Which is better for fat loss, cardio or anaerobic?

Many of my friends don't know whether aerobic or anaerobic exercise is better. Here to explain

What is aerobic exercise?

Low intensity, rhythmic, long duration aerobic exercise is also called cardiopulmonary exercise, mainly relying on aerobic energy metabolic exercise way to enhance cardiopulmonary endurance.

Mainly consume fat, carbohydrates, proteins

Examples: brisk walking, jogging, swimming cycling, etc.

What is anaerobic exercise?

Intense, very strenuous, short exercise anaerobic exercise is also called strength training, the use of resistance to promote muscle contraction, enhance explosive force and muscle volume.

Mainly consume carbohydrates (sugar)

Examples: sprinting, weight-bearing muscle training weightlifting squats, push-ups, sit-ups, wrestling, etc.

Common Aerobic Exercises

Swimming Bicycling Jogging

Beating, Jogging, Swimming, Bicycling, Aerobics, Playing Tennis

Exercise heart rate to maintain 60%-80% of the maximum heart rate can be long time to carry out the best exercise heart rate conversion method:

Maximum heart rate x 60% ~ Maximum heart rate x 80%

Common anaerobic exercise

Muscle training Weight lifting High jump

Sprinting, squatting, Weight lifting, flat support push-ups, sit-ups, wrestling

Exercise heart rate of about 170-180 times/minute above easy to make muscle fatigue

Exercise maximum heart rate conversion method: 220-age = maximum heart rate

Aerobic

Generally three months of slimming effect is very obvious, but the curve of the body is not more prominent.

By six months body fat percentage is even lower, but the overall body curve does not change much.

Aerobic

In the first 1 to 3 months of weight change is not much, and may even be a slight increase in weight but the body shape will change.

When sticking to it for 6 months, there is a big change in body shape.

Conclusion

Aerobic exercise - about 3 months body shape change big ? Anaerobic exercise - 6 months after the body shape changes big

On the distinction between aerobic and anaerobic is only a difference in characteristics, a kind of exercise, can include both aerobic and anaerobic for example, now very hot Pamela.

Weight Loss Exercise Schedule

Best Daily Exercise Sequence:

Warm Up One Anaerobic - Aerobic One Massage Stretching

Fat Loss Primary Time Allocation

Warm-up 5 minutes

Aerobic 15-30 minutes

Aerobic 30-40 minutes

Stretching 5 minutes

Sculpting oriented time allocation

Warm-up 5 minutes

Aerobic 15-30 minutes

Aerobic 20 minutes

Stretching 5 minutes

In accordance with their own physical ability and habits can be appropriate to increase / decrease, the ratio of aerobic and anaerobic time, newcomers can start from the squatting / Liu Trainhong fat burning exercise.

Exercise Suggestions

Aerobic Exercise:

1, choose a different time, different ways of aerobic cross-training,

such as waking up in the morning, one hour before lunch, and one hour after dinner

2, the training time is recommended to each 30 A small muscle group (first big and then small) large muscle groups: pectoral, back, hamstrings

small muscle groups: shoulders, big arms, small arms, abdominal muscles

Aerobic exercise recommended

Video recommended

Happy fat burning

Following the practice of collection of self use 45min Jump Rope w/ Warm Up Stretch

Devil Pamela Beginner 20min Lean Total Body Aerobics

20min Low Difficulty Aerobics (Saturdays Wild)