What is before and after cardiotering men and girls? Here is one of the most pressing issues for bodybuilders and bodybuilders.
Individual schedule, power plan and training style playing important role In determining what works for women and men is best. Information on this topic is more than enough, and therefore adhere to the nutrition recommendations for cardiovers for burning fat is absurremploy.
Effective fat burning
Fatal exchange is the ability of your body to split fat from adipose tissue and deliver fatty acids to muscle tissues. Next, fat should get into mitochondria, which is used as fuel. This is due to the conveyor called Carnitine-PalmitianTransferase-I or Soa-I.
The OAA-I conveyor is produced by the body at a high level of insulin or its increase by reducing carbohydrate reserves in the muscles. In this state, we are with cardiotrements on an empty stomach. Cardiography in this case is carried out at a low level of insulin, leading to the accelerated spending of carbohydrate reserves from the muscles, followed by wiring for fat burning.
Let's deal with what happens on specific examples.
How "Hungry" Cardio launches fat burning
Research in the regionefficiency On an empty stomach there is extremely small. Some of the most important early works in this area were the research of Dr. Trabelski over the subjects during Ramadan. And the most latter spent last year Dr. Brad Schenfeld.
During Ramadan, Orthodox Muslims can eat from sunset before sunrise. In the mentioned study, one group of subjects performed the hungry cards at the end of the day for 40-60 minutes, and the second performed the same exercises after meals. The researchers came to the conclusion that the only group that really lost fat (in the amount of 6.3%), these are those subjects that are starved before Cardio.
Dr. Schenfeld considered another case. Some tests saw a carbohydrate protein cocktail in front of cardiotreling, others - after it (aboutcardiovers on an empty stomach Read). To his surprise, the doctor discovered that both groups lost fat in equal amounts.
What is the difference? It is difficult to say, but there is a possibility that weight loss in a study conducted in Ramadan was due to limited carbohydrate consumption within a few hours before and after Cardio. While Schenfeld's research was based on tested carbohydrates or immediately before training, or after classes.
To understand it better, we must focus solely on the role of carbohydrates. Fortunately, in this area of \u200b\u200bresearch, much more.
In 2005 at the conference of the American College of Sports Medicine
At the same conference, Dr. Hansen with colleagues shocked those present by submitting a study showing that during training muscular cells Stay without carbohydrates, which makes them switch to use as an energy of carbonate sources, such as fat.
To test this theory, laboratory observations were conducted for a physically unprepared group of subjects who performed two cardiosses a day - extra hour Loads - three days a week per foot and 6 times a week to another leg. Both legs were loaded for one hour, then followed two hours of rest without meals, after which there was an hour training on one leg.
At the same time, during the periods between sessions, the subjects were not allowed to consume Carbohydrates . This means that during the first session, carbohydrates in the muscles were high. However, during the second training, the subjects performed a cardio with a minimum reserve of carbohydrates in the muscles. Thus, the foot trained once a day, during the exercise, there was always a sufficient stock of carbohydrates in the muscles.
This experiment showed that proteins in mitochondria that were responsible for the fat exchange was larger in that leg, which performed the exercises twice a day, compared to the foot received the load only once. Conclusion: Two workouts Every second day with a low level of carbohydrate reserves in the muscles burn fat more efficiently.
Most recently, Dr. Yeo repeated this study on physically trained subjects.He explored the body's ability to burn fat for one or two cardiostersions a day both before and after several weeks of research. The results obtained by them confirmed that the low level of carbohydrates was observed during the second session or after each workout during daily sessions with high availability of carbohydrates in each.
Endurance between groups increased in the same way, but preferences in the form of fuel in stationary physical exertion changed dramatically. The group who trained twice a day increased the oxidation of fats (fat burning) during exercises is significantly more than that that daily trained once a day.
Conclusion: Fasting is good, but the power with a low carbohydrate content can be at least if no more effectively. But that's not all you need to know.
Burn fat - save muscles
The study presented here shows that, whilecardio Natoskoy It can be effective or ineffective for you, a low-level carbohydrate training is capable of teaching your body to use fat as a fuel source, if, of course, you do it right.
