Weight VS anaerobic exercise scientific exercise weight loss

Many people know that aerobic exercise is required to lose weight. In fact, anaerobic exercise can also effectively help you lose fat. Therefore, if you want to lose weight, it is best to do aerobic exercise + anaerobic exercise for the best weight loss effect.

Many people often lose weight by running.

You've heard it before: Strength training doesn't burn fat

Many people may only pay attention to how many calories they burn in the gym, but obviously if you only focus on this one item, you are looking too close. Stop focusing on how many calories you burn in the gym and focus on how many calories you burn outside of the gym.

You burn calories throughout the day no matter what you do, but exercise helps you increase your calorie burn rate. When you do traditional steady-state aerobic exercise, you'll burn calories while you're exercising, but once you stop, your body's metabolism quickly returns to its normal rate.

Strength training builds muscle, and more muscle helps you burn more calories—even when you're doing nothing but sitting around. Strength training is the most critical component of any program, not just the emphasis on long-term weight loss.

Think of it this way: from a metabolic perspective, you can see that your muscles are "thirsty." The more muscle you have, the more fuel you need. If your goal is to lose fat, then this is the benefit that strength training can provide you.

Treadmills and air walkers are often touted as the quickest way to shed body fat, and while they're certainly useful if your goal is to improve cardiovascular fitness, increase endurance, or simply burn extra calories, strength training is your most powerful ally.

You've heard it before: Resistance training makes women bulkier

This myth is not going away and, unfortunately, it is terribly misleading. To prove this, just go to any super gym and see how many 65kg guys with pencil arms and beer bellies are trying to get "big" or "huge" every day.

Clearly, something wasn't working. It takes a lot of work to get fat, both in and out of the gym. If you're serious about gaining weight, you not only need to dedicate yourself to training, but you also need to give yourself the proper nutrition you need.

Many people have misunderstandings about what causes bulk. The bulk is not muscle, but muscle wrapped in fat. So if you feel like you look too big, it's important to adjust your diet to lose that excess fat - but don't give up strength training.

For women, if the goal is to be bigger, there is a significant disadvantage. Women have only one-tenth the amount of testosterone that men have, and testosterone is a key substance in the muscle building process. So even if you work out just as hard as a man, lift the same weights, and eat the same number of calories, you still won't see the same results when it comes to muscle building. Although women can also build muscles, they will be the long, fat-free muscles that women expect, rather than large, bloated muscles. Obviously, muscles like this are more beautiful on women, right?

You've heard it before: Weight training can limit your athletic ability

If your goal is to move like the Hulk and get in shape, then go ahead and do any body part exercise you want, using every piece of equipment in the gym. Those machines have their place, but they don’t point to any one fitness path.

If your goal is to move like an athlete and get in that shape, you need a different approach. Elite athletes need their bodies to function as a unit module. It would be difficult to achieve this goal by dividing the body into individual parts - legs, chest, back, and biceps. Instead, focus on large movements that engage complex muscle groups—be it prime movers or smaller stabilizers.

The premise here is simple: stop thinking about the body parts individually and think about it as a whole, focusing on the mechanics and nothing else. Focus on large, compound, multi-joint movements. Hire a trainer and learn how to squat, deadlift, and press in a safe and effective way.

The only reason your athleticism is limited in the gym is if your workout is ineffective or if it is performative in nature.

You must have heard that running is the best way to get healthy

There is nothing inherently bad about running, but it exerts the same forces on muscles and joints throughout the body. Recreational runners with weak core and hip stabilizer muscles are at high risk for injury. A better plan is to spend time strengthening your core and gluteal muscles rather than jumping right into a 5K run.

For hip stabilization exercises, start with basic single-leg exercises, such as split jump squats, single-leg squats, and step-ups. For the core, exercises like planks, side planks, and bird and hound poses will help you become stronger and more stable, making you less likely to get injured once you decide to run 5K.

Some people need joint-protective exercises because running on a treadmill or pavement involves slapping the ground too hard. If you prefer a more traditional option, the dual-action of cycling or rowing will not only engage a lot of muscles, but will also take the pressure off your joints at the same time.

If you want newer (and hopefully more exciting) variety, consider walking with dumbbells, medicine balls, or barbells. There are so many different ways to get in shape, and while running is great, it's just one of your options.

Strength training can also help you lose fat

Compared to regular cardio, strength training can help you lose body fat and is a quick ticket to a healthier you. It won't limit your athletic ability and may even help improve it. Women can gain huge benefits from resistance training without the worry of gaining weight.

For those who enjoy running, it is one way to improve their health, but it is certainly not the only way. But as with any project, you need to take it seriously.

Source: 39 Health Network www.39.net

Please do not reprint without written authorization