How to combine cardio and strength training for weight loss?
If you want to lose weight, then you need to create such conditions for the body so that it uses its subcutaneous fat as fuel. One of these ways is to increase physical activity. In this article, we will analyze aerobic and anaerobic training, namely, you will find out how to combine cardio and strength training for weight loss… Also, we will analyze such questions as: “What is more effective, cardio before or after strength training?”, “Is it possible to combine cardio and strength training on the same day?”, “Which is better, cardio training on an empty stomach in the morning or in the evening before bed?” …
Many people argue which is more effective – low-intensity cardio or strength training for weight loss? Some say that aerobic exercise burns a lot more calories than anaerobic + uses fat as fuel. Accordingly, this positions this type of training as the best fat burning workout. Others say that although anaerobic training consumes fewer calories during the training itself, but in the long term (if we consider a day), the body will still consume more subcutaneous fat.
Who is right? In fact, both cardio (aerobic) and strength training (anaerobic) burn fat equally well. The only difference is that each method does it differently and each has its own pros and cons. Now we will analyze this in detail.
In our body, there is a so-called aerobic threshold. This is the kind of thing that determines what type of energy needs to be used at a particular moment. If you perform low-intensity physical activity, and at the same time your heart rate does not exceed 150 beats per minute (at the level of the aerobic threshold), then fat will be used as energy! If you switch to high-intensity exercise, and accordingly your heart rate exceeds 150 beats per minute (above the aerobic threshold), then the body switches to using glycogen. I must say right away that 150 beats per minute is very arbitrary (an average value that is suitable in most cases). And so everything is individual.
This is when you perform some kind of physical activity at a low pace, and the heart rate does not exceed 150 beats per minute. Most often, this pulse is kept in the region of 120 – 140 beats per minute. As a low-intensity aerobic exercise, you can use: jogging, brisk walking, jumping rope, exercise bike, etc. In general, it is not so important what you use, the main thing is to stick to the indicated heart rate zone. Also, this type of load during training consumes more calories than strength training.
This is exactly the kind of load that fat uses as fuel. But, it is not subcutaneous fat that is consumed, but muscle fat. After the fat reserves in the muscles are used up, the body begins the recovery process, during which subcutaneous fat replenishes the fat reserves in the muscles. Accordingly, this is the process of fat burning if you use low-intensity cardio. In addition, you do not need to wait 30-40 minutes for fat burning to start. The process of losing weight starts within 1 minute after you start exercising. This is because citrate is formed during the oxidation of muscle fat, which blocks the use of glycogen for fuel.
This is a weight training session in which your heart rate fluctuates between 100 and 180 beats per minute (depending on what you are doing at the moment). This type of load during training consumes fewer calories than low-intensity cardio. But, if you disassemble the whole day (after strength training in the body, increased energy consumption), then it will turn out to be no less (and maybe more).
This type of load uses glycogen as fuel. The body works more efficiently on glycogen than on fats. Therefore, glycogen is used only when you need to work as hard as possible (for example: strength training) or as quickly as possible (for example: sprint). After the glycogen stores are used up, the body begins the recovery process, during which subcutaneous fat replenishes these stores. Also, additional calories are spent on processes that affect the growth of muscle mass (you trained with iron, got micro-injuries, now you need to restore all this and just in case increase the muscle volume a little).
As you can see, it is not at all correct to ask which is better. cardio or strength training for weight loss
… Because, both cardio (aerobic) and strength training (anaerobic) burn subcutaneous fat equally well. The only difference is that each method does it differently. For maximum efficiency, I recommend combining these training methods. Strength training will help you maintain muscle mass, but without cardio, the fat burning process will be slower. Low-intensity cardio can help you lose weight faster, but without heavy strength training, you will lose weight both in fat and in muscle mass (in the end, you will not get an athletic physique).
So, now we know that choosing one thing is not the best option, so the question arises: How to combine cardio and strength training for weight loss? How to choose everything correctly so as not to harm the muscles and burn maximum subcutaneous fat? Let’s figure it out.
Most often, athletes perform low-intensity aerobic training before or after iron work. Accordingly, the question arises, you need to do cardio before or after strength …