What is aerobic Exercise?

You probably saw different machines in sports clubs that most overweight people work with. These devices make people move more. Exercising with these devices increases the heart rate and increases the efficiency of the vascular system and better Oxygen supply to the body.

Although the machines in gyms are suitable for performing these exercises, aerobic exercises are not limited to these machines. Aerobic sports are sports that are performed at regular speed over a long period of time. Therefore, sports such as soft running, endurance running, swimming, cycling, as well as stationary bikes and treadmills in the sports club are considered among aerobic sports and exercises.

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What is the difference between Aerobic Exercises and Weights (Anaerobic) for the Body?

Exercises with weights or bodybuilding and fitness exercises are movements that are associated with bursts of movement in a short period of time. Although in aerobic exercises, the increase in heart rate causes an increase in oxygen consumption, in anaerobic movements, due to more intense activity, the need for oxygen exceeds normal conditions.

During strength movements, the body supplies its fuel faster from the phosphocreatine and glucose reserves of the muscles. In fact, this is the reason why the consumption of creatine supplements increases muscle strength, because by helping to provide more phosphocreatine fuel, it gives the muscles more strength for anaerobic exercises.

But the general and partial difference between aerobic and anaerobic exercises raises this question for me: can these exercises be performed at the same time, or if both are performed at the same time, will there be special results for the body or not? We will discuss this issue further

What are the best Aerobic Exercises for the Body?

Choosing a suitable aerobic exercise for the body depends on what the athlete’s goal is.
Aerobic exercises, if performed with low intensity, can be effective alongside strength exercises. A two at a suitable speed for the gym helps to prepare the body. All low-intensity sports such as cycling, bicycling, elliptical machine, canoeing, and walking can be considered the best exercise for when you plan to do strength and bodybuilding exercises. Choosing between types of aerobic exercise depends on which one you enjoy more.

Measure your mood and consider enough time for training according to the body’s need to increase catabolism. An aerobic exercise 10 to 15 minutes before starting fitness or strength training helps the body to warm up the muscles and get ready for training.

Consider a separate program for your aerobic exercises. Variety in doing aerobic exercises improves the motivation to exercise and prevents fatigue.

Cardio before or after Workout for Weight Loss or Muscle Building ?

There are different speculations to consider the best time for aerobic training along with strength training. Some sports trainers believe that strength and aerobic exercises are better done on separate days. Their opinion is that time should be taken for body recovery so that the body is fully prepared for each exercise.
But this view is not considered correct by experts. Experts believe that there is no reason why strength and aerobic exercises cannot be done in one day. Therefore, it is possible for the body to perform aerobic and strength training in one day.

Although the heavy intensity of the exercises is not useful for the body without taking into account the appropriate time for recovery, but we can carefully examine whether aerobic exercises are more useful for the body before strength exercises or whether aerobic exercises are more beneficial to the body after strength exercises.

the effect of Aerobic Training before Strengtht Exercise

Before starting strength training and performing movements with weight, a suitable aerobic exercise with low intensity can warm up the body. Proper warming up of the body before the start of training makes the body more ready to start strength training and prevents injuries and muscle damage.

But this amount can only be 10 minutes to warm up the body. Before starting aerobic exercise, many people believe that if they postpone aerobic exercise until the end of their workout, they will not have enough energy for it. A tired body does not have enough strength to walk for an hour. Therefore, they do not agree with aerobic training after training and prefer to spend their time on aerobic training at the beginning of training.

But if you perform a 40-minute aerobic exercise, the body does not have the initial vitality to lift heavy weights. Aerobic exercises for a long time, regardless of physical fatigue, also reduce sports performance.

In fact, by doing aerobic exercises at the beginning of the exercises, you have reduced your body’s carbohydrate reserves and your blood sugar has decreased. In this case, the body has to use the reserves of proteins, which include amino acids, to supply its energy to cover the body’s needs. When the athlete’s body catabolism is high, this amount of muscle wasting increases and reduces the body’s energy for strength training.

Therefore, if you consider aerobic exercises in your program before starting strength training, you should know that a long time on the treadmill causes the body’s energy to decrease for strength training. However, this amount depends on your body’s metabolism and cannot be generalized to all people.

Aerobic Exercise after Bodybuilding

Using a combined program including strength exercises and then doing aerobic exercise for the body can have good results. But setting your goals for yourself is more important than anything else. As mentioned, the use of fast carbohydrates is the main priority of the body to provide energy during exercise. When the body consumes its carbohydrate reserves, it can turn to fats for energy during aerobic exercise. The body is able to use fats instead of carbohydrates for energy. In this case, a combined program including strength training at the beginning of the training, then by reducing the body’s carbohydrates, performing aerobic exercises will increase the fat burning process.

A 40-minute aerobic workout on a treadmill burns about 600 calories. If you are not looking for fat burning, a sports drink can increase the decreased energy right when starting aerobic exercises after strength training.

The best time for sports goals such as increasing strength, lower body strength training and muscle building is doing aerobic exercises at the end of training after strength training.

Does Aerobic Exercise after Training cause injury?

After strength training, performing 40 minutes of aerobic exercise can increase muscle fatigue and increase the possibility of injury.
Although this time is the best time to do a good exercise for overweight people, attention should be paid to muscle wasting and the possibility of increasing the risk of injury. If your goal is bodybuilding and then weight loss, you can prevent this problem by controlling and setting a targeted program.

What is the best Time to do Cardio for Fat loss?

Aerobic exercises are beneficial for the vascular system. For an athlete who only does strength training, it cannot be claimed that only doing strength training will improve the functioning of the vascular system. But a combination program leads to athletic performance. One of the most important benefits of aerobic exercise is to help increase metabolism. But the right time to get the highest rate of increase in metabolism and fat burning is before the start of training or after?

The most important thing in burning fat is not losing body weight, you should pay attention to reduce the amount of fat mass. To achieve this targeted fat burning, do aerobic exercises at the end of strength training.

Does Aerobic Exercise cause Muscle Mass?

Using a combined program including strength exercises and then doing aerobic exercise for the body can have positive results. But setting your goals for yourself is more important than anything else. As mentioned, the use of fast carbohydrates is the main priority of the body to provide energy during exercise.
When the body consumes its carbohydrate reserves, it can turn to fats for energy during aerobic exercise. The body is able to use fats instead of carbohydrates for energy.

In this case, a combined program including strength training at the beginning of the training, then by reducing the body’s carbohydrates, performing aerobic exercises will increase the fat burning process.

But does aerobic exercise have an effect on muscle building or not? Let’s pay attention to the fact that after strength training, doing aerobic exercises causes stress in the body by releasing the hormone cortisol. At this time, when the body needs more rest time for recovery after strength training, it also delays the recovery of muscles.
Therefore, by interfering with anabolic activity, it can slow down the process of building muscle. However, this issue can be troublesome when proper nutritional principles are not used in sports training. Proper nutrition and prevention of muscle starvation, which can be considered with the help of amino acid supplements, reduces the time of muscle starvation during training.
Although various researches report the effect of aerobic exercises on muscle recovery, but first of all, proper nutrition and sufficient rest can keep your muscles ready for growth.