The influence of professional bodybuilding on force training made both a lot of good and a lot of bad. The latter refers to the stereotype that the cardio needs to be done only during drying, and with a set of mass this load is contraindicated. Myth became one of the most common delusions that ever existed in power sports. This article will help dispel the myth that cardio when typing muscular mass is harmful load. Moreover, such a type of training can have a lot of benefit and even speed up muscle growth, because conscious avoiding cardio is a serious mistake.
Birth of the myth about the dangers of cardio
In order not to delve into the story, which will only lead to an unnecessary time of time, it is worth briefly considering the reasons that led to the view that Cardio is harmful. The theory came exclusively from professional bodybuilding and athletes, whose preparation and training are very different (primarily due to the use of anabolic steroids). Myth's popularization itself looked like this:- Monsters of the mass, which performed on the "scene", avoided the cardio due to the fact that the muscle mass will be actively burned as a result of such loads (that truth, in the presence of a huge amount of muscles);
- Lovers intently observed professional athletes, inheritating and adopting the principles of their training;
- A stereotype was born that the cardio harms the mass, which was popularized among the broad masses.
This statement will be true only when it comes to long sessions of a slow run (coward), which are put after the power training and without a sufficient number of protein food (or without the use of BCAA or protein).
In all other cases, Cardio with a set of mass will only benefit, but it is important to use such a load correctly. It is noted that according to the latest data of various authoritative research, the jogging is the worst option. It brings a lot of harm, because specialists recommend replacing it to any other type of load. Among the minuses can be allocated: - Negative effects on knees and lower back;
- Burning muscle mass (organism during cardio burns no less muscles than fat);
- Not suitable for beginners and requires careful observance of the correct running technique (which is completely ignored by no less than 2/3 of the runners).
What cardio is suitable when training for mass
When you stopped asking the question "But it is possible to do Cardio", it's time to move to those types of load that will help improve the results in the mass set. For those who doubt there are examples of dozens and even hundreds of athletes that make cardio and have incredible volumes. Moreover, this applies to those who are engaged in Powerlifting, bodybuilding and even weightlifting.
First of all, you need to remember that the selected movements must be intense and functional. This will allow you to use a large amount of muscle fibers and energy, as well as perform cardio for a small amount of time, which is very important. One of the most successful examples can be allocated sprinter Run. Make a series of 8-10 small occasions for 20-30 seconds and it will give an incredible effect, ensuring not only fat burning, but also the growth of the mass, as well as an increase in the explosive strength of the legs. Plisometric movements are excellent, especially: - Jumping on the end;
- Jumping over a bench or a series of jumps with obstacles;
- Pushups;
- Through naked;
- Tightening.
What can the cardio help with a mass set cycle? We note a number of immediate and indirect causes: - Improvement of fat burning and a set of better muscles (especially important for endomorphs);
- Hardening of muscular fibers;
- Improvement of neuromuscular concentration;
- Increases insulin susceptibility;
- It has a general strengthening and rejuvenating effect.
Alternatively, you can use even force exercises, for example, making the craving, squat or Romanian craving with dumbbells, but only in the right mode, with small weights and in cyclic style.https://youtu.be/c0njoszorm0.
How to combine cardio with strength training
Many athletes already come to the idea that Cardio must be combined with power training. But few understand how to do it and how it is necessary to combine two types of loads. Initially, it is necessary to consider important differences that mainly relate to types of addition. Firm athletes that will not receive from good cardio great advantage - Etomorphs. People with such a type of addition need to decide whether it is necessary to insert such a type of load in its training program. Mesomorphs are enough to perform Cardio 3 times a week. Endomorpses such a type of training is most important, therefore, it is optimal to put on 4 cardio sessions per week. This will allow you to recruit better mass and avoid the rapid increase in the adhesive layer even with a significant exceeding calorie.
Also, when combining loads, it is worth noting that recent studies show that only the total duration of the cardio performed is important, and not the duration of one session. For example, by performing 3 sessions for 10 minutes with a break of 10-20 minutes within one workout, you will get the same result as at one 30-minute session. At the same time, three decades are much easier to perform than one half-hour training. There is a 4 type of alternation, each of which has its advantages: - Power training + HIIT (highly intensive interval training);
- Training medium duration (20-25 minutes) in the pulse zone of 60-70% HR;
- Basic exercises with a weight of 30% from 1PM (single-translated maximum) in cyclic style;
- Alternation of small cardio sessions (Pliometric or aerobic movements) with power training.