One way to stimulate the adaptation of the body to fat burning is the fulfillment of cardiosses twice a day with rest between them instead of daily workouts. For example, static aerobic workouts can be performed as preparation in a stable tempo in the morning, and then add intense interval training In the afternoon or in the evening. In the period between sessions it is necessary to limit the consumption of carbohydrates only by vegetables, and calories that you have suffered from carbohydrates, replace food with sufficient content of fats and high-quality protein. After the second cardiosission, you can resume the normal consumption of carbohydrates both on this day and the next one.
In addition, it is possible to establish cyclic consumption of carbohydrates and perform cardio in low-carbid days, and not in days with higher carbohydrate consumption. On the other hand, if you are going to perform traditional hungry cardio, consume on the eve of the workout, a sufficient amount of protein or amino acids: studies show that physical training In the hungry state increase the risk of losing muscle tissue.
Before training, try to use fats containing medium chain triglycerides, such as coconut oil. They provide very rapid fuel burning, are quickly converted to ketones that your brain and muscle can then use as fuel.
By the way, studies comparing medium-chain triglycerides with normal fats of the long chain show a much greater oxidation of fats in body fat, which is one of the reasons why the average chain triglycerides play a large role in terms of nutrition at a 14-week training for muscle buildings. These fatty acids can act as a signal molecules that themselves are capable of increasing the amount of fatigue mitochondria in muscle cells.
So, we offered several options. Choose your way and feel free to start experiment!
Athletes and people who spent time in the gym know that only with the help of training to achieve the desired result is quite difficult. Therefore, together with the introduction of sports, it is necessary to reconsider the nutrition and find out what it should be before and after training.
How to eat up to, during and after jogging
Food before and after cardiovascular
Cardiography are an excellent way to say goodbye to superfluous kilogramswhich is subcutaneous fat and bring the body into tone. But in order to achieve the desired weight loss, it is necessary to correct the power after cardio, as well as immediately in front of it.
Common types of cardiovasculations that show good result When weight loss, aerobic loads and running. Therefore, it can be considered, which should be powered by weight loss, on the example of aerobic workout.
It turned out to be erroneous, the opinion of specialists about the fact that before the aerobic load should not be eaten. In addition, it must be transferred to the first half of the day and performed immediately after the morning awakening. Reviewed this statement, specialists in the field sports nutrition Do not recommend exercise on an empty stomach. Therefore, if training is envisaged, a duration of no more than 45 minutes, the meal before it should be no later than in 2 hours.
Need to eat before training
In order to charge the body with the energy that will be required during cardion loads, 2 hours before they began to use a slow carbohydrate and protein necessary for muscle formation.
The combination of protein and carbohydrates used before training will prevent the surgery of insulin levels in the body and contributes to the effective fat burning.
During aerobic load, you should not limit yourself in the use of fluid. In this case, preference is worth paying clean water. This is due to the change in the water-salt balance, which will be required to restore, in order not to harm the body.
Be sure to drink water
At the end of the aerobic training, the splitting processes of fatty deposits continue. This state is short. In addition, after cardiotering, it is important to take food in time, in particular, the protein, the absence of which can lead to catabolism muscular masswhich in this case can not be allowed. Therefore, if you wish to achieve effective weight lossAfter 30 minutes, at the end of the occupation, it is necessary to eat a product in which there is a quick protein. 30 - 40 minutes after the rapid protein was eaten, a slow carbohydrate should be done into the body.
Neglecting meals before exercising sports and at their end it is not worth it, because the result, for which the cardiography was chosen, can delay.
After 30 minutes upon completion of the lesson, it is necessary to eat a product with a protein
When running, as in the case of aerobic weight loss, you need to eat correctly. Refuse worth the venture morning run. on empty stomach. Myths that in such a way weight loss will come at times faster, long extended. On the contrary, such experiments on the body may have negative consequences.
After all, in order for the level of glucose during blood running in the blood, the presence of glycogen is necessary within the normal range, which after night sleep in the liver almost does not remain.
In order to provoke the splitting of fat during the run before cardiography, it is necessary to replenish the body with carbohydrates. But it is not worth moving shortly before training, because it will not only turn into the complexity of the load, but can also say on digestion, feeling the feeling of nausea and even vomiting.
Food for weight loss to run must be limited to complex carbohydrates. The number of absorbed food directly depends on the time through which it is planned to start running. If no more than an hour remains before training, it will be enough to use complex carbohydrates in the amount of 100 calories. On this number of calories can be eaten, for example, banana or 30 grams of flakes.
