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Cardio after strength training how to combine cardio and strength alternation, which training is better for losing weight

Cardio after strength training: how to combine cardio and strength: alternation, which workout is better for losing weight

How to combine cardio and strength training: the alternation of cardio and strength. What is better and more effective to use for weight loss, whether you need to do cardio after power - read the answers to these and other questions in our article.

Cardio

Power

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Strength training plus cardio: what is first?

How to combine training in one day: cardio first or strength?

Why do we need cardio after strength training?

How to combine cardio and weight training during the week?

Power, energy costs and power consumption

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Conclusion

Often non-professional, inexperienced and novice athletes ask a question about what is best for weight loss, cardio or strength training. And also that is more effective for muscle growth, strength or cardio load. How to choose the most suitable type of training?

CardioCardio, or aerobic training, is low- and medium-intensity physical exercise, which involves the maximum number of muscles and consumes a large amount of oxygen. The same O2 in this case acts as the dominant source of energy. At the same time, the blood is actively saturated with oxygen and delivers it intensively to the cells. Biochemically, movements are made due to the oxidation of glucose by oxygen. At the same time, the processes of catabolism, metabolic decay, are started and accelerated, which is important with an excess of adipose tissue.

The right cardio. The characteristic of doing the right cardio exercises is rhythmic, dynamic, continuous and long, not less than 5 minutes each. The interval between exercises is minimal - no longer than 1 minute. Lesson time for burning fat is more than 40 minutes.

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Normally, cardio training is accompanied by an increase in heart rate, increased respiration, and increased sweating. The pulse rises and is held for a certain time. The working values ??at which the classes are effective: 70-80% * maximum heart rate of the MCS. The MCSA for men is 220 years old, for women it is 226 years old.

The advantages of cardio, performed by the following rules:

strengthen the heart muscle;

accelerate metabolism, burn calories, help reduce weight by reducing fat;

increase the volume and strength of the lungs danabol ds 10 mg;

increase vitality;

promote the development of anti-stress hormones;

increase overall endurance;

improve the quality of sleep.

Examples of cardio training are walking, jogging, swimming, cycling, playing classes, sports dancing.

Strength Strength Training is a type of high-intensity physical exertion in which exercises are performed with weights: dumbbells, weights, barbells, expanders and other sports equipment. Anaerobic loads are different from aerobic energy sources: the body uses the substances contained in the muscles - ATP and CF - as a “fuel”.

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Movement occurs due to the A set of exercises with dumbbells for younger students Sports oxidation of glucose in the absence of oxygen. The duration of strength exercises is less than 5 minutes. Between approaches, breaks are necessary, sufficient for recovery. After each set, they are gradually increased so that the efficiency of performing the movements does not decrease.

During the strength training itself, not so many calories are burned, while the increased energy consumption is maintained during the day. Provided a balanced diet, alternating short intense loads and sufficient rest between approaches, strength training stimulates anabolic processes - the synthesis of new muscle cells and tissues.

Benefits of strength training:

high energy consumption in a short period of time;

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the ability to not only burn fat, but also build muscle mass;

the ability to increase muscle volume without increasing fat tissue;

increased explosive power and muscular endurance.

Examples of strength anaerobic exercises - weight lifting for 10-15 repetitions, sprinting, bodybuilding, powerlifting.

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ConclusionCardio helps to lose weight and get rid of fat deposits, and strength - to increase muscle mass. If you want to keep fit, then both trainings need to be combined. They can be combined in a single workout or alternate cardio with strength during the week.

Strength training plus cardio: what's first? For weight loss, with excess weight less than 10 kg, most experts recommend combining strength and cardio training: this way you will both burn fat and form muscle relief. If the excess weight of 10 kg and more, anaerobic training is not needed - concentrate on aerobic exercises, sparing the joints. Power without cardio can increase the weight, as the fat mass will remain unchanged, and the muscle mass will increase.

How to combine workouts in one day: first, cardio or strength? If at this stage your goal is to lose weight, most experts recommend doing cardio before strength training. If your task is muscle relief, do cardio after strength training. If you want to achieve both goals, on one day, begin your lesson with aerobic exercises, and the other with anaerobic exercises, etc.

Why do we need cardio after strength training? It is generally accepted steroids for sale usa that during anaerobic training you will exhaust all of the glycogen, so the fat tissue will “burn” on the aerobic. At the same time, a number of experts doubt whether cardio should always be done after strength training.

They believe that if a person has strength, for example, for a 40-minute run after a “rocker”, he did not finish and was ineffective. In their opinion, this mode of combining power and cardio loads in one workout is suitable only for experienced and enduring athletes.

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How to combine cardio and strength training during the week? If you follow the weekly cycle, then the alternation is optimal: devote 3-4 days to strength training and 2-3 days to cardio.

Nutrition, energy costs and energy consumption for weight loss and for muscle growth is important to eat right. To reduce the volume of the body, it is necessary that the number of calories expended per day be more consumed. At the same time, a proper balance of proteins, fats and carbohydrates (BJU) is important - 1: 1: 4. It is recommended to be engaged not earlier than 2 hours after eating - lean protein with vegetables - or in the morning on an empty stomach.

When working on muscle mass, there are fewer nutritional limitations. In the diet should be more protein than in the period of losing weight. To gain muscle mass per 1 kg of weight, it is necessary to consume at least 2 g of protein, 4-6 g of carbohydrates and 1 g of fat. Optimal supplementation of protein shakes. They can be replaced by curd-kefir smoothies with honey and fruit Crossfit training or weight loss method.

Conclusion Strength and cardiovascular exercise in practice combine in different ways. In addition, each option has its own theoretical justification, supported by practical results. It all depends on the source data, lifestyle, training regime and the individual characteristics of the organism. Thus, from the proposed options you can choose for yourself the most suitable. Achieving sports goals is impossible without proper nutrition.

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cardio strength, strength training, combine cardio, muscle mass