The exercises that should be present in weight loss training basically fall into two main groups – modeling / strength exercises and cardio exercises. This division is primarily due to the different effects that both types of exercise have on the human body. Modeling exercises mainly affect the muscles involved in performing a given exercise. However, cardio training primarily affects the circulatory and respiratory systems. Modeling / strength exercises are all exercises involving selected muscles or part of the body. These include, among others, the very popular “crunches”, “push-ups” and squats, as well as all exercises performed with external weight, for example with dumbbells. In turn, an excellent example of cardio training is, among others, running, cycling, swimming and Nordic walking.
Cardio training – enemy number 1 of fat
The body needs energy to function properly. It is produced from the “combustion” of energy substrates, which include primarily phosphocreatine, carbohydrates, fats and, in extreme cases, proteins. The “burning” of fats takes place only under aerobic conditions – the amount of oxygen supplied to the body exceeds or is equal to its demand for this element. An example of physical activity that meets the above conditions (is aerobic exercise) is cardio (aerobic) exercise. It is during cardio training that the body burns unnecessary fat. However, you should remember to exercise cardio at a moderate intensity, as increasing it may reduce the amount of oxygen supplied to the body, which in turn will reduce the degree of fat oxidation at the expense of carbohydrates.
A bit of physiology
We already know that cardio (aerobic) exercises are responsible for burning unnecessary fat, but we still do not know exactly how this process works. During cardio (aerobic) training, the body obtains energy for the working muscles for the first 20-25 minutes, mainly from burning carbohydrates. This is due to the fact that initiating the fat oxidation process requires energy, and as it is commonly known, the human body does not like to get tired. Therefore, only approximately 20-25 minutes after the start of aerobic training, the vast majority of energy comes from fat oxidation. Previously, energy was synthesized from phosphocreatine and carbohydrates. Therefore, if our goal is to oxidize unnecessary fat, then we should perform cardio (aerobic) exercise of moderate intensity and lasting more than 20-25 minutes.
Modeling / strength exercises
Due to its specificity, modeling / strength exercises are classified as anaerobic (anaerobic) physical activity. This means that the amount of oxygen supplied to the body does not fully meet its needs. Hence, the energy for the muscles working during their lifetime comes from the combustion of phosphocreatine and carbohydrates. It should be emphasized that modeling / strength exercises do not burn unnecessary fat.
Optimal order
Workouts aimed at burning unnecessary fat are most effective when modeling / strength exercises are performed first, and then cardio (aerobic) exercises are performed. Using the reverse order, performing cardio before shaping / strength exercises, will deplete your body’s carbohydrate stores. As a result, modeling exercises are carried out on the “leftovers” of carbohydrates, which is why they are much less effective. Performing modeling / strength exercises before cardio training allows you to significantly reduce the body’s carbohydrate reserves. Thanks to this, fat oxidation occurs faster during cardio exercise – its effectiveness increases.
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