When and how to do cardio? What load appropriate in a given period of training? Brief answers to these questions – in this article.
A few important notes BEFORE. The first – for fat burning and for providing to muscle cells with oxygen without a negative effect on muscle metabolism cardio should not cause an increase in heart rate above 140 beats per minute (or about 70% of the maximum heart rate for the calculation of which there are special schemes. It should be borne in mind that in this article the range is a fair for the average person, who recently began practicing cardio. If your fitness level is high, it is necessary to calculate the maximum heart rate, and focus on the 70% of it, and not given in this article the number of beats per minute).
Exceeding this value shifts toward consumption of carbohydrates, and not fat, which is not conducive to the efficient burning of body fat, and can adversely affect muscle mass. Second – on the basis of heart rate of 110-140 beats it can be said that running for the purposes described below is suitable badly, because it gives a greater load than necessary. In addition, when an incorrect running technique, bad shoes or coat, running travmoopasen joints and can cause knee problems, and even the spine. Choose walking, an ellipse, an exercise bike, stepper and rowing machine that will keep your heart rate in the desired range.
The recommendations described below are are composed from the position of “may” instead of “need.” Choose the scheme that is convenient to you.
Cardio for warm-up. The aim is to increase blood flow in muscles. Suffice it to 7-10 minutes of any cardio in the range of 110-140 beats per minute (higher intensity leads to the consumption of glycogen in the muscles, which is useful during weight training).
Cardio warm-up. The aim is to supply oxygen in order to rapidly oxidize the products of metabolism in muscle cells. Enough for 15-20 minutes with the pulse of 110-140 beats per minute.
Cardio rest days. It is believed that cardio training in the rest day until 30 minutes at the pulse of 110-140 beats improves recovery. The validity of assertion for each have to be independently verified.
Cardio after weight training. Due to the depletion of glycogen in muscle strength training after cardio in the range 110-140 beats leads to the use of fat as an energy source. However, for effective fat burning cardio you need to do a little longer, and long load after weight training may adversely affect the amount of muscle mass (and therefore greater than about 45 minutes after the power cardio should not do). Therefore, if necessary, a small scale fat burning duration cardio after strength should be combined with other types of cardio.
Cardio on an empty stomach. Is held the morning when glycogen stores are depleted during the overnight fast. Pulse of the same. Duration – 35 minutes + time needed to warm up (during cardio after weight training, warm-up is not necessary. When training separately, you need to increase the heart rate slow and gradual).
Cardio separately from training, but not on an empty stomach. If you can not bring myself to do cardio in the morning, you can easily spend training separately. However, in that case you have to spend about 30 minutes of exercise intensity on the standard depletion of muscle glycogen, and only then start counting fat burning. Thus, this method makes you do cardio longest in the region of 60 minutes.