Updated August 28, 2019 at 9:41 am
Those who want to lose weight as fast as possible often think of dieting and running in combination. But is this really the most effective path to the dream body? The doctor gives answers.
The decision has been made – it will now be accepted as soon as possible. The question now is how. The fact is: one who wants to lose weight effectively cannot avoid sports.
Berlin orthopedist David Boehland, with a focus on sports medical care and even a Crossfit trainer, reveals: "Weight loss works best on a slight calorie deficit. This means fewer calories are going in than burned. With sports and increased levels of activity in everyday life a life that succeeds best. "
Take a closer look at the popular sports of strength training and running.
Running regularly strengthens the cardiovascular system and lung capacity through regular training. In addition, calorie workouts for running on the collar: Depending on the intensity, about 500 calories are burned in one hour.
Yet cardio is not considered a top sport when losing weight is the main goal. Although running moderately increases fat burning in the moderate range, it does take some time for calories to burn. And that depends on that factor when losing weight.
Ideally, running takes longer than 30 minutes and is performed at high speed to maximize muscle strain and burn calories. Even quick intervals are perfect for burning calories. But for beginners, this form of endurance is not appropriate.
Newborn people need to get used to the body slightly. To avoid overload, intensive cardio training should only be done once a week – even if the fitness is already there. In order to shed calories, we first need one thing: muscle!
You can imagine muscles like an engine. The more horsepower it has, the more fuel it consumes. If you apply this to the body, it can be said in simple words: muscles are the engine, it consumes its fuel calorically. More muscle, more fuel in the form of calories.
Because: There are mitochondria in every muscle cell. They produce energy, which then supplies the body. As muscle gains in strength training, so does the number of mitochondria and calories burned.
Targeted strength training strengthens muscles. Not only when calories are burned in gym workouts, because muscles are heavily consumed. Even at rest, muscles need energy and burn calories.
This is provided by the so-called combustion effect. "After strenuous, intense exercise, more oxygen and calories are needed during conscience, and High Intensity Interval Training (HIIT) is well ahead of endurance training." the doctor reveals.
In addition, scientists at the University Hospital in Copenhagen have found that strength training reduces heart fat, not endurance sports. These are the most common drivers of dangerous cardiovascular disease.
HIIT stands for High Intensity Interval Training Interval Training and is no longer an insider tip among sports fans. David Boehland is also convinced of a training session in which very high intensity and short rest sweats are performed over a short period of time.
"HIIT is almost an egg legend. Wollmilchsau in training form: Intense, versatile and effective. Ideal for strength, condition improvement and of course for fat loss. HIIT training course, even without wall aids For example, the Tabata scheme. meaning you do one or more exercises for 20 seconds each, then pause for ten seconds, repeating them several times, usually at eight intervals one after the other. "
Health screening before training begins
However, HIIT, Tabata, as well as intense cardio or strength training, should not be used as a first workout after a long break in the sport. The muscles, heart and lungs must first become accustomed to the new challenge and strain. In addition, people with certain risk factors necessarily undergo a medical examination before training begins, Boehland orthopedist advises.
"Anyone who has not practiced sports for a long time, is severely overweight, has chronic conditions such as cardiovascular problems, blood pressure, diabetes or other medical conditions, should have a medical examination before beginning a training program. Here are important and specific types of training, of course that health is a limiting factor. "
If the doctor does everything right, older people can use their strength training or gentle cardio units as much as possible.
Conclusion: strength training vs. cardio
Cardio training has a positive effect not only on the heart, blood vessels and lungs. Running also strengthens and improves muscles, and their bloodstream and calories burn. In addition, endurance training is perfect for relieving stress.
During weight training calories are burned and muscles are systematically built, which, even after training, properly kills calories. The after-burn effect is also more intense than after a strenuous run. But what sport does one have to decide on to lose weight fast?
Orthopedist David Boehland recommends a combination of strength and endurance to lose weight quickly and sustainably. And how often do you sweat for your dream body? Generally, I would say that you should combine strength and endurance training three to four times a week, strength training to maintain or increase muscle mass, endurance training to burn fat and increase Fitness fatigue. "
"Apart from sports and exercise, you also have to keep in mind that nutrition plays a crucial role in losing weight. You cannot single out poor nutrition!" (German about: "A bad diet cannot be replenished"), explains the doctor.
Doctors: "Exercise is the key to losing weight"
"Basically, my view is that exercise is key to health, so exercising also helps to lose weight. Basically, sports best help lose weight, what do you do regularly, three to four sports workouts a week, some nutrition disciplines and more stairs instead lifts, bikes instead of cars and also consider walking regularly, then the pounds drop, ”Boehland recommends.
The orthopedist recommendation also supports research from a research team around scientist Damien L. Swift of the University of East Carolina in the US. Researchers found that weight was significantly reduced on weekly exercise from 225 to 420 minutes.
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- NCBI: The Role of Exercise and Physical Activity in Weight Loss and Maintenance
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