If before training, in this case, running, it remains for more than 3 hours, the meal must be 300 calories. At the same time, you can eat potatoes cooked in the peel, low-fat meat, for example, chicken, and a slice of whole grain bread.
Some athletes allow a common mistake, refusing to make food after training. It may not lead to the most enjoyable changes in the body that must be eliminated. Therefore, an hour after the end of the run, it is necessary to eat complex carbohydrates and protein, while the protein should not exceed 8% of the consumable carbohydrates.
Be sure to eat after training
Reception of carbohydrate and protein food after running for weight loss contributes to timely nutrition muscular fabricAnd will also lead to the fact that in the body within the normal range, hormones will be produced responsible for anabolism.
After resorting to the cardiovers for weight loss, skipping meals at their end is undesirable. Unfortunately, not all athletes manage to fully eat after classes, so with you always need to have a snack, for example, fruit (banana, orange), with which it will still be possible to replenish the body we need carbohydrates.
To achieve the desired result, it is necessary to comply with the recommendations on nutrition before and after sports. It is necessary in order to speed up the metabolic processes in the body. In addition, a large half of success on weight loss depends on nutrition.
Cardiography for weight loss: how to do it right?
Gathered to run to part with superfluous kilograms? Be sure to read this article so that the cardiovers for weight loss are not disappointed
No, run, of course, as other types of cardiography, play an important role in losing weight, for example, burned calories. And subject to the rules of rational nutrition, the result (in the form of lost kilograms) can be seen quite quickly.
However, the effect of them will last a short and cherished digit on the scales or centimeter tape may not appear if not to follow simple rule: For effective weight loss, you need a combination of a variety of physical exertion and proper nutrition.
What is cardiotering
Cardiography is a kind of physical dynamic load A duration of 20-60 minutes with a relatively low intensity of execution aimed at strengthening the cardiovascular system and increasing endurance. This kind of training is needed to maintain physical form.
Conditionally everything physical exercises can be divided into aerobic (cardiotrans) and anaerobic (power). It should be emphasized that division is very conditional. It is impossible to call any kind of load with aerobic or anaerobic in its pure form.
As in any other form of exercise, before training, you need to warm up, which will warm up the muscles, and after it - the harness, a few stretch exercises to relax them.
Cardiography can be attributed fast walking, raises down the steps, run, dancing, swimming, different kinds games, aerobics, fitness, skiing, rowing, exercises on simulators and so on.
An important condition for performing cardo-paper is to maintain a given pulse frequency throughout the workout.
The benefits of cardiotrerians
During classes, blood circulation and the heart pumped more blood for one reduction, as a result, the operation of the cardiovascular system is improved.
If such workouts with the same intensity are held regularly, the body gets used to them, increases endurance When performing exercises. If a novice is hard to train 20 minutes, then the prepared person has a fatal fatigue will come later.
During the exercise, the body requires more oxygen, so increases lung volumethat also positively affects endurance. Consequently, breathing will become deeper and correct, which will help burn more calories.
Reducing the level of anxiety and stress: During the workout, the amount of endorphine increases the hormone joy. And if there is no good mood and stress, I do not need to "eat".
Getting rid of excess weight , by burning subcutaneous fat, I. strengthening muscle.
Rules for performing cardiotrans
- Before starting classes, you need to consult with your doctor, especially if there are health problems or a lot of excess weight.
- The duration and intensity of the load should be increased gradually, then the body will not have time to get used to and the process of weight loss will not stop (the plateau phase).
- Before training, be sure to make a workout, and after - stretching. This will prepare for the load and accelerate the restoration after it.
- During classes, it is necessary to monitor the pulse rate using a pulsometer, for example. This is important, since the low rate of the pulse does not bring the result, and high - can harm health.
- Training should bring pleasure. Do you feel bad? Cancel exercise.
How to do to lose weight
Cardiography for weight loss is good in that it is possible to perform them in gym, on the street or at home, and they are suitable for both beginners and professional athletes.
The benefits of cardiovers for many girls are acquiring the perfect figure.
For weight loss, Cardio needs 3-4 times a week to 30-45 minutes. The subcutaneous fat begins to burn only 20 minutes after the start of the training, subject to the storage of the pulse frequency in the range of 60-80% of the maximum permissible heart rate.
from 220 blows per minute take their age;
The resulting number is multiplied by 0.6 - lower norm;
The resulting number is multiplied by 0.8 - the top rate of the heart rate.
