Straight to the point, aerobic exercise does make us lose muscleHowever, the loss can be offset by strength training.
Personally, I jog 5 kilometers every two days, mainly for fat shaping, and at present, the muscle is growing and the fat is decreasing
In fact, gaining muscle is the same as growing weight, as long as the rate of gaining muscle is higher than the rate of loss, then the total amount of muscle is growing.
Let's take a look at how to tell if the total amount of muscle has grown or lost
Chapter 1: How much muscle does aerobic make me lose?
Protein accounts for about 25% of the body's musclesIn fact, as long as you exercise, you will consume protein and lose muscleIt's just that the intensity of different sports is different, resulting in different overall calorie expenditure and the proportion of protein used, as shown in the comparison below
Let's take jogging as an example, that is, the "light-moderate physical activity" (second column from the left) in the figure, the heart rate is controlled at about 140-150, and the running for 40 minutes consumes about 300. Calculated according to the parameters in the figureThe yellow part is the proportion of energy supplied by the protein2% and 5% of these 300 calories are protein, let's assume that it is all muscle loss, which is between 6 and 15 calories. 1g of protein = 4 kcal, these are 15g to 375 g egg white.
On this basis, 25% of our muscles are muscle tissue and 75% are water, so the protein calories consumed above are converted into muscles
6g 15g muscles
If the concept is not clear, you can weigh 15g of raw beef to see what it looks like, and it will be a thin slice. Or the weight of 1 10 to 1 3 eggs. Compared to the fat shaving effect of jogging, this loss is personally acceptable to me.
Chapter 2: How much muscle did strength training make me grow?
First of all, I need to admit that I personally don't have the ability to calculate how much muscle I can grow from 3 sets of 12 sets of 80 kg, so I can't tell you exactly how many grams of muscle I have grown. The way I judge whether my muscles are growing or not is by looking with my eyes and measuring with a rulerMeasure the maximum weight your muscles are able to withstand
Speaking of which, those who have a foundation in fitness should be able to understand what I mean. Of course, the amount of weight we can lift can be affected by many factors, and one extraordinary performance is not enough to say anythingBut when you increase your weight every week for two months, you can confirm that you are growing.
Chapter 3: How can there be a situation where muscle loss is greater than the increase?
There are 3 key elements to building muscleExercise, eat, rest, around these three elements can be drawn to the following conclusions:
Weight and intensity drop in strength training
If you usually bench press 80, but start pushing 60 today, after two months, you may not be able to push 80, in other words, you will lose muscle. Muscles are used to stand, and if they are not used, they are wasted.
Insufficient nutrition
Strength training is followed by a lack of timely and adequate replenishment of nutrients needed for muscle rebuilding. Strength training is the process of destroying and rebuilding muscle fibers, which requires raw materials, namely nutrients. This part of the content involves nutrition, and more content will not be expanded here.
Not enough rest
There are two types of lack of rest after strength training: the first is not getting enough sleep at night;The second type is that the interval between strength training sessions is too short, and the interval between strength training is generally 48 hours, but if the muscles are still sore, the rest period should be extended.
In addition, although a moderate amount of aerobic exercise will not cause muscle loss, if you run 10 kilometers a day and then 10 full marathons a year, there is a high probability that you will still lose muscle.
Well, the above is what I want to share with you today, I hope that you can rest assured and scientifically do aerobic exercise in the future, and enjoy it wholeheartedly while exercising.
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