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For people who are serious about exercise and proper nutrition, the ultimate goal is to shape the figure and lose subcutaneous fat. When choosing a method or exercise, many doubt whether to choose cardio or strength training in order to lose weight in a correct and healthy way. Maria Volkova, professor of kinesiology and personal trainer, explains two reliable ways to fight body fat.
How does cardio work and how does strength training work for body fat?
“If we are talking about cardio training as a method of losing subcutaneous fat, then we can look at it from two sides. Cardio workouts work by increasing calorie intake and increasing fat mobilization and oxidation. Simply put, if you are burning more calories than you are consuming then you will be using those stores as energy, which could be fat, glycogen, or even amino acids,” explains Volkova.
“Strengthening exercises increase muscle mass. The higher the percentage of muscle mass in the body, the faster the metabolism, and as a result, fat burning occurs.
Lose more fat with high or low intensity workouts?
The higher the training intensity, the more glycogen stores are consumed (in other words, glycogen is a quickly and easily mobilized stored form of glucose and serves as a quickly available source of energy, its deficiency causes fatigue, and its reserves are limited) and calories per minute
Maria explains what this means: “If you train at a low intensity, most of the energy you use comes from fat stores, which is certainly positive, but the total number of calories or fat will not be large. Therefore, if you train at a lower intensity, your workout should last longer. https://brasletik.kiev.ua/christianskie-chetki
The heart rate during training is from 65 to 70, the training should last from 30 to 45 minutes. Whereas with a high-intensity workout in which a heart rate of 75 to 90 is a sufficient workout for 10-20 minutes.”
Subcutaneous fat is lost with high and low intensity training, and Volkova notes that it’s impossible to say which workout is best because other factors such as diet, genetic heritage, and the type of workout must be taken into account.
What to eat depending on the type of training?
People on extreme diets with a high calorie deficit should avoid high-intensity workouts because otherwise they will begin to lose muscle mass, the trainer explains, adding that this rule also applies to those who avoid carbohydrates in their diet.
“Someone who doesn’t bring in enough carbs, or doesn’t consume them at all, won’t have the energy for high-intensity workouts. Those who eat a moderate diet and get enough carbohydrates can do high-intensity workouts because this will also lead to more overall energy intake.
Who does the charging and unloading of glycogen (the rate of entry of simple carbohydrates before and after training) also allows you to exercise at a higher intensity. Those who have a small amount of subcutaneous fat, but still want to reduce it, should exercise at a lower intensity.”