Is there an optimal training intensity?
How many times do you have to train during the week?
Aerobics activity before everything
When we are engaged in aerobic activity, our body uses oxygen from the air and energy substrates (carbohydrates, fats and minimally proteins) .
This to produce the energy needed to meet the increased metabolic demands. Sports such as cycling, running, walking and cross-country skiing are clear examples of aerobic activity in which the muscles work in conditions of maximum oxygenation.
However, there are also sports that involve very intense efforts for a limited period (body building, weight lifting, sprint races, etc.).
In these conditions, our body uses alternative metabolic pathways that do not require oxygen to produce energy.
In these cases the caloric consumption is very low because the effort, even if it is very intense, lasts only for a few seconds.
1) CARDIO IS ONE OF THE MOST EFFECTIVE METHOD FOR WEIGHT LOSS ?
During the running action the large muscle mass involved allows you to burn a lot of calories. In general, many more muscles are involved in the movement and many more calories are consumed.
2) IF A PERSON WANTS TO SLIM ,THE EXERCISES WITH WEIGHTS ARE UNNECESSARY
Performing some exercises of general toning at the beginning of the workout can amplify the results obtained with only aerobic activity.
A slight increase in muscle mass as well as giving you a more toned and slender figure will allow you to burn more calories during the day, raising your basal metabolic rate.
What intensity to lose weight?
Having established that the ideal sports for weight loss are those of duration we try to understand what is the optimal intensity to lose weight. On this point they feel a bit ‘of all colors and it is easy to get confused among the numerous theories proposed. In reality, the concept is not so complicated as they would have us believe:
3) TO LOSE WEIGHT YOU MUST GO PLAN
The more we go, the more the PERCENTAGE consumption of fats will be HIGH BUT, since the caloric consumption is very low, the TOTAL quantity of fat consumed will be very LOW. To learn more about this topic see: Aerobic activity and fat consumption.
4) TO SLACK I MUST BURN FAT
I have bad news to give to beginners and those who recommend not to exceed certain heart rates to promote weight loss. Beginners (and for beginner I also mean Mrs. Maria who goes to the gym twice a week) not being efficient from a metabolic point of view mainly use glucose even at low intensity of training.
MUCH MORE I’M TRAINED AND MANY MORE GREATER CONSUMPTION TRUE.
We have seen that the limiting factor in the use of fats for energy is the availability of oxygen. With aerobic training increases the availability of oxygen (VO2max), and consequently also the ability to use fats as a primary energy source.
7) IF STRONG CORRESPONDING, YOU MAY TRY AN INFARTO FALSE.
A healthy heart has intrinsic control mechanisms that prevent it from being damaged under any circumstances. This means that for a healthy heart there are no more or less safe sports and levels of intensity. Instead there are precautions to be taken in case of cardiovascular problems, such as hypertension, arrhythmias, previous episodes of infarction, angina pectoris etc. In these cases, the doctor will evaluate whether or not he is fit for sports (in the milder cases of these diseases the therapeutic effect of the physical activity performed under medical supervision has been demonstrated).
8) LIFTING HEAVY LOADS WILL MAKE YOU LIKE A CULTURIST FALSE.
Performing some toning exercises at the beginning of the session can not make you gain the muscle masses typical of body builders. The extreme hypertrophy of these subjects can only be obtained thanks to particular dietary, dietary and training program
WHEN AND HOW LONG?
Aerobic training must be dealt with gradually, especially if you are a beginner. Thirty forty minutes per session is more than enough to start. The ideal frequency is 4 weekly sessions, three are sufficient, two are not. With regard to toning exercises, it is better to prefer multi-joint ones that involve several muscle groups in the movement.
9) TO GET THE RESULTS IT WANTS MUCH TIME TRUE AND FALSE.
If strength is the fastest improving characteristic, resistance is the one that does it more consistently. Start training and in a short time you will see your ability to resist the effort increase considerably. In any case, be realistic with yourself and avoid setting goals that require a dedication and a commitment that you can not maintain to be achieved.
10) TRAINING LESS THAN 40 MINUTES WILL NOT SLACK FALSE.
what matters is the frequency and constancy in training. Better four weekly 30 minute workouts than two 40 minute sessions. In any case, even if you train for a short time you will still burn calories and you know that the calories burned help you lose weight!