When you are short on time and need to concentrate aerobic exercise and weight training into one sweating exercise, which problem should you solve first? Strength training based on recent research and fitness experts. why is that.

By now, you know that if you want to build a slim, healthy body, you won't be able to stick to a treadmill or elliptical machine by yourself. It takes some heavy work to obtain a strong and well-defined physique. In fact, even if you want to be a better runner, you still need to incorporate strength training into your daily training. However, when you are short on time and need to concentrate aerobic exercise and weight training into one sweating exercise, which problem should you solve first? Strength training based on recent research and fitness experts. This is why.

Why Weights Shouldn’t Wait

In a study recently published in the "Journal of Strength and Conditioning Research", researchers linked three exercise strategies: strength training alone, first running and then building strength, and then riding a bicycle and then building strength. They found that if exercisers had just run or biked, their weightlifting exercises would be reduced. However, prior careless strength training can increase the frequency.

"In my experience, I have found that most exercisers feel'stronger' when doing resistance training," said Dr. Robert Confessore, a clinical exercise physiologist at MT Summit Medical Fitness Center. He said that many scientific studies also show that aerobic training before weightlifting can have a negative impact on strength development (and there is a lack of research on the opposite effect). This is due to the physiological changes in the muscles that help you exercise. When you use these fibers to fatigue before doing resistance exercises, your form and motivation may be affected.

This may have a noticeable impact. According to Lacey Stone, a celebrity coach in Los Angeles, if you want to build muscle through strength training, it's best to start with these exercises. She said: "Before doing aerobic exercise, lifting is essential, because you will have the greatest strength and the greatest strength to lift heavier loads, which in turn will make you stronger."

When is the most important

In terms of fighting fat, both resistance exercise and anaerobic exercise are essential. Stone explained: "When muscles are developed, it will increase the rate of metabolism, thereby helping you burn fat faster." And, according to research, strength and aerobic exercise significantly reduce body fat than using each method alone. . So you may stick to the same formula mentioned above, but remember this warning: the same study shows that when you combine these two techniques or just aerobic exercise, although fat mass and waist circumference will be reduced, weight lifting alone does not Will make you lose weight.

Therefore, if you want to lose weight, you need to improve your cardiorespiratory function, even if it means you can reduce some of the burden when you are short of time. "Remember this: strength training will change your shape, and aerobic exercise will change your body shape," Stone said.

If you are looking for better aerobic fitness, Stone said, people have different opinions on the first problem to be solved. Even if you want to be a better runner or biker, you can still do strength training. In fact, a study found that resistance exercise can improve endurance athletes’ performance, muscle strength, and economy. You may just need longer and more frequent aerobic exercises (some of which are independent aerobic exercises), and cross-training throughout the process.

Find your secret to success
Of course, everyone has different ideas about what they want from fitness time, so please tailor it to your goals. Confessore said: "For recreational athletes, I recommend that you try the two training sequences in the same exercise, and then evaluate which method is best for you." If you are still not sure what to do, then Confessore recommends that you go on a different date Schedule both types of exercise-so that you don’t have to worry about one affecting the other.

The most important thing is...doing things that are useful to your body, but if you need a starting point, tackle strength first, and then do aerobic exercises.