Highly intensive interval training
Recognized far more effective than cardio training. They are much more successful at burning excess calories. Interval high-intensity exercise requires high oxygen consumption not only during exercise, but also for several hours after the end of exercise. The rate of metabolism at this time is still high, and therefore the calories go away too. When you finish your training, you can get on with your work, and the process of burning fat will continue for several hours.
This is the main advantage of high-intensity interval training and has scientific proof. Changing the physical activity mode forces the heart muscle to adjust to different modes, when the speedy running changes the trunk, and in the mountain - the descent from the hill in a cyclical order in a single exercise. The heart begins to adapt to work in different formats, and the body adapts to such changes. This is the main reason why the speed of metabolism remains high for several hours in a row, not only during the lessons.
Scientists from the University of New South Wales conducted a study in which they observed and documented changes that had occurred in forty-five women with varying degrees of obesity problems. The participants were divided into two groups, each of which was assigned to ride a bicycle. The difference was that one group had to do regular training and the other group had to do interval training. The participants in the first group ride a bicycle for 40 minutes at an average speed, while the second group ride a bicycle for only 20 minutes, but with an alternation of eight seconds of exhausting and twelve seconds of easy riding. Five weeks later, the results showed that women in interval riding lost three times more excess weight than those who rode at an average speed and twice as long. Participants who lost more than a kilogram mostly lost weight in the buttocks and legs.
Thus, in conclusion from this study, it appears that in a much shorter time of high-intensity interval training, many times more calories are lost. You can read all about this experiment in detail in Mark's Daily Apple. Of course, there's also a disadvantage to this kind of training. It consists in the fact that the body recovers much longer. Even after 20 or 30 minutes of interval training with high intensity the body will literally "rebel".
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Strength training
Calorie combustion during cardio workout is only part of the workout, but it does not stop after the end of a high-intensity interval. Powerful loads also have their own characteristics. This type of physical activity was most easily described by Alvin Kosgrove, who devoted one of his articles to comparing cardio and strength training. In it, he described one of the experiments.
The study was conducted in three groups. The first group consisted of people who strictly follow the diet. In the second group, there were participants who, in addition to eating restrictions, were also engaged in aerobics. People from the third group had to stick to a diet, go to aerobics, do strength training. The difference between the first (6.5 kg) and the second (7 kg) group of people losing weight in three months was only half a kilogram. The latter had to devote half an hour and up to 50 minutes three times a week to aerobics. The participants, who were additionally engaged in power exercises, lost 9.6 kilograms, which is much more than in both the first and the second group.
Therefore, aerobics alone do not allow to achieve more even during the diet. And that's taking into account the fact that we had to perform about 36 lessons to lose a pound. Power training works much more effectively, allowing you to achieve better results.
However, analyzing this experiment, it turns out that it is nutrition that contributes to the loss of more weight. Aerobic load allows you to accelerate weight loss, but not too much. And to achieve maximum results, along with aerobic stress and diet, you need to include in your program to find a slimming and strength training.
And do not be surprised that people involved in aerobic physical activity and dieting, lose weight much slower than those who also perform strength training. It is not necessary to choose between running and rocking, you can combine these two types of training, getting a much better result.
If you ask Cosgrove for an expert opinion again, the best strength exercises are those that involve the maximum number of muscles. These include: taking a drink, lunges, squats, push-ups, weight swings, pull-ups. They should be performed 8 to 12 times without breaks. The process of fat burning after strength training lasts for two more days, and the bonus to the training is the increase in muscle mass.
It is not necessary to perceive power exercises as exclusive and unique physical activity for burning calories. They are at the top of the weight reduction range, and they are slightly lower in terms of high-intensity interval training and then cardio. This hierarchy is given with an equal amount of time spent per class, for example, half an hour. Here, too, is the main disadvantage of both interval and strength training. They can be performed only for a limited time, and then the muscles simply refuse to obey. In addition, it takes at least two days to recover. You can practice cardio every day, because it does not cause stress, and the training can last for hours.
The situation is as follows: both interval training with high intensity and strength training allow to burn a large number of calories, but no more than the body "wants", because muscle failure after 30-45 minutes of exercise, as well as the process of recovery for several days are inevitable, but cardio does not limit the thinner in nothing. Therefore, a person who is ready to run for several hours every day will be able to burn more calories than someone who only does strength training or intensive training three times a week.