Advice needed for a newbie gym bunny

S

Starchild

0
Hi everyone,

I would really like some advice to lose 5kgs of fat as well as some muscle mass on my legs and thighs. I am currently 21 years old, 1.63m and weigh 63kgs. I've been told that in order to burn calories as well as trim down my leg muscles a person should do cardio at high levels whilst keeping your heart rate at 120. I've also been told that if my heart level gets higher, like up to 170, your body begins to store fat?

How true is all of this?

Thanks
 
Also, what is the difference between aerobic and anaerobic exercise? Which one is better?

Thanks
xxx
 
Hey starchild, welcome to the forum!

Aerobic exercise is generally low to moderate intensity, continuous exercise, such as walking, cycling, swimming, etc., where your body is working at an intensity level that allows your muscles to utilize oxygen to continue moving. Anaerobic exercise is generally higher intensity, and your muscles need energy too quickly for the aerobic system to keep up. At this point, your body starts to utilize more carbohydrates to keep up with energy demand.

Traditionally, people have been encouraged to exercise at low to moderate intensity for longer periods of time (30 to 60 minutes or more) because after a certain point (usually around 30 mins), your muscles are using a higher proportion of fat than carbohydrate as you exercise. However, more recently, the recommendations (and experiences) of many people trying to lose weight is that with higher intensity cardio workouts, they burn more calories overall in a shorter period of time.

So to answer your question of which one is better, well they are both good, just for different reasons. Your best bet is do do workout at a variety of intensities throughout the week. For example, you could do some interval training twice per week (max 25 mins including warm-up and cool-down), and longer, lower intensity workouts 2-3 times per week (or try to do things like walking or biking to work, school, etc. instead of driving or taking the bus).

As for the question about storing fat if your heart rate gets over 170.... you might need to stop taking advice from the person who said this, or at least please tell them to stop talking about health-related questions... this is how fitness rumors get started! :)
 
The simple answer is: both. Aerobic exercise improves heart health and burns calories. Anaerobic exercise builds muscle mass, which makes your body stronger and more effective at burning calories.

Both types of exercise can improve your physical and mental health and can be tailored to benefit healthy people as well as those suffering or recovering from illness.

There is no escape: Consult a health professional, construct a well-balanced exercise regime, and get going!
 
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