DIFFERENCE BETWEEN AEROBIC & ANAEROBIC EXERCISE
(also known as cardio) is physical exercise that refers to the continues use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Example-jogging, walking, etc
is short-lasting, high-intensity activity, where your body's demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. Example- Weight Training.
Anaerobic exercise is performed in the form of high-intensity interval training (HIIT), where you rotate high-intensity intervals with recovery intervals.
This means you’ll be increasing muscle mass, which will in turn speed up your metabolism as muscle burns more calories than fat.
You’ll experience the afterburn effect, scientific name of which is excess post-exercise oxygen consumption consumption (EPOC). EPOC is the amount of oxygen required to return the body to its resting state. HIIT sessions stimulate a higher EPOC because you consume more oxygen during them, which creates a larger deficit to replace post-workout. This means you’ll continue to burn calories (even while sleeping) after your HIIT
session is over.
BENEFITS OF EXERCISE. ANAEROBIC/AEROBIC
the depletion of oxygen in the body results in the release of heat that keeps the muscles warm until the next few hours. Weight training increases your metabolism which in turn burns more calories and fat.
POWER JOGGING
It is commonly thought that aerobic cardio is optimal for fat loss. While it does use a higher percentage of fat for energy as opposed to muscle glycogen, the total amount of energy burned at this level is lower than during anaerobic exercise for a given period of time. This means that for most people, extended periods of aerobic exercise are needed to achieve significant fat loss. This often results in a plateau.
MYTHS
HOW DOES WEIGHT TRAINING IMPROVE MUSCLE
During intensive weight training, the muscle fibers get damaged and the microtrauma activates the body’s self-repairing mechanisms. As a result, specific cells called satellite cells fuse together with the damaged muscle fibers and begin a cascade of events that contributes to muscle repairing and growth. Some of these cells mature and form new myofibrils, which are the components of muscle fibers, so once they attach to the existing fibers, they stimulate the muscle’s growth in diameter. Amino Acids (Proteins) are essential for the satellite cells to start the reactions that allow them to rebuild the damaged tissue as they strongly influence the muscle recovery process.
1. Normal muscle cells
2. Muscle cells damaged due to intensive weight training
3. Proteins repairing damaged muscle cells in 72 hours
4. Improved, doubled & healthier muscle cells than before
When one starts to do intensive weight training, his/her muscle cells gets damaged. Therefore, in Gym one is actually damaging his muscle cells and not gaining anything. Carbohydrates intake within 15 mins of the exercise and protein intake thereafter repairs damaged cells (previous slide). Resting (7-8 hours sleep) is an important part of weight training as it is during this time that the muscle cells gets doubled and strengthened and not in the gym.
1. Normal muscle cells
2. Muscle cells damaged due to intensive weight training
3. Proteins + sleep, repairs damaged muscle cells in 72 hours
4. Improved, doubled & healthier muscle cells than before
HOW TO START WEIGHT TRAINING
STOP WASTING TIME IN LEISURE.
START WITH A 10-15 MINS WARM UP EXERCISE LIKE A WALK/JOG/CYCLING.
DO A 30 MINS OF WEIGHT TRAINING/RESISTANCE EXERCISE.
COOL DOWN FOR NEXT 10 MINS BY STRETCHING, ETC. IF U DO NOT HAVE ACCESS TO A GYM BUY A PAIR OF DUMBELLS AS PER REQUIRMENT. TRUST ME, BUYING DUMBELLS IS A VERY GOOD INVESTMENT.
EXERCISE FROM 6AM-7AM OR 7PM-8PM, THRICE A WEEK
BEGINNERS WEIGHT TRAINING EXERCISES
20 body weight squats.
10 push ups.
20 walking lunges.
10 dumbbell rows (using a gallon milk jug)
15 second plank.
30 jumping Jacks.
15 crunches
Repeat for 3 rounds.
TIPS FOR DUMBBELLS USE • DUMBBELLS ONCE BOUGHT WILL BE THERE WITH YOU FOR YOUR LIFE TIME. I
HAVE A PAIR OF DUMBBELLS ONCE OWNED BY MY GRANDFATHER. THEREFORE, IT’S A GOOD INVESTMENT. • ALWAYS KEEP YOUR BACK/SPINE ARCHED WHILE PERFORMING ANY EXERCISE.
NEVER LOOSE ITS FORM EVEN WHILE BENDING FORWARD. • NEVER MOVE YOUR TORSO WHILE PERFORMING ANY EXERCISE. MAINTAIN
PROPER FORM DURING THE EXERCISE AT ALL TIMES. • TRY TO KEEP DUMBBELLS ON A RACK WHILE USING THEM. YOU WILL NOT HAVE
TO UNNECESSARILY BEND FORWARD TO PICK THEM UP EVERY TIME. . 10 x 3 REPETITIONS
•
EACH EXERCISE. • DUMBBELLS WEIGHT SHOULD BE COMFORTABLE TO DO TEN REPETITIONS. IF
YOU ARE ABLE TO DO 15 REPS THEN WEIGHTS ARE LESS AND FAILING AT 6 REPS WOULD MEAN THAT YOU HAVE MORE THAN REQUIRED WEIGHTS ON YOUR DUMBBELLS.
CHEST PRESS. CAN BE DONE ON BED OR LYING ON A CARPET
SQUATS FOR LEGS. MAINTAIN NEGATIVE BACK/SPINE ARCH
PULLOVERS FOR SHOULDERS
CURLS FOR BICEPS
SIX SIMPLE DUMBBELLS EXERCISES TO BE PERFORMED FOR TEN REPETITIONS, THREE TIMES EACH (10 X 3) BEHIND THE BACK RAISES FOR TRICEPS
ONE ARM PULLS FOR BACK
A COMBINATION OF A HEALTHY DIET AND EXERCISE IS REQUIRED TO CUT BELLY FAT
FO L L O W
A
D I ET P L A N T H A T I S
RICH IN FIBERS LOW LOW
I N FA T
I N CA R B O H Y D R A T ES
R I CH I N P R O T EI N S CI T R U S F R U I T S D R I N K S F R EQ U EN T SM A L L M EA L S N EV ER STA Y
H U N G A RY
FOOD TO EAT AFTER EXERCISE FOR VEGETARIANS
AVOID WHITES
SALT SUGAR GHEE BUTTER MAIDA WHITE BREAD OIL CREAM PROCESSED MILK
EXERCISES TO CUT BELLY FAT
C R U N C H E S
TIPS: Lift your shoulders a bit. Maintain 5-6 inches gap between chin and chest at all times.
L E G R A I S E S
OBLIQUE CRUNCHES
L Y I N G S I D E L E G L I F T S
P L A N K S L E G L I F T S
OBLIQUE P L A N K S
L Y I N G L E G W I P E R S
F O R A L L A G E S
