Thursday, November 29, 2012
In this article, we will give you an answers for most asked questions on cardio.
At what intensity running?
So you can get to the second question, often raised but rarely avoided, what is the optimal intensity for fat loss?
If one stops to Finding a simple, one might say that the more you run, the faster you consume energy. This is true for humans and almost all animals but if you want to lose as much fat as possible this truth becomes false. Again take the time to find the correct answer, which is probably different from what too many people ânonnent, repeating what they said.
It is simple when popularized: glycogen used rapid pace is lost when it is necessary to burn fat. It provides indeed substrates essential for aerobic use carbohydrates and lipids. However, the body tends to conserve its glycogen as soon as possible, to have in case of extreme emergency.
So if you run your 100% VMA, you will burn a substantial amount of glycogen, which of course reduce fat intake. Hence the famous phrase: fat burning fire carbohydrates. Understand that glycogen is necessary for the use of fat.
To maintain a recruitment slow fibers rather low and therefore consume fewer glycogen should not run into consuming more than 50% of VO2 max for a sedentary (maximum volume of oxygen a person can consume) and 60-70 % led to a sportsman.
At what point do the cardio session?
The exact time of the day is actually unimportant, although the late afternoon seems when one is better prepared physically and physiologically speaking. A question that often arises is whether it is good or not to do cardio after the workout. The answer to this question is stated above.
The workout uses the glycogen amount that will no longer be available for "burn fat". Therefore avoid doing cardio after weight training if you want to lose maximum fat while maintaining muscle development important.
The reverse, ie to its endurance session before the weight is not really recommended either unless you want to see its performance reduced by lack of energy.
Can I run on an empty stomach?
Still an idea that originated in the abomination that losing fat is only possible after three quarters of an hour of effort.
Not run on an empty stomach is not used to type faster in fat, it is just to burn less fat and promote gluconeogenesis, ie to draw on reserves muscle (muscle protein).
Therefore, avoid running on an empty stomach, especially at the beginning you do not even feel tired but the blow bar is overwhelming!
Why does it happen to have a shot bar after a few minutes of effort?
This limits the anaerobic lactic is not the lack of glycogen but the accumulation of lactic acid in the muscle and muscle pH change. If you feel tired is because of the accumulation of lactic acid which usually occurs between the 3rd and the 15th minute effort. This comes from a pace too high which induces a strong participation of the anaerobic alactic.
The purpose of the training of middle-distance runners in particular is to delay the effect of fatigue as much as possible in order to run at a very rapid rate as long as possible.
Should we eat or drink anything after cardio?
You must drink to compensate for water loss, trace elements and minerals occasioned a session of endurance. Whether or not you plan the session endurance type cardio can have a double effect: the loss of fat but also muscle hypertrophy. It is this second point that has not yet been addressed.
Once the muscle glycogen reduced, the goal is to obtain compensation. This is the lost glycogen is restored to more than 100% and allows for an improvement in its glycogen reserves. Glycogen is stored in the sarcoplasm of the muscle, this overcompensation increase muscle volume.
From this finding, it is not difficult to guess what to take as a snack after the meeting endurance sports.
Just follow these few rules:
The ingestion of solid foods should not be done before one hour after the end of the effort.
Consume a large amount of simple and complex carbohydrates in liquid form to produce an insulin spike.
How often do his endurance sessions?
The goal is to take advantage of this overcompensation while not too tiring the Central Nervous System. Glycogen resynthesis takes place in two phases, respectively during 24 hours and 48 hours. For efficiency and optimal recovery, should therefore leave 72 hours between cardio sessions in a little person driven. This time can be reduced to 50 hours in subjects accustomed to the effort. You decide where you stand, but do not run every day unless we couple a hyper carbohydrate diet and do any other sports side.
At what intensity running?
So you can get to the second question, often raised but rarely avoided, what is the optimal intensity for fat loss?If one stops to Finding a simple, one might say that the more you run, the faster you consume energy. This is true for humans and almost all animals but if you want to lose as much fat as possible this truth becomes false. Again take the time to find the correct answer, which is probably different from what too many people ânonnent, repeating what they said.
It is simple when popularized: glycogen used rapid pace is lost when it is necessary to burn fat. It provides indeed substrates essential for aerobic use carbohydrates and lipids. However, the body tends to conserve its glycogen as soon as possible, to have in case of extreme emergency.
So if you run your 100% VMA, you will burn a substantial amount of glycogen, which of course reduce fat intake. Hence the famous phrase: fat burning fire carbohydrates. Understand that glycogen is necessary for the use of fat.
To maintain a recruitment slow fibers rather low and therefore consume fewer glycogen should not run into consuming more than 50% of VO2 max for a sedentary (maximum volume of oxygen a person can consume) and 60-70 % led to a sportsman.
At what point do the cardio session?
The exact time of the day is actually unimportant, although the late afternoon seems when one is better prepared physically and physiologically speaking. A question that often arises is whether it is good or not to do cardio after the workout. The answer to this question is stated above.
The workout uses the glycogen amount that will no longer be available for "burn fat". Therefore avoid doing cardio after weight training if you want to lose maximum fat while maintaining muscle development important.
The reverse, ie to its endurance session before the weight is not really recommended either unless you want to see its performance reduced by lack of energy.
Can I run on an empty stomach?
Still an idea that originated in the abomination that losing fat is only possible after three quarters of an hour of effort.
Not run on an empty stomach is not used to type faster in fat, it is just to burn less fat and promote gluconeogenesis, ie to draw on reserves muscle (muscle protein).
Therefore, avoid running on an empty stomach, especially at the beginning you do not even feel tired but the blow bar is overwhelming!
Why does it happen to have a shot bar after a few minutes of effort?
This limits the anaerobic lactic is not the lack of glycogen but the accumulation of lactic acid in the muscle and muscle pH change. If you feel tired is because of the accumulation of lactic acid which usually occurs between the 3rd and the 15th minute effort. This comes from a pace too high which induces a strong participation of the anaerobic alactic.
The purpose of the training of middle-distance runners in particular is to delay the effect of fatigue as much as possible in order to run at a very rapid rate as long as possible.
Should we eat or drink anything after cardio?
You must drink to compensate for water loss, trace elements and minerals occasioned a session of endurance. Whether or not you plan the session endurance type cardio can have a double effect: the loss of fat but also muscle hypertrophy. It is this second point that has not yet been addressed.
Once the muscle glycogen reduced, the goal is to obtain compensation. This is the lost glycogen is restored to more than 100% and allows for an improvement in its glycogen reserves. Glycogen is stored in the sarcoplasm of the muscle, this overcompensation increase muscle volume.
From this finding, it is not difficult to guess what to take as a snack after the meeting endurance sports.
Just follow these few rules:
The ingestion of solid foods should not be done before one hour after the end of the effort.
Consume a large amount of simple and complex carbohydrates in liquid form to produce an insulin spike.
How often do his endurance sessions?
The goal is to take advantage of this overcompensation while not too tiring the Central Nervous System. Glycogen resynthesis takes place in two phases, respectively during 24 hours and 48 hours. For efficiency and optimal recovery, should therefore leave 72 hours between cardio sessions in a little person driven. This time can be reduced to 50 hours in subjects accustomed to the effort. You decide where you stand, but do not run every day unless we couple a hyper carbohydrate diet and do any other sports side.
