概述

Your metabolism involves a set of processes that all living things use to maintain their bodies. These processes include both anabolism and catabolism. Both help organize molecules by freeing and capturing energy to keep the body running strong. These phases of metabolism happen simultaneously.

Anabolismcenters around growth and building — theorganizationof molecules. In this process, small, simple molecules are built up into larger, more complex ones. An example of anabolism is gluconeogenesis. This is when the liver and kidneys produce glucose from noncarbohydrate sources.

Catabolismis what happens when you digest food and the molecules break down in the body for use as energy. Large, complex molecules in the body are broken down into smaller, simple ones. An example of catabolism is glycolysis. This process is almost the reverse of gluconeogenesis.

了解Anabolism和Catabolism可以帮助您更有效地培训以减少脂肪并获得肌肉。休息也是等式的一部分。即使在睡觉时，你的新陈代谢也在工作。

您的激素在这些过程中发挥着重要作用。身体中的不同荷尔蒙与一种代谢和分解代谢有关。

Anabolisminvolves the hormones:

  • estrogen
  • insulin
  • growth hormone
  • testosterone

Catabolisminvolves the hormones:

  • adrenaline
  • cortisol
  • 细胞因子
  • 胰高血糖素

Any disruption to your hormones, like甲状腺条件，也可能影响这些过程和整体新陈代谢。例如，一个small studyon bodybuilders examined their hormonal anabolic-catabolic balance as they prepared for competition. Some of the men continued training and eating as usual, while others were energy-restricted to reduce their body fat.

与对照相比，能量限制组在体脂肪和肌肉质量上显着降低。在整个研究期间，它们的胰岛素和生长激素水平也降低。睾酮水平也在竞争前11至5周之间减少。换句话说，即使在那些服用高蛋白质的人中，男性的“合成代谢途径”受到损害。

The researchers concluded that the bodybuilders may need to employ other nutritional strategies to prevent a catabolic breakdown effect before competition.

由于异构和分解代谢是您的新陈代谢的一部分，因此这些过程会影响您的体重。请记住：当您处于合成代谢状态时，您正在建造并保持肌肉质量。当你处于分解代谢状态时，你就会崩溃或失去整体质量，脂肪和肌肉。

您可以通过了解这些流程和整体新陈代谢来操纵您的体重。代谢和分解代谢过程都会导致脂肪损失随着时间的推移。然而，在浴室秤上的重量作为基准，事情可能会有点棘手。

  • 如果你做很多合成训练,你会倾向to shed fat and maintain or even gain muscle. Muscle is more dense than fat, so your body weight and body mass index may stay higher despite a leaner physique.
  • 另一方面，分解裁员锻炼可能会通过在脂肪和肌肉上工作来帮助您缩小英镑。你将体重少，但你的肌肉质量也很少。

您可以将这些过程视为预测您是否可能丢失或增加体重的等式。

服用分解代谢（您的身体产生多少）和减去合成代谢（您的身体使用多少）。如果您生产超过您的使用，您可以随着能源作为脂肪存储而储存。如果您使用的不仅仅是生产，可能会发生相反的情况。

There are exceptions, of course, especially if you have underlying medical conditions that affect your hormones.

以不同的方式工作身体可以产生不同的结果。Cardio和强度训练各自与不同的代谢过程相关。这是如何充分利用锻炼，具体取决于您的目标。

分解代谢

分解代谢exercises are aerobic, or cardio, exercises. They may include moves — likerunning,swimming, andbiking— where you’re in a steady active state for a relatively long period of time. According to theAmerican College of Sports Medicine, aim to get at least the following amounts of aerobic exercise each week:

  • 150分钟的中等强度，或
  • 75 minutes of vigorous intensity

This is usually broken down into three to five days of training. If you have a history of health conditions, check in with your doctor to get the OK before starting this regimen.

Your heart rate, blood pressure, and respiration all rise during catabolic exercise. The body breaks down glycogen during your sweat sessions to use as fuel. When you run out of carbohydrate stores, your body’s cortisol uses amino acids to create energy.

As a result, catabolic exercises may help you build a healthy heart and lungs. But they may also cause you to lose body mass, both muscle and fat. It effectively breaks down muscle over time. Some of this muscle may be rebuilt during sleep or rest ofeight hoursor more through spontaneous anabolic processes.

Anabolic

If you’re looking to build muscle, being in a catabolic state for too long can work against you. It can decrease your muscle mass and even compromise your overall health. Preventing catabolism is all about keeping good balance between your nutrition, training, and recovery.

Muscle can be maintained by training three or four days a week. The following sample exercise program may help you stay in a building or anabolic state. Try focusing on one area per day, resting in between.

肌肉群 Exercise
chest, abdominals •倾斜杠铃台式压力机
•扁平哑铃卧床
• cable crossovers
• crunches (3 sets of 25 reps)
quadriceps, hamstrings, calves • leg extensions barbell squats
•倾斜腿压力机
• dumbbell lunges
•驻扎腿卷发
• lying leg curls
•常设机床小牛升起
back, biceps, and abdominals • wide-grip pullup (3 sets of 10 reps)
• close-grip lat pulldown
•弯曲杠铃排
• barbell deadlift
• hanging leg raise (3 sets of 25 reps)
shoulders, triceps •坐着的哑铃肩印
• standing dumbbell lateral raise
• reverse fly
• dumbbell shrug
•Triceps Plowdown.
•躺着三头肌延伸

Unless otherwise noted, perform each exercise in 3 sets of 15 repetitions, working down to 12 and then 8 repetitions. Overall, to stay in an anabolic state and maintain your muscle mass, you must train this way regularly.

Working together

You can also do exercises that are a blend of both anabolic and catabolic. A well-rounded exercise program should include both aerobic and strength training.Sprintingand other高强度间隔训练（HIIT）are good examples. In this sort of training, your body is working hard on both cardiovascular endurance and strength. The result is building muscle and losing fat.

Researchersexaminedthis idea by having participants run 250-meters four times on a treadmill at 80 percent of their maximum capacity for speed. They rested three minutes between sprints. Their results showed changes in the anabolic-catabolic balance of hormones. Testosterone, for example, increased significantly, showing the involvement of the anabolic process.

Anabolism requires energy to grow and build. Catabolism uses energy to break down. These metabolic processes work together in all living organisms to do things like produce energy and repair cells.

Understanding the difference between anabolic and catabolic processes may help you reach your goals in the gym and on the scale. Whatever you’re looking to achieve, regular exercise — cardioandstrength training — plus a diet rich in whole foods can help you stay healthy on the inside and out.