How to do cardio after strength training?

Usually the fans of bodybuilding are not too revere cardio after strength training, considering it a necessary tedious chore. After all, his aim is only maintaining a fat percentage at the required low level. Many are wondering whether cardio after weight training? Do any real good? Why cardio after weight training in General should do, and how to achieve proper alignment with one another to effect the maximum?

What is cardio?

It is known to all exercise endurance and strengthening heart and blood vessels. They are as in the gym and outdoors. Classic examples of cardio can be Jogging and walking, swimming or Cycling. In this case, we do not mean short 10 minute jog before the main workout (ie. workout), and continuous occupation for 20 minutes to an hour.

So, we will try to consider their necessity, duration, and proper combination with basic. Is it possible to do cardio after strength training, or better to her? No clear-cut answer to the question about the ideal method does not exist. Cardio is allowed to do in the morning before strength training or after its completion, as well as in the evening or at any time when you have the energy and free time. What hour of the day to choose, decide for yourself depending on the intended purpose (and it can be reduced to muscle growth or weight loss).

When we lose weight

It is believed that performing cardio in the morning stimulates the metabolism and sets its level increased throughout the following days. That is, regardless of daytime and evening activity (even if it is zero), you burn during the day more calories.

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The Most common form of such training is low-intensity cardio. Is it in running or Cycling, but with a small and stable rate. Energy in this case is extracted from the fat reserves of the body, not obtained throughout the day with food carbohydrates. It will happen, if the morning low-intensity cardio will be done on an empty stomach (so-called hungry cardio) or is cardio after strength training when the energy reserve in the body is minimal.

How to organize

Here are a few options on combining cardio with strength: if your goal is to destroy as many of fat mass, try:

• To Do cardio before workout or immediately after it.
• To Do it on the same day as a power, but dividing the interval from 6 hours and more.
• Reserve cardio a separate day, when you have not provided power (e.g., alternating between them).

Cardio after weight training: pros and cons

If your goal is to increase lean mass or preserve it, until the main workout cardio to do. Repeat - we are not talking about ten-minute cardiacassist required always. This is due to the fact that the basic classes you'll need a good supply of energy, which is spending a full class, you will negate the effect of the power.

And yet - is cardio better before or after weight training? Conducted studies have confirmed the fact that among athletes with equal level of skill to overcome more weight are those who do not spend the pre-power on cardio.

Not too welcome in this case, such classes and immediately after power. There is a risk of losing your extended muscles. In the end, fan-rocking and occupied by the relief of muscles, cardio is not so necessary. Because it takes those reserves, which require the muscles to grow and fully recover.

The best option

Those whose goal is a neat, harmonious-looking muscles and less fat, cardio after strength training is permitted to do, but with the proper loads. The amount of glycogen that is energy upon completion of basic classes is minimal, and the pace cardio should be moderate for 30-45 minutes. The energy is taken mostly from the fat reserves.

The Morning cardiotheater with a similar purpose should be 20-minute and alone or with a large gap against the force for retaining muscle.

As you know, to pump up muscles, need exercise with good strength, and a large number of calories. In addition, the time for rest and recovery. If the percentage of fat you are not too concerned, cardio can with a light heart to refuse.

Cardio after weight training for weight loss: the principle of alternation

The case concerns a high fat percentage of cardio you'll need. Perhaps, the ideal regime would be carrying them in the days of rest between power (i.e. through the day). Just typed 3 to 4 days during the week, and done everything you should on an empty stomach in the morning or by taking protein. It is recommended that a couple of days of the four to engage in low-intensity pace.

As cardio after strength training requires additional free time, a feature which not all have to resort tocompromise. It is important to decide on priorities - if at the head of the bulging muscles, the number of power training should not be less than three a week, everything else - possible.

To save time on the street Jogging or Bicycle trips, spend some money on an elliptical trainer or a treadmill. As a reminder to do them together with a power (i.e. during the same day) is not desirable.

Overeating

You Want to lose weight follow the diet. Neither cardio nor to what extent will not help to get rid of the fat, if the excess calorie intake (simply put, overeating). After "swallow" a couple of hundred of them easily, and spend much more difficult.

For Example, a medium intensity Jogging for an hour will save you only three hundred calories, which in real terms is half of chocolate or 3-4 slices of bread. After lunch in the institution of fast food and getting "extra" calories in the amount of from one thousand to one and a half, you will be able to get rid of them, running at least two to two and a half hours.

And fast

Other side of the coin - a large number of training in combination with the "hungry" mode would result in a lack of muscle growth. The conclusion is to limit yourself too much should not be, but food should be the right fats - healthy, protein - full, and carbohydrates belong to the category of slow. "Good" food with the same volume will give you fewer calories.

If we talk about low-intensity cardio, then someone recommends it exclusively on an empty stomach, while others oppose this approach. The arguments of the proponents - in this case the energy of the body begins immediately to get from your own fat reserves. That is, used immediately before occupation of a portion of carbohydrate, you would not be using them, and keep your integrity. And it's not that it is forbidden to use them before cardio. Their task is subsequent the body's supply of energy for the rest of the day.

What is better?

Those who are opposed to "hungry" cardio, refer to the results of studies claiming that the fissile in the lesson require fats for their own transportation energy exclusively from carbohydrates. That's because the Breakfast to the classes needed.

A Final and definite opinion on this account, perhaps, does not exist. All that's left to suggest is try to experiment and in fact, in the other direction, paying attention to the result and level of comfort.

It is believed that a snack of protein-carbohydrate nature for half an hour before a morning workout in any case will not hurt. It can for example consist of a small (50 gram) serving of oatmeal and a Cup of protein of serum. The energy in the body during a workout goes, as in force from carbohydrates. If cardio does not apply to low-intensity, it will need a lot at once what fat reserves are not suitable - there it is "mined" very slowly.

Watching the calories

As already mentioned, the purpose of morning cardio is not burning maximum energy. The task here is another - "acceleration" of metabolism and active engagement with the expectation of the day ahead. Having achieved this goal, later you will spend more calories, even while resting or doing sedentary work.

In this regard, the morning cardio has some similarities with the power, and therefore, strictly on an empty stomach to approach her still not recommended. But the number of calories planned for this snack, must enter the sum of all daily calories and not to go to her additional "plus". Not hurt after a workout serving of protein shake with a ratio of protein and carbohydrates one to two.

The Choice is yours

A Definite answer to the questions, you can do cardio after strength training, and what types of better and more effective of all, nobody will give you. To achieve meaningful results it is recommended that periodically the nature of the training to change. That is, alternate the high-intensity interval sessions, e.g. fast Jogging or Cycling, low-intensity.

Terms and location not of fundamental importance. It could be a gym, and just up the street, where the biggest advantage will be fresh air. But there is a risk of missing classes in case of bad weather. Selection of trainers is also unlimited. More important to monitor the degree of intensity, in particular, performing intervals at a high tempo, force is applied to the maximum.

To have fun

Doing to the gym, don't forget that it requires a separate from weight training days. To avoid boredom, it is important to motivate yourself. For this you can try to perform cardio of different types - for example, today you "go uphill" on a treadmill at a fairly slow pace, tomorrow is intensively engaged on the elliptical trainer.

This alternation of variety to the workout and will save you from routine. Fast classes should accompany your favorite music, and a long and leisurelycardiosense in simulators can be carried out accompanied by the beloved television series.