Choosing the wrong exercise for weight loss=practicing for nothing! Aerobic vs. Strength Training Ultimate Comparison

Every time I see the treadmill and dumbbell area in the gym, do I always feel like I'm on the verge of making a difficult choice? Although they are all sports, how come one makes you gasp for breath like a fish on the shore, while the other makes your muscles tremble like an electric shock? There are completely different body codes behind these two sports, and choosing the wrong one may really result in twice the effort.

1. Temporal and spatial differences in energy consumption

1. Instant combustion vs. continuous heating

Aerobic exercise is like cash consumption, with a surge in heart rate during exercise directly consuming fat; Strength training is credit card installment, and muscle repair continues to consume energy after exercise. The experiment showed that the basal metabolism still increased by 9% -15% within 72 hours after high-intensity interval training.

2. Differences in Fuel Ratios

During running, the body first utilizes glycogen reserves, and it takes 30 minutes for the fat supply ratio to rise above 50%; And complex movements such as squats and hard pulls can simultaneously activate the glycolysis and fat oxidation systems.

3. Site specific

Elliptical machines mainly stimulate lower limb muscle groups, while bench press rowing can synchronously activate multiple muscle groups in the chest and back core, resulting in higher energy efficiency per unit time.

2. The underlying logic of body shape transformation

1. Weight loss ≠ weight loss

A decrease in weight scale numbers may be due to water and muscle loss, while an increase in muscle mass displayed on the body fat scale is the true victory. Strength trainers may maintain their weight but reduce their waist circumference by 3 sizes.

2. Metabolic rate revolution For every 1 kilogram of muscle gain, consume 13-22 more calories per day. After six months of systematic strength training, the resting metabolic rate can be increased by 7% -8%, which is equivalent to eating half a bowl of rice every day without gaining weight.

3. Body Sculpture Principle

Aerobic exercise is like sharpening a pencil as a whole, while strength training is like precision carving a knife. To achieve peach buttocks or inverted triangles, it is necessary to use resistance training to break down muscle fibers and then recover excessively.

3. Hidden Easter eggs of health benefits

1. Bone protection mechanism

During weight-bearing training, the bones are subjected to stress that stimulates osteoblasts. After the age of 35, persisting in strength training can reduce the risk of osteoporosis by 50%, which is something that pure aerobic exercise cannot achieve.

2. Blood glucose regulation ability

After resistance training, muscle glucose transporters increase fourfold, continuously enhancing insulin sensitivity for 48 hours, which is equivalent to installing a blood glucose regulator.

3. Hormone level optimization

Deep squatting and hard pulling promote the secretion of growth hormone, which is a natural anti-aging tool. Regular strength training stabilizes female estrogen levels and reduces menopausal discomfort.

Fourth, the most Best combination plan

1. Golden time ratio

Beginners are recommended to focus on 60% strength training and 40% aerobic training. Individuals with high body fat can first undergo 20 minutes of strength training followed by 30 minutes of aerobic exercise, resulting in a 27% increase in fat burning efficiency.

2. Cycle Adjustment Strategy

Winter is suitable for increasing strength training reserve muscles, summer Ji can focus on aerobic brushing. But strength training should be maintained at least twice a week throughout the year to maintain metabolic advantage.

3. Tips for Movement Selection

Multi joint compound movements have the highest efficiency, such as deep squat+push combination training, which can complete 80% of the body's muscle group stimulation in 5 minutes, saving 3 times more time than single instrument training.

Stop worrying about which sport to choose, a smart body requires dual stimulation. Starting tomorrow, try lifting iron first and then running. Maybe you will find yourself becoming tighter and more stylish in the mirror every day. Remember, exercise is like an investment portfolio, only by diversifying can you reap the maximum health dividends.