For example: 220-37 \u003d 183; 183 * 0.6 \u003d 109.8, rounded to 110 is the lower rate of the pulse;
183 * 0.8 \u003d 146.4, rounded according to the laws of mathematics and it turns out 146 is the upper norm.
It turns out that a person at the age of 37 years old without any health problems should be trained in these borders - 110-146 shots per minute.
The average pulse rate during training within 120-130 beats per minute.
The intensity of exercise and the workout time must be gradually increased, since the body gets used to the load and ceases to burn fat - the plateau effect. To accelerate metabolism, it is very desirable to add to aerobic training anaerobic ( power loads) Then the process of burning calories will continue after training.
Cardio exercises can be carried out at any time of the day: in the morning, afternoon or in the evening. It depends on the routine of the day and personal preferences.
Cardiography is carried out in a well-ventilated room or on the street, as oxygen is actively used during the load.
Types of cardiovascular
The best type of cardiography for beginners and people with great excess weight. To start losing weight, you need to walk pretty quickly and for a long time, since the intensity of this exercise is low. Newbies need to start from walking at the usual pace, gradually increasing speed. Or alternate walking in a rapid pace with a regular step - interval loads.
You can do on the street and in the hall. Probably the most popular type of training. It can be running on the simulator, in place, interval or jogging - depends on the possibilities and preferences. There are limitations: do not suit the overweight persons, as it can threaten serious injuries. When running it is important to monitor the pulse, breathing and well-being.
Dancing - Good in what is suitable for any person. Dance classes are a great option for recently gave girls. You can engage in such cardiovers in a group or individually, in the hall or at home.
Zumba is very popular - cheerful and energetic training, including elements of different dances. During the occupation, the maximum number of muscles is being worked out, including the abdominal muscles and pelvis.
Checked for yourself: the training is quite intense, at first it is difficult to memorize movements. But the result is worth - the mood is improving immediately, the heart rate is suitable for fat burning. There are no restrictions for classes. You can dance in the hall or at home, the benefit of finding a video course is not difficult. Letting two weeks, the result in the form of dropped kilograms is not yet.
(treadmill, exercise bike, rowing, ellipse) - They are best practiced with the coach. Working yourself, easy to get injured. In addition, the instructor will give recommendations and follows the correctness of the exercise.
Suitable almost to all. All body muscles are being developed. The minimum burden on the spine. To achieve the goal, it is necessary to study 3-4 times a week at the hour.
Bike It helps strengthen the heart, the muscles of the legs, develop stamina. You can also do on the simulator. In this case, the load on his knees is less than when running.
What they give cardiotrans
The main thing is why cardiography is needed - this is great way clarify yourself, improve health, increase endurance, find good mood And self-confidence.
For classes to bring the result, choose this type of load that will enjoy the classes. If running for too boring and monotonous, choose group classes Dancing, fitness, step aerobics and other things. It's good that aerobic loads There are many types of exercise.
Do not forget O. proper nutrition Even with sports.
Watch out for well-being, beautiful Figure - It's good, but health is more important.
Ecology of knowledge. Fitness and Sport: Recommendations for nutrition before cardiography and after it differ from pre- and post-tracks after power training. Cardio is running, walking, bike, swimming and other activity that requires a long continuous movement and includes a heart muscle, increasing the pulse. Thus, knowing that there is before and after cardiography you can significantly improve its effectiveness.
Recommendations for nutrition before cardiography and after it differ from pre- and post-tracking food after power training. Cardio is running, sports walking, bike, swimming and other activity that requires a long continuous movement and includes a heart muscle, increasing the pulse. Thus, knowing that there is before and after cardiography you can significantly improve its effectiveness.
Cardio - Why and why?
Aerobics is recommended not only to people wishing to lose weight, but also for the health of the cardiovascular system. The number of cardiovascular can be from one session to five per week, and a duration of 10 to 60 minutes. However, it depends on the purpose, source data and the level of training.
Starting is always recommended from a minimum, gradually increasing the load duration. This is due to the rapid addiction to aerobic loads, so if your goal is to strengthen health and weight loss, the load must gradually increase. In the same way, stopping the cardio training should also gradually, as well as increase calories after a diet.
