So you want to get in shape, but you don’t know where to start.
You’ve heard that not all exercise is created equal, but the answer to what the most effective type of exercise to do changes depending on who you ask.
So whats the truth when it comes to fat loss?
Does the type of exercise you do really make that much of a difference?
Well, depending on your goals and body type, there are some approaches that will give you better results and be more effective in helping you achieve your goals.
When it comes to changing the shape of the body (building muscle and definition), resistance training is unarguably the way to go.
- It improves muscle strength and tone.
- Improves physical performance.
- Boosts the metabolism.
- Helps fight depression.
- Protects your joints from injury and strengthens your bones.
- Helps you remain independents as you age.
- Reduces your risk of chronic disease.
- Supports weight management and increases your muscle-to-fat ratio.
But what about cardio? I heard it’s great for fat loss!
When people think about cardio, they often accidentally categorise both aerobic (cardiovascular exercise such as walking, swimming or cycling) and anaerobic (such as HIIT, jumping and heavy weightlifting) exercise in the same category…
And fair enough, they have a lot of similarities and have a lot of die-hard fans!
But it’s important to take into account their individual benefits and risks when it comes to determining which is going to be the best option for your weight loss journey.
- Is another term for cardiovascular exercise, which increases breathing rate and heart rate.
- During aerobic exercise there is sufficient oxygen intake to sustain the current level of activity without using additional energy from another energy source.
- It is a light activity you can sustain over long periods of time, such as power-walking.
- It not only improves overall health and quality of life, but may also extend your life. Aerobic exercise burns fat, improves mood, strengthens the heart and lungs and reduces your risk of diabetes.
- Common types of aerobic exercise include running at a comfortable pace (you should be able to talk without breathing too hard), swimming, and biking.
- Involves short bursts of high intensity exertion, causing the body to demand more oxygen than it can take in.
- During anaerobic exercise, oxygen consumption is not sufficient to supply the energy demands being placed on your muscles. Therefore your muscles begin to break down sugars, resulting in higher lactic acid production.
- It is an intensive activity you can only sustain for a short burst of time, such as sprinting.
- It is especially helpful for weight management in that it helps to burn more calories even in a body at rest due to the building of lean muscle mass. It can also help build endurance and fitness levels.
- Common types of anaerobic exercise include sprinting and heavy weight lifting.
As you can see, both options come with their ups and downs… but is there a best exercise to burn fat most effectively?
After all, both types of exercise burn fat and boost the metabolism!
So what should you be doing?
The key to getting the best results when it comes to losing body fat and improving body composition is to have a workout routine you enjoy doing, and incorporates both a form of aerobic and anaerobic exercise.
How you do that comes down to your individuals goals and preferences.
There’s no point in you committing to 30 minute HIIT sessions 3 times a week and bailing on 2 of them, when you know you’re more likely to go for a 60 minute walk 5 times per week because you enjoy the scenery and the low-impact nature of the exercise.
For me personally, at the moment I really enjoy engaging in heavy weight lifting 3-4 times per week, and go for a brisk 30+ minute walk outside every day.
This not only meets the Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years), but it includes aerobic exercise in the form of walking, as well as anaerobic exercise and muscle strengthening activities in the form of weightlifting… plus, most importantly, it’s what I enjoy doing!
But remember, just because it’s what I find enjoyable, doesn’t mean you necessarily will.
I’ve helped hundreds of clients lose weight and tone up despite all having their own unique skills, needs and training preferences.
So if you’re not sure how to best reach your fitness goals, or how to safely and effectively include weightlifting, HIIT or aerobic exercise into your workout routine, visit https://konquerfitness.com.au/registration-form/ and let’s get you the body, health and fitness you’ve always wanted.