유산소 운동과 무산소 운동: 효과 및 장점 비교

유산소 운동은 지방 연소를 촉진하고 무산소 운동은 근력을 증가시킵니다. 두 가지 운동을 함께 하면 체중 감량과 근육 증가를 효과적으로 극대화할 수 있습니다.

### 유산소 운동과 무산소 운동: 어떤 운동이 체중 감량에 더 효과적일까?
* 🔥 유산소 운동은 **최대 산소 섭취량과 신체의 지방 연소율을 높이기** 때문에 체중 감량에 효과적입니다.
* 💪 무산소 운동은 근육 섬유와 단백질 합성을 자극하여 **근육량과 근력을 증가**시킵니다.
* 📊 유산소 운동과 무산소 운동의 효과를 비교한 연구에서 **유산소 운동만 한 그룹**이 체중과 체지방을 가장 많이 감량한 것으로 나타났습니다.
* ❌ 그러나 **유산소 운동 그룹은 하체 근력과 근육량이 감소**했습니다.
* 📏 무산소 운동만 한 그룹은 **허리둘레가 현저히 줄어들고 근력이 증가**했습니다.
* 📈 흥미롭게도 **유산소 운동과 무산소 운동을 병행한 그룹에서 근육량이 가장 많이 증가**했습니다.
* 🔄 연구 결과를 참고하면 **무산소 운동과 유산소 운동은 서로 다른 장점**이 있습니다. 따라서 가능하면 **유산소 운동과 무산소 운동을 병행**하는 것이 좋습니다.

Which one is the more effective exercise? I'll tell you the result of the research comparing the cardio exercise and the anaerobic exercise. The group that only did cardio exercises and the group that only did anaerobic exercises. The group that did cardio exercises and anaerobic exercises. They made them do the exercise program for 8 weeks and measured their BMI, waistline, lean fat weight, body fat, and body fat rate. Let's look at the result of the research. DIY workout anyone can do easily and professionally. Hello, this is Fitvely Moon Sukgi. If you're a workout beginner, you must have thought about this. Which one is more effective? Cardio exercise or anaerobic exercise? This thought. To lose weight, you have to burn body fat. You might think you need lots of cardio exercises. But if you only do cardio exercises, you just lose fat and your body might not become pretty. You probably thought something like that. Also, to increase muscle mass, you might think you need lots of anaerobic exercises.

But doing so doesn't make you lose weight. You might become a muscular pig. You might have that dilemma. So today, I'll tell you about the effects of cardio exercise and anaerobic exercise! I'll tell you physiologically which one is more effective for losing weight. Watch it till the end! Before we talk about both exercises, what you need to know is there's no 'complete cardio exercise' or 'complete anaerobic exercise'. So this time, our standard to distinguish them will be cardio stamina training and anaerobic resistance training. You should understand it like that. What comes to your mind when you think of cardio exercises? Cycle, treadmills, the stair of the heaven, jogging, stepper... You probably think of those. I can summarize the advantage of such cardio exercises. They make your body a body that burns fat well. Just listening to it feels like the steroid's going up. If you do cardio exercise, the maximum oxygen intake amount rises. So the fat burn rate in the body actually rises.

When fat is burned, it needs more oxygen. If we continuously do cardio exercises, the amount of oxygen intake increases. So, if it increases through cardio exercises, the fat burning in our body increases. Secondly, the density in capillaries increases, so in transfers fat better. If we do cardio exercises, the density of capillaries increases. As it increases, the blood goes through capillaries more densely. So, it increases the time for the free fatty acid in the blood to be absorbed into the cells. Like so, if you do cardio exercises, your body can become a body that loses weight easily and uses fat more. I gained weight, so the clothes didn't fit me anymore. But then I lost weight, and now they fit me. I was the happiest about it. When we think of anaerobic exercises, we think of squat, deadlift, leg press, and leg extension. Resistance exercises using weights. If I have to summarize the advantage of anaerobic exercise in one line, the maximum power of muscles increases!

