Of course, some netizens disagree: for example, you can lift 200 kilograms but can’t run down 1 kilometer, while some people can run 10 kilometers, But he can’t lift 20kg
.
Although he has proved that strength training is higher than aerobic calorie consumption and better fat reduction efficiency, running is still the most cost-effective way to reduce fat, because it is simple enough and suitable for almost all people who lose fat, Heavy training is more complex
.
Therefore, it is recommended to combine heavy training and running after learning movements, and the effect of fat reduction will be better So what is the order of aerobic and retraining? There are different opinions on this issue, but from the perspective of fitness effect, strength first and then aerobic can best achieve muscle growth The purpose of fat reduction
.
Some people often ask, “do thin people need to be aerobic to increase muscle?”“ Is strength training contradictory to aerobic training? ” In order to better explain these problems, the University of Northumbria in the UK once conducted a study
. 
The next day, he ran for a total of 40 minutes
. 
What will be the final result of this cycle? The final measured value is that strength training consumes 559 kcal, with an average heart rate of 137, while running consumes 502 kcal, with an average heart rate of 128
. 
If your goal is only to increase muscle, take off aerobic training and focus on getting bigger and stronger
. 
Therefore, it is suggested to develop both
.
If your body is damaged because of exercise, it will be more than worth the loss! Recommend a fucking great public official account for the two-dimensional code, and then pay attention to the official account of WeChat public
.
Therefore, An efficient training should start with strength training and lift more weight with sufficient sugar in the muscle
.
The main purpose of aerobic training is to reduce body fat
.
You can try 5:2 or 2:1 It depends on your personal situation, but no matter what training you do, you should take the premise that your body will not be damaged
.
The way adopted is to estimate the calorie burning according to the heart rate
. 
Tea you HP toothpaste! The original price is 49 yuan! Now the preferential price is only 9.9 yuan! Another pervert Juhui, invite a friend to reduce 5 yuan, only 4.9 yuan! ▼ aerobic fat reduction and iron rolling increase muscle are the inherent cognition of many people, but in fact, both can consume human calories, which is just different in training methods
. 
Although it can not be compared with the laboratory, it can still calculate the approximate calorie burning value through the equipment
. 
If you want to increase muscle but also improve endurance and cardiopulmonary function, aerobic is necessary, which is about 1 / 3 of the time you spend on strength training
.
The whole strength training lasted 40 minutes
.
It is said that if you don’t learn fitness together, you can add stars ⭐ You may not see the push of learning fitness together in the future Now you can learn the fitness standard star (top) by referring to the following operations ~ we still see each other at 8:00 a.m
.
How much is the difference between iron rolling and running? Therefore, some netizens specially made a test to verify the conclusion
. 
Therefore, the experimenter believes that the heat consumption of strength training is better than aerobic training! In addition, heavy training can tear your muscle fibers and need heat consumption in the process of recovery, so strength training is much better than running in terms of fat reduction and can make you stronger
.
They divided 28 men with fitness experience into three groups for strength and aerobic training experiments, and tested the changes of their muscle strength and muscle size after 6 weeks The specific test allocation is as follows: Group a strength training: aerobic = 3:1 (strength training time is 3 times that of aerobic) group B strength training: aerobic = 1:1 (strength training and aerobic time are the same) group C only strength training, no aerobic (strength training only) after 6 weeks of training, the test results are as follows: Group a muscle strength increased by 24.6%, size increased by 2.8%, group B muscle strength increased by 7.2%, size increased by 1% and group C muscle strength increased by 30.4%, The results showed that muscle strength was inversely proportional to aerobic capacity
.
When we lift iron hard, the body will give priority to using the sugar stored in the body for energy supply, that is to say, sufficient sugar reserve is the premise of efficient muscle gain When the sugar content is sufficient, iron lifting training muscles can show more powerful strength, recover muscle growth faster between groups, and be more efficient
. 
It is a very economical and effective energy source
.
He first increased the speed to the maximum, then gradually reduced to the minimum, and then continued to increase the speed to the maximum after walking for 30 seconds
.
in prime time every day!.
.
The more aerobic you do, the less muscle strength and muscle size you increase
.
One is poor in cardiopulmonary ability and the other is lack of muscle strength, which is actually unhealthy
.
Strength training mainly consumes sugar in the body, especially the sugar stored in the muscle
.
It requires venues and high requirements for physical fitness and technology
.
After aerobic training, the human body is also the most tired
.
Too much rest and too much isolated training will affect the effect of heat consumption
.
He used the variable speed running mode
If your goal is to increase muscle and lose a small amount of fat, it is very necessary to reasonably control the proportion of strength aerobic
. 
When the sugar in the muscle is almost consumed, carry out aerobic training to activate more fat consumption
.
On the first day, he carried out strength training, which is roughly the most basic training movements of strength cycle training, hard pull, pull in and push The interval between each action is about 1 minute
. 
When we jog, pedal a bicycle and step on an elliptical machine with insufficient sugar reserves, our body will consume more fat
. 
Moreover, many people don’t have enough strength to carry out heavy training after aerobic training
. 