Cardio first? Strength training first?... To really lose weight, do your exercise 'like this'!

Before the height of summer begins, if you really want to lose weight, how should you exercise? Even if you go to the gym every day to work out, and still can't lose weight, there may be a problem with your exercise method. In particular, you should check whether you are doing only long-duration cardio and short strength training. To successfully lose weight, you need to properly combine cardio and strength exercises. In particular, doing strength training for a longer period first is more effective. Here, we explore the most effective exercise methods for truly losing weight.

◆ Strength training first, and doing it for a long time is effective!

Aerobic exercise refers to activities like brisk walking or swimming that cause shortness of breath. They burn calories and deliver oxygen to the muscles, which is good for improving cardiovascular function. On the other hand, strength training exercises such as using dumbbells, weightlifting, and squats can increase muscle mass.

When we start exercising, our body uses carbohydrates in the body before fat. This is because carbohydrates are easier to convert into energy. The type of exercise that primarily uses carbohydrates is strength training. Therefore, doing strength training before aerobic exercise helps with weight loss. It is also more effective to spend more time on strength training than on aerobic exercise.

◆ Need for high-quality protein intake after exercise

Since our bodies primarily use carbohydrates for energy during exercise, it is important to consume an appropriate amount of carbohydrates before exercising. Otherwise, fatigue can become severe during the activity. After exercise, it is also necessary to consume high-quality protein for muscle recovery and reinforcement, with chicken breast and black beans being particularly good options. Foods made from processed soy protein found in soybeans are absorbed quickly by the body, helping to repair damaged muscles, so consuming foods containing black beans is beneficial.

◆ Even if you run, do separate lower body strength exercises

If you have been running, do you still need separate lower body strength training? Since strength training and aerobic exercise have different characteristics, lower body strength training is necessary. Additionally, if you have more muscle in the upper body and less in the lower body, an imbalance between the upper and lower body can put strain on the knees. Therefore, it is better to do strength training evenly for both the upper and lower body. Even if you have been jogging or running, you should still do lower body strength exercises such as squats and incline walking.

◆ The most important thing is adequate hydration

What you need during exercise is hydration. Especially in dry weather like these days, it becomes even more important. If you feel thirsty during exercise, dehydration is already occurring. Even if you don't feel thirsty, you should sip water multiple times to prevent dehydration. Carbonated drinks and fruit juices have a high glucose content, which slows absorption in the body, so they are not very helpful in relieving thirst during exercise.