Now briefly about each item. In the first version there is the most basic and universal alternation when the usual power training is performed, after which HIIT goes. As a rule, 10-20 minutes will be more than enough. The first option implies work after the power workout, but in more familiar form ( elliptical simulator, running, rowing, stepper, etc.). The option includes the cyclic execution of 25-30 approaches in the exercises with a slight weight. Movements should be as functional as possible, because it is best to choose basic exercises. The last option is quite new, but it has already proved its effectiveness. It allows you to get a maximum effect at three workouts per week, which is great for most programs. The training itself should look like this: - Cardio - 10 minutes;
- Power training on one muscle group;
- The next session is 10 minutes;
- Power training on another muscle group;
- The final session is 10 minutes.
Vladyka All Site and Fitness Trainer | More \u003e\u003e
Rod. 1984 Train trains from 1999 from 2007. CCM on Powerlifing. Champion of Russia and the South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 category in heavy Athletics. 2-fold winner of the Krasnodar Territory Championship for t / a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author 5 books.
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Date: 2014-08-23 Views: 23 697 Evaluation: 5.0
The fact that the cardionage is needed for weight loss - everyone knows. Also, many are confident that for it is not needed at all. Is it so? Personally, I do not think so. I am confident that moderate cardionage in small dosages contributes to the muscle set. And now I will try to prove it.
1. Everyone knows that aerobics (aerobic or cardion) contributes. And the higher you have the exchange of substances, the faster and will be better. And what they will be better to recover, the faster they will grow. This is a direct dependence of muscle growth from the metabolic rate. 2. Also, the acceleration of metabolism contributes to the set of precisely dry mass without fat. It is also direct dependence. The higher the human metabolism, the less subcutaneous fat (with other things being equal). Fat just does not have time to postpone, as it is constantly spent on the needs of the body. 3. Cardigarfoot (it is therefore so called) the heart trains. And this contributes not only to its strengthening, but also the development of the general and forceful endurance. And it can be very useful in strength training. Yes, and the load on the heart with increasing mass increases. Therefore, its strengthening will be a plus for all his life.What should be the volume of cardionloads?
But this is a good and very correct question. It is worth a little stray, and instead of a set of muscles you get their burning. Physiology and practice shows us (more precisely shows me, and I tell you) that the total aerobics over the week should not exceed in the amount of 60 minutes. This applies to the weight gain. Personally, I advise you to perform cardionage twice a week to 15 - 20 minutes. And it is on days free from major training. Why are undesirable more for mass growth? Yes, everything is very simple. Aerobics is a rather energy-intensive occupation. Suppose, running 60 minutes with a weight of 100 kg will cost you 900 - 1000 kcal. And these are quite large energy consumption. And instead of raising your muscles, your body will restore muscle glycogen reserves for a long time and tedious. In the meantime, he will not restore them, it will not increase the muscles. BUT slow Run For 15 minutes you will cost you just 200 kcal (with the same weight). But this is also energy consumption! - You will say. Yes, but the increased rate of metabolism will soon block these losses. And the body will go to the level of muscle growth faster (ultimately) than if we were lying on the couch. What kind of aerobics use is not important. It can be running treadmill, bike, etc. You can even jump on the rope. The main thing is that the average pulse is about 130 - 150 beats per minute.
You can safely raise a mass and without aerobic loads. It is a fact. But if you connect them more (within reasonable limits), you can raise the muscles a little faster and better than usual. Therefore, do not be lazy and arrange a small run of 15 to 20 minutes. Good luck!
Opinion expert
Alesya Nikolaevna - Trainer of the Garant Hall Viking (Minsk).
I agree with the author that aerobic loads can and need to be included with a set of muscle mass, as it will not only give the opportunity to make the growth of your muscles better, but also keep your heart healthy. And this moment I want to describe in more detail. With an anaerobic type of load in the heart muscle, as in any other muscle of the body, appears. This leads to hypertrophy (thickening) of the walls of the heart muscle. In the aerobic type of load (cardio-load), the muscles are cut and pumped our heart with blood. In this regard, our heart increases in volume (the heart muscle stretching). The greater our heart, the greater the amount of blood it can throw away for one blow. In turn, the thicker the wall of the heart muscle, the hardest blood penetrate inside, the heart lack oxygen. When combining an analobic and aerobic load types, our heart is growing evenly, i.e. The thickening of the walls of the heart muscle is compensated by an increase in its volume. If you regularly give the heart only the power load, excluding cardio, ultimately it can lead to the weakening of the heart muscle. As a consequence, this may lead to more serious consequences (microinfarct, heart attack). Therefore, take care of your heart, dial muscular weight And be healthy.
