Fitness / / August 12, 2017
As the name implies, kardiotrenirovka- is training the heart muscle."A side effect of" cardio or aerobics is a fat-burning effect.It is because of this "side effect" of cardio and gained such popularity.We are most interested in, both for the minimum amount of time to burn the maximum amount of fat and some simulators will help us in this.We need answers to the following questions:
- time when it is better to train
- duration cardio to achieve maximum fat burning effect
- intensity cardio
- heart rate (heart rate), the most "fat-burning"
- regimes food and drink before and after cardio most appropriate targets fat loss
- cardio frequency (how often the train)
- the character of the cardio
Recommendations madeand nutritionists on the fat-burning cardio sometimes diametrically opposed.And quite difficult to understand all the subtleties and nuances.But we will try to do it, considering all the "pros" and "cons" in a variety of approaches.
So, cardio in the morning (on empty stomach) - considered the most suitable for fat loss.To find out whether this is so?It is necessary to identify the pros and cons of morning cardio.
- morning you cheerful and full of energy (of course if you are an early bird, and finally woke up)
- due to the fact that the glycogen stores in the muscles and liver for night ischerpalis- cardio will be the most effective.Almost immediately begin burning fat regime, but she kardiosessiya will not be too long (just 20 min.)
But as you know, if somewhere comes else necessarily decreases.So cons of morning cardio:
- if you're a night owl, then in the morning you will be very difficult to force myself to immediately begin an active activity
- again, due to the fact that in the body of the night exhausted reserves of glucose and fat burning gligogena-will be accompanied by the collapse of the muscles (it is necessary to draw out of something glucose)
- due to lack of "top fuel" - glucose, cardio can pass inertly, without reaching sufficient intensity ( "fats burn in the flame of carbohydrates" - and them astime and is not), and you yourself can experience dizziness and weakness.What in the end can lead to apathy and cooling for classes.
This is a terrible word-catabolism
is fair to say that some of the disadvantages of morning cardio can be avoided.For example, to cheer up in the morning a cup of strong coffee.Although caffeine itself is not a fat burner, a stimulant effect on the nervous system, which increases the efficiency and, as a result, increases the impact of the training.It is for this reason that caffeine is a part of almost all fat burners.
Muscle decay can be prevented by taking amino acids (preferably in a liquid form) for 15 minutes.before training.A "succumb to the heat" may be some quick (simple) uglevodov- such as grape juice or banana, eaten as 15 minutes before.But it's not quite "in the morning on an empty stomach," and, as they say, is another story.
sums up, morning cardio is effective and does not require a long time, but it is not for everyone (many simply do not have time for this).Without taking proper preventive dimensional morning cardio dangerous breakdown of muscle tissue (catabolism), and instead charge of vivacity for all day can lead to weakness and drowsiness.Be vigilant and do not neglect vyshedannymi advice.
Do not forget to refuel on the way ... in the fitness club
Evening cardio training in a dedicated day. evening (after work), for many the only possible.Here you await its pitfalls.Emotional and physical fatigue accumulated over the day.And if you have during the day they do not normally eat, then you will overcome the weakness just after the first 10 minutes of training.Even if you push yourself to work out 45 min., Then along with the fat loss you get the very catabolism, which is dangerous morning cardio on an empty stomach.It should be noted that the recommendation "not to eat 3 hours before exercise and after 2 hours" to achieve maximum zhiroszhiganiya- requires clarification and refinement.Indeed, before exercise does not have to load up, but not necessarily, about 2 hours before your workout, eat something with protein slozhnouglevodnym (eg, chicken breast with brown rice).By the beginning of training eaten just learn that protein protects muscles from destruction, and complex carbohydrates provide energy for the entire workout.In addition, before the training so 15 minutes, a good idea to fill up fast (simple) carbohydrates to saturate the blood glucose and insulin (figuratively govorya- "splash gasoline on the embers (complex carbohydrates)"), which greatly enhance your energy, that is.e.You will be able to train longer and with more intensity, which ultimately will allow to burn more calories, and thus get rid of more fat.
Close "box" - become a bodybuilder
With regard to post-workout nutrition, the recommendation here is this: once followed something easy protein with simple carbohydrates to "close" the protein-carbohydrate window, resulting from depletionglucose and glycogen stores in the body, as well as to supplement blood amino acid pool, which prevents decay of muscle (catabolism).And after a full 1- 1.5 hours, but a light dinner.Again the protein, but with complex carbohydrates (such as fish and salat- a great dinner option).Someone might say that this version of bodybuilding supply- and will be right.The only difference is in the size of portions and proportions between themselves proteins and carbohydrates.The purpose bodibilderov- maximum muscle with a minimum set of fat, and our goal is to get rid of fat at the maximum possible preservation of muscle mass.In both cases we are talking about a bunch of "myshtsy- fat".
Burning fat, we think about
muscles Some may argue that it turns out not logical.The conversation comes to weight reduction, but here everything is only about food and about eating.After all, weight loss begins only when the balance between the arrival of calories and consumption will be in favor of the latter.It's all true, but the main task in weight loss (and cardio in the ground and used for this purpose) is to keep the muscles.Those who ignore this principle lose more muscle than fat mass.Thus depriving themselves of the main fat burner, which is always with you.After all, it takes place in the muscles "burning calories", and if there is no muscle, the extra calories will be delayed about spare they have nowhere to go.Therefore, one who uses cardio in order to get rid of fat, should first think about preserving muscle.Weight loss in this case will be slower compared with those who do not eat 3 hours- "before" and 2 "after", but you will lose fat, they are-and lose weight.You will move steadily forward, and they will come to a standstill on some one level, and is even worse pluck.
sums up, cardio part in a dedicated day- a wonderful stimulant fat burning when properly catering for the maximum preservation of muscle mass.
Evening cardio combined with strength the most common option.Everyone wants and muscles, "pull" and at the same time get rid of the fat.And rightly so.The only question is how to combine the power zaklyuchaetsya- with cardio.Many believe, and not unreasonably, that cardio is preferable for this purpose.And so the priority is placed on cardio and silovaya- on leftovers.Those.45 minutes- cardio, and 15 to 30 minutes- power.It is necessary to clarify that the correct power has once organized no less fat burning effect than cardio.Only the effect of this "deferred" - ie,calories burned not only at the training but after (depending on the intensity from nekolko hours to several days).And most importantly, strength training helps maintain muscle mass in terms of getting rid of fat, which is especially important.And as most cardio, then we think the best would be: 5 to 10 minutes to power as a warm-up, followed by 45- to 60-minute power, and then again 15 to 20 minutes of cardio.And most importantly, do not forget about the food "before" and "after".
sums up the most optimal for achieving tseli- getting rid of fat and preserve muscle mass will mix cardio with strength (and power comes first, and only sledom- cardio!).
Other issues related to cardio will be set forth in the following articles.
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