Which is more effective in reducing fat, aerobic or anaerobic? How to exercise effectively to lose weight?

Exercise for weight loss always leaves people conflicted: Is it better to run for an hour than to rub iron for half an hour? While sweating profusely during aerobic exercise, people undergoing anaerobic training are chatting and laughing in the iron lifting area. Who is the fat killer among these two exercise methods? Before unraveling this puzzle, let's take a look at an interesting set of data: for the same consumption of 300 calories, fat burning can last for 2 hours after aerobic exercise, while the "afterburning effect" after anaerobic exercise can last for 38 hours!

1. The fat burning principle of aerobic vs. anaerobic exercise

1. The fat burning characteristics of aerobic exercise

When the heart rate is maintained in the range of 60% -70% of the maximum heart rate, the body will prioritize mobilizing fat for energy supply. That's why when jogging, the first 20 minutes may lose water, and then it's time to truly burn fat.

2. Unique advantages of anaerobic exercise

During high-intensity interval training, the body produces excessive oxygen consumption (EPOC). After exercise, the body needs a lot of oxygen to restore balance, and this process continues to burn calories, even losing weight while sleeping.

2. Guidelines for Exercise Selection for Different Physiques

1. Golden Combination for Large Population

It is recommended for overweight individuals to start with low impact aerobic exercises, such as swimming or elliptical exercise, three times a week; Combined with two weekly hand strength training sessions, it can protect joints and improve metabolism.

2. Secret weapon for small base shaping

People with low body fat percentage but unclear lines should focus on anaerobic training. Adopting the "differentiation training method", practicing daily for different muscle groups, combined with moderate aerobic therapy to maintain cardiovascular and pulmonary function.

3. Hybrid training method to break through the platform period

1. HIIT efficient fat burning plan

Try alternating training of 1-minute sprint run and 1-minute slow walk, and the effect of 20 minutes is comparable to 40 minutes of uniform running. Pay attention not to exceed 3 times a week to avoid excessive cortisol levels.

2. Strength cycle training

Choose 5 compound movements (such as squats and push ups), perform each movement for 45 seconds, and rest between groups for 15 seconds. This type of training can simultaneously stimulate muscle growth and cardiovascular function.

4. The Golden Rule Before and After Exercise

1. The Truth about Fasting Exercise

Aerobic exercise on an empty stomach in the morning can indeed burn 20% more fat, but it may consume muscle. It is recommended to supplement branched chain amino acids (BCAAs) before exercising, or choose low-intensity morning exercises.

2. Nutritional supplementation time window

Consuming carbohydrates and proteins (in a ratio of 3:1) within 30 minutes after exercise can maximize muscle repair. A banana paired with a cup of whey protein is the perfect choice.

3. Rest is also a part of training

Muscles grow during rest, and it takes 48 hours for the same muscle group to recover after training. You can arrange a rhythm of "practice two, rest one" to give your body sufficient time for repair. People who run every day without controlling their diet, and those who only take iron and never do aerobic exercise, may eventually fall into a weight loss bottleneck. The smartest approach is to do strength training and muscle building on Mondays, Wednesdays, Fridays, Tuesdays, Thursdays, and Saturdays, and give the body a thorough rest on Sundays. Remember, exercise is like dating, being faithful is important, but occasionally indulging can keep the body fresh. Now go and develop your hybrid training plan, your great figure is waiting for you at the next corner!