For People Who Haven't Exercised in a Long Time, Should They Start with Running or Strength Training?
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People who haven't exercised for a long time may choose to exercise when they have a slimming or fitness goal. Some people have been exercising for many years, but they stopped due to various factors in the middle, rested for a period of time, and then after getting through their busy schedules, they may also restart their fitness journey.
Fitness is a universally beneficial activity for all ages, beneficial for both body and mind. You may not have the motivation to exercise now, but it doesn't mean you won't choose to exercise in the future. People's thoughts are constantly changing and progressing.
So, for people who haven't exercised for a long time, should they start with running or strength training?
If you have never exercised before,it is recommended to start with running. Running can exercise our lung capacity, strengthen the lower limbs, and help you gradually regain your fitness state.And for people with obese physiques or over 35 years old,you can reduce the intensity of exercise and start with brisk walking instead. Because running training can be challenging for beginners who have been inactive for a long time.
Running for 30 minutes continuously without any exercise foundation will be difficult for them. They will need to rest 3-4 times to complete the 30-minute run, and they will still feel muscle soreness in their lower limbs the next day, making it difficult to continue. If they give up at this time, they will lose the opportunity to change themselves.At this time, it's better to switch to brisk walking training, gradually improve physical fitness, and then start running. You can also rest for 2 days before starting the second round of slow running, gradually improving physical fitness and running time. After persisting for one month, you will find that slow running becomes more natural, and your body fat rate will also decrease.
At this point, you can add strength training. The body will be easier to adapt to. Strength training can exercise muscles and prevent muscle loss. For people over 40, muscle loss is relatively fast, and muscle loss will slow down metabolism and reduce strength, making the body worse than before, and aging symptoms will appear, and it's easier to gain weight. Therefore, if possible, don't ignore strength training. Before doing aerobic exercise, do 30-45 minutes of strength training 3-4 times a week.
For young people under 35, you can choose strength training or aerobic exercise according to your needs, mainly depending on your training goals. If you want to improve physical fitness, strengthen lung capacity, reduce body fat rate, and have a slender figure, running can be your main training project, and strength training can be supplementary.
Of course, there are many ways to run. For beginners, start with slow running, gradually increase the intensity, and change to(), () and hill training() and so on. Strength training should focus on compound exercises, which can effectively reduce muscle loss.If your goal is to build a muscular physique, have strong power, then you need to pay attention to weight training.
Strength training can give the body a good waistcoat line, abs, triangle muscles, and hip, and for slim people, strength training is not something you can ignore. You can start with a short warm-up and then do a systematic strength training, but don't blindly pursue heavy weights, and standard action is your main focus.
For people with fitness experience, if you have stopped training in the middle and are restarting,your muscles have memories of exercise movements. At this time, you can start with light weight training after a thorough warm-up, let the body regain its training feel, and then gradually increase the weight.
If you have gained weight after stopping training in the middle, then after strength training, you need to do 30-40 minutes of basic aerobic exercise to reduce fat. If your body maintains well, you can do aerobic exercise 2-3 times a week, each time less than 30 minutes.Summary:
We should know that aerobic exercise and strength training are not opposed to each other, and both can strengthen the body and make the figure better. However, the purpose of fitness is different, and the training focus is also different. Only suitable for oneself is the best.
