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

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Is aerobic exercise better or anaerobic?

Is aerobic exercise for weight loss? Are they more effective or Anaerobic exercise is a topic that has been studied many times and various opinions have been expressed about it.

In aerobic exercises such as running, cycling and walking, exercises are performed in a way that makes breathing faster. And increase blood flow. This is the level of activity that people can continue for a relatively long time.

Have you used the "Conversation Test" to gauge the intensity of your workouts? If you can talk a little while exercising and it's not too difficult for you, you are training on an aerobic level. Do your best to do them and you can not continue these activities for a long time.

But the question that arises for many people is Which one is more effective for weight loss; aerobic or anaerobic?

The most well-known way to lose weight is to do aerobic exercise, and if you want to set up a weight loss exercise program, you need to include aerobic exercise in this program. But new research shows that if your main concern is fat burning, Anaerobic exercise will be a more effective and efficient option.

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aerobic exercise and Anaerobic exercise is scientifically

The difference between aerobic exercise and Anaerobic exercise goes back to oxygen levels. In aerobic or oxygen training, the muscles receive enough oxygen to produce the energy needed to perform the exercises. In Anaerobic exercise, the amount of oxygen consumed is more than the amount of oxygen received, and therefore the person can not provide the energy he needs for a long time. This condition causes the body to produce lactate and leads to the inability of the person to continue exercising.

Why is Anaerobic exercise better for burning fat?

aerobic exercises are performed at a uniform speed and with low to medium intensity. Since this type of exercise uses slow-twitch muscle fibers, these exercises are very useful for strengthening the cardiovascular system and improving muscular endurance.

Although most people generally believe that this is the same aerobic exercise. Low-intensity is the best way to burn fat, but a little more precision can change that belief. They use their glycogen to produce energy. Although comparing the use of these resources to produce energy, we conclude that the percentage of body fat used in aerobic exercise is higher, but at regular intervals, these are Anaerobic exercises that require more energy. This explanation makes it clear that a significant reduction in fat mass through aerobic exercise requires a long-term plan that usually not everyone can do.

Therefore, Anaerobic exercise is more beneficial for several reasons.

Save time

The first advantage of Anaerobic exercise is that you can only do one intense workout in a fraction of the time. Especially if you are short on time, Anaerobic exercise such as high-intensity intermittent exercise (HIIT) is an ideal option for you. Over the same period of time, Anaerobic exercise will be more effective than aerobic exercise of uniform intensity because it will help you relax your muscles and burn more calories.

more calories burned

The second advantage Anaerobic exercise is that you can burn more calories. In fact, the harder you work out, the more calories you burn. For example, when cycling, walking, and Anaerobic exercise are compared over the same period of time, the calories consumed in Anaerobic exercise are higher than in other exercises.

Increased fuel

The third advantage of exercise is Anaerobicity means that you can build muscle and increase your body's metabolism. Because Anaerobic exercises such as high-intensity interval training (HIIT), two-speed, plyometric exercises, and exercises with fast-twitch muscle fibers are involved, doing this type of exercise will increase muscle strength and volume. On the other hand, increasing muscle mass speeds up the metabolism because muscle burns more calories than fat.

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Calorie burning even after exercise

The fourth advantage of aerobic exercise is that it will continue to burn calories after exercise. Scientifically, increased post-exercise oxygen consumption (EPOC) perpetuates calorie burning. EPOC is the amount of oxygen that the body uses in the recovery process. In fact, the more oxygen you consume during a workout, the more deficient your body will be to replace it after your workout, resulting in more oxygen. Too much oxygen is consumed during Anaerobic exercise, Which is why this type of exercise increases the amount of EPOC. As a result, calorie burning will continue even after exercise and during Which the body performs recovery-related processes and consumes oxygen.

Doing Anaerobic exercise is a very important part of a weight loss program./h2>

According to expert advice, adults seeking weight loss should do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of intense aerobic exercise per week. Of course, in order to be successful in losing weight, these people must also reduce their calorie intake along with this exercise program.

Recent studies have examined the effect of Anaerobic exercise on weight loss, fat mass and muscle mass. These studies show that a combination program including Anaerobic exercise and reduced calorie intake can have significant effects on weight loss. By following this program, people can reduce their body fat percentage, fat mass, body mass index (BMI) and body weight.

These studies confirm that Anaerobic exercise such as weight training if done with a program To reduce calorie intake, aerobic exercise is as effective as weight loss.

To achieve fitness, there are effective alternatives to aerobic exercise

Doing aerobic exercise is not the only way to lose weight. New research has compared both aerobic and Anaerobic exercise in obese and overweight adults, and confirms that if Anaerobic exercise is combined with a weight-loss diet, it has similar effects compared to aerobic exercise.

Exercising on a treadmill or on a stationary bike for half an hour or more can be difficult or difficult for some people. When doing aerobic exercise, the legs must support all the weight of the body, and in this position, the risk of injury to the joints, ligaments, knees and other areas that are under pressure increases. If you are overweight and worried about injury in aerobic exercise, it is interesting to know that Anaerobic exercise such as weight training can help you lose weight.

Strength training plays an important role in maintaining muscle mass h2>

Among the types of Anaerobic exercise, strength training is one of the most useful and effective exercises, and including them in the weight loss and fitness program has other benefits. Reducing calorie intake can lead to a decrease in muscle mass. New research shows that strength training while reducing calorie intake can help reduce muscle mass. You lose up to 5% of your muscle mass. Experts say it does not matter how old you are; Doing strength training and gradually increasing their intensity can help build muscle mass.

This is just for training and information. Be sure to consult an expert before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: Eatthis