Hey hey hey! How is your day going ?? It was a crazy week here, but everything is fine.
For today’s post, I wanted to talk about cardio dilemmas and what type of cardio to do after bodybuilding sessions. I have the impression that there is a lot of confusion on this subject, and one of the things that prevents people from doing cardio solo is the fact that they do not know what to do. It is so much easier to do it if you have a plan in place.
What types of cardio force training after strength training
Why do we need cardio? How many cardio should we get every week ??
Cardio (also known as cardiovascular exercise) is not only an effective method for burning fat, building endurance and increasing speed, but it is also obviously important for heart health and helps build muscle mass. Cardio consists of everything that maintains our high heart rate for a lasting time. Of this website: “The construction of cardiorepiratory endurance thanks to regular physical activity allows your heart and your lungs to operate more effectively, thus improving your physical capacity to manage stress and reduce your risk factors for several chronic diseases. Regular physical activity helps control obesity, high blood pressure and high cholesterol – with a net result in the reduction in your risk of heart disease almost in two, according to the centers for Disease Control and Prevention, or CDC. By providing weight control, regular exercise also reduces your risk factors to develop type 2 diabetes and certain cancers. In addition, the construction of cardiorepiratory endurance benefits mental health by providing a stamp against anxiety and depression. »»
There are so many cardio methods in the fitness ocean, but I like to break them into 5 main categories:
-Stable state
-Tempo work
-Resistance works
-Hiit (high intensity interval training)
– Active or neat recovery (thermogenesis of activity not exercise, or what I call “an involuntary exercise”, such as gardening, vacuum cleaner, dog walking, cleaning, etc.)
According to NASM, we need at least 150 minutes of moderate intensity cardiorepiratory exercise, 75 minutes of vigorous intensity or a combination of moderate and vigorous intensity exercise per week. The weekly recommendation for resistance training is twice or more per week with exercises for all the main muscle groups (minimum of 1 set of 8 to 12 repetitions for each muscle group). Flexibility and neuromotive exercises (balance, agility, coordination) are also recommended at least twice a week.
Why should we alternate cardio-cardio intensities:
It is so important not only to vary the mode of exercise you do, but also the intensity of the workload.
The body is an intelligent machine and gets used to the same requirements over time. For example, if you browse a painful path for the first time, it is likely that your heart rate is high, your legs will be painful and you will burn a ton of calories. If you start hiking in this same path, every day, for weeks, you may notice that it is starting to feel easy. Your heart rate is not as high, it does not seem difficult to you and you burn fewer calories. In addition, you may start to feel throbbing pain in the outer part of your knees of the slight inclination of the path on one side.
When we alternate the intensities and cardio fashions, it does some impressive things:
-It gives heart a chance to recover and rest. If you do the same crazy Hiit exercises every day, it does not give the heart (which is a muscle! An important …) a chance to rest. This is so important to prevent adrenal fatigue, the symptoms of overtraining and professional exhaustion. High intensity training is fun and great here and there, but Too much exercise at 60% (and more) of your maximum can cause turbulent blood circulation, a pioneer in the accumulation of arterial plates. They are serious friends. Too much time and intensity can cause more harm than good. (Friends who love Orangetheory as much as I, which is why I do not recommend going more than twice a week.)
-You do not work on the same muscle groups regularly, which can help prevent overuse injuries. I think that if you like the cardio of dance exercise, it can be an excellent cardio training to challenge your brain and also encourage lateral movement because we generally do not go from one side to the other.
-You constantly change requests, Encourage the body to work harder and avoid giving it in the cruise control. In other words, you will have more for your money.
How the cardio works with regard to weight lifting / strength training exercises.
Cardio can shrink the body, which makes it an excellent tool for fat loss, but strength training will change the shape of the body. Doing these two things is a great way to get strength, performance, speed, endurance and visible muscle gains. Strength training and cardio-brium calories, which can cause fat loss, but the way you combine them can have a considerable impact on your results.
I have not trained customers for about a year, but I have always been quite strategic about how I understand individual fitness plans. Although I modify it according to unique needs, there is a general mental formula that I like to follow. I am about to reverse all beans with you so that you can use it in your own routine.
What type of cardio to do after each type of training:
* Do not forget that even if I am a specialist certified in weight loss and a personal trainer, I am not your Personal coach – Even if we are real, it would be so fun. Please take this for information purposes and consult a doctor before making fitness changes. These are ways to do so, but not the only ways to do so. Do you do what’s best for you, mmm k?
For cardio, base him on what you did yesterday and what you plan to do tomorrow. Did you have an easy day yesterday? Push it today! Did you do Hiit yesterday? Take an easier climb or a balanced state. Are you planning an intense cardio course tomorrow? Perhaps ignore the cardio entirely and make an active recovery or treat instead. Here is also the thing: you don’t need to do cardio every day. Rather focus on the global movement.
Cardio drive routine only:
-Stable state
-Tempo work
-resistance bands
-Hit and stable
-Chill training followed by HIIT or easy equilibrium state
Strength training: upper body
Cardio options:
-Inly
-Tempo work
-rope or battle with your strength training (to completely tire the upper body and get bonus basic work)
-Hit intervals after strength
-StaiRClimbing or Spin Bike after strength
Strength training: lower body
Cardio options:
-The HIIT drills of the body more civil servants (to completely tire the lower body)
-Ausine Hill Climb (to work the leg muscles differently)
– spin bike or staircase
Strength training: Total body circuit
Cardio options:
-Intestable <- It would be my number one choice if you already made HIIT intervals in your strength training. In the balance state after Hiit can burn more fat, and it looks like a nice break after the intervals
-Tempo work
-Corport of bodywork
– spin bike or staircase
-The HIIT drills from the upper body and bottom from the bottom
Strength training: core
-Yes all go.
If you do cardio after strength training, will it destroy your earnings?
Not if you feed properly. In a word, your body usually burns carbohydrates, then fats and finally proteins (of your muscles: catabolic state). Have protein before your training + rapid combustion carbohydrates if you need energy, carbohydrates and proteins afterwards. (<- I also like to mix a little fat in my post-training for the absorption of nutrients.) Here is an excellent article on snacks before and after training.
Phew. It was a lot !!
So tell me, friends: how many cardio do you do every week? Do you stand the same thing or do you change it constantly?
Oh, and how could I forget! Nothing makes me advance as a good training reading list. Find yours here.
xoxo
Gina