Food in front of cardiotrip
Earlier the ideal option It was thought to do Cardio in the morning before breakfast, since after night starvation the body begins to actively use fat. Modern studies show that fat burning will increase if there is an amino acids before training. These can be tableted amino acids or fast-haired protein products with high nutritional value as whey Protein or egg whites. 10-20 g of isolate or pair of egg proteins in front of the morning cardio will be enough.
However, this option suits people who have a relatively low percentage of subcutaneous fat. For those who have a percentage of fat or higher, the time of workouts does not matter, the main thing is that they are in general.
It will be optimally eating 2 or 3 hours before aerobics if its duration is 30-45 minutes. As a meal, it is better to choose protein and slow carbohydrates with a low glycemic index, which will deter insulin level, will provide sufficient energy before training and will burn more calories from fat. In fact, you can safely make aerobics 2-3 hours after your standard lunch.
During training
During aerobics, you can drink water. Otherwise, the water-salt balance will break, which will not lead to anything good. In the forums, I often meet the messages that the sweat is fat, which forces people not to drink and dull from the legs to the head into the plastic bag. Pot and fat are completely different substances. The body reacts to an increase in temperature and highlights water to reduce it, which is not associated with fat burned. In addition, the use of a food film for losing weight threatens serious heart problems.
Food after cardiotry
During aerobics, the body intensively burns calories. This process will not long last after workout, so nutritionists do not recommend eat immediately after Cardio. In some sources it is recommended to wait as long as two hours, in others - 45 minutes. I do not think that it is advisable to refrain from food for two hours, since cardiography is a direct path to muscle catabolism, as well as fasting after it. Muscle destruction will not be completely profitable for weight loss, as they are the main factor of metabolism.
In my opinion, the optimal option will be the use of rapid protein after 30-45 after cardio (serum protein or egg protein), and after another 45 minutes - slow carbohydrates. Or, as the International Nutrition Specialist, writer and bodybuilder Chris Azeto recommends, take the protein immediately after Cardio, and carbohydrates in an hour and a half.
Let's summarize:
Before morning cardiovascular, there is no or accept amino acids 3-6 g, drinking serum protein 10-20 g or eat 2-3 egg whites.
There is in front of day or evening aerobics in 2-3 hours (the last meal: slow carbohydrates + protein).
During training, drink water.
After cardiotry (immediately or after 30-45 minutes.) Drink whey protein or eat no how many egg whites.
An article for those who still do not know about food before and after cardiotering. Food before and after cardiotranspare does not particularly differ from the power before and after training with burdens.
The cardiotrerium includes everything that requires: running, riding on bike bargain, sports walking. At the same time, the pulse is rapidly, the heartbeat works hard.
Effective when combating overweight, it is excellent for drying the body, has a prophylactic effect in cardiovascular diseases.
The number of workouts per week can be from one to five. Depends on the preparation of the body to physical Loads. Duration of workout from 10 to 60 minutes.
Of course, any training session must begin with a small, increasing the load gradually, since the body needs to get used to the loads. The intensity and frequency of cardionloads should be reduced gradually.
Food before and after cardiotry: Food before training
Before cardiography, it is necessary to take amino acids, thus the fatter will be burned faster. Amino acids can be, both in the form of protein products (egg protein or serum protein) and in the form of tablets. It is enough to take in front of the training one - two proteins.
The main reception of food must occur two hours before the start of the workout, provided that the training will be more than 30 minutes. Products should consist of complex carbohydrates, which will allow to burn more calories, in addition, such products will be able to control the level of insulin.
During cardiotransformation, it is necessary to drink water, as it regulates the water and salt balance in the body.
Food before and after cardiotry: Food after training
Immediately after cardiotry, eat food is not recommended. But within 30 - 40 minutes after training it is necessary to drink serum protein or egg proteins, and after another 40 minutes to use complex carbohydrates:
- vegetables (cabbage, zucchini, tomatoes, bulgarian pepper)
- cools or porridge
- bean (peas, beans, beans, lentils)
- macaroni from whole wheat green
- fruits (orange, pear, peach, apple)
- berries (plum, cherry)
- mushrooms, greens
We hope in this article you will find for yourself useful information About nutrition before and after cardiotering and you will follow our advice.