What is better: aerobics or exercise equipment? Water aerobics or gym - which is better? Fitness or gym: what to choose

This pattern forces the body to use fat reserves as an energy source. Most experts strongly recommend that dieters follow a specific exercise program that helps maintain lean mass, which is mainly muscle. Dieting too strictly often leads to muscle loss. Diet alone can lead to the loss of up to 50 percent fat and up to 50 percent muscle.

Besides the obvious aesthetic considerations, losing muscle, like losing fat, will make you look flat, and losing muscle mass will also slow your resting metabolism. Thus, you will burn fewer calories while resting, which will lead to the need for a long time to eat much less food than before.

Since most people don't have the willpower to strictly restrict what they eat, the lost fat soon returns, which explains the relapse in 97 percent of people who burned fat on diet alone.

A good example of this is the case that happened several years ago with billionaire television presenter Oprah Winfrey. She went on a moderate protein modified diet, which meant consuming only specially formulated low-calorie nutritional supplements. Oprah finished her diet, losing more than 30 kg, and clearly demonstrated this to the public by rolling a cart with thirty kilograms of fat in front of the television camera.

However, a little time passed, and Oprah's lost weight calmly returned to her; in fact, she began to weigh even more than before. It turned out that while on a special diet, Oprah exercised very little. Losing a large amount of muscle mass along with fat led to regaining the previous weight. The whole point is that:

A diet without exercise is doomed to fail!

What workouts are most effective?

Many bodybuilders avoid aerobic exercise, believing that it will lead to muscle loss. This is supported by scientific research showing that aerobic exercise done too often, or done for too long or at near-maximum intensity, interferes with muscle gain and strength gains. Thus, the idea that aerobic exercise alone can preserve muscle mass is, to put it mildly, untenable.

The best combination for effectively burning fat while maintaining muscle mass is to reduce your total caloric intake and train with weights in the gym. To this should be added reasonable - no more than one hour per session - aerobics classes.

What does science say?

For many years, aerobic exercise has been considered an excellent way to burn fat. The reason is that aerobics increases your resting metabolic rate more than simple resistance exercise. Training in the gym is characterized by an anaerobic regime or a regime of lack of incoming oxygen, which means using primarily glycogen contained in muscle rather than fat tissues as fuel. Due to the fact that fat can only be oxidized in the presence of oxygen, it would seem that at the increased level of oxygen consumption characteristic of aerobic exercise, aerobics is best suited for those wishing to burn fat.

Numerous studies are tipping the scales in favor of resistance training, with more muscle mass being clearer indicating a higher resting metabolic rate.

The energy expenditure for muscle recovery after a gym session appears to be higher than previously thought, and the main fuel burned during post-workout recovery is fat. The additional fat used during recovery resulted in higher resting energy expenditure than during aerobic training.

However, in one study, researchers compared the effects of forty minutes of aerobic exercise and 40 minutes of resistance exercise on resting energy expenditure. Twenty-three African-American and twenty-two white girls were randomly selected to take part in the experiment.

They were formed into an aerobic group, a strength training group and a control group, whose participants did not perform any exercises. Aerobic training consisted of high-intensity exercise (80 percent of maximum heart rate).

The girls who trained with weights performed eight exercises, doing two Sets each, at a medium intensity (note that "medium" is important. Both groups trained for 25 weeks, and resting energy expenditure was measured after a 12-hour abstinence food.

As a result, the level of energy expenditure at rest was compared at the 19th, 43rd and 67th hours after training. 19 hours after aerobic exercise, energy expenditure was still elevated, but it decreased by the 43rd hour. In girls who trained only with weights, no increase in resting energy expenditure was observed.

Does this mean that, in the end, aerobic training is more important than resistance training for increasing energy expenditure?

We know from numerous studies that strength training is much better for building muscle than aerobic training, and having more muscle mass means more calories burned at rest.

What this increase will be depends on the intensity of the training. The workload intensity used in the above study was moderate.

Training at this intensity does not cause the breakdown of muscle fibers that occurs with high-intensity exercise, and thus does not produce the increased resting energy expenditure that accompanies muscle healing and recovery. Studies have shown an increase in energy expenditure lasting 24 to 48 hours after a high-intensity workout in the gym.

