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The Importance of Eating And Exercise Do you enjoy food and exercise? Anytime you упражнение, вие правите това, за да се опита и да се поддържа добро здраве. Можете също така знаем, че трябва да се яде, както и, така че тялото ви ще има енергията, която трябва да упражнява и поддържа за ежедневните задачи на живота. Learn about the importance of eating and exercise here! You want to follow these free eating and exercise tips to improve your body and overall health. За вземане на най-доброто от вашия спорт, какво ядете преди и след тренировка е много важно. Без значение, ако ще да се прави кардио тренировка или тренировка резистентност, винаги трябва да го направи точка да яде балансирана комбинация от протеини и въглехидрати. Това, което прави, че определянето на процент от въглехидрати и протеини консумирате е дали или не правите кардио или резистентност упражнения и ниво на интензивност, която смятате да работите в. Идеалното време за вас да ядете преди тренировка хранене е един час, преди да започнете. Ако имате намерение да работите при ниско ниво на интензивност, трябва да държите preworkout хранене до 200 калории или така. Ако имате намерение да упражнява най-високо ниво на интензивност, най-вероятно ще се нуждаят от вашата храна да бъде между 4,000 and 5,000 calories. Тези от вас, които правите кардио сесия ще трябва да се консумират смесица от 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise. For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you exercise. Eating after you exercise is just as important as your pre workout meal. Всеки път, когато упражнения, дали неговата кардио или резистентност, you deplete energy in the form of glycogen. The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system. Keep in mind that mostly during resistance упражнение, ще съборят мускулната тъкан чрез създаване на микро сълзи. Какво означава това, is that after a workout, your muscles will instantly go into repair mode. Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen. Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Също, try to consume 30 – 50 grams of three types of carbs after you exercise. After your cardio workout, че е добре да се яде в рамките на 5 – 10минути. Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein. Unlike cardio workouts, resistance workouts will break down muscle tissue by creating micro tears. You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength. The carbs will not only replace the lost muscle glycogen, но също така ще помогне на протеина се в мускулните клетки, така че може да се синтезира в структурен протеин, или мускул. After your resistance упражнение, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast. The blood in your muscles will help the repair process by removing the metabolic waste products. We hope that these tips helped you truly understand the importance of eating and exercise as a whole. Happy eating and exercise to all! ————— Запомни: За да получите годни бързо с най-добрите фитнес съвети и техники, трябва да сте постоянни с вашия фитнес рутинни. С всички наши фитнес статии, програми, видео и книги; Можете да започнете обучение веднага и да научите как да спечелят мускули като никога не сте имали преди. Започнете да загубите тези излишни килограми и Отърви се от тази корема мазнини с най-добрите фитнес съвети и техники достъпни за вас онлайн. Няма значение къде сте в света; САЩ, ВЕЛИКОБРИТАНИЯ, Канада или някакви други страни. Stick с добро хранене план, упражнение рутинни и вие ще се насладите на вашия славен резултати в нито един момент. Останете в зоната си фитнес прикрепвам винаги!
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Cardio Exercise Tips Lorg fíor leideanna a fheidhmiú cardio? Everyone has wondered at some point in time which cardio exercise is better. Chun é a chur i dtéarmaí simplí, dá cleachtaí déine íseal agus ard cabhrú leat a sruthán amach saill comhlacht. Is í an cheist anseo a bhfuil an is éifeachtaí chun sruthán amach saill comhlacht níos mó. Nuair a fuair eolaithe den chéad uair le linn cleachtaí dian, dó do chorp glycogen, a bhfuil foirm de carbaihiodráití stóráilte atá stóráilte i do ae agus matáin le haghaidh fuinnimh. During low intensity exercises, beidh do chorp sruthán a lán saille. Má ghlactar le d'wondering cibé acu atá nó nach n-oibríonn sé, the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines, it still makes you wonder how it can be. The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running, the body will burn a lot more calories. Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well. To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won’t be converted to body fat when they are left unused for energy. High intensity cardio exercise will juice up your metabolism even after you have completed your workout. Cad a chiallaíonn sé seo, is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout. Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity. Is féidir leat a instealladh cleachtaí déine ard i do workout cardio ag a thabhairt isteach roinnt oiliúna eatramh. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Ansin, walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point, ach malartach do rith agus siúl don chéad 15 nóiméad go dtí go bhfuil tú críochnaithe. Ceann de na rudaí is fearr faoi cardio go bhfuil an níos mó a dhéanann tú é, an fuinnimh níos mó go mbainfidh tú. Beidh Cardio cabhrú leat calories sruthán, although its more useful for keeping your energy levels high. If you’ve never tried cardio before, you should give it a shot. If you like to exercise, you’ll find cardio the best way to boost your energy and keep in top shape. Má tá tú díreach ag tosú amach, you’ll want to go slow and keep your cardio exercise in track – mar tá sé an-éasca a overexert tú féin. Did you like these cardio exercises tips? We will be posting more exercise and fitness tips for you soon. ————— Remember: To Get fit quickly with the best fitness tips and techniques, you have to be persistent with your fitness routine. With all of our fitness articles, programs, videos and ebooks; you can start training right away and you learn how to gain muscles like you never had before. Start to lose those extra pounds and get rid of that belly fat with the best fitness tips and techniques available to you online. It doesn’t matter where you are from in the world; USA, UK, Canada or any other countries. Stick with a good nutrition plan, exercise routine and you will enjoy your glorious results in no time. Stay in your fitness fix zone always!