Cardio Training or Strength Training?

Many argue about the fact that it is better and faster to burn fats. Fans of treadmills and rope claim that cardio training is much more effective for weight loss. Those who prefer dumbbells and a bar believe on the contrary, that only force exercises can burn fat to the maximum. Let’s see which one is right …

Cardio training

Indeed, aerobic exercise sets a good pace for the body to accelerate the burning of fats. Exchange processes in the body also increase their speed. But, as it was proved by scientists, only after 20 minutes of intensive training the body starts using fats as fuel. Such training perfectly copes with the improvement of the cardiovascular system, the work of the lungs and the entire respiratory system. Not necessarily exercises with great effort.

Our body will burn fats even with ordinary walking. Only use as an energy of fats, it will begin after a three-hour walk in the usual way. Before that, you only used glucose. But this is not bad because excess sugar is also stored in fats. The only problem in cardio training is that after one hour of intensive training, the body uses and protein, that is the building material of your muscles. This is easy to prove by an illustrative example. Let’s take a favorite run. Look at the runner for long distances – this is a skinny, wiry man. Look at the runner for short distances – a powerful, far from lean, overgrown muscle pile man.

Here to you and the answer. The runner at long distances experiences not fewer loads in general than the runner at a short distance but does it less intensively and continuously. It all depends on what kind of result you want to achieve. However, you do not need to rush to extremes to look like professional athletes. You need to devote your life to your life and if you are afraid to take some form after your studies, do not worry – 3 or 4 times a week will not make you a lean runner or a huge weightlifter if the classes are moderate.

  1. The training should last at least 40 minutes
  2. Training should be intensive and continuous
  3. Do not exercise more than 1 hour at a time. It is better to divide the workout into two approaches – in the morning and in the evening

Strength training

Many women, doing exercise in the gym with the goal of losing weight very often bypass the shells designed for strength exercises. After all, they came to lose weight, and not to pump up muscles. And this is their main misconception. First, very rare women manage to build up a good muscle mass. Usually, you have to take special medications for this. This is because the female body contains hormones responsible for muscle growth, in very small numbers, unlike men. Secondly, the muscles – this is the main shop for burning fats in the body. The more your muscle mass, the better your fats are burned, so you need not only to lose extra pounds of fat, but also to build up muscles at the same time. If you are taking up strength-training exercises, then you should consume Hordenine supplement to work well. You can consider consuming the compound a little before your training session to avail its full benefits.

Strength training is very important for those who want to lose weight. Undoubtedly, aerobic workouts burn more fats during training, but as soon as you stop doing, the burning process stops. Unlike aerobic exercise, strength training allows you to burn fat for a long time after training. This is due to the acceleration of metabolism, the level of which lasts about 6 hours after exercise and gradually decreases to a normal level. Would you be able to do aerobics for 6 hours, or at least three? Even if there are such brave souls, together with fat they will lose muscle mass after the first hour of training. And this we do not need because we already know that the muscles are our assistants in the fight against excess fat.

There are several rules of strength training that will help you lose excess pounds:

  1. Reduce the rest time between sets (sets) from 3 minutes to 1 minute
  2. Perform exercises on one group of muscles throughout the entire workout
  3. Once a week, exercise loads on all muscle groups during one workout
  4. Engage in the morning, metabolism is most active during this period of the day
  5. Do not eat for two hours before training, and do not drink for an hour (only water for half an hour before training)
  6. Use dumbbells and weights such that in one approach you can make no more than 10 repetitions

Conclusion

Today, all in one voice argue that a better approach requires an integrated approach. Namely, a combination of cardio training and power loads. Cardio-training, as already mentioned above, sets a good pace of metabolism in the body; improve the body as a whole. But in order for you to burn excess calories in a state of rest and bring your muscles into tone, thereby sharpening the reliefs of your body, making it elastic and beautiful, you just need power loads. The recipe for a beautiful and healthy body is very simple – about 40 minutes of cardio training, about 40 minutes of exercise. Yes, and do not forget to rest, it is at this time formed muscle mass. Good luck and success!

10 Important and Simple Exercise to Live a Healthy Life

10 Important and Simple Exercise to Live a Healthy Life

Regular physical exercise is one of the most important things we can do to conserve or improve our health. It helps us control weight, reduce the risk of heart disease, avoid type 2 diabetes, high blood pressure, certain types of cancer, strengthens our bones and muscles, improves our emotions and gives us well-being. In this article, we have 10 important and simple exercises to live a healthy life.

Exercise increases our life expectancy. But how do I increase my physical activity if I do not consider myself an active person?

Here are many recommendations for you to start a physical activity that will help you achieve the body you deserve.

They are given below:

  1. Walking
  2. You can exercise at home
  3. In the street
  4. In the office
  5. Sport
  6. The dance
  7. Holidays
  8. Motivation
  9. Start small
  10. Proper footwear and clothing

1. Walking

Walking is the easiest way to start improving our activity, it does not cost money, and it is safe and easy. Walking works; for each hour of walking, we extend our life for two hours. Walking for 30 minutes gives us heart health benefits, and is the most effective way to exercise it. If we can find a beautiful place to walk in the presence of vegetation we will not only be exercising our body but we will be connecting with nature and generating emotional well-being. We can walk for 3 periods of 10 minutes, distributed throughout the day, walk the dog or on a hike after lunch or dinner. An excellent investment is to buy a pedometer, a device that measures every step we take. We must give 10,000 steps a day to be healthy

and in general, we walk only 1,000. A pedometer is an excellent way to measure our physical activity and achieve measurable and tangible goals.

