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Преди да започнем, трябва да направим едно важно уточнение: Какво имаме предвид под кардио тренировка? Въпросът може на пръв поглед да ви се стори елементарен, но не е така. "Кардио" идва английското cardio — съкратено от cardiovascular exercise. На български cardiovascular exercise можем да преведем като "тренировки натоварващи сърдечно-съдовата система". Тоест всяка дейност или активност, която повишава сърдечния ритъм и подобрява функцията на сърдечно-съдовата система, е кардио. Това могат да бъдат силови фитнес тренировки с тежести, високо интензивни интервални тренировки, бягане, колоездене, плуване, танци, кросфит, канго, бокс, дори ако искате — ходене и качване по стълби. Но всички знаем, че когато кажем "кардио", нямаме всичко това предвид. Повечето хора (включително и аз) употребяват думата "кардио" със значението на аеробна тренировка (аеробика). При аеробните тренировки мускулите функционират в аеробен режим — дишането и сърдечния ритъм учестяват, за да осигурят приток на кислород към мускулите. Говорим за ниско до средно интензивни упражнения, които се характеризират с ритмичност и монотонно темпо и които можем да поддържаме за продължителен период от време. Важно е да правим разграничения с анаеробните тренировки (силови тренировки и спринтове), при които имаме кратка продължителност, но висока интензивност — при анаеробните тренировки мускулите не разчитат на кислород за извършване на мускулни контракции. Но стига толкова по темата. За момента просто запомнете, че от тук нататък под "кардио" ще разбираме само "аеробни тренировки". Ползи от кардио тренировките От чисто здравословна гледна точка регулярното изпълнение на кардио тренировки води до: Подобрена функция на сърдечно-съдовата и дихателната системи; Повишена активност на имунната система, което означава по-малко болни дни в годината; Понижен риск от рак, хипертония, атеросклероза, инсулинова резистентност и диабет и много други заболявания; Изпълнени правилно, кардио тренировките спомагат също за мастното изгаряне, повишават издръжливостта и дават добро настроение. В по-продължителен период аеробните упражнения подобряват капиляризацията, което води до по-хубаво кръвонапълване на мускулите. За кого са подходящи Подходящи са за всеки. Независимо от целите, телесния тип и опита на трениращия, аеробните тренировки имат място във всяка фитнес програма. Разбира се, веднага правя уточнението, че обемът и честотата на кардио тренировките не е еднаква за всички. Един 55-килограмов ектоморф би се нуждал от значително по-малко кардио от един 120-килограмов ендоморф. Кардио тренировки за начинаещи Целта при начинаещите фитнес ентуасиасти е развитие на сърдечно-съдовата и дихателната системи. Кардио занятията се провеждат в зала или на открито. Три пъти седмично е едно добро начало за всеки начинаещ. Ако например изберете бягане, започнете с 2.5 km, ако сте мъж, и 1.5 km, ако сте жена. Поддържа се постоянна скорост, като първоначално не е необходимо да засичате време. Ако не успеете да пробягате разстоянието наведнъж, редувайте бягане и ходене. Целта е на следващата или по-следващата тренировка да пробягате цялото разстояние наведнъж. С течение на времето постепенно увеличавайте разстоянието, докато не достигнете 4 km за мъже и 3 km за жени. Сега е моментът да започнете да засичате времето си. Стремете се със всяко следващо занимание да подобрявате постижението си. Хубаво е този метод за начинаещи да се спазва около 18 месеца. Така ще развиете сърдечно-съдовата и дихателната си системи и капиляризацията. Кардио тренировки при качване на мускулна маса По време на основен период аеробните тренировки спомагат за "чистото" качване на мускулна маса с минимално натрупване на мазнини. Тренировките се провеждат 1-2 пъти седмично (може и в нетренировъчни дни). Подходящ вариант са високо интензивните интервални тренировки (HIIT), които комбинират аеробния и анаеробен режим. Правят се следните 6-8 кръга: 15-20 секунди спринт последвани от 1 минута леко бягане. Желателно е всеки спринт да не се започва с пулс по-нисък от 120 удара в минута. Кардио тренировки при чистене на мазнини По време на състезателен период целта е засилено мастно изгаряне, орелефяване на тялото и сепарация на мускулите. Кардио заниманията се провеждат 3-5 пъти седмично. Сърдечният ритъм не трябва да надвишава 135 удара в минута. Използването на неопренови колани, клинове и т.н. е голяма грешка. Това не само не засилва изгарянето на мазнини, но води до загуба на много вода и минерали, които трябва после да възстановим чрез храната. Може да провеждате кардио тренировките сутрин на гладно, но продължителността в този случай не трябва да надвишава 30-40 минути. Прекалено обемните кардио тренировки понижават нивата на тестостерон при мъжете и нивата на естрадиол при жените, което оказва неблагоприятен ефект върху резултатите. За засилен ефект може да приемате L-карнитин (за предпочитане течен) 30 минути преди тренировка. Повече за действието, дозирането и ефекта на L-карнитина научете тук. Други статии по темата, които е хубаво да прочетете: Кардио тренировки Част III: Видове кардио упражнения и брой изгорени калории Снимка: Flickr Creative Commons
