Exercises or weights?: Which is better for losing fat and increasing muscle mass?

there is chance muscle development, Various alternatives are offered Of training and specializations. We will be referring here to muscle gain, not to the search for symmetry or shapes and proportions that may be evaluated in fields such as bodybuilding. The intention is to give a clear idea of ​​the health benefits of training Deaf bellsOn the one hand, and Gymnasticsfor another Determine what is most effective for this goal.

Specialists from Mayo Clinica health and research center in the United States, point it out, if you have Chronic condition or older than 40 years If you have not been active recently, you should consult your doctor before starting a muscle-strengthening or exercise program.

Also, “Before you start doing muscle-strengthening exercises, consider doing… Heating with Powerful walking Or any other aerobic activity for 5 or 10 minutes. You are more likely to suffer from cold muscles Injuries They noted that the muscles were hot.

the Gymnastics It is characterized by being a system that has well-defined goals and focuses on… Absolute control over the body during Exercises performed using body weight and different types of bars and supports.

Spanish coach Angel Jardachal specified at the training site Vitonic Although gymnastic exercises can contribute to increasing muscle mass, this… It's not your main goal. In fact, at a certain point, it could limit this growth.

This sports system combines movements Dynamic and static Which requires remarkable physical ability to implement. It requires exercise Strength development To make movements Explosives At high speed and the ability to maintain this power over time.

In this regard, specialists at the Mayo Clinic indicated that “muscle strengthening can be done in… At home or at the gym” Common options may include body weight exercises. “You can do different exercises with little or no equipment. Try push-ups, push-ups, planks, lunges, and squats, all of which are movements that are part of calisthenics.

On the other hand, weight training, or strength training, is not limited to specific goals. It can be an independent activity and not necessarily linked to a specific sport. However, in general, those who practice seek this type of training Increase your strength and improve your body composition, Be it that Gain muscle or lose fat.

The Mayo Clinic highlights on its website that “Bars and dumbbells are classic tools for strengthening muscles. If you don't have weights at home, you can use soup cans. Other options may be to use medicine balls or Kettlebells. Weight machines.” Most training centers offer resistance machines “Different.”

Graduate of physical activity and sports sciences Joaquín Vico Plaza He explained that Gymnastics “It is a very attractive system that allows us to improve ourselves day after day in different exercises such as planks, pull-ups, dips, etc. In addition, it has two additional factors that increase its commitment: teamwork and the outdoors.

In the meantime, go to sports club Exercising with weights involves joining a more closed regimen that is easier to control at the planning level to increase muscle mass. Gaining two more kilos than last week or doing one more rep are easy metrics to measure to know we are making progress. But he called for doing the activity that each person loves the most because that will prevent him from giving up physical exercise.

Regarding Gymnastics He pointed out that “the number of iterations or series that we perform is not comprehensively controlled.” The goal in this system is to progress in difficulty of the movements and be able to take the exercise one step further each time.

While gradual overload in sports club It is much easier than calisthenics because we add a few kilograms to the exercise or a few repetitions to the series. Therefore, in both methods we seek progress, but we will have better control over the training variables in the gym than in gymnastics exercises.

There is a consensus that swimming It is a sport that strengthens the entire body, because it allows all the muscles of the body to be exercised.

According to the fitness blog DecimalsSwimming helps muscles grow properly, enhances flexibility, improves balance, improves the cardiorespiratory system, strengthens muscles without being affected, strengthens muscle tissue and joints, and burns calories.

“Water exercise is a low-impact activity that reduces stress on bones, joints and muscles. Water also provides natural resistance, which can help Muscle strengthening. Water exercise can also have many health benefits, such as improving heart health, reducing stress, and improving endurance and muscle strength. Mayo Clinic.

he is too boxing It is a sport that provides great muscle training. There is no need to compete against someone else or hit the bag. Training allows you to exercise your arms and torso, exercise your legs, strengthen muscles throughout your body, burn fat, increase strength, improve flexibility, and enhance coordination.

he he ranFor its part, it has many benefits for… Physical and mental healthIt activates the legs and buttocks, improves the cardiorespiratory system and spinal position, and works on the muscles of the arms, abdomen and shoulders. Likewise, it is mentally beneficial for reducing stress, and exercising it outdoors allows the body to obtain its supply of vitamin D.

Finally, the experts from Mayo Clinic They highlighted that “it is not necessary to spend hours a day lifting weights to benefit from muscle strengthening. “You can see a significant improvement in your strength with two or three 20- or 30-minute strength sessions a week.”

For most healthy adults, the U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, Or a combination of moderate and vigorous activity. The guidelines suggest spreading this exercise out throughout the week.