Aerobics Vs Weightlifting – Know The Difference

Many people think that aerobic exercises are better than weight lifting, because it burns more body fat and is less primitive. It is true that you burn more body fat during aerobic exercise, but the benefits of an end shortly after aerobic exercise. So in some circles, aerobic exercise is better than weight lifting.Strength training, also known as weight lifting, however, keeps your metabolism alive long after training has finished. Look at it this way, weight training is as a salary (the payment of their work is rewarded in the long term), while aerobic exercise is the premium (slightly more if it decides to work).The most common myths of weight loss can be heard from beginning to end in our daily lives. Women, for example, thinking that men do not care about their weight because they believe it is the norm. It is also believed by women that men do not diet as often as they do. Men tend to believe that weight loss, like a military operation, is something that should be done only when really necessary. They’ll cut some slack in a bit of fat around the waist, but when things get out of line, men are ready for action.The problem arises when we are faced with hundreds of possible ways to lose those extra pounds with the least amount of discomfort and complications. Well, problem solved. The following are eight myths of weight loss that we, as men often feel taken for granted. Dropping a few pounds will be a snap once you get rid of these common myths of weight loss. The benefit of weight training most notable example of research is the effect of age-investment. Subjects who had only moderate weight training routines demonstrated muscle mass, cardiovascular endurance, coordination and bone density similar to those that were 20 years his junior.This result is believed to be due in part to increased secretion of growth hormone. Other benefits include increased metabolism, increased muscle mass, decrease body fat, decreased risk of osteoporosis, stronger connective tissue, increased joint stability, and harder for everyday activities. Weight training also improves balance and coordination.Cardio or aerobic capacity increases both heart and lungs and causes your body to produce a greater number of blood vessels. As a result, more nutrients and oxygen are delivered to each cell, while toxins and waste products are quickly removed from your body.The net result is that gain more energy and ability to perform both physically and mentally. cardio fitness program helps your strength training by allowing you to lift more intensely for longer periods before fatigue than lactic acid burn you. It is a hallmark of the runners high that often occurs with the activity of more than 40 minutes or more, probably as a result of natural endorphin production caused by aerobic exercise. Oh, and another thing – the cardio burns fat!One interesting difference between the performance of cardio-respiratory and strength training lies in the equipment we use to help our training. Although the issue is debated, it appears that strength training is the best equipment with the assistance of non-based machine (free weights, dumbbells, etc), while cardiovascular activity is better assisted by machines.

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Why High Intensity Cardio Is Better Than Low Intensity Cardio

In this article I will explain the misleading information out there about high intensity cardio workouts. Remember before starting any fitness program always consult your physician. Before we get started you will need to know your resting heart rate.Here is what you will need to know to figure out you heart rate range.First you need to know your resting heart rate. You can find this out by checking your pulse first thing in the morning before opening your eyes. If you can’t do this then sit in a quiet dark room for about 20-30 minutes then take your pulse this is close enough. Once you know your resting heart rate plug it in to this equation along with you percentage for desired workout intensity. Moderate intensity is 60- 70% high intensity is 70-80%. The equation is as fallows: (220)-(age)-(resting heart rate) x (intensity) + (resting heart rate) = (your beats per minute). For example 220 – 28 = 192 – 70 = 122 x.70 = 85 + 70 = 155 beats per minute. This is the equation that I was taught as a AFAA certified personal trainer. What is a low intensity cardio workout?A low intensity workout is one in which you keep you heart rate at a moderate level for an extended period of time. A normal low intensity workout would be a heart rate of 60% of your maximum heart rate for a period of 60 minutes or more. This is known in the fitness world as aerobic cardio workout. Aerobic workouts use fat as their primary energy source. About 90% of all calories burned in aerobic workout are from fat. This sounds great because the main reason most people workout is to lose fat. But this can be misleading as I will explain later in this article.What is a high intensity cardio workout? A high intensity cardio workout is one in which you keep your heart rate at intense level for a short period of time. A normal high intensity workout would be a heart rate around 75% of your maximum heart rate for a short period of time 30 seconds to 3 minutes. In between those periods you would have short rest periods from about 30 to 90 seconds. This is known in the fitness world as anaerobic cardio workout or interval training. Anaerobic cardio workouts use carbohydrates as well as fat as their main source of energy. You will probably use 40% carbohydrate to 60% fat for every calorie burned in this workout. Be aware that protein (muscle) can also be broken down for energy if the level of intensity remains high for to long. So don’t over do it! Start slow and work your way up to longer intervals.So now that we know the difference between a high vs. low intensity cardio workout. Let’s talk about why high intensity is better. The first reason why high intensity is better is simply because even though you burn less fat per calorie. You burn more fat over all. Take a look at the math. Low intensity workout: 50% of your maximum heart rate burns 7 calories per minute 90% of the calories are from fat. So 90% of 7 calories per minute equals 6.30 calories burned from fat per minute. High intensity workout: 75% of your maximum heart rate burns 14 calories per minute 60% of the calories are from fat. So 60% of 14 calories per minute equals 8.40 calories burned from fat per minute. So as you can see high intensity although it burns less percentage of fat per calorie still burns more calories from fat. Also you burn more total calories in less time.This means you can spend less time exercising and still get the same calorie burn. Most high intensity workouts only last about 20 minutes for the same calorie burn as an hour of low intensity workouts. High intensity workout is also better because you will raise your RMR (resting metabolic rate) for 1-2 days. Although you will increase your RMR with a low intensity cardio workout it will only be for a 1-2 hours. High intensity cardio workouts cause you to engage more of your muscle for more power. This causes more damage to your muscle which your body must work to repair. So this means you will burn more calories over the next few day even if you don’t exercise. High intensity cardio workouts also condition the heart better for real world activities.Although high intensity workouts burn more fat calories they are not for everyone. Always make sure to consult your physician before starting any sort of workout routine.

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