【Weight Loss Fitness】Which is better, strength training or aerobic exercise?

Recently, the editor saw an article titled "How to exercise best to eliminate fat] on a website. According to the website, the best way to burn fat is to exercise with medium and low intensity, such as brisk walking, swimming, jogging, etc. High-intensity exercise such as retraining and sprinting are more suitable for increasing muscle mass and tightening body shape.

　　The fat burning effect of high-intensity exercise is actually not worse than low-intensity exercise. High-intensity exercise can continuously increase the metabolic rate after exercise and improve blood indicators such as insulin sensitivity. Only measuring fat burning during exercise, while neglecting the metabolism of the whole day after exercise is a problem of not seeing the tree but not seeing the forest. In today's research and sharing, we will make a big comparison of the impact of retraining/aerobic exercise on fat loss, body composition, and cardiopulmonary aerobic capacity. Is it better to retrain? , Better to do aerobics, or do it better. I hope today's article can give you some different ideas.

　　Comparison of strength and aerobics. This experiment conducted at Duke University in the United States in 2012 included 119 obese subjects. After randomly divided into three groups, an eight-month exercise plan was launched:

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　　Eight months have passed, and the various values ​​of the subjects' bodies have been measured. Duke University scholars have made the following discoveries:

　Eight months have passed, and the subjects' physical values ​​have been measured. (The weight changes of the three groups of people, it is obvious that the aerobic group has lost the most weight)

　　(In fact, compared the changes in fat mass and muscle mass, it can be seen that the retraining + aerobic group has the best effect of reducing fat and muscle mass)

　(It can be seen that the body fat drop in the retraining + aerobic group is more than twice that of other groups)

　　Just looking at the weight value, you may think that aerobic exercise is the most beneficial to weight loss. But in terms of the changes in fat mass and With the increase in muscle mass, retraining + aerobic is actually the best choice to change your body shape. In terms of cardiopulmonary aerobic ability, the progress of retraining + aerobic groups is also higher than that of pure aerobic and pure retraining groups. It is worth mentioning that the aerobic group has the highest mid-way abandonment rate: one-third of the subjects in the aerobic group withdrew from the experiment on their own for various reasons. On the contrary, even if the retraining + aerobic group spends much higher time in the gym than the aerobic group (300 minutes vs. 130 minutes), their abandonment rate is only There are 23%. This is a very interesting phenomenon: doing heavy training seems to make people more maintain exercise habits.

　　Fitness Bar Conclusion: Many friends mistakenly believe that heavy training is to increase muscles, and aerobic is to burn fat, which is far from the facts. Moderately combining weight training and aerobic training not only makes it better to reduce fat and gain muscle than a single exercise, but can also promote cardiopulmonary aerobic ability!

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