High intensity is needed to build muscle. High intensity in aerobics means long sessions or speed work. High intensity in resistance training is using near maximum capacity weight with four to six reps. Intensity is increased in both by reducing rest sessions between sets or between interval sessions.
Over Loading to Build Muscle
Over loading is a term that works for both aerobics and resistance training. The body adapts to training and needs to be pushed to make new gains. It is possible to plateau in both types of exercise and the reason may have to be examined.
Plateauing, burning out, or even injury can have similar causes. With intensity training nutrition is content, timing, and volume. The muscles need carbohydrates, protein and water before and after training sessions. Most people don’t realize muscle weight is 74% water.
Feeding the Body to Build Muscle
The body can carry about 600 calories of glucose in the liver, muscles, and blood stream. This glucose from carbohydrates is converted to glycogen by the liver and stored in muscles. It is also stored in the liver and floats in the blood stream. When the body runs out of glucose for intense exercise it may start to feed on muscle. Fatty acids are also used for aerobics and repairing muscle after exercise.
How long does it take to burn 600 calories of glucose? Intensity and time are factors. In aerobics, it is considered that after one and a half hours, the body is running out of carbohydrate fuel and should take in a drink with protein and carbohydrates to stop muscle cannibalism.
Intensity in Resistance Training
Intense resistance training is lifting weights at 80% to 95% of one lift capacity. By the time exercisers are in this phase, they have a good idea of that weight although there is a formula for calculating it. Sets of 4 to 6 reps at near one lift capacity stress muscles. Lifters are aiming to excite the fast twitch white muscle fibers which generally run out of fuel in 4 seconds. At this point they are anaerobic and are burning creatine, adenosine biphosphate and pyruvate.
The white muscle fibers are the only ones that grow and increase in maximum strength. Less intense exercise in the 12 to 16 rep range and 20 to 25 rep range utilize red fast twitch fibers and red slow twitch fibers. These fibers can increase in endurance, strength and help fat burning, but do not grow.
Intense speed training in aerobics takes muscle to maximum capacity and also becomes anaerobic. Muscles get trained to store more glycogen for these events. Competitive athletes train at 95% capacity once a weed to create greater muscle capacity and then lower intensities the rest of the time.
At high intensity exercise, the recovery period has to be longer and muscle building occurs during recovery. Experts say carbohydrates and protein are needed every four hours because amino acids lose viability in four hours. The muscles would then start feeding on themselves for fuel.
Resistance Training and Aerobics are Important to Build Muscle
Serious weight trainers often drop the aerobics. Aerobics are important for cardiovasuclar health and also burn the endomysium fat that can accumulate around myofybrils preventing nutrients from being absorbed and wastes from being excreted from muscles. Because of this, a lean muscled individual might be able to run around the block.
Aerobic exercisers should do resistance training because low impact aerobics strips fat and lean muscle from the body. Marathoners and Iron Man Competitors say when the body gets tired, the resistance training carries them through. Building muscle would allow you to eat more because resistance training increases the metabolism.
If your goal is not size and maximum strength, lower intensity exercising is perfectly adequate for health goals.
For Packages to save money