Note: the following article will not mention the effectiveness attributed to aerobic training in preventive therapy on metabolic pathologies, cardiovascular events, psychiatric symptoms, joint discomfort and degenerative diseases - for example those of the central nervous system .
Many enthusiasts and professionals argue that "aerobic training can be counterproductive, while the vast majority continue to defend this kind of activity" with the sword. It is true that, on balance, fashions pass but values remain. We will observe the question objectively, without taking sides with one or the other current of thought.
aerobic?First of all we must ask ourselves why the doubt that aerobic training can be ineffective or even counterproductive in athletic training, in motor slimming therapy or in the cutting of aesthetic culture - which appear to be synonyms, but not at all - has been undermined.
The main reason is the poor compliance with the protocol - high rate of renunciation - the second is the low success rate - failure to reach the goal - associated with the high possibility of rebound - "yo yo" effect or weight recovery - the third is the suspicion that it may compromise the results obtained in terms of muscle mass - hypertrophy, always talking about bodybuilding or body building or other performance improvement.
Charles Poliquin, athletic trainer and fitness guru, has identified 6 reasons why "continuous aerobic training can be counterproductive in reducing adipose tissue and more. We will therefore list them, without depriving ourselves of the benefit of the doubt, that is, also offering" the downside ", or even just a different interpretation.
as measured by the "Boston University" laboratories.
Reduction of muscle power
Aerobic training reduces power locally in a systematic way, which means you become slower. Any athlete or sportsman who requires speed and jumping ability would be at a disadvantage. "The more aerobic training for the lower limbs you do, the more elevation in the lower limb. jumping decreases, the more power in explosive medicine ball throws gets worse. "
Increased oxidative stress and aging
Aerobic training increases oxidative stress, which accelerates aging processes. According to endocrinologist Dr. Diana Schwarzbein (author of the Second Schwarzbein Principle), "oxidation" is a process that promotes the formation of free radicals in the body. Normally the body neutralizes free radicals with substances known as antioxidants, most of which are endogenous in nature - produced by the body. Only in the presence of an excessive production of free radicals compared to the defenses it establishes, the body is unable to neutralize them. This could result in a speeding up of the tissue aging process.
Increased adrenergic production
Aerobic training increases the activity of the adrenal glands which, theoretically, could compromise weight loss and have other undesirable health consequences. Dr. James Wilson (author of "Adrenal Fatigue - The Stress Syndrome of the 21st Century") argues that "the adrenal glands have the function of producing a precise and balanced amount of hormones every minute". Too much continuous aerobic exercise could impair this function and result in adrenal fatigue. Adrenal fatigue is associated with symptoms such as: fatigue, a sense of fear, allergy, weakened immune system, arthritis, anxiety, depression, chronic fatigue, memory loss, difficulty concentrating, insomnia and, most importantly in relation to this article, difficulty in losing weight.
Increased general stress
Forcing an aerobic training protocol into the routine of a person who does not like it increases the level of stress rather than decreasing it. Some argue that this would be the basis of an increase, rather than a reduction, in the amount of fat in those who perform aerobic training.
Worsening of the testosterone / cortisol relationship
Impaired testosterone / cortisol balance prevents muscle mass gain and fat loss. Polquin states that "continuous aerobic training is" castration induced through "exercise".
obviously) allows a very varied management and the results are anything but inevitable, both in terms of improving aerobic metabolism and - with the appropriate diet - in terms of weight loss. What is certain is that if 2-3 weekly half-hour workouts were performed at 120 beats per minute (bpm) without taking care of the diet, the weight would not decrease and, indeed, it would probably increase due to an increase in appetiteWe conclude the paragraph by emphasizing again that weight loss is done above all at the table; it is useless to practice hours and hours of training by eating badly, and it is equally wrong to blame the method if one is not able to control oneself in nutrition.
, or post exercise oxygen debt. This, induced by training with large workloads, therefore at high intensity - High Intensity Training (HIT) - or by large volumes of aerobic exercise - for example Cardio Fit Training - promotes a better glucose metabolism, a better use of dietary carbohydrates, an increase in post-exercise energy consumption - including fat - and more.
Among the various systems for obtaining an increase in EPOC, the most common is Interval Training (IT). Let's be clear, in itself, IT means everything and nothing; it consists in "interspersing one phase with another", such as effort and recovery (active or passive), aerobic movement and muscle strengthening, etc. Interval Training should be done in HIT, thus creating High Intensity Interval Training (HIIT). However, do not make the mistake of understanding it only as a "grueling" circuit of strengthening exercises (with weights or calisthenics); within the same session you can also insert aerobic stations, or basic aerobic but with intensity above anaerobic threshold etc.
Some insights have shown that interval training is effective in reducing fat percentage and improves both aerobic and anaerobic capacity. An alternative is to practice a sport that follows these principles.
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