World of big muscles


Fat Burning: Cardio workout against power

Some experts recommend that bodybuilders do not apply aerobic loads, arguing that scientific studies suggest that a combination of strength training and aerobic exercise interfere with muscle growth. Aerobics and strength training is influenced by various elements of the muscles. The first increases the consumption of oxygen by muscles, leading to an increase in the number of mitochondria in muscle cells and accelerate the formation of vascular networks, ensuring the delivery of oxygen to working muscles, the second enhances the synthesis of protein, helping to increase muscle size and strength.

The problem of aerobic stress is that it suppresses the formation of muscle protein. Conclusion - aerobic exercise after power may hinder progress in the development of muscles. However, other experts believe that a moderate amount of aerobic work - no more than 45 minutes per workout, has little or no effect on muscle volume and strength.

The third group of experts argue that aerobics is not needed, and its effects - the burning of fat, improving cardiovascular system - can be achieved only weight training. Reference by the results of the study a special kind of power - circuit training - when the heart rate is maintained at the same level as during aerobic. On Circuit Training performed several sets of different exercises in succession without stopping, making the rest just between the series approaches.

It is believed that this mode of respiration and heart work copies aerobic exercise, with its increased consumption of oxygen. In addition, the lack of pauses between sets provides an increase in total operating weight lifted, leading to an increase in muscle strength and size. It turns out that everything depends on the type of exercise: if you want to improve aerobic fitness - perform aerobic exercise, you want to increase strength and muscle size - Work out with weights.

But if we compare the strength training and aerobics in the same time and intensity - which will consume more calories and oxygen?

In one such experiment, researchers asked the athletes to do ten or squats with a barbell on his shoulders for 30 minutes with a weight of 70% of maximum - considered a moderate intensity exercise - or a workout on a stationary bike with an intensity of 70% of maximum oxygen consumption - too moderate load.

The result? During aerobic exercise the subjects spent approximately 441 calories, and for training in squats 269 calories. That means squats easier? The authors of the experiment indicated that under the 04/05 weight training a week, the overall power consumption can reach the level recommended by the American College of Sports Medicine for the health and effective control of the figure.

However, in matters of efficiency change in shape weight training superior to aerobics. The increase in energy after weight training is much higher than the same rate after aerobic exercise. In other words, at the end of the power session metabolism of the body at rest remains accelerated for about two days that I can not say about aerobic exercise, as it entails regularly increased energy consumption. Therefore, for a few days after strength training in the amount expended more energy than the same amount of time after the aerobic.

This result is due to the continuous work of the body to fill energy reserves in muscles. Muscles themselves determine the metabolic rate at rest. Recent studies have shown that weight training strengthens muscles consumption of glucose and increases insulin sensitivity. Both these factors have a positive impact on body composition - increased muscle mass and decreased fat.

Yet! Can training with weights to replace aerobic? If we take into account only the energy costs for training itself, the answer is - no. Fat burns only in the presence of oxygen, and there are no competitors at aerobics. Trying to get the same amount of oxygen consumption with weight training eliminates its primary goal - increasing muscle size and strength.

International Journal Sports Physiology Performance, 1:108-121, 2006

Fat Burning: Cardio workout against power

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