2. You can exercise at home:

The children will see your example and will be forming a good habit. You can combine your daily activities with physical activity. At home, you can do cleaning activities such as sweeping, mopping, cleaning windows, gardening. When talking on the phone you can do it standing up, and if you have exercise devices like fixed bikes you can exercise while watching TV.

3. In the street:

You can go to nearby stores and places by walking or using the bicycle instead of the car. If you go by car, parking it away from the entrance is a good way to increase physical activity. We can walk one or two extra laps at the supermarket or other stores. If you go by public transport, you can make the stop a few blocks before getting off to walk more.

4. In the office:

If our work is in an office it may be that our physical activity is very low. We can conduct discussion walks on work issues; we can go personally with people from other areas instead of calling them on the phone, use the stairs instead of the elevator. Many companies have sports equipment; if they are available these options are available.

5. Sport:

Performing physical activity with the extra to recreate is excellent. Sports bring us extra benefits because they make us concentrate on the game and the fun as well as activate us. They also train us at an emotional level because many sports involve working as a team, practicing goals and goals, concentration and skill in situations of gain and loss. Belonging to a team increases our sense of belonging, makes us socialize and find people who drive us to continue with their example, accompaniment and motivation.

The dance
Image source:Google image

6. The dance:

Dance is a very pleasant way to exercise because it is expressive and involves music. Music brings us to the movement and to enjoy our physical activity session much more. We can dance at home while doing cleaning work or you can go dancing to groups of tango, danzon, salsa, Zumba, ballet, hip-hop and other types of dance.

7. Holidays:

You can plan vacations or weekend trips that include physical activity such as visits to lakes to paddle, climb hills, walk-in relatively close villages, walk in the historic center, go cycling, and go swimming.

8. Motivation:

To exercise we must do it in a way that we like, that we enjoy it, not that it is torture for us. For that, we must also adjust it to our fitness level. If we have a family member or friend who wants to exercise with us we will feel more driven. We can also motivate ourselves by buying a good pair of sneakers or some pants that motivate us to exercise, although it is not necessary at all. Music always generates movement because it is full of rhythm and marks the time for an activity in a very dynamic way.

9. Start small:

We should start by asking ourselves: Do I enjoy exercising alone or with a group? Is it more motivating to have a coach? Can I pay for classes or for the moment should I choose activities that do not involve expenses? Do I prefer outdoor activities? Is there any nearby place that is safe and with green areas to exercise? What days and at what time could I commit to scheduling my physical activity?

Since you have decided the place, type and amount of exercise, you should start with short sessions of 10 or 15 minutes and gradually increase the activity until you improve your physical condition.

10. Proper footwear and clothing:

Warm up with gentle and repetitive movements and always stretch to improve your flexibility, including movements that make you sweat (cardiovascular or aerobic) and also some strength like squats, abs, and lizards, lifting of legs and arms, even using light weights or leagues to strengthen muscles. This way your exercise will be complete and you will see good results in less than 4 weeks, which will keep you more adherent and motivated to the exercise program that should be for life.

3 Powerful Exercises to Gain Muscle Mass in the Legs

The tendency to exercise the upper body is seen in men, and this is understandable because it is more grateful to training and its results are faster. But it is also necessary to perform good exercises to gain muscle mass in the legs and avoid a body disproportion that gives an inverted cone shape to your figure. 3 exercises to gain muscle mass in the legs that you cannot miss in your routine.

So if you want to increase the muscles of your legs, you should train them properly, isolating each muscle group: the quadriceps, located in the upper front of the leg, the femoral ones located in the upper back, and the twins located in the calves. All of them require strength and weight to be developed, and in this article, I will give you the 3 most powerful exercises to achieve it.

Before striving your legs with these exercises to gain muscle mass, it is essential as a first step to do a little stretching. Stand up, take the heel of each of your legs towards your tail and press it against it to stretch your quadriceps. Then try to touch the tips of your feet without bending your legs, to stretch your hamstrings or posterior muscles.

And now, let’s move on to the exercises.

Squats:

Place your feet at a distance slightly larger than your shoulders, and bend your legs down, as if you were to sit. You should form an 80-degree angle, and make sure your torso is fully straight. When you climb, do not stretch your legs completely. When your body has become accustomed to doing this exercise with good technique, you can begin to supplement with dumbbells or a bar with weight, to exert more pressure on the muscles. You must increase this weight gradually so that the body does not get used to it.

Lunges or strides:

Jogging helps balance the strength of each leg’s muscles to exert the same power in each leg. Start with 2 sets of 12 reps if you’re female or 4 sets of 15 reps if you’re male. Then go up gradually until you reach 4 sets of 15 repetitions (woman) and 6 sets of 20 repetitions (men). Like squats, you’ll have to add weight as you progress with your workout.

Dead weight
Image source:Google image

Dead weight:

This exercise not only exercises the legs but also the buttocks, abdomen, torso, and arms as it is done with dumbbells or dumbbells. Place your legs at a greater distance than your shoulders. Hold a pair of dumbbells or a weight bar with your arms stretched down, break your waist, pull your tail back and carry the weight down, until you pass your knees a little, keeping your chest open and your back straight. Then return to the starting position.

Before starting this training program, take measurements of the contour of the muscles you are going to work, preferably on non-training days. This will give you an idea of how they are influencing these exercises to gain muscle mass, and make adjustments if necessary: add more weight or more repetitions vary the order of the exercises, etc.

And something that you will not get tired of repeating is that the training will not do anything if you do not have adequate food. Your body will need more calories and protein in order to grow, but you cannot pass up because if you are not going to load fat and not muscle. And there is no unique formula for this because each person has their own needs according to somatotype, age, sex and the type of training that he performs.