There is a joke among fitness professionals that running makes you fat. Unprofessional to understand the essence of this joke will be very difficult. In the understanding of the majority, for weight loss you need to move as much as possible, running ideally fits this concept. But professionals know what they are talking about. Of course, running will not make you fat, but if you concentrate the entire program on one run, then you will not be able to lose weight quickly. Find out why strength training leads with cardio workouts in terms of losing weight.
The statement that you need to do cardio for weight loss is considered through the prism of getting rid of excess calories. Indeed, jogging and other aerobic exercise burn many calories, but this amount is negligible compared to how much the body spends per day to support life.
Exposing your body to cardio loads every day, after some time, you may be disappointed to notice that the scales show the same figure. You make a lot of effort, but you don’t see the result. Obviously, there was a mistake in something.
About Cardio Benefits
Cardio loads are useful and necessary, they have a number of advantages, including regarding the loss of excess weight. Such loads support the production of ATP, that is, they contribute to the production of energy for new workouts, promote recovery, help to relax after a workout, normalize night sleep.
Cardio is not bad, but it is not the fastest way to burn extra pounds. The ideal concept for weight loss is a combination of metabolic and high-intensity training. For example, work with moderate and heavy weights with short periods of rest, combined with less intense sessions of cardiovascular activity.
Why cardio is not perfect
As mentioned above, most of the calories are burned not during training, but to maintain daily activities, including life support processes. Each person has his own metabolic level, the number of calories he spends per day.
For example, the total number of calories that burn out per day can be 1600-1900, which is about 2-3 times higher than the number of calories that burns out in a typical workout.
The amount of calories spent per day depends on the percentage of muscle mass in the body. It is strength, not cardio loads that are aimed at preserving and building up lean muscle mass. A clear confirmation of this fact was a study conducted by specialists at the University of West Virginia, women with overweight became objects for the experiment.
All women followed a very strict diet, consuming no more than 800 calories per day. Half of the participants were engaged in strength training, the second half emphasized cardio, the experiment lasted 12 weeks. According to the results, representatives of the cardio group lost an average of 4 kilograms of muscle mass. Those involved in strength training did not suffer noticeable losses, even taking into account a very poor diet. Women in the strength training group burned more body fat, moreover, their stamina increased significantly.
The idea of this study was to show that for overweight people who follow a low-calorie diet, strength training will provide more benefits than aerobic. This is the conclusion the scientific group made based on the results. At the same time, the benefits of strength training extend not only to overweight people. The quality of energy absorption from consumed food, as well as the number of calories that burn during the day, depends on the ratio of fat and muscle mass in the body.
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