By the way, you can order yourself
Last update of Article: 06/24/2016
As you know, aerobic loads exist in order to help a person, lose excess weight, keep yourself in good physical form And train the cardiovascular system. The correct power loads will certainly also contribute to the improvement of the work of the heart. However, in order to fully develop the most important muscle in our body, the exercises with weight is not enough, you need to resort to the use of cardiotrans.
As is known, in bodybuilding, the main task is a set of pure muscle mass, this implies a greater extent power exercises. Many people for aerobic loads in training for a lot of space are not at all, because most are afraid to include in their training long aerobic load types of running, because they do not want to lose precious kilograms. So what remains, is it necessary to make cardio when typing muscular mass? Of course, it is necessary, because a healthy heart is much more important than a big pile of muscles, but it should be done correctly and we will talk about it with you now.
To begin with, let's understand what the aerobic load means. This is a long-term type of load, which involves the use of oxygen as the main source of energy to supersonate the physical activity of the body. If we speak in a simple language when a person performs basic exercises, the load duration in which is 10-30 seconds, at that moment the ATP, glucose molecules and other substances are used to maintain the physical activity of the person at the time of load. That is, there is an accelerated process of decay of various substances, in which oxygen does not participate. This type of load is called anaerobic. When the load is not significant and last more than a minute, for example, or any other aerobic exercise, oxygen enters the energy process.
The importance of cardiographing in bodybuilding
With long loads like running, the body burns better fat deposits, it helps strengthen the cardiovascular system, accelerates the metabolism, increases the heart in volume, reduces the risk of diabetes and diseases associated with the heart. As you can see, there are a lot of pros and I want to allocate one of the main. As I said earlier, the purpose of bodybuilding is the increase in muscle mass, and accordingly the volume of blood in the athlete body is growing. For example, a person was engaged in many years gym, I gained muscle mass, but did not perform various aerobic exercises to. Imagine this athlete with 70 kilograms increased its weight up to 100 kilograms, thereby increasing blood volume in the body. But, due to the fact that he practically did not pay attention to Cardio, his heart remains with the same volume as the weight of 70 kg. Now imagine how much the main muscle gets, pumping such a quantity of blood. Because of this, various problems associated with the cardiovascular system may occur. That this does not happen necessarily need to perform cardiotrans.
Should I perform a cardio when setting the mass?
Whether you are on weight or on weight loss, must be performed this species Load. It all depends on how much space the aerobic load is occupied in your training session and what kind of intensity it is. Everything is quite simple if you want to lose weight, you pay the carditaries more attention, make it more intense, long and so on. You can select a separate day for running.
If you dial a lot, just reduce the intensity of the aerobic load and its duration. For example, 5-15 minutes of the treadmill at the beginning of the workout as a warm-up and 5-15 minutes of running at the end of the workout as a hitch. There is also, which even contributes to the set of muscle mass, of course, with proper nutrition. It is by the way very useful view Training, which is effective when weight loss. However, if interval training Connect along with the power, get an excellent program at which it is possible.
Special attention should be paid to the frequency of heart cuts when performing aerobic exercises. The fact is that at a certain frequency heart Rhythm It depends on how the load will affect the body. For example, from the heart rate 50-60% of the maximum frequency, it moderate loadAt which you can burn a small amount of calories, with a minimal effect on the muscles. If you take a frequency ranging from 80-90% of the maximum heart rate frequency, it is already a weight loss training and so on. That is, the more intense training, the greater the burden of weight burning. You can choose the most optimal feature, for example from 60-70% of the maximum heart rate and make a workout short, for example, as it was said at the beginning: 5-15 minutes at the beginning of the workout and 5-15 minutes at the end.
Remember that the most important thing is meal. Make the main focus on food, as even if you constantly perform the database, without proper nutrition For a mass, the effect will be like a weight loss workout.
