What are strength training and aerobic training?

When we go to the gym to work out, we may hear the fitness coach mention terms such as aerobic training and strength training. Because we are not professionals, we may not be clear about these professional terms, or even feel like we are in a fog and cannot distinguish between aerobic exercise and strength training. So, what exactly is strength training? And what is aerobic training?

① Aerobic exercise consumes fat first, while strength training consumes sugar stored in the body;

② Within the set heart rate range, 45 minutes of aerobic exercise will consume more calories than strength training of the same duration. Strength training that involves on-and-off exercise requires rest between each set and consumes much fewer calories. Indeed, during aerobic exercise, the body consumes stored body fat as fuel; in fact, glycogen in the body (in the blood, muscles and liver) is also consumed at the same time. Studies show that during the first 20 minutes of moderate-intensity aerobic exercise. (reaching an intensity of 65% of the maximum heart rate), most of the body consumes glycogen. Yes, 45 minutes of aerobic exercise burns more calories than the same amount of strength training (at the same intensity). However, those who have increased their muscle mass will have a higher resting metabolic rate, so even when they are resting, the calories they consume in a day will also increase significantly. It is estimated that for every 0.5 kg of muscle gained, the body can consume an additional 50 to 100 kcal of calories per day. For a person who has gained 5 kg of muscle, this means burning 500 to 1000 kcal more per day, or 3500 to 7000 kcal more per week.

The reason is this: aerobic exercise can achieve the purpose of burning calories, but it cannot increase the metabolic rate for a long time. Although strength training cannot increase heart rate for a long time, it increases the total muscle mass, thereby increasing the metabolic rate and allowing people to consume more calories even when resting. That's why combining aerobic exercise with strength training is the best way to lose weight.

Aerobic training mainly consumes fat and has a better weight loss effect, while strength training mainly consumes sugar in the body, which can improve the body's metabolism and allow people to consume calories even when resting. Therefore, when aerobic training and strength training are carried out at the same time and organically combined, the weight loss effect will be optimal.