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Before we begin, we must make an important clarification: What do we mean when we say cardio workout? At first, the question may seem simple but is not. "Cardio" is short for cardiovascular exercise. This is a type of workouts loading the cardiovascular system." I.e. any activity that increases the heart rate and improves the function of cardiovascular system is cardio. This can be power fitness training with weights, high-intensity interval training, running, cycling, swimming, dancing, CrossFit, cangoo, box, even walking up stairs. But we all know that when we say "cardio" we don’t mean all this. Most people (including me) use the word "cardio" as a description of aerobic training (aerobics). During cardio muscles function in aerobic mode - breathing and heartbeat increase to ensure the supply of oxygen to the muscles. We are talking about a low to moderate intensity exercise, characterized by rhythmic and monotonous pace which we can keep for a long… Read more → Before we begin, we must make an important clarification: What do we mean when we say cardio workout? At first, the question may seem simple but is not. "Cardio" is short for cardiovascular exercise. This is a type of workouts loading the cardiovascular system." I.e. any activity that increases the heart rate and improves the function of cardiovascular system is cardio. This can be power fitness training with weights, high-intensity interval training, running, cycling, swimming, dancing, CrossFit, cangoo, box, even walking up stairs. But we all know that when we say "cardio" we don’t mean all this. Most people (including me) use the word "cardio" as a description of aerobic training (aerobics). During cardio muscles function in aerobic mode - breathing and heartbeat increase to ensure the supply of oxygen to the muscles. We are talking about a low to moderate intensity exercise, characterized by rhythmic and monotonous pace which we can keep for a long… Many of you are probably facing the same dilemma: To gain mass or to lose fat? If you want to achieve some progress you must resolve this problem. Otherwise you will be in eternal stagnation (plateau)! But before we go deeper into the matter, let's clarify the difference of “gaining” and “cleaning”: If you are gaining mass, then your main goal is to develop your muscles (general cycle). If you are “cutting” your main goal is to burn fat (competitive cycle). You might be wondering why you had to choose between the two. Can’t you just gain muscles and burn fat at the same time? Unfortunately it is almost impossible (unless you're a beginner and you have a high body fat %). Therefore, in most cases, you have to emphasize on building muscle mass or on fat loss. There are two approaches: right and wrong Unfortunately, most people don’t distinguish the two. To achieve the best results: While you’re bulking you need to gain muscle… Read more → You made the decision to lose weight and get in shape. The way you had to walk was long and difficult, but you have made great efforts and the result is visible: looking in the mirror, you understand that you got rid of almost all the excess weight. You are now at the last stage, a step away from the sporty form and then there’s the so called "Stubborn fat" standing in your way and removing them proved to be mission impossible. You eat healthy, continuing to train as you did it to this time, but whatever you can’t fight them. But why? What distinguishes the last remaining fat from others? What makes them so stubborn and intractable? To answer this question, we must look deeper, what is the process of burning fat in our body. As each of you knows fat is stored in fat cells. So, to begin the process of burning them, they must first be mobilized (to be released from the cells) through a process called lipolysis. Various receptors are found in the fat cells and depending… Read more → In the first part of the article you learned the fundamental principles in the preparation of a diet during the base period (when increasing the muscle mass). In today's article I want to talk a bit about preparing diet during training period (when burning excess fat). Diet during training period During the training period things are different. The first difference comes from the fact that you have to be mainly in a caloric deficit. This is achieved in two ways: by restricting food and / or by increasing physical activity (sports deficit). If you want to clean slowly but steadily and hold the results, I recommend a combination of both methods. Do not reduce food too much (otherwise the body enters in starvation mode and your metabolism slows down), but simply increase the volume of strength training and increase cardio. Another thing that can help is 30 minutes prior to take L-carnitine and drink green tea, which contains the amino acid l-theanine. You must comply and what… Read more → Many people try to prepare diets themselves but don’t know how to combine foods. This article is just for them. Note: Sample foods and quantities are based on my metabolism, my physique and my workouts. Do not use the same amounts if you don’t know what you do. Diet during the preparatory period Note: The preparatory period is to increase muscle mass. Breakfast It must be present in the diet. I encourage you to take a good big meal, which is rich in all nutrients. Breakfast example: 200 g yoghurt 100 g oat flakes 1 dose of protein 1-2 eggs (eggs are required for fat-soluble