Aerobic exercise before or after strength training; which one is better?

One of the most important questions for athletes is when is the best time to do aerobics? Before or after strength training? Follow BingMag Meg to find out the answer to this question.

BingMag.com Aerobic exercise before or after strength training; which one is better?

One of the most important questions for athletes is when is the best time to do aerobics? Before or after strength training? Follow BingMag Meg to find out the answer to this question.

Aerobic exercise before or after strength training; Which is better?

BingMag.com Aerobic exercise before or after strength training; which one is better?

Aerobic and strength training each have their advantages. Although some people prefer one exercise over another, you need to do both aerobic and strength training during the week to get the most out of your health benefits. To do both aerobic and strength training during the week, you should perform one of the following two programs:

  • Exercise based on combined programs and in each session Do strength exercises as well as aerobic exercises.
  • To do each strength and aerobic exercise, consider separate sessions and do only one of the two types of exercises in each session. .

But if you want to train on a combined schedule, do you know which is better? Do you do aerobics first or start the training session with strength training?

The answer to this question depends on your athletic goals. Maybe you want to try to improve your heart and lung health, or maybe you just want to lose weight and get fit. It's your priorities that determine the best order for your workouts. These are also the priorities that determine if you need to do more aerobic exercise or need more strength training. 1. Increasing endurance: first aerobic exercise.

2. Fat burning and weight loss: First strength training.

3. Strengthening: First, strength training.

4. Doing strength training for upper body muscles: Choose for yourself.

5. Doing strength training for lower body muscles: First, strength training.

6. Health and fitness: Choose for yourself. Of course, it may be best to start with a workout that you are less interested in doing.

Although a few basic points have been made in the list above, combining aerobic and strength training is something you need to learn more about. . Therefore, we recommend that you do not miss the continuation of this article.

  • What is strength training and what are the health and fitness benefits?

Must be for each How many sessions of aerobic and strength training should you consider?

According to expert advice, the minimum amount of time adults spend on exercise in a week should include the following:

  • 150 minutes of moderate-intensity aerobic exercise or 75 minutes of intense aerobic exercise
  • Two sessions of strength training

but Whether you do this amount of aerobic and strength training in a few sessions depends on your personal goals and schedule.

Some experts recommend doing three sessions a week of strength training because the evidence shows that Three strength training sessions a week is an ideal and effective program for building muscle and burning fat.

If you want to include low-intensity aerobic exercise in your schedule, you can do it every day. But the more intense the aerobic exercise, the fewer sessions you need to have.

Therefore, you need to adjust your weekly schedule based on how hard you want to do the aerobic exercise. You can use the following options to set up this program:

  • Strength training: 2 to 4 sessions per week
  • Low intensity aerobic exercise: 5 to 7 sessions per week
  • Medium intensity aerobic exercise: 3 to 4 sessions per week
  • Most trainers recommend that you do strength and aerobic exercise separately for two consecutive days. But according to experts, there is no reason why you can not do both in one session or in two sessions in one day.

    Nowadays, there are different styles of training for aerobic and strength training at the same time, which you can perform even at home with the least facilities. By implementing these combination programs, you can exercise more effectively and achieve results faster. In addition, research confirms that doing aerobic and strength training at the same time will not cause any harm.

    Of course, if you want to do aerobic and strength training in one day but in two separate sessions, you must Take two sessions long enough for recovery. There should be an interval of about 8 hours between strenuous aerobic exercise and strength training.

    This is post-workout recovery that helps your body become faster and stronger and more resilient. In fact, it is not possible to prepare the body to adapt to more and more intense exercises without proper recovery, and to put pressure on your body with continuous exercise will hinder your progress.

    • Anaerobic or aerobic exercise; Which exercise is more effective for weight loss?

    Which aerobic exercise is more suitable for doing both aerobic and strength training at the same time?

    Scientifically, strength training is a type of anaerobic exercise Is. Anaerobic exercises are shorter and more intense than aerobic exercises, and in the process of producing energy for them, glucose is used and not oxygen. Experts say that low-intensity aerobic exercise, which provides the energy they need with oxygen consumption, is the best aerobic exercise combined with strength training.

    All exercises that include low-intensity aerobic exercise can be combined with Be strength training; Swimming, cycling, jogging, walking, e-skiing, boating, etc. The most important thing in choosing the type of aerobic exercise is to choose the exercise that you really enjoy doing. If you enjoy your workout plan, you will be more committed to it, and this will help you exercise more effectively. On the other hand, having variety in exercises is also very important. Continuous exercise program can cause fatigue and lead to overuse of muscle and joint syndrome. When planning for both strength and aerobic exercise, consider the variety of exercises. 21068-4.jpg ">

    Strengthening: First, strength training

    The reason is very simple; Weight training is hard work and you need all your energy and concentration to perform these exercises in the right way that will prevent injury. If you do aerobic exercise before strength training, you will not have the energy and concentration needed to perform strength training properly, and in this situation, the risk of injury will increase. This is something that has been confirmed by various studies. The results of these studies show that aerobic exercise before strength training reduces muscle strength when exercising with weights and as a result the number of repetitions in each exercise is also reduced.

    Fat burning and weight loss: first strength training

    Studies show that aerobic exercise is more effective in burning fat when done after strength training. The heart is an ideal way to prepare your body for exercise. Even if your priority for fitness is strength training, you can still warm up with a few aerobic exercises.

    Doing light aerobic exercise, such as jogging or cycling, can prepare your muscles for weight training. . These aerobic exercises increase blood flow to the larger muscle groups, and these are the muscles you want to use in the exercises.

    Of course, to warm up with aerobic exercises, you must follow two points; One is to do no more than 10 minutes of aerobic exercise, and the other is to do low-intensity aerobic exercise. You exercise, you expend a lot of energy, and your muscles get tired. In this situation, your endurance will decrease and you will not be able to do enough aerobic exercise.

    Conclusion

    A complete and effective exercise program is one that includes both aerobic and Power is included. On the other hand, you can do aerobic and strength training in one session. But do not forget that the order of these two types of exercises is important and should be chosen based on sports goals. When planning a workout for yourself, be sure to consider your sports goals.

    Source: Womenshealthmag

Leave a Reply

Your email address will not be published. Required fields are marked *