Bottom line: in the gym you should not train lukewarmly, but rather train as hard as you can that day!

It's interesting to note that in this experiment, women in the aerobic group trained at a steady pace, maintaining their heart rate at about 80 percent of their maximum heart rate for the entire 40 minutes of the workout.

However, in another experiment, where training was interval-based, that is, alternating high and low intensity, fat burning was more effective, and the level of energy expenditure at rest was higher than with conventional uniform aerobic exercise.

However, the increase in resting energy expenditure in the aerobic group was small—only 15 percent of the calories used in the actual training session. Building muscles through training in the gym leads to a significant increase in energy expenditure at rest.

Those who strive to achieve an attractive figure have to actively work on their body. This can be done in different ways. And this is where beginners get stuck on the problem of choice. Where to go to pump up your muscles - to the gym or to aerobics classes? Which is better: gym or fitness? To make the right choice for yourself, you need to consider in detail the advantages and disadvantages of both options. Then you can decide what will be better in your case - fitness or a gym.

If you want your parameters to be closer to ideal, you need to control your diet and work out in the gym. If you follow one diet, you can, of course, lose weight. However, muscle mass and tone will go away along with it. Therefore, it is important to combine strength training with aerobic exercise. So, let's try to figure out how a fitness club differs from a gym and where you should go.

First of all, let's explain what fitness is. This is any physical activity that improves health and helps you lose weight. In essence, it is aerobics, but in a broader sense. Today there are many varieties of it: strength, with step dances, Zumba, several other dance variations, and so on.

You can do fitness even at home by choosing several video lessons with simple exercises. But only a specially designed training program in a fitness club provides for high-quality burning of excess fat. The muscles in such exercises, of course, also become stronger, but they do not particularly increase in volume.

Fitness is not meant to build muscle mass at all. But it gives you the opportunity to become more resilient, increase your ability to work and get a fresh glow.

Advantages

Fitness classes, like any other type of physical activity, have their pros and cons. It is necessary to know them. At least to determine whether a load of this nature is suitable for you.

The most important advantage and difference of fitness is its versatility and ease of understanding. Even someone who is very far from sports can master a set of basic movements. But to work out in the gym, especially without a trainer, you will need not only to know well how to perform the exercises correctly, but also to be aware of some of the nuances.
If you often find it difficult to organize yourself, choose a better fitness club. During a group lesson, you will no longer be able to get distracted, be lazy or exercise carelessly - the trainer will not allow you to do this.
You can choose the technique that suits you best (strength, dance, etc.). Some clubs may offer alternating different workouts. It is recommended to try several basic fitness programs to choose the best option.

Flaws

The disadvantage of fitness classes in a specialized club is their cost (higher than in a gym), as well as a strict schedule. If you decide to study in a group, you will have to plan your week around visiting this facility at designated times and days.

Some clubs practice pre-registration, since in a small room the number of people working out at the same time is limited. This is also inconvenient.

Gym

People mainly go to the gym to build muscles, strengthen them and, of course, lose weight. Therefore, if you need to pump up your muscles, don’t hesitate to go to the gym. With the help of a properly selected program, you will also lose excess weight. That is, the result will be complex.

Peculiarities

So, here's what exactly you can get by visiting the gym:

slim figure;
flexible and strong body;
targeted impact on certain muscle groups;
improvement of the cardiovascular system;
endurance.

Gyms differ from fitness clubs primarily in their equipment. Here you will have the opportunity to use various exercise machines (both strength and cardio), as well as sports equipment (mats, balls, jump ropes, harnesses, different-sized barbells and dumbbells).

pros

Here are a few undeniable advantages of a gym that should be taken into account when comparing with a fitness club and when choosing an establishment.

Minuses

Despite the fact that there are a lot of advantages and they are all obvious, the disadvantages should also be mentioned.

A beginner may be overwhelmed by the variety of all kinds of equipment, training equipment and devices. If attempts at independent exercise are not crowned with success, nothing really works out, the person becomes disappointed, leaves and does not return.

