Smart Running Solutions: GPT-4o Plans for Endurance Building [36ab]

Many people who are just starting to work out have this question: I always do aerobic exercise first, then train, but I find that after aerobic exercise, my energy level is very low. Did I do something wrong?

Yes, many people complete anaerobic and aerobic training together, but most people overlook the order of these two exercises. There is indeed a sequence, which is:

First! Do! Anaerobic! Then! Do! Aerobic!

But why is that?Before explaining this, let me briefly talk about the two components of bodybuilding training:

Aerobic exercise

Continuous exercise for at least 20 minutes to improve heart vitality

Exercise that speeds up metabolism

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Burns fat from food

Anaerobic exercise

Stop-and-go exercises, such as weight training

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Consumes glycogen

Doing aerobic exercise first, then anaerobic exercise, will make you feel extremely fatigued during anaerobic exercise and lack sufficient energy.

So!Always do anaerobic exercise first, then aerobic exercise

Some people suggest that doing aerobic exercise on an empty stomach in the morning is the most effective way to lose weight, followed by resistance training later in the day (after meals). However, for most people, this schedule is impractical.

Therefore, the ideal approach is:

Start with 5 minutes of low-intensity aerobic warm-up, followed by anaerobic and aerobic exercises, and end with some stretching or myofascial release.

If you really lack time, you can do two sets of high-intensity anaerobic exercises with a short rest in between, or do a full-body workout; these are all excellent choices.

Conversely, you don't need to spend more time in the gym to speed up your fitness results. You can do short, high-intensity workouts or long, low-intensity workouts.

Below, we also provide a 3-phase training plan, each phase starting with the lowest intensity exercise and gradually increasing. You can try it according to your needs.

▼Beginner Training Plan▼

(1~4 weeks)

Your intuition might tell you that the intensity of this phase is not enough. These concerns are unnecessary. In the initial phase of your training, you need to learn to practice in the correct order, master a fixed amount of training, and know how to relax your muscles after a day's training.

▼Intermediate Training Plan▼

(5~8 weeks)

After 4 days of aerobic exercise and 4 days of resistance training, you will be able to target each muscle group more specifically and further speed up your metabolism to achieve real fat-burning status. Additionally, to further train muscle details, some exercises and 3 days of abdominal training are added. And you can still rest on weekends!

▼Advanced Training Plan▼

(9~12 weeks)

In the final phase of the preparation period, there are still 4 days of resistance training per week, with an additional day of aerobic exercise, and the daily training time is extended from 30 minutes to 40 minutes. The only purpose of adding these aerobic exercises is to shed more excess body fat. And future full-body stretching exercises, which have always been my favorite training method, will include deadlifts and some arm-shaping exercises.

That's all about the sequence of aerobic and anaerobic exercises

Are you ready for efficient fitness?

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The above content is from the book "12-Week Fat Loss and Muscle Gain Fitness Plan by American Bodybuilding Champion (Full Color Illustrated Revised Edition)", authorized by People's Posts and Telecommunications Publishing House.