Cardio and Types of Physics
Another point to which this type of physique should be paid attention to. The thing is that scientists allocated three main types, which are called:, and. These are three types that are fundamentally different from each other, for example, an ectomorph lean from nature, with long limbs and not very good genetics. Such an athlete is not desirable high-intensity aerobic training, it is enough to measure intensive cardio for 10 minutes. You can, of course experiment, I think nothing happens if the aerobic load is intense, but not long, for example 5 minutes of high-speed run. However, I would recommend a moderate running for 10 minutes, which will greatly dispel your muscles, and your body will be ready for a power training.
Endomorph is a person with constant problems with excess weight. Understandable thing before typing muscle mass, you need to get rid of the main part excess fat. In such people, it is simply necessary to perform cardiography and more intense than for the rest of athletes to gain clean muscle mass without fat deposits. So here at all without options, and it is necessary to focus on power, as without correct
Increasingly, they ask me a trusting whisper about the secret formula, from which I concluded that the main three whales: "Eat, pray, love" "train, eat, restore", few people are already satisfied. All give the magic composition from Anabolikov, seasoned with the recommendations of the Internet guru like "Press for 2 weeks without getting up from the sofa" ... It's good that not from the toilet.
Therefore, following the demand, I decided not to upset you and tell me in this article about the anabolics, about these amazing means capable of accelerating the growth of the muscles. In particular, it will be about one physiological stimulator, whose name is. Do not try to reread the previous offer and believe our eyes, I was not mistaken, we are talking about aerobic load and its superconductivity in building muscle mass.
Recently witnessed the fascinating story of one specialist at a seminar on the destructive influence of running on the muscular mass, and today it was an article of authoritative biochemistry, supported by the results of a whole research institute that running 3 times a week over 25 minutes lowers power indicators Athletes. The further I postpone the writing of the article, the more "signs" comes, that it is time to predict public publications of my observations for this "miraculous wonderful" - aerobic load and tell the world about the advantages and cons of its use in the process of muscotor system.
(Cardio load) is a form of physical activity that is in the body of a chemical reaction of pyruvate pre-obtained in the process of glycolysis, and oxygen, followed by excretion of energy (ATP), carbon dioxide and water. Running and walking are the most affordable ways of aerobic activity, and modern fitness halls provide a wide selection of cardio-simulators for the "diversity of monotony" - rowing, elliptical, steppers and bicycle ergometers, the main thing - to keep the heart rate in the aerobic range.Observations.
The question of the influence of Cardio training for an anabolism, I was puzzled at the time of preparations for my first "campaign" at the competition. My attention was attracted by the fact of the colossal loss of fatty layer with minimal decrease in volumes. Right start to believe in the theory of "Teapots" about. In addition, the weight on my rod continued to grow along with the intensity and number of repetitions seeking to double so that only fear from the records stopped me for two weeks before the competition. It is noteworthy that in the period of "meat", I could not boast such a jump, each attempt to reduce the rest between approaches was responding not only to cruel shortness of breath, but also throughout muscular group Just 50% in the following approach.
Stage of the experiment.
After all competitive executions above the body with subsequent vapors in the form of "poppy" and other mega portions of simple carbohydrates (in professional circles this period of increment sounds much noble - "supercompensation"), I decided to drive the driver and throw off the heels of kilograms (no legs Cassenaya) and three weeks to twist pedals, deploying strength training, - send muscles on vacation.
As a result - minus 6 kilograms, an expressive relief when muscles filled and weight difference (relative to competitive) - plus 4 kg to meat. It was pleasantly surprised attempted to pop up - confident control over the muscles, a mad airy and no shortness of breath, which could not be said about competitive posing. All this came across the idea of \u200b\u200bthe non-trivial way of eyelid to the competition, which later worked at the very point, but this is the topic of a separate article.
Such a tendency inspired to go further and revise your training process At the set stage. The choice fell on highly intensive training with preliminary fatigue, doubled the number of repetitions and a minimal rest between the ligaments. This diversity liked the body and he deliberate with confident increase in power indicators, and the muscular mass happily crawled up the scale. A pleasant bonus turned out to be the fact that the moment of muscle whin has occurred much later.
