Quick Guide: Accelerate Weight Loss, as Perceived by Dr. Pavlova
Swapping the routine of your gym visit can lead to quicker weight loss, according to endocrinologist Zuhra Pavlov through her Telegram channel. Her recommendation aligns with a study conducted by scientists from the Beijing Sport University, though the exact research details regarding the gender-based effects aren't entirely clear.
In traditional gym workouts, cardio exercises like running or using the elliptical typically come first, followed by strength training. However, this study indicates that the order makes a difference. Researchers found that when individuals started with strength training followed by cardio, they:
- had less fat
- demonstrated greater muscle endurance
- walked an average of 3500 more steps per day as compared to those who only started with cardio, who took 1600 steps more.
This phenomenon occurs because strength training burns up your muscle's stored carbohydrates faster, encouraging your body to switch to fat burning during cardio exercises, says Dr. Pavlov. Additionally, both groups experienced equal increases in their VO2 max (aerobic endurance), indicating that cardio workouts are beneficial when performed after strength exercises.
Men were the participants in this study, so it's unclear how this method would apply to women. Regardless, a balanced exercise routine featuring both cardio and strength training is generally recommended for comprehensive weight loss and overall health benefits. Consulting with fitness professionals or healthcare providers can help tailor an exercise plan to your unique needs and goals.
On another fitness front, a trend called "Japanese walking" has stirred curiosity online. This method, developed by Professors Hiroshi Nose and Sizué Masuki from Shinshu University in Matsumoto, Japan, involves alternating periods of high-intensity and low-intensity walking. Here's how it works:
- High-intensity walking: Walk at a speed that's challenging to maintain a full conversation, but still manageable (known as a "medium" pace). This phase lasts for three minutes.
- Low-intensity walking: Walk at an easy pace, where talking is comfortable, though slightly more challenging than casual conversation. This phase also lasts for three minutes.
Each set is repeated for at least 30 minutes, four times a week. To try "Japanese walking," all you need is a timer and a suitable place for walking—it's less time-consuming and less demanding than other popular walking fitness regimens. Despite being less strenuous than high-intensity interval training (HIIT), "Japanese walking" offers similar benefits. Keep in mind, though, that scientific studies on gender-specific differences in the effectiveness of this method are limited.
In light of the study by scientists from Beijing Sport University, swapping the traditional order of strength training before cardio exercises could potentially lead to improved weight-and-wellness outcomes, as it was found to result in less fat, greater muscle endurance, and increased daily step count. Additionally, a health-and-exercise trend known as "Japanese walking" has gained attention online, which combines periods of high-intensity and low-intensity walking, offering potential benefits for fitness-and-exercise enthusiasts, though research on gender-specific differences in its effectiveness is currently limited.
