Today we already know very much about the importance of strength exercises. In the past, many thought that weights served only muscles, and if you want to lose weight, you should spend hours and hours on a static bike. These beliefs were dismantled, as it was proved that Cardio and weights are perfectly combined And that both synergies are necessary reduce fat, increase muscle mass and improve cardiovascular functionThe field now that of them should go first?
The most rooted belief in this regard is that it all depends on what you want to achieve. It depends on whether you want to lose weight, increase muscle mass or just be healthy. Sometimes cardio is better, and another later. That’s what they thought. However, a study recently published by a team of Chinese scientists and described in Talk Professor of clinical physiology Jack MaknamaraIndicates that there is an ideal order that we should always follow.
According to them, Weights should always go first, and then cardioThe field is perfect for burning fat and lose weight. The remaining parameters that we can improve are not dependent on order. Therefore, it will always be optimal to make weight first. In addition, there are other useful side effects that we can experience with this sequence.
Start with weight or cardio? This is a question
To conduct this study, their authors participated 45 people aged 18 to 30 years, classified as obesityThey were divided into 3 groups, where the former acted as control, since they did not change their habits or to the slightest degree. Two other groups, however, yes They had an installed routineThey must be a field Exercises for 60 minutes a day, 3 days a weekThe field this exercise included half an hour cardio and half an hour of weights. The only difference between one group and another was the order. Some made cardio, while others have a scales.
Thus, it was evident that all participants in these two groups were equally improved in relation to Your cardiovascular state, force and body compositionIt doesn’t matter what exercise they did before.
On the other hand, if we focus on Loss of fatBoth bodily and intuitive, it was much more in which they did First weight, and then cardioIn addition, when analyzing the results in their smart watches, it was clear that they received additional benefits. And while those who started with cardio increased their number Daily steps On average, 1600 people acting opposite order raised an average of 3,500 steps per day. In short, they had the best physical condition.
Why is it all happening?
When we train, we need fuel from which we can extract the necessary energy. The first option is Glycogensugar that acts Fast access to fuel And this is ideal for supplying energy to muscles. When weights are performed, a lot is spent on this fuel. Therefore, if the cardio is done later, it will already be exhausted almost completely and will be transferred to the second fuel at the choice: Fat.
Suppose now that we are doing the first. Glycogen will also burn, so when we move to the scales, we have less rapid energy to raise them. This will make us bring the same thing, and therefore we cannot burn fat or maintain sufficient energy to increase our daily physical activity.
Cardio is necessary
In his article, Maknamara recalls that there are other studies that indicate that regular exercises with scales also help alone Reduce fat in the body. However, to improve the cardiovascular function of cardio, it is necessary. Therefore, both must be united and to do this, first weight.
Perhaps we do not want to lose weight. In this case, you will not take care, but is it better to reproduce it in order to exhaust our fuel during cardio and do less repetitions with weights or reach muscle failure earlier? It is not worth it. Always better, better weight first, and cardio later.
Eye with restrictions
This study has some restrictions, we must also recognize it. And this was done with a very small number of participants. Above, all young people with obesity. This remains up to a wide number of population. Therefore, there will be an ideal Repeat it with a wide variety of volunteers. While they do this, remember that it is important to start with weight and finish cardio. The rest is secondary.
Source: Hiper Textual
