Cardio vs strength training – which is more effective for weight loss? • ZOJ.KZ

Author: Manlab sports nutrition store Date: 2019-09-24 Views: 11,885 Rating: 4.7

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What is more effective for losing weight: cardio or strength training? In fact, to quickly get in shape, you need to competently combine both types of load. This is how you trigger fat burning and muscle growth for a beautiful and toned silhouette.

Cardio Training: Basics

In the body, every person has an aerobic threshold, which determines the type of energy used for physical endurance. When the pulse is up to 140-150 beats, the body burns fat to a greater extent using it as energy for the body. However, as soon as you increase physical activity and bring your heart rate to 150+, the body begins to use muscle glycogen to a greater extent.

Regarding weight loss, a load over 140-150 beats per minute will bring little benefit; due to the loss of glycogen, fat will be burned to a lesser extent, which ultimately will not bring significant results for the beauty of the body. It will be thin, but not athletic.

For sustainable weight loss, a pulse in the range of 120-140 beats is ideal for burning fat deposits. It is within these limits of heart rate that fat is burned as energy.

For cardio training, you can choose any type of aerobics that you like, from dancing to swimming.

When can you expect noticeable results from training?

With a properly selected training regimen and provided that they are performed regularly, subject to a diet that will allow you to maintain an optimal calorie deficit, noticeable results from visiting the gym can be seen within 4-6 weeks. To track your weight loss progress, weigh yourself every week and measure your waist, chest and hips. Moreover, centimeters after a month of training, as a rule, show better results than kilograms, and this is absolutely normal.

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How long should you do cardio?

A cardio duration of at least 30 minutes is suitable for beginners, but for experienced athletes the time should be increased to 60 minutes. It is not recommended to do a cardio session for more than 60 minutes, as the body can switch to burning muscle mass, using up glycogen.

If you want to achieve weight loss faster, do two cardio workouts a day for 45 minutes in the morning and evening.

If the goal is to lose weight quickly, then cardio is preferable to strength training, since there are practically no breaks, and fat mass is burned continuously, while in strength training small pauses cannot be avoided.

What are they affected by?

First of all, cardio is aimed at strengthening the heart muscle. Regular exercise increases the body's endurance, heals the body, and, of course, actively burns fat. However, keep in mind that aerobic exercise will not help build muscle, no matter how much you pedal the bike. On the contrary, excessive use of them can lead to burning muscle mass.

Aerobic exercise is especially recommended for overweight people and those who have just decided to start playing sports.

Strength training is the only way to make your buttocks firm, your abs sculpted, and your legs chiseled. The result is weight loss due to high loads and physical activity, and the acquisition of a beautiful body.

Strength Training: The Basics

Indeed, in the first month of cardio training, the first 3-4 kg. fly away quickly, but later the body adapts to the load. In the future, the heart and blood vessels will become stronger, but the fat burning process will begin to decline.

Under the influence of strength training, fat deposits are burned more slowly, but over a longer period of time. All this depends on the constantly increasing load and, in the case of basic exercises, involving the majority of muscle groups in the work. Constantly changing exercises, the number of repetitions and approaches, rest time, different weights of sports equipment do not allow the body to adapt except for monotonous training.

It is worth noting that under the influence of efforts on sports equipment, the body will turn out not just slender, but athletic with beautiful, sculpted muscle mass. In a word, strength training is work for the future; it will form the habit of strength training and will be a kind of drug that attracts you to sports life.

Correct strength

Cardio really does give you quick weight loss results. The first 2-3, or even all 5 kilos fly away within a month. But it’s impossible to maintain such a pace on cardio alone. Our body is a brilliant adaptation machine. The body quickly adapts to a regular program with the same cardio load on the same muscle groups. You can raise the angle of the track, increase the speed or duration of the run, but the body survived the first stress and adapted. You will continue to improve your endurance and strengthen your cardiovascular system, but fat burning will noticeably decrease.

The body adapts to force load much more slowly. It involves muscle groups “untouched” by cardio training in the process. And the number of approaches, weight and individual exercise program can be changed endlessly. Strength training does not allow the body to get used to it, keeps fat burning processes in good shape, and this is reflected in the effectiveness of cardio. So your weight will definitely not stand.

In addition, muscles are the most powerful consumer of calories. The more muscle you have, the more you can eat without the risk of it all being deposited on your waist and hips. Overeating and diet breakdowns are not so scary for you, because excess carbohydrates will go into the muscles, and not into the fat depot. Plus, it is the muscles that prevent the skin from sagging when losing body weight, creating relief, proportions, appetizing curves and posture.

Strength training is work for long-term results and perspective. Therefore they must be comprehensive. By focusing on one muscle group, girls and beginners quickly get tired and take a long time to recover. It's better to work the entire body with light weights or even bodyweight than to focus solely on squats with a heavy barbell. You can always increase the weight later.

How to combine cardio and strength training for weight loss?

If the goal is not only to lose excess weight, but also to have a sculpted body with beautiful muscles, you need to combine strength and cardio training. In addition, the body will be strengthened in a complex way - training the cardiovascular system, increasing strength and muscle volume.

When to do cardio?

If cardio training lasts no more than 15-20 minutes, it can be done as a warm-up for the body before strength training. If cardio is performed within 30-60 minutes, then it is better for them to finish the strength training. You can also do cardio on a separate free day from the gym.

How to take into account the cycle for girls?

2 days before and after menstruation, the influence of both strength and cardio training on the abs and legs should be excluded.

How to eat properly?

It is necessary to create a calorie deficit, i.e. During the day, the number of calories consumed should be 300-400 units. more than consumed. To speed up fat burning, it makes sense to take L-carnitine and BCAA to prevent the destruction of muscle fibers under the influence of heavy physical training.

