In Alimmenta we understand that there are 3 main variables on which we must act when we want to lose weight: food, physical exercise and emotional health. Depending on the initial situation of each person, each of these “legs” will be more or less important. Regardless of whether a person may need psychological support, we can meet a patient who performs several times a week physical exercise of a certain intensity but who fails to lose weight or, on the contrary, a person who takes care of their diet but does not perform any type of activity.
In the following video, Aléx Ventura of Fit360 gives you the keys to weight loss training.
Aerobic exercise or anaerobic exercise to lose weight?
It is common to believe that to lose weight the ideal is to do a low intensity and long duration aerobic exercise. This is partially true, but it is not the whole truth. When we do an aerobic exercise, a cardiovascular exercise such as walking, cycling, swimming, running at a moderate intensity … we are consuming enough calories and a percentage of them come from fat. However, the total caloric expenditure we produce during the year and when we work at higher intensities, is higher.
Aerobic exercise and anaerobic exercise
A part of the exercise is fine with long-term aerobic work, but a type of work we call anaerobic or of higher intensity is also important. Anaerobic exercise, the exercise that is a higher intensity, that which makes us short of breath, has an advantage over cardiovascular exercise: the hours after training, that
oxygen consumption is maintained and that a little higher caloric expenditure.
Continue to burn calories after exercise
If I do a low intensity work, at the moment that I stop practically my
metabolism returns to the state of rest in a few hours, with which that
caloric consumption after exercise is lower. But when I do an intense exercise (like the one performed in a strength routine or in an exercise that takes my breath away), that caloric expenditure after the exercise is maintained for a longer time.
Even if the intensity is very high or in quite large efforts it can be up to 72 hours. This means that beyond the calories we burn during exercise, our metabolism remains more active and continues to burn calories in later hours.
Strength training in weight loss programs
Another type of training that is really forgotten and that has great value in weight loss programs, is strength work.
We associate that when we want to lose weight, as we have said before, we must do
basically cardiovascular work and burn calories and strength work does not seem to fit into this type of exercise. It is a very big mistake.
ANY WEIGHT LOSS PROGRAM SHOULD INCLUDE STRENGTH TRAINING, NOT WITH THE GOAL OF GAINING A LOT OF MUSCLE MASS OR GETTING CAUGHT, BUT WITH THE GOAL OF PRESERVING MUSCLE MASS
Muscle is a tissue that is metabolically more active, so when we work the strength we will be increasing our resting calorie intake.
Do not be afraid to perform strength training, supervised, guided and with the recommendation of a professional.
How a weight loss program should be
If our goal is to lose weight, we must perform a combined exercise and a change in our diet. Regarding physical exercise, the characteristics of a specific program to lose weight would be:
- Have a more active lifestyle: walk at least 10,000 steps a day, use the stairs whenever we can instead of the elevator, spend less time in front of the TV and more doing other activities …
- Carry out a cardiovascular program that combines the aerobic exercise of moderate intensity and long duration (running, cycling, swimming …) with the anaerobic exercise of high intensity and short duration (sprints, series …) that will take us out of our comfort zone and make us lose A little breath.
- A part of strength training, of short duration but at an intensity appropriate to our fitness