There is nothing wrong with not having experience in the gym. It’s just that in this case you will need the guidance of a coach or a more experienced friend with whom you will go to the gym.

There is one more unpleasant nuance. It lies in the overcrowding of the gym in the evening. This happens because most people come to train after the end of the working day. There are two ways out of this situation: accept it or go to the gym in the morning or afternoon.

When trying to understand what is more effective and better - fitness classes as part of a group or visiting a gym, you need to consider some important points.

For beginners, of course, it is better to choose fitness. They will receive a pre-prepared and carefully designed lesson plan. The instructor will carefully monitor the correct execution of the exercises and correct mistakes.

At the same time, a strict schedule at a fitness club may not be at all convenient for you. If you are late for class, you will be forced to sit down wherever there is a free seat. But it is not always comfortable. Missing a day in most cases simply “burns out”, since it is not possible to reschedule the date.

Not satisfied? Then your choice is the gym. Not enough knowledge and no experience at all? The trainer will help you get comfortable and perform the exercises without mistakes.

If you have serious problems with self-control and motivation, it is better to prefer group classes. A common goal and attitude perfectly stimulate and give confidence in one’s abilities.

Let's summarize

Today, many fitness clubs provide a fairly extensive list of training programs. The ideal option is to find a combination of light fitness with exercise equipment. This set of exercises will not only allow you to get in shape and lose weight, but will also not get boring. If the choice of programs is limited, it is still better to prefer a gym with an equipped cardio zone.

We emphasize that if you are overweight in excess of 5 kg, the training program must be combined with diet correction. Then the excess fat will go away, and the muscle mass will not suffer.

If you decide to start going to a fitness club, then first you need to decide where to go: to the gym or group classes. What is more effective and what is the best place for a beginner to start?

Pros and cons of group classes

Most fitness clubs offer classes in which a group of 15-30 people train under the guidance of a professional instructor. Training can be completely different directions: aerobics, dancing, cycling, crossfit, yoga, pilates. Below we look at the pros and cons of group classes. This will help you understand whether to choose a gym or group training.

Pros:

Group training Even a complete beginner can start practicing, while the gym requires you to learn basic fitness fundamentals.

Classes are conducted under the guidance of a trainer who will monitor the correct execution of exercises to avoid microtraumas and sprains.

While training in a group, you will be in constant tone, unlike in the gym, where you can be distracted and reduce the intensity of your workouts.

There will be in front of you selection of various ready-made fitness programs(strength, aerobic, dance, low-intensity), among which you can choose the method that suits you best and is closest to you.

Even if you have the necessary sports knowledge, group classes will always help you expand the standard set of exercises, learn new movements and combinations, and learn something new for yourself.

Classes in a group provide additional motivation: looking at other girls, you strive to improve and give your best.

Minuses:

Each sports club offers limited range of group fitness programs A. And the choice of trainers is not always wide enough.

The price of group classes is usually higher than visiting a gym.

Training takes place on certain days and times, so you always need to adapt to the prepared schedule.

As a rule, in group classes there is a limit on the number of people who can be in the room at the same time. This causes additional inconvenience.

As you can see, Group classes are suitable even for those who have never done fitness before. However, restrictions in the choice of programs and strict schedules make visiting them not entirely convenient.

Pros and cons of the gym

The gym is a set of strength and cardio equipment, as well as additional equipment: dumbbells, barbells, weights, mats, etc. Let's look at the pros and cons of going to the gym on your own without a personal trainer.

Pros:

The choice of fitness clubs is expanding. Firstly, there are much more ordinary “gyms” than halls with group classes. Secondly, you don't need to focus on the schedule of these workouts.

You are on your own regulate the load, intensity of training and its duration depending on your capabilities, mood and well-being.

Visiting the gym is not tied to a specific time, which means you choose what time you go to work out.

You can always reshape your fitness plan and dilute it with new exercises to diversify your workouts and prevent stagnation. In group classes, this is not up to you.

As a rule, it is the most advanced in fitness practice in the gym, unlike group training, where the majority are beginners. Looking at toned bodies and other people's successes will give you additional incentive to get in shape. Yes, and learn something new.

