more effective weight loss through strength training:
- rest 60-90 seconds between sets;
- each workout should be dedicated to a specific muscle group;
- once a week you need to conduct a general workout to work out all muscle groups;
- the best time for exercise is morning-noon, since during this period the metabolism is most active;
- you need to select the working weight so that in one set you can perform no more than 10 repetitions.