Exercise for women is indispensable for dieting. But can I skip the days I don't want to do? Q & A to lose weight with muscle training and aerobic exercise
Muscle training and exercise are indispensable for dieting. Workouts should be done quickly and efficiently because you are living in a self-restraint.
Why do you need muscle training and aerobics?
- Aerobics squeeze your body, and muscle training makes it harder for you to gain weight. Muscle training and aerobic exercise are all you need for health and body makeup. The correct answer is to do both at home. The World Health Organization (WHO) exercise guidelines also include loose aerobics of 150 minutes or more per week or intense aerobics of 75 minutes or more per week (both should be done for at least 10 minutes each time). Muscle training that covers the muscles is recommended at least twice a week. Aerobic is a kind of orchid that burns body fat through oxygen and continues low-intensity exercise rhythmically. You can squeeze your body and raise your stamina. If you lack exercise, you will lose muscle. When muscles fall, the body loses shape, and basal metabolism decreases, making it easier to gain weight. If you train your muscles with muscle training, your body shape will be adjusted, metabolism will increase, and you will not get fat easily.
How many times a week should I do?
- Muscle training is 2-3 times a week, and aerobic exercise is OK every day for a short time. Both muscle training and aerobic exercise will show their true value only if you do it regularly. Then how often should it be done? For muscle training, 2-3 times a week is preferable. Immediately after muscle training, muscle strength is weakened, and 48 to 72 hours after rest and nutrition, supercompensation occurs, in which muscle strength is higher than before muscle training. When the next training is performed at that timing, muscle hypertrophy continues to rise. Therefore, it is good to do it 2-3 times a week every 2-3 days. Aerobic is less intense than muscle training, so you can go every day for a short time. However, if a fat person does an event with a landing impact like a run on a daily basis, he may hurt his knees. Keep it 3-4 times a week every other day. If you want the maximum results with the least effort, you should do it 2-3 times a week, just like muscle training.
Can I do muscle training and aerobics at the same time?
- It has the opposite effect, so it is good to do it separately. Muscle training and aerobics are essential, but if possible, do them separately. Otherwise there is a risk of pulling each other's legs. The keywords to unlock the secret are anabolic and catabolic. Anabolic (anabolism) is the action of synthesizing tissues such as muscle and body fat. Catabolism, on the contrary, is the action of breaking down tissues such as muscles and body fat in the body. Muscle training promotes anabolic to promote muscle synthesis, and aerobic promotes catabolic to break down body fat. Since the two are the exact opposite, it is more effective to go on different days. At the gym, the muscle training area and the aerobic area are adjacent, so you'll want to get rid of them all at once, but at home training, you won't have to worry about that. If you do it on the same day, the adverse effect will be suppressed if you leave it for 3 hours or more.