Joining a gym is cheaper than working out in groups.

Minuses:

If you are a beginner, then you have to learn the basics of fitness and basic exercises on your own with free weights and exercise machines. This requires not only your time, but also your desire.

When practicing independently in the gym, you will not have a trainer who could correct your exercise technique.

You will probably come across a situation more than once when the exercise machine you need is simply busy. This will be especially true for those who visit the gym in the evening after work - at this time the fitness clubs are sold out.

You yourself regulate the load and intensity of your training, so there is a high risk of not training at full strength.

As you can see, unlike group classes, the gym is more suitable for those who loves to train on his own and ready to learn the basics of fitness alone.

Gym or group classes: which one to choose?

It's time to sum up what is better and more effective - the gym or group classes. Of course, this is an individual question, but we can draw several conclusions.

1. If you are a beginner, you'd better stick to group classes. A ready-made workout and the help of an instructor will help you quickly get involved in fitness.

2. If you not ready for rigid class schedules, then it’s better to choose a gym. Being late can result in an uncomfortable place at the very back of the group or missing a workout due to the gym being overcrowded.

3. If you like to save, then it is also better to choose a gym. Group fitness is always more expensive, and sometimes it is also limited by the number of visits per month.

4. If you lack incentive To exercise, sign up for group classes. Collective motivation works flawlessly.

If you have the opportunity, alternate between the gym and group classes. This will help you diversify your workouts and increase their effectiveness.

Sports are fashionable! It’s strange and pleasant that fashion has affected a healthy lifestyle, but the women’s website “Beautiful and Successful” adheres to the principle that when choosing the sport you want to do, you need to rely not on trends, but on your needs. Many girls consider fitness or a gym for training.

But which is more efficient, better and more effective? Let's figure it out together.

Fitness or gym: what to choose?

To answer this question, you first need to decide what effect you want to achieve.

Usually people start playing sports when there are already obvious problems with their figure, but for some, 5 extra kilos is a tragedy, and for others, plus 10 is not a hindrance. Sometimes you don’t need to remove weight at all, you just need to “shape” it correctly.

Suppose you weighed 45 kg, your clothes were hanging on you like on a hanger, and suddenly buns and chocolate were deposited on your sides and butt, and your butt began to acquire the coveted roundness. Here you need to react correctly and work not on losing weight, but on giving your body the right attractive shape.

That is, the choice should be based on the goal.

What is better for losing weight - fitness or the gym?

If your goal is to lose weight, then the choice should fall on fitness. His exercises are aimed at burning extra pounds. At the same time, it is almost impossible to pump up muscles, because this is not the very essence of training, but tightening them up and making them more elastic is quite possible.

You will also be able to:

adjust your figure by making your waist thinner, your arms more graceful, your legs more prominent;
develop coordination and gain the so-called “cat” grace;
get rid of stress.

Now let's talk about specific exercises:

For the hips: squats, lunges, leg swings, jumping rope.
For the chest: bench press, push-ups, dumbbell flyes.
For arms: standing press, dumbbell and barbell curls, French press.
For the back: pull-ups, deadlifts.
For the waist: crunches, side bends with dumbbells.

What is more effective - fitness or the gym?

When you need to pump up your muscles, the choice becomes obvious - exercise equipment. This does not mean that the weight will not come off: with the right exercise, you can achieve comprehensive results. So, by visiting the gym, you will achieve the following:

targeted effects on specific muscle groups;
gain a slim figure;
you will become the owner of a strong and flexible body;
strengthen the cardiovascular system;
you will become more resilient.

Returning to the question of what to choose - fitness or gym, the site will tell you which exercise machine is intended for what.

Exercise bike. Development of the cardiovascular and respiratory systems, effects on the muscles of the legs and buttocks.
Treadmill. Acceleration of metabolic processes, cardio training.
Elliptical trainers. Strengthening the cardiovascular and respiratory systems, muscles, ligaments.
Rowing machine. Training the cardiovascular system, endurance and muscle strength.

