Therefore, homeniu suggests that after learning strength training, combining iron rolling and running will have a better effect on fat reduction.

The final measured value after sequential circulation was that strength training consumed 559 kcal and the average heart rate was 137; Running consumed 502 kcal and had an average heart rate of 128.

He first increases the speed to the maximum and then reduces it to the minimum; After walking for 30 seconds, continue to increase the speed to the fastest.

Secondly, it can recover faster between groups and be more efficient for muscle growth.

The schedule is about 1 / 3 of the time you spend on strength training.

The man’s name is Brandon.

Strength training mainly consumes the sugar in the body, especially the sugar stored in the muscle is the source of energy.

In fact, they can consume a lot of calories.

Take iron rolling and running for example.

The main purpose of aerobic training is to reduce body fat.

They think you can lift 200 kilograms, but you can’t run 1 kilometer; Or someone can run 10 kilometers but can’t lift 20 kilograms.

But in fact, everything can not be generalized, because whether it’s aerobic or iron rolling, it’s just different ways of fitness.

In other words, adequate sugar reserve is the premise of efficient muscle growth.

The next day he took a running test and ran in variable speed mode for 40 minutes.

Although this method can not be compared with the laboratory, it can also calculate the heat combustion value through the equipment.

What is the order of aerobic training and strength training? Opinions vary on this issue, but from the perspective of fitness effect, strength first and then aerobic can best achieve the purpose of increasing muscle and reducing fat.

Finally, no matter what training you do, you need to take the premise that your body will not be damaged.

When doing strength training, his actions are barbell hard pull, pull up and barbell / dumbbell push.

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If your body is damaged due to exercise, it will be more than worth the loss.

Many people’s cognition of aerobic and iron rolling is: aerobic weight loss, strength and muscle gain.

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What I have to say is: Although Brandon has proved that strength training consumes more calories than aerobic training, it is more efficient to lose fat.

Group A: 3:1 = strength training: aerobic group B: 1:1 = strength training: aerobic group C: only strength training without aerobic.

After hard pulling and pull up, he practiced barbell bench press and dumbbell bench press.

Therefore, an efficient training should start with strength training and lift more weight with sufficient sugar in the muscles.

When we jog, pedal a bicycle and step on an elliptical machine with insufficient sugar reserves, the body will consume more fat.

Therefore, Brandon believes that the heat consumption of strength training is better than aerobic training! In addition, weight training can tear muscle fibers and need heat consumption in the process of recovery, so strength training is better than running in terms of fat reduction, and it can make people stronger! Of course, in the face of this conclusion, there is also a wave of netizens who disagree.

The following training is the ratio of strength and aerobic time in a training, first strength and then aerobic.

How big is the fat reduction gap between them? Someone tested it.

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%, group C: muscle strength increased by 30.4%, size increased by 4.3.

You can also try 5:2 or 2:1, which depends on your personal situation.

If your goal is to gain muscle and lose a small amount of fat, you need to reasonably control the ratio of strength to aerobic.

When we roll iron when there is enough sugar in the muscle, the muscle can show more powerful strength.

The more aerobic you do, the less muscle strength and muscle size you increase.

In addition to these questions, small partners often ask in the background: “do thin people need aerobic exercise to increase muscle?” “Is strength training contradictory to aerobic training?” In order to more convincingly explain these problems, the University of Northumbria in the UK once conducted a study: they divided 28 men with fitness experience into three groups for strength combined with aerobic training, and tested the changes of their muscle strength and muscle size after six weeks.

After aerobic training, the human body is also the most tired.

The two actions are a cycle.

There are two reasons for this: one is poor cardiopulmonary ability, the other is lack of muscle strength, which is unhealthy, so homegirl suggests developing both aspects.

The results show that muscle strength is inversely proportional to aerobic.

After the barbell is pulled tightly, then practice pull-up.

If your goal is to gain muscle, but you want to improve endurance and cardiopulmonary function at the same time, aerobic exercise is very necessary.

When we try our best to lift iron, the body will give priority to using the stored sugar for energy supply.

So if your goal is just to build muscle, take off aerobic training and focus on getting bigger and stronger.

When the sugar consumption in muscle is almost the same, carry out aerobic training to activate more fat consumption.

But in fact, running is still the most cost-effective choice to lose weight, because it is simple enough and suitable for almost all people who lose weight; Iron rolling is relatively complex, with high requirements for physical fitness and technology, and too much rest and too much isolated training will affect the effect of heat consumption.

After a cycle, rest for 60 seconds, and then add barbell pieces to continue.

He uses the method of estimating calorie burning based on heart rate.