But not long music played, and after a four-week intensive, my endurance began to wave a pen and everything declined from training to training. Attempts to help the rehabilitation process with an additional day of rest and an increase in calories were crowned with an increase in "Sala" at the bottom of the abdomen and small injuries from the struggle for the addition of additional pancakes on the rod, despite the decline in the number of repetitions. I diagnosed in myself "overtraining" and decided to take a couple of weeks "at my own expense." But I was not used to relax on vacation, and therefore I decided to "go dulp" the alike life of fat with the help of Cardio, that for the heart it was very desirable for better adaptation to the growing mass.
And then there was an insight! And what if the stumbling block was Cardio? Or rather its presence before and the absence during work for the mass.
After passing all the coins of their training mechanisms, from intense to power, scattering cycles so that the aerobic load is cycled from the usual walk to running, aligning the cardio load so that it goes immediately after anaerobic and taking a partner for the purity of the experiment, we started testing new for We are a method of set of muscle mass.
The result was obviously a low level of fat layer, a significant increase in body weight and its volumes and impressive endurance, which made it possible to cope with the task of super-concentration.
The stage of exposure of stereotypes.
Getting Started with flight analysis relative to such concepts in bodybuilding as endurance, strength and muscular growth, first of all it is necessary to familiarize themselves with the types of muscle fibers, their mechanical and metabolic properties and their characteristics of biochemical processes.
1 Type - Slow oxidative fibers (red or aerobic fibers)
These are muscle fibers, thanks to which our body is able to withstand long-term physical activity relatively low intensity. Their characteristic feature is a thin diameter of the section, low reduction rate, they are quite weak, but their main feature is a high concentration of mitochondria - energy stations of our body.
Here, many "pitchings" disappointed with hand on such useless "helpers" and hurry to join the clan of admirers and vegetation fibers of the second type, since, according to many specialists, it is they who are able to give the massion for an incomplete and Silicon Bogatyr.
2 Type - Quick Glycolithic Fibers (White or Anaerobic)
This type of fiber, as opposed to type 1 fibers, has a significantly larger diameter, the best reduction rate, and the power indicators are just a song. But, alas, the concentration of mitochondria is much smaller in them, compared with type 1 fibers.
It is such a fanatical looping in training "suitable for a description of the muscle fibers and condemns 90% of all bodybuilding lovers from year to year to appear on stage approximately in the same competitive form (we are talking about muscle mass). We learned well theoretical part of the anatomy and, methodically following the instructions, download the same muscular fiber, which may not at all and not glycolithic, because the percentage of fibers in muscles is genetically predetermined and there is a limit.
Many will repente, appealing to the pros, but I do not climb to "aliens", honestly highlight them of 10% in the community. In addition to their knowledge in the field of reformatting one type of fibers to another, their bodies also have a genetic advantage of actively responding glycolithic fibers. But reformatting is what we can embody into reality. So, it has come time to remember the existence of intermediate fibers, and this is an additional bonus on a meter scale that you measure your day after day that year, netting on.
3 Type (2a) - Intermediate fibers.
I would characterize them as transitional. For the production of energy, they do not discern or oxidative or glycolytic metabolism. And, depending on the physical activity of a person, can adapt to any load (aerobic or anaerobic) and how to reformat in the first or second type.
How does energy for contractual actions in the muscle formed in muscle fibers?
ATP molecules are the main source of energy to ensure the functioning of our body. I will not go into a detailed chemical process of transformations and reactions, but I will say that the replenishment of energy in the muscles takes three ways:
- Phosphate (Clamatine phosphate cleavage). The most advanced source, but the stock of creatinophosphate in the muscles is enough of everything in seconds of intensive work, after which the body takes several minutes (up to 5 minutes) for recovery. This path of obtaining ATP is used in explosive types of sports activity, for example, in a sprint or jump.
- Oxygen (oxidation of organic substances or aerobic). In such reactions, oxygen plays an important role, which oxidizes carbohydrates and fats in order to obtain ATP. This way of obtaining energy is used in types of activity in which endurance is important. Glyciogenic reserves in the liver and muscles are enough for about an hour and a half aerobic work, after which the body moves to the disposal of fat, the reserves of which it is very difficult to exhaust.
- Lactate (Glycoliz, anaerobic). The transformation occurs without the participation of oxygen and to form two molecules of lactic acid. The initial product of glycolysis is glycogen. The lactate energy preparation path is used in high-intensity load, which lasts a couple of minutes or, for example, with an increase in intensity, as with a jerk or finishing throw, then the load intensity is dramatically reduced due to the accumulation of lactic acid, which requires an organism from 20 minutes. up to one and a half hours.