What is better for weight loss: strength training or cardio?

Home / Exercises for weight loss / What is better for weight loss: strength or cardio?

In this article, I will tell you whether strength or cardio exercises are better for losing weight...

For those who don’t know, there are countless types of physical activity... but, in fact, they can be divided into:

Aerobic exercise (cardio training, running, walking, cycling, swimming, etc.)
Anaerobic exercise (this is the gym, training with iron)

So, which of these two types will work better in terms of weight loss?! How do you think ?

Someone foaming at the mouth argues that you need to run a lot, and then you will lose weight quickly (that is, for cardio), someone, on the contrary, advocates strength training, claiming that they create a greater consumption of kcal.

In practice, for burning fat (losing weight) it is best to do both MOT and MOT, because each representative has its own specific characteristics that will be needed for losing weight.

Aerobic training
is more energy-intensive, and it specifically uses fat as fuel during the workout (i.e., purposefully burns fat).
Anaerobic training
requires less energy (on average 2 times compared to aerobics) and uses the main source of energy (carbohydrates) as fuel.

Yes, you heard right, and you didn’t think so: aerobic training will burn more calories than anaerobic training (i.e. working with iron (barbells, dumbbells, etc.)), i.e. for example, a guy weighs 80 kg, training in the gym with a barbell/dumbbells, etc. in about 30-40 minutes he will burn about 150 kcal, and if this guy does cardio (for example, running) for 30-40 minutes, he will burn about 300 kcal!!!

Well, do you get the point? AEROBICS = better than ANAEROBICS in terms of energy expenditure, if we consider ONLY THE TRAINING ITSELF, HOWEVER, if we take it more broadly (i.e., consider not one hour of the aerobics vs anaerobics workout itself, but a whole DAY), then anaerobic training (i.e. iron) will burn much more calories due to the energy needed for muscle recovery. Do you understand?

This is due to the fact that energy consumption after training with iron does not stop for a long time even when food is received, and energy consumption from aerobics stops immediately after food enters your body. Therefore, anaerobic training is still BETTER!!!!

CONCLUSION: For quick weight loss, the first place is, of course, STRENGTH LOAD (training with IRON), i.e. ANAEROBIC TRAINING! But AEROBIC LOAD (CARDIO) is also very important, because... allows you to speed up the fat burning process due to direct effects on fat during training.

Although, I must clarify about CARDIO (do you need it), the question is individual.

Ps I had experience burning fat (i.e. losing weight) without CARDIO LOADING (aerobics), i.e. I didn’t walk, run, swim, ride a bike, etc.)) I had pure strength training + proper diet, and the drying went with a bang. And there were times when you couldn’t do without cardio AT ALL...

Do you understand the point? The question is individual, but in the vast majority of cases (most people), I recommend not COMPARING/CONSIDERING which is better: aerobic vs anaerobic training, but using both in your practice, because these two physical activities complement each other, i.e. can work together, thereby giving greater progress (results). Somehow like this. All the best))

I recommend studying the main article: “CORRECT WORKOUTS FOR WEIGHT LOSS.”

If you don't mind/feel sorry, please share the link to the article on social networks (social buttons are below). This is the best you can do, I will really, really appreciate it.

Best regards, administrator.

Thursday, July 18, 2019

Philosophy of training for weight loss

The motto “get thin” should not lead you into a state of neurosis. Lose weight slowly and set reasonable goals. Remember that this is not a “how to quickly lose extra pounds” race, but a lifestyle change. Learn to eat right and exercise. Yes, it will be difficult at first. But if you want, everything will work out. You can view on the website many pp recipes and workouts that will help you get in shape.

As you can see, there is no clear answer to the question: “Which is better to choose for weight loss - cardio or strength training?” Because one complements the other. Combine both loads and achieve good results.

How to combine?

If you are not trying to lose weight, but want to get six-pack abs, focus on strength training. If you want to get rid of extra pounds, cardio is your friend.

Ideally, each type of activity should be given a separate full-fledged workout every other day. For example, Monday-Wednesday-Friday – cardio, Tuesday-Thursday-Saturday – strength training. It is not enough to understand how to alternate two directions; it is much more difficult to find opportunities for this. Therefore, these directions can and should be combined.

The first 10 minutes of training should be spent warming up - it will help prepare the body for the load and reduce the risk of injury. The best option is cardio before strength training - walk briskly on a treadmill or go for a run.
The warm-up is followed by strength exercises lasting at least 30 minutes. During class, pay attention to your entire body - arms, abs, buttocks, legs.
Move on to cardio after strength training - for 20 minutes at an average pace.
At the end there is a cool down - that is, stretching, it is needed to relax the muscles, make them more flexible and reduce pain after exercise.

By combining cardio and strength training for weight loss in one session, you can lose weight faster. After all, on exercise machines, calorie consumption will begin immediately, and aerobic exercise at the end of the session will finally and to the maximum burn what is left.

Interval training

For those who have been friends with sports for a long time, who have no health problems and who want to “shake up” their body even more, it is worth including interval training in their classes.

Their essence lies in the fact that during short sessions the degree of intensity of execution changes from maximum to minimum. Increasing the working weight, more repetitions, and working to failure at a maximum heart rate will help you achieve high intensity. Minimum intensity is achieved with simple basic bodyweight exercises or light aerobic exercise. The main task during this period is rest and recovery from the exhausting shock.

Interval exercises require maximum effort and load, in return you get the highest fat burning results. Interval loads are especially good when the weight has risen, despite regular exercise, or when there is a need to burn the remaining extra couple of kilograms. Interval training should be done in exceptional cases and used as a means of losing weight, otherwise there is a high risk of harming your health.