Unlike cardio exercise, if we do resistance exercise, a chemical signal stimulates the muscle fiber on the part we've worked out. And it increases the synthesis of protein. And the muscles grow and get bigger. Thus, the muscles mass increases. They told me to switch the weights when I'd feel tired. So it was okay as I changed it. I can feel that weights are increasing when working out. I only lifted light weights at first. Now, I can work out with heavier weights. Then which one is more effective between the two? I'll tell you the result of research comparing the effects of cardio exercise and anaerobic exercise. A group that only did cardio exercises, a group that only did anaerobic exercises, and a group that did both. They made them do an exercise program for 8 weeks. Let's see how the BMI, weight, waistline, lean fat weight, body fat, and body fat rate changed in the research. First, the group that only did the cardio exercise lost their weight and body fat the most.

Like I said earlier, if we do cardio exercise, the maximum oxygen intake amount increases, and the body fat burning rate increases in the body. Actually, in the group that only did cardio, we could see that their maximum oxygen intake amount increased significantly. But there was a downside. The cardio group's 1RM for their lower body decreased by 1kg, and their lean fat weight (muscle mass) decreased by 0.3kg. If you want to reduce body fat, lean fat, and weight all together, it's good to make up your exercise routine centered around cardio exercises. The second group that did anaerobic exercise. Their waistline decreased significantly. The overall decrease in body fat was less than the cardio group. If you do high-intensity anaerobic exercise, it's effective to reduce the waistline. Also for the 1RM, it increased by 13kg for their lower body and 4kg for their upper body. As you saw earlier, because of the development of the muscular nerve system and the muscle growth.

you could check that the strength had increased. But the difference in the body fat rate was the smallest among the three groups. What's interesting was that, for the group that did both cardio and anaerobic exercises, the muscle mass increased the most. As a result, the body fat decreased the most in the cardio group. But the body fat rate decreased the same by 0.5% in the cardio group and the cardio + anaerobic exercise group. In the cardio + anaerobic exercise, the advantages from the both ones appeared. In case of the max oxygen intake amount, it was higher than the anaerobic exercise group. In case of the strength, it increased more than the cardio group. It seemed similar in other researches too. In the graph, the max oxygen intake amount seems similar to the effect of cardio exercise, and the strength seems similar to the effect of anaerobic exercise. You can see that here. Referring to the result of the research, anaerobic exercise and cardio exercise have different advantages.

You can see that. So, if you can, combine cardio exercise and anaerobic exercise when working out. I really recommend it. At Hip Seoul Online PT, during their 1-hour workout, they combine cardio and anaerobic exercises for the clients. It doesn't have to be cycling or bike. They combine some cardio like jumping jack, buffy, or mountain climber, and anaerobic exercise like dumbbell wide squat and dumbbell deadlift so that they can get the effects of cardio + anaerobic exercises. That's their routine. If you check your body changing with your own eyes, you'll see the effect of cardio + anaerobic exercises yourself. Like this, we compared the effects and advantages of cardio and anaerobic exercises. Like I emphasized in many videos, you get more benefits from doing both. Please do both cardio and anaerobic exercises! If you want a professional's help for cardio + anaerobic exercises, I recommend you apply for Hip Seoul Online PT workout, diet coaching class.

or weight lifting class! That's it for today's video. If it helped you, like and subscribe, please.