Mitochondria and Miofibrillas - what kind of beasts and how to tame them.
Mitochondria - This is the energy station of the cell and the energy formed in it in the form of ATP, ensures the power supply of our organism. The maximum concentration of mitochondria is accounted for slow muscle fibers that are responsible for aerobic processes, namely endurance. Therefore, it is believed that athletes who have genetically laid the predominance of oxidative fibers achieve success in such sports as: running, biathlon, cycling.
The question immediately suggests: what is the ability of slow muscle fibers to withstand so long physical activity? - In the ability not to scribble! Since one of the stages of energy transformation with oxygen is capable of converting milk acid again into energy.
Miofibrils - This is a contractile apparatus of muscle fibers, our power indicators and muscle contraction rate depend on their quantity. That is why they say that weight is raised by our muscles, directly proportional to their volume. Since as Miofibrils increase, we increase muscle fiber, and in the process of training we use an increasing amount of their quantity, then we will increase the overall diameter of the muscular group.
But in fact, the growth of myofibrils is not such a quick and easy process. The pro is more actively at the expense of the adoption of stimulating hormonal drugs, while y, even with correctly, which fully satisfies the needs of the body in BJ.
Progress in the power training will be permanent, subject to a properly organized rehabilitation process. In addition, it is necessary to clearly select a training program that would not only provoke a nervous and hormonal system for emissions of major growth factors Miofibril - Growth Hormone and Testosterone, but would not have become a "killer" of our cells in the process of acidosis in which the decay of lactic acid in The anaerobic glycolysis time on the hydrogen cation and the lactate cation contributes to the penetration of the hydrogen ion (proton) into the cell and the violation of the chemical processes within the cell structure. The high concentration of their concentration activates the catabolic processes, but it is impossible to forget about the positive effect of hydrogen ions on the activity of some enzymes that promote muscle hypertrophy, and the plus in the carma of the lactic acid is its ability to raise testosterone.
I understand slightly with the processes of energy supply, the influence of the development and increasing mitochondria, mainly concentrating in slow oxidative fibers, for an anabolism, requiring ATP as possible in large quantities, becomes obvious. The determining factor here is the ability of mitochondria to move along the cytoplasm and accumulate in those zones where energy consumption is highest. By competently formed aerobic training that includes periodization training cycles and the intensity of the load, we achieve an increase in the number of mitochondria, which, being near the Miofibrils, literally the fatal, not leaving free space, ensure their ATP, which gives us not only the opportunity to train more intensively, but also much faster to get rid of accumulating lactic acid Between approaches.
After all, the cause of stumbling block and the stumbling block is precisely the inability of the rapid restoration of the muscles due to the slow output of the lactic acid. Thus, our problem of reformatting is the increase in the number of mitochondria in intermediate fibers, and even in glycolithic, which will help to provide a hyperplasia of myofibrils with an increase in the power load.
Upon the condition of reinforced protein nutrition, the growth of mitochondria is rather fast process. On peak, their development can be released in a couple of months of proper training, followed by maintaining the suggestive wealth.
And the training process itself must be made up:
- force training in the maximum number of repetitions and 40-50% load before the sense of burning sensation in the muscles;
- cardio load with alternating intensity modes to the initial border of the oxidative process (muscle burning).
Wake up the functionality of the dormant fibers and trying to reformat them, we are able to step over the period of stagnation and there is still a lot to the genetics.
Training competently!
Your hair coach Vyacheslav.
Do you feel about those who avoid cardio training Because of the fear, losing all your hard-earned muscles? Learn about this problem from a scientific point of view!
"Cardio kills muscles" -this statement has long been controversial in the fitness community. Some bodybuilders cling to this idea even so much that they think they muscles will disappear Even from the usual walking on the stairs. It's true that muscular adaptation various depending on the type of training. There is a difference between power and aerobic workouts.
The more you practice one type of training, the more difficult to achieve the same level With other types of training. Compare, for example, any marathon and Kaya Green.
However, this does not mean cardio and strength training absolutely incompatible. If you correctly make a workout plan, cardio helps improve your results, shape and general state Health.
Is it possible to do Cardio and at the same time observe further muscle growth?