When doing fitness and using exercise equipment, you should adhere to the following recommendations:

Don't strive for independence. At least spend the first lesson with a trainer. You think that you know a lot about sports, and you even watched a video at home and tried to repeat it, but only a professional can tell how straight your back is, whether you bend your knees correctly, whether you are training the right muscles, or whether you have chosen the right exercise machine.
More doesn't mean better. If you think that constant exhaustion with fitness and training will lead to the fastest results, then you are deeply mistaken, because after a “killer” start you will not be able to get out of bed for a week. There is no need to rush, you are already on the right path, there is just time for everything.
An important condition is consistency of training. Moreover, even their sequence is important. Exercises and machines may be different, but they should be aimed at the same muscle group. It is advisable to start them at the same time.
Remember that group classes are, first of all, incentive and support, and not an opportunity to have a heart-to-heart chat. If you’ve already come to exercise, then think about whether you’re breathing correctly, how you’re doing the exercises, and not about how Marinka divorced her second husband.
Regardless of what you decide to choose, remember that without proper nutrition you will not get anywhere. Maybe you won’t have to go on a diet, but you definitely need to give up harmful foods, and you should put chocolates and buns aside.

What is more effective - fitness or exercise equipment, you decide for yourself. You can try both classes, so you will know what you are more passionate about, because classes should bring joy!

Fitness or aerobics for weight loss: what to choose? How are these activities different and which one is better for losing fat? - these are the most common questions asked by newcomers to sports clubs. To avoid asking them, read this short educational program.

So, you’ve decided to say goodbye to oversized clothes and the shock of weighing yourself, and you can’t decide what’s better: fitness or aerobics for weight loss. Let's dot all the i's right away: fitness, in the correct, broad sense of the word, is generally any sports physical activity aimed at improving physical health and losing weight. In everyday life, we often understand this term as something completely different - going to the gym. In fact, this is wrong.

So what is the real difference between fitness and aerobics?

Fitness is a set of complex exercises that takes a lot of time and is designed to correct weight and figure. Its main directions today are Pilates, callanetics, bodyflex, tai-bo.

Aerobics is a set of simple exercises that does not take much time and is designed to correct problem areas and reduce weight. Today there are many types of it: aqua, dance, step, shaping. In fact, aerobics itself is a form of fitness.

Most of us are at least verbally aware of all the types of sports listed above, so in general terms you can imagine it. Fitness, as is already clear, is multifaceted, often strength or complex training that requires a certain level of dexterity. Aerobics has no such requirements.

Fitness or aerobics for weight loss? Advantages and disadvantages

Let's look at the advantages and disadvantages of both sports.

1. Fitness is difficult for people who are far from sports, the elderly and those with musculoskeletal injuries. His exercises are often complex and it is problematic to remember them right away (therefore you need to repeat after the instructor for a long time), each has a precise technique of execution on which all effectiveness rests.

Aerobics usually consists of classes accompanied by cheerful music, somewhat shorter than fitness. The exercises are simple, even an old man and a child can repeat them, and the effect is based on repeated repetition and control of the intensity of the exercise.

2. Fitness, due to increased loads, seems to be more effective for losing weight, but it is difficult to do outside the gym. Aerobics is not as effective in this regard, but it is more accessible.

3. Aerobics has many very different directions, among which it is easy to choose the right one for any problem and any temperament. For example, step aerobics is perfect for those who have too full hips and legs or problems with joints, aqua aerobics is useful for people suffering from rheumatism, pain in the spine or high obesity, pregnant women, and dance aerobics, in addition to a beautiful figure, will give a confident gait, good posture and the title of dance floor star.

Fitness perfectly corrects problem areas, but all its directions combine combinations of several types of loads: strength, cardio, stretching. You can spend half of the session on exercise machines, before doing stretching, and then doing rhythmic exercises to maintain muscle tone. It is suitable for those who want to take their weight seriously.

In general, if you choose between fitness or aerobics for weight loss, the first is, of course, better. During the workout, you will burn more calories, and all the muscles of the body will work. When combined with a proper diet, it is an excellent remedy for treating obesity.

But if you have health problems or are simply very bored at your next Pilates class, choose aerobics. You will spend more time losing weight, but it will be more interesting.