Anaerobic and aerobic interval how long to do anaerobic and aerobic how to combine

In order to shape up, how to match strength and fat loss, how to match aerobic and anaerobic, there are a lot of people discussing, here are some related contents, hope it will help you.

Comprehensive best: aerobic anaerobic interval day

The first thing to say is that, on balance, the best way is to split strength training and cardio into two days to do. This is good for both strength training for muscle growth and cardio training for cardio improvement. In addition, the recovery rate of muscle glycogen in the muscle is over 24 hours, while the recovery of large muscle groups is 48-72 hours, so you want to make each training effect is good enough, two large muscle groups to do cardio one day apart, the recovery of muscle groups is also better. And the next day to do cardio, just also can relieve muscle soreness and fatigue.

Fat loss best: do cardio immediately after anaerobic

And if you want to lose fat better, you can consider doing cardio immediately after strength training. One study found that doing cardio immediately after anaerobic training can increase fat consumption by as much as 110%. This may be due to the strength training process, itself consumed a large part of glycogen, and then do aerobic training afterwards, the body's glycogen concentration becomes significantly lower, so it will use more fat hydrolysis to generate heat, and consume more fat naturally.

Advanced fat loss: increase HIIT

In addition, if you want better fat burning and fat loss effect, strength training after cardio, the use of high-intensity interval HIIT, can stimulate more growth hormone secretion, fat loss effect is better, the sustained fat burning after exercise will also be higher.

Extreme muscle gain, how to do?

muscle gain

Help you build a better body curve, but also improve your basal metabolism and hormone levels, so that thin people become stronger, fat people efficient fat burning.

Fat loss

Effectively reduce sebum, so that your muscle contour is more obvious and your body is naturally more shapely. Contrast strength training + cardio, only strength training, you can better improve your maximum muscle strength and strength growth. Although strength training can indeed help you gain muscle and lose fat at the same time, cardio training is also essential for lower body fat and better health gains.

Not doing cardio? Poor cardio, low fat burning efficiency

1. cardio, improve your cardio function

The study found that, in contrast to the combination of strength training and cardio training, if you only do strength training, cardio will get almost no improvement. Scientists observed changes in the maximum oxygen uptake of rugby players, who did not do cardio after resistance training, and then did cardio after different periods. The results found that the subjects who only did resistance training, the maximum oxygen uptake basically did not have any improvement; while aerobic and strength training interval of 1 day, the maximum oxygen uptake rose most significantly, rose by as much as 8.4%.

2. Aerobic, increase your exercise lipid metabolism

In addition, the study also found that regular aerobic exercise, can be very obvious to increase the human fat metabolism. Some data show that endurance athletes, compared to the average person's lipid metabolism capacity, to nearly 54% higher, and this difference is more obvious in sports such as running. It can be seen that regular exercise trainers, the fat burning capacity during exercise is nearly twice as high as those who do not exercise. In other words, regular aerobic exercise allows the body to have a higher percentage of fat supply. Incidentally, the higher the fat supply, the proportion of sugar metabolism will be correspondingly lower, thus better reducing lactic acid buildup, allowing you to burn more fat and exercise more easily.

How does exercise burn fat?

Aerobic exercise: fat is directly involved in energy supply during exercise Anaerobic exercise: fat is not directly involved in the energy supply during exercise, but is consumed through excess oxygen consumption after exercise

3. Aerobic, increasing fatty acid oxidation capacity

In addition to increasing the ability to metabolize lipids during exercise, aerobic exercise can also help skeletal muscle to increase the oxidation capacity of fatty acids, so that your body better metabolize fat, and not easy to gain weight in the weekdays Oh. So in order to figure and health, we need both strength training to improve the body's lean body mass, but also aerobic exercise to increase cardiorespiratory fitness and lipid metabolism capacity. Comprehensive, strength and aerobic, both are indispensable Oh.