[근육운동vs유산소] '연구결과'로 입증된 살 빠지는 다이어트 방법

“운동독학, 누구나 쉽고 전문적으로”
국제트레이너 / 스포츠영양코치 / BJ치즈볼 / 타락헬창
40여개국 세계여행&전문 자격증으로 탄생한 핏블리

➞ 핏블리(문석기) PROFILE 
국제트레이너&스포츠영양코치 
NSCA - CPT (Certified Personal Trainer) 
NASM - CPT (Certified Personal Trainer) 
NSCA - FCL (Foundations of Coaching Lifts)
NSCA Korea - Advanced Sport Nutrition Coach (상급스포츠영양코치)
REPs Registered Personal Trainer 
National Certificate - Exercise Consultant Lv3 
National Certificate - Personal Training Business Skills Lv4 
Red Cross - Essential Aid 
문화체육관광부 - 생활스포츠지도사 2급 
WTPA (여성트레이닝전문가) - 초대 협회장
40개국 세계여행 및 국제트레이너 활동
미국공인 국제트레이너
혁신벤처기업 (주)핏블리 대표이사
베스트셀러 '핏블리 헬스 다이어트 전략집' 저자
베스트셀러 '핏블리 다이어트 생리학' 저자
베스트셀러 '핏블리 운동 호르몬 생리학' 저자
베스트셀러 '핏블리 피트니스 해부학' 저자
베스트셀러 '핏블리 헬스 스트렝스 전략집' 저자
베스트셀러 '핏블리 다이어트 공복운동 전략집' 저자
베스트셀러 '핏블리 다이어트 식단 전략집' 저자
베스트셀러 '핏블리 운동 자세교정 전략집' 저자
베스트셀러 '핏블리 기초 운동지식 전략집' 저자
베스트셀러 '핏블리 여성운동 전략집' 저자
베스트셀러 '핏블리 하체운동 전략집' 저자
베스트셀러 '핏블리 다이어트 영양학' 저자
*약물 1g도 사용하지 않은 라이프타임 내추럴


핏블리 FITVELY

유산소 운동과 무산소 운동의 효과 비교하기

유산소 운동은 체지방을 연소하고 체내 지방 연소율을 개선하는 데 효과적입니다.

무산소 운동은 근육량을 늘리는 데는 도움이 되지만 체중 감량에는 효과적이지 않습니다.

"완전한" 유산소 운동이나 무산소 운동은 없지만 유산소 체력 운동과 무산소 저항 운동으로 구분할 수 있습니다.

유산소 운동과 무산소 운동이 지방 연소와 근육 성장에 미치는 영향

유산소 운동을 할 때 산소 섭취량이 증가하면 체내 지방 연소가 촉진됩니다.

또한 유산소 운동은 모세혈관 밀도를 높여 지방을 세포로 더 잘 전달할 수 있게 해줍니다.

반면에 역도와 같은 무산소 운동은 단백질 합성을 통해 근력과 근육량을 증가시킵니다.

두 운동의 효과를 비교한 연구에 따르면 유산소 운동만 한 그룹이 체중과 체지방을 가장 많이 감량한 것으로 나타났습니다.

유산소 운동과 무산소 운동이 신체에 미치는 영향

유산소 운동은 최대 산소 섭취량과 체지방 연소를 증가시키지만, 하체 1RM과 제지방 체중을 감소시킬 수 있습니다.

무산소 운동은 허리둘레를 크게 줄이고 하체와 상체 모두의 1RM을 증가시키며 체지방률에 가장 적은 영향을 미칩니다.

유산소 운동과 무산소 운동을 병행하면 근육량이 가장 크게 증가하고 체지방률이 0.

이 조합은 최대 산소 섭취량과 근력 모두에서 이점을 제공하며, 각각 유산소 운동과 무산소 운동의 효과와 유사합니다.

유산소 운동과 무산소 운동의 결합의 힘

힙서울 온라인 PT는 유산소 운동과 무산소 운동을 결합하여 운동 효과를 극대화하는 1시간짜리 운동입니다.

이 루틴에는 점핑잭, 버피, 덤벨 와이드 스쿼트, 데드리프트와 같은 운동이 포함됩니다.

이 조합은 두 가지 운동의 장점을 모두 제공하여 더욱 효과적인 결과를 얻을 수 있으며, 눈에 띄는 신체 변화를 원하는 분들에게 적극 추천합니다.