Contents:
- Medical Video: How Does Exercise Impact Weight Loss?
- Must exercise muscle strength or cardio exercise first?
- Why is cardio exercise better for losing weight?
- Maximizing the burning of calories in the body
- Increase the effect of calorie burning after exercise
- If done in close proximity it might not be effective
- Rules of exercise for beginners
- Aim
- Schedule
Medical Video: How Does Exercise Impact Weight Loss?
Maybe you are often confused about what to do when you start exercising, whether cardio or muscle strength training (strength training) Relax, you are not alone, how come. Many people are confused about this. Do you have to train your muscles first or move quickly with cardio?
Must exercise muscle strength or cardio exercise first?
Reporting from Verrywell Fit page, actually, there is no right answer or wrong answer, what should you do first when exercising. This depends on the choice of each person and his current condition. The purpose of the exercise carried out also certainly affects this, so you will be easier to decide.
For example, if your main goal is to build bigger and stronger muscles, muscle strength training should take precedence over cardio, so you can give all the strength and energy to achieve that goal.
Conversely, if you really focus on losing weight and want to burn more fat, you can prioritize doing cardio first. Not that muscle strength training won't burn fat. Both will still cut body fat, but indeed with different ways and speeds.
Why is cardio exercise better for losing weight?
If your goal is to lose weight, cardio before muscle strength training can be the best choice. Because cardio exercises will cause side effects such as:
Maximizing the burning of calories in the body
Doing cardio first really maximizes calorie expenditure from your first training session. Cardio sessions will burn more calories than strength training sessions or training strengh.
Increase the effect of calorie burning after exercise
Cardio can first maximize the amount of EPOC (Excess Post-Exercise Oxygen Consumption). The higher the amount of EPOC, the higher the number of calories the post-exercise body will burn by the body.
A study published in the Journal of Strength and Learning Research, followed by 10 men who completed 3 different types of exercises:
- Just doing weight training
- Do weight training then run
- Doing running exercises and weight training
The results show that the biggest calorie burning effect is found when doing running exercises followed by weight training. The study also found that running exercises will be more difficult to live after the body does weight training first, especially if the weight training is done to train leg muscles.
Therefore, if weight training is used first then practice running, then you will feel tired faster because you have previously lifted the burden that used to consume energy.
If done in close proximity it might not be effective
A study also published in the Journal of Strength and Conditioning Research found that cardio exercise followed by strength training did not change muscle strength or muscle endurance, it is clear the study was conducted over the past 3 months.
Reported on the Livestrong website, other studies in the Journal of Medicine and Science in Sports and Exercise found that cardio exercise in the form of mild-to-moderate aerobic exercise before weight training has little effect on how muscles contract. However, this effect is so small that it cannot affect the physical ability of the body to do the next training session.
Therefore, for those of you who are targeting exercises for making muscles, you don't need to worry too much about the effects of cardio training on your next exercise performance. However, start according to your goal so that the maximum energy released.
Rules of exercise for beginners
If you just want to start a routine exercise, you don't need to be confused which one to choose. In choosing the right sport, there are 3 things that you must consider:
Aim
All options are adjusted from the destination. If your goal is to lose weight as a whole, you should first do cardio to maximize training time.
For example, if you have a goal to be able to do a marathon. You have to focus your best energy on running exercises, and schedule your strength training less.
If muscle strength training or lifting the first weight feels good for the body, then do it. The most important thing is to get used to routine and consistent training.
Schedule
Some people may have time to do cardio training and muscle strength training in separate times. However, most people also do not have such training time, so they must combine their training schedule. Actually both are not bad, the important thing is to take the time to exercise according to what you can do.
There are various ways to do cardio and muscle strength training in exercises with the same short duration, for example exercise high intensity circuit training. This exercise provides benefits from cardio exercise and muscle strength training in the same time and short.
