This must be a long-standing question in the hearts of many small partners. When doing exercise, do you run first or do strength first?
How to arrange the training sequence reasonably does have a great influence on the training effect. First of all, we must make sure that our goal is to reduce fat! ! ! !
In fact, to understand this problem, we still have to be platitudes. It doesn't matter from the human body's energy metabolism system. I'll teach you.
Firstly, it is confirmed that human energy is ultimately supplied to exercise in the form of ATP, and there are three supply forms, namely phosphate system, glycolysis system and aerobic oxidation system.
The three major energy supply systems of human body, as the saying goes! There is specialization in art, and so is energy. The output is sequential and the energy reserve is quantitative. The human body itself will store some ATP as the initial energy of exercise. Although the output power is the largest, it will be mobilized in the early stage of exercise. The most painful thing is that the energy storage is limited and the self-protection mechanism of the human body will not run out. Let's look at sugar again. Although its reserves are moderate and it has certain ability to synthesize ATP, it cannot be continuously supplied after a certain period of time. Only fat, although the direct reserve is very small, but the conversion rate is very high, almost infinite, and the maximum exercise time is infinite. In fact, fat is a super war preparation food for human exercise. So don't say that fat people are useless! Fat makes the fat man a monster with great potential ~!
In fact, fat will not be consumed after 30 minutes of exercise, but will reach the maximum power of energy supply in about 30 minutes.
In fact, the research has shown that the energy supply of the three energy supply systems does exist in order, and there will be differences in the energy supply order in the actual movement process, but it is not an "either-or" relationship. The three energy supply systems have a certain priority in energy supply, which may be dominated by a certain system, but there is no single system to supply energy.
Therefore, my friends, after 30 minutes of exercise, only the leading energy supply of fat begins, not the energy supply of fat. As long as there is exercise, there is consumption; as long as there is exercise, there is consumption; as long as there is exercise, there is consumption. Say the important things three times! It is not accurate to say that it takes 30 minutes to have an effect.
Finally, the oxygen demand of different energy metabolism systems is different. Both phosphorus source system and glycolysis system can provide energy for human body under complete anaerobic exercise; Fat, on the other hand, needs oxygen to be consumed. (I always feel a little proud of being fat ...)
After understanding this, do friends now know a lot?
How to arrange the order of resistance training and aerobic exercise reasonably with the goal of reducing fat? I want to emphasize one point here: running here is just synonymous with aerobic exercise, but it can also include rowing, elliptical machine, power bike and other forms of continuous exercise (yes, it can also be. Be serious! )。
First, from the perspective of energy metabolism.
After 30 minutes, aerobic oxidation system will become the dominant energy supply system, and fat will become the dominant energy substance. In other words, if friends simply run for an hour, they will consume ATP and sugar stored in the body for half an hour, and then do more targeted fat consumption after half an hour.
Ok, how about we do strength training half an hour ago?
Simply put, strength training, as a representative of anaerobic training, has a stronger demand for ATP and sugar than aerobic training. Do strength to consume glycogen half an hour in advance, and then start aerobic training. Wouldn't it be possible to directly use fat as the main consumption? In the same hour, the effect of reducing fat has changed dramatically.
Second, from the perspective of physical training.
The relationship between resistance training and aerobic training is like this-if there are resistance training and aerobic training in today's training tasks, then aerobic training is generally not suitable for the first place, because long-term aerobic training (sports teams like to run 10 thousand meters) will affect the excitement of the nervous system, thus affecting the next resistance training.
In the comprehensive training of physical training, when we arrange the training sequence, we must consider the influence of the previous training on the back, so we usually design according to this sequence mode: first, arrange sensitive and explosive training with strong requirements for nerve regulation; Then arrange general resistance training; Finally, endurance training. Therefore, from the perspective of physical training, aerobic training should be placed after strength training.
Finally, to sum up, if you want to lose fat, it is best to resist resistance first and then aerobic. Although there will be consumption as long as you exercise, you can get twice the result with half the effort if you resist resistance first and then have oxygen.
Of course, the premise of reducing fat requires you to know your physical condition and come to the All-Star Fitness Club, where you will have a perfect physical examination. Physical examination will use testing instruments to test all aspects of the body, assist the measurement of all parts of the body, and finally you will get dozens of detailed data about the body. According to the detailed data obtained and the specific guidance of professional coaches, start your fat-reducing journey here ~!