Cilic or cardio exercises: what is better in fighting fat deposits?
What kind of loads to choose as training is a matter for everyone personally and depends on the objectives pursued. Strength and cardio exercises have their own specifics, rules and effectiveness of the impact on the body. If you want to get rid of excess weight as quickly as possible, then you need to understand.
Some people are genetically predisposed to havemore fat cells than others. For example, women, on average, have a higher percentage of fat cells than men. An adult healthy man with a normal physique has approximately 25-30 billion fat cells. A person with overweight - about 75 billion fat cells. In itself, fat is stored energy, and the fat cell is "the place of its storage," and, depending on the amount of fat that is inside the cell, the size of the latter will increase or decrease. Therefore, when you lose weight, you do not actually lose fat cells, but simply empty their contents.
Cardio-loads use oxygen, therefore more effectively spend fatdeposition. But this is in general. During the first 20 minutes of cardio training, only blood sugar and glycogen are consumed, and only then fats are used. Glycogen is a fast fuel located in the muscles and ready for immediate use. If you ran a distance of 100 m, then you did not burn fat, and spent glycogen. Glycogen is a substance whose presence allows us to feel cheerful, fresh and strong, and muscles - elastic. Absence of glycogen is lethargy, weakness, drowsiness, reluctance to move.
Strength training with short but intense loads as the main source of energy uses glycogen and essentially raises the level of metabolism alreadyafter classes. That is, work on fat burning is conducted even on rest, to provide energy for the physiological work of our body (heartbeat, digestion, breathing). If we compare the burned calories, then cardio training has a slight advantage. For a minute of exercising on a stationary bike or a minute of running, you burn 10-12 calories, while for a minute of weight lifting you burn 10 calories.
Each of these exercises has its own advantages, and therefore The best way is to use both, combining them with a healthy diet - moderatethe amount of carbohydrates and fats. Heavy intensive training in itself burns a lot of fat, and including cardio in the program will only improve the results. Strengthen the effect of cardio training is possible if you perform it immediately after the force load or in the morning before breakfast. Or vice versa. Work with iron, and then leave for about thirty minutes on the treadmill. Intensive studies in the "rocking chair" burn blood sugar, so during cardio exercises the body is forced to take on fat.
6-10 lessons of half an hour cardio per week, together with 3-4 power loads will help you to change. Of course, if you are a beginner who has a hard timerun and 100 meters, this level of load will be too large. 3 times cardio and 2-3 times the power for the beginning will be sufficient. For a successful fight against extra pounds, you need a goal other than nutrition, power and cardio training. You need to know what exactly you are aiming for, and then you will succeed!