vitamins) Second Breakfast I suggest something light: 30-50 gr nuts for example Lunch Here it depends on when you planned your workout. Overall I personally try to train about two hours after lunch, so I can obtain the necessary carbohydrates and proteins, and to eat something light in the evening so as not to suppress growth hormone levels. I recommend you eat slow carbohydrates + protein. Read more → Regular physical activity improves digestion and some of the main body processes, increases energy and endurance, increases muscle mass and burns fat, lowers blood cholesterol as a whole and at the same time increases the ratio of "good" to "bad" cholesterol. Moreover, physical activity reduces stress and anxiety that contribute many diseases. It helps mood, enhances the feeling of well-being and reduce anxiety and depression. Types of physical activity Physical activity includes a variety of movements and activities Aerobic exercises - Improve the body's ability to use the fuel and oxygen. Such activities are swimming, cycling, running and fast walking. They are good for the cardiovascular system due to increased blood supply to the entire body with oxygen. Done only twenty minutes per day intensive aerobic exercise are sufficient to lower blood pressure and strengthen the heart. Exercises with range of motion are designed to maintain maximum movement of a joint,… Read more → If you've ever tried to limit consumption of sugary foods, you may have realized how difficult this is. Most people don’t even confess that they can’t live without chocolate, ice cream, waffles, croissants... Recent studies show that hunger for sweets is not solely due to a lack of motivation - there are a series of biochemical processes that explain why we can’t give up sugar. Modern food industry I would hardly surprise you if I tell you that the food we eat today have nothing to do with those of the past. Instead of being grown naturally in nature, modern food is produced and modified in factories and plants. Many of the sweet products on the market contain almost no natural nutrients - only refined ingredients such as wheat flour, white sugar, harmful sweeteners (glucose-fructose syrup, aspartame, etc.), Hydrogenated fats, and others. And to give them a nice look a bunch of artificial flavors and preservatives are added. The aim of manufacturers is to create… Read more → This is one of the main issues related to losing weight, but most people have built misconception. If you believe that aerobic (cardio) exercise is the most efficient way to burn fat, then you are among the 99% of the population who think wrong! The great deception! One of the biggest mistakes is the misunderstanding of both types of exercise. Most people believe that treadmills and other cardio equipment are just for fat burning, and strength workouts are to build muscle mass... You are in a great deception! Things should be considered at hormonal level, not just superficial. The idea of this false belief is based on cardio being done in aerobic mode (in the presence of oxygen), and fats are broken down and used for energy only when you have enough oxygen for oxidation to occur. Anaerobic exercise (strength training) is done in a shortage of oxygen (oxygen debt) and therefore the main fuel are not fat and glycogen in the muscles and liver. Seen in this way everything seems… Read more → Hello, friends and readers of Fitbg.net! Every day I have to answer the question “What to do first: Cardio and strength training?” So I decided to synthesize precise and clear answer and to share it with you in my personal blog. What is the difference between these two types of workouts? Monotonous cardio in which you sustain pulse in a relatively stable range is a type of aerobic workout. It is important to make a distinction with HIIT workouts which are a mixture of anaerobic and aerobic mode: alternating high intensity and low intensity intervals. Here we will talk about traditional cardio and strength (anaerobic) workouts. What is the difference between them? In the aerobic workout your muscles use oxygen to burn carbohydrates and fat, while with anaerobic loads, muscle cells rely on chemical reactions without the participation of oxygen - the energy source is glycogen. Aerobic or anaerobic workout: What to do first? If you go in a gym and look around, most… Read more → Often it can be a really difficult task to be physically active and maintain good physical shape. The main obstacle that stands in our way is life itself. It seems that it’s ready to make a joke with us every time we make plans, breaking them to pieces. You grab your fitness card, eagerly waiting for the working day to be over, but at the last moment additional tasks that can not wait appear. To top it all, then you fall in traffic. Helpless behind the wheel considering options to jog in a nearby park. Life, however, has its own opinion, because outside starts raining ... This of course is just a scenario. Though the reality is not much different. For the majority of people working out at home is not a temporary solution but their only choice. Perhaps many of you are also in a similar position. Therefore, in today's article I decided to draw special attention to the cardio workout at home. Cardio workout at home To do a quality cardio you do not need treadmill, stationary… Read more →