Hot days continue every day, and it’s finally summer. The sea and pool are already crowded every day thanks to this intense heat. Well, I’ve talked about diet and weight control for the summer several times, but this time I’ve talked about so-called “aerobic exercise” to walk and run, and so- called “muscle training” to strengthen muscles with weight training. ” Only aerobic exercise burns body fat! For those who say, no, if you do muscle training firmly and increase muscle mass, you will naturally increase the consumption of basal metabolism, so you will lose weight! There is a lot of information in magazines and TV, but which one is more effective?
If you are interested, please stay with us until the end. Let’s go!
Muscle training and fat burning
Training such as muscle training that momentarily holds your breath and exerts strong force is called “anaerobic exercise” and mainly consumes the sugar stored in the muscle as energy. In other words, even if you do a lot of training, it is not an efficient fat burning method because it does not directly lead to fat burning. As your muscle strength weakens, your basal metabolism also declines. If the basal metabolic rate decreases, the amount of energy consumed per day will naturally decrease, and you will naturally become more prone to gain weight. In other words, although it is not directly involved in fat burning, it can be said that increasing muscle mass with muscle training increases daily energy consumption, which leads to weight loss.
Aerobic exercise and fat burning
Aerobic exercise is an exercise that takes in oxygen firmly into the body as you read it, and if the weight training mentioned earlier is anaerobic exercise, it will be the opposite exercise.
This is because the energy source of anaerobic exercise is the sugar in the muscle, while aerobic exercise uses the sugar and fat stored in the body as the energy source. In other words, fat is used as energy by exercising continuously for a certain period of time while taking in oxygen like walking or running. Efficiently in order to burn fat is, breath than to the running of the more becomes painful when up, the talk but little pounding I told you that walking as strong as you can burn fat more effectively. Running hard enough to make you breathe and pain is no different from anaerobic exercise like weight training, and you can’t continue for a long time. However, fast walking, which is a little exciting but strong enough to talk to the next person, consumes 1.5 to 2 times more calories than normal walking. In addition, there is less disturbance of breathing like when running, and oxygen can be taken in firmly at all times, so fat can be used efficiently as energy, so it can be said that it is exactly two birds with one stone. Of course, if you can’t breathe even if you run hard, you can burn fat efficiently by running.
Muscle training and aerobic exercise
I’ve talked about “muscle training” and “aerobic exercise”, but when you think about which one can burn fat more effectively, aerobic exercise seems to be more effective at first glance. However, body fat cannot be used as energy in its original form. In order to use body fat as energy, it must be broken down into a flammable state, released into the blood in the form of free fatty acids, and transported to a factory that burns fat. Therefore, “muscle training” is effective. By doing muscle training before aerobic exercise, the secretion of growth hormone becomes active. Growth hormone has the effect of breaking down body fat, so muscle training will break down body fat more and more. If you burn the decomposed fat firmly with aerobic exercise, you will be able to burn fat efficiently and perfectly.
In addition, the promotion of growth hormone secretion promotes the growth and repair of all parts of the body such as muscles, bones, skin and hair. Growth hormone secretion peaks around the age of 18 and then gradually declines. It is said that the amount of secretion is about 1/5 that of teens when they are in their 50s. However, muscle training can increase growth hormone secretion no matter how old you are.
Therefore, after secreting a lot of growth hormone with muscle training and breaking down body fat, aerobic exercise burns fat firmly. In other words, if you want to reduce body fat efficiently, do it as a set with “muscle training” and then “aerobic exercise” instead of either one.
Which one is more effective aerobic exercise or muscle training
Dieting for muscle training and aerobic exercise