Several decades ago it was discovered that 10 weeks of cardiovers along with strength training have a negative impact on muscle growth Compared to only power training. / 1 / however, if you pay attention to exercise volume in this study - 6 days a week Cardiography and 5 days a week Power workouts - it can be concluded that it is quite difficult to adhere to such a regime. Few of us will do 30 - 40 minutes Cardio six days a week.
Recent studies also show that the optimal number of cardiotrans can actually strengthen the effect of strength training. Studies have shown that power training in combination with 2-3 days Cardio May lead to greater growth of muscle mass, than only power training. / 2.3 /
What from this take note? It seems that the Golden Middle is a combination of cardio and strength training. Too many cardiotrees can reduce muscle growth, however, at the same time insufficient Cardio May limit muscle growth. Performing cardio training 2-3 days a week is the right choice for muscle growth without prejudice to the muscles.
Sequence and duration of rest
Muscular adaptation both in aerobic and power training can potentially intersect and overlapso very important leave enough time between training, for relaxation and to optimize performance and adapt. / 4.5 /
Muscle pain accompanied by high intensity exercises can lost up to 6 hours, so it follows make a pause between training at least on such time. /2,6,7/
And vice versa, if you do too much pause, you may feel muscle pain since the previous workout. This is because muscle pain he has a delayed start. Try to find a golden middle: enough time to rest after the previous workout, but before the appearance muscular pain (especially after training the bottom of the body), which is thus it will not affect the quality of your workout.
As for the sequence, it does not always have a radical effect on muscle growth. In several studies, adaptation was studied when training with burdens to aerobic training or vice versa, and it was discovered that the sequence of training was slightly influenced for improvement muscular power and muscle growth. /8,9/
From a practical point of view fatigue from strength training, probably, will have less influence on cardiotranswords than the opposite. Think about it. What is better to get tired after 3 repetitions of squats or after a 5 kilometer jogging? Experiment with sequence and time Training to see what suits you more and improves your performance.
Training type is important
Compared to other types of Cardio, run can cause a larger load on the musclesMost likely due to the large number of eccentric muscle contractions in motion. Cycling, however, is more focused on concentric muscular activity.
Running for several hours is probably not the best idea, but such classes like cycling can improve the results in the gym. Several studies have shown that power workouts in combination with a ride by bike can increase muscle mass more than power training in combination with running on the track orthan just power training. / 3.10 /
Conclusion
Cardio exercises have significant health benefits, they including Improve the result of aerobic loads. Also, Cardio has a positive effect on lifting weights. Cardio can improve performance during training in the gym, provide faster recovery Between training, improve the figure. Time and total cardio and strength training seems to are the main factors in the development of successful and parallel training programs.
Try Cardio to support muscle growth
Try training at which the intensity of the cardio increases, but the total exercise is minimized (for example, HIIT 2-3 times a week).
From a practical point of view cardio exercises before training with burdens It can have a more positive effect on your results and quality of workouts than the opposite.
Divide these training with a break for at least 6 hoursto optimize the results.
Cycling Gives more advantages than running from the point of view of muscle growth.
How to combine cardio and strength training
Example Training Plan 1
Monday morning: bottom body
Monday noon: stationary bike 8-10 approaches for 1 minute, pause 1 minute. Start with a 5-minute workout and finish with a 5-minute catch.
Tuesday: Retriever part of the body -
Wednesday: rest.
Thursday morning: bottom body
Thursday afternoon: a stationary bike about 15 km all the time (finished 15 km as soon as possible and strive for daily improvement)
Friday: top part Body - traction
Example Workout Plan 2
Pondelok: VRCHNÉ PARTIE- TLAKY
Monday: upper body - bench press
Tuesday: Top body - traction
Wednesday morning: bottom body
Wednesday in the afternoon: exercise bike 30 minutes in one pace (try maximum intensity for 30 minutes)
Thursday: rest.
Friday: the upper part of the body - bench
Saturday: the upper body - thrust
Sunday morning: bottom body
Sunday noon: Rowing simulator 6-8 approaches approximately 400 meters, and then 200 meters for recovery. (Start with a 5-minute warm-up, and then a 5-minute hitch)
Source bodybuilding.com.
Sources:
1. Hickson, R. C. (1980). Interference of Strength Development by Simultaneously Training for Strength and Endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2-3), 255-263.
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