How correctly to do cardio after weight training?

Usually, bodybuilding fans do not revere cardio after strength training, considering it a necessary tedious routine. After all, his goal is only to maintain the percentage of fat at the required low level. Many are wondering whether cardio is necessary after strength training. Do they have any real sense? Why cardio after strength training generally should be done, and how to achieve the correct combination of one with another, so that the effect is maximum?

What is cardio?

It is understood by all known exercises for endurance and strengthening of the heart and blood vessels. They are performed, both in the conditions of the gymnasium and in nature. Classical examples of cardio training can serve as classes in running and walking, swimming or cycling. In this case, we do not mean short-term 10-minute runs before the main workout (i.e., warm-up), but continuous training for 20 minutes to an hour.

So, we will try to consider their necessity, duration and competent combination with the main ones. Is it possible to do cardio after weight training, or better before it? Absolutely unequivocal answer to the question of the ideal method does not exist. Cardio is allowed to be done in the morning before strength training or at its end, as well as in the evening or at any time when you have energy and free time. Which 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 exactly we grow thin

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

The most common form of such training is low-intensity cardio. It consists in running or riding a bicycle, but with a small and stable speed. Energy in this case is extracted from the fat stores of the body, and not received throughout the day with food carbohydrates. This will happen if the morning low-intensity cardio is performed on an empty stomach (the so-called hungry cardio) or cardio after a strength training, when the energy reserve in the body is minimal.

How to organize it

Here are a few options for combining cardio with power: if your goal is to destroy as much fat as possible, try:

• Do cardio before training or immediately after it.
• Do it on the same day as the power, but divided by an interval of 6 hours or more.
• Reserve under cardio a separate day, when you do not have a power (for example, alternate them among themselves).

Cardio after Strength Training: Pros and Cons

If your goal is to increase muscle mass or keep it, then it is not necessary to do cardio before the basic training. We repeat - we are not talking about a ten-minute cardio operation, which is always necessary. This is due to the fact that for a basic lesson you will need a good supply of energy, having spent that on a full-time occupation, you will negate the effect of power.

And yet - is cardio better before or after weight training? The conducted researches confirmed the fact that among athletes with an equal level of mastery, those who did not consume cardiac strength beforehand could overcome more weight.

It is not very welcome in this case, such activities and immediately after the power. There is a risk of loss of accrued muscles. In the end, a fan-pitching, concerned with the relief of muscles, cardio is not so necessary. After all, the reserves that the muscles require for their own growth and the ability to recover fully recover on him.

The best option

The same, whose goal - neat, harmonious looking muscles and as little fat as possible, cardio after the strength training is allowed, but with the right load. The amount of glycogen, that is, energy at the end of the main occupation is minimal, and the pace of cardio should be moderate for 30-45 minutes. Thus energy will be taken basically from fat stocks.

Morning cardiozanaty with a similar purpose should be carried out for 20 minutes and separately or with a large gap in relation to force - for the preservation of muscles.

As you know, to train muscles, you need training with a good power load, as well as a large amount of high-calorie food. In addition, time for proper rest and recovery. If the percentage of fat you are not too worried, from cardio can with a light heart to refuse.

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

If you are concerned about the high fat percentage of cardio, you still need it. Perhaps, the ideal regime will be holding them on rest days between power (that is, every other day). In total, it takes from 3 to 4 days a week, and you should do everything on an empty stomach in the morning or take a protein. It is recommended that a couple of days from these four engage in a low-intensity pace.

Since cardio after strength training requires additional free time, which does not have everything, one has to resort to a compromise. It is important to determine the priorities - if at the head of all pumped muscles, the number of forceful occupations should be at least three per week, all the rest - if possible.

To save time on street jogging or cycling trips, do not spare money for an elliptical trainer or a treadmill. We remind you once again - it is not desirable to engage in them together with force (that is, during the same day).

Do not overeat

Want to lose weight - watch your diet. No cardio, on any scale, will help get rid of fat in case of excess calorie intake (simply speaking, overeating). After all, "swallowing" a hundred or two is easy, and it is much more difficult to spend.

For example, the average intensity of running for half an hour will save you only from three hundred kilocalories, which in physical terms is half a piece of chocolate or 3-4 pieces of bread. Having lunch in a fast food restaurant and having received "extra" kilocalories in quantity from one thousand to one and a half, you can get rid of them, running at least two or two and a half hours.

And do not starve

The other side of the coin - a large amount of training combined with a "hungry" regime will lead to a lack of muscle growth. Conclusion - to limit yourself too much should not be, but the food should be correct, the fats - useful, the proteins - full, and carbohydrates - treat the category of slow. "Good" food at the same volume will give you a smaller number of calories.

If we talk about low-intensity cardio, then someone recommends performing it exclusively on an empty stomach, while others are categorically against this approach. Arguments of supporters - in this case, the body begins to extract energy directly from its own fat stores. That is, using a portion of carbohydrates just before the session, you will not spend them, but keep it intact. And it's not that they are forbidden to use them before cardio. Their task - the subsequent provision of the body with a reserve of energy throughout the rest of the day.

How is it better?

Those who oppose the "hungry" cardio, refer to the results of studies that claim that fissile fats require for their own transportation energy obtained solely from carbohydrates. That's why breakfast before the session is necessary.

On this score, there is probably no definitive and unequivocal opinion. All that remains to be advised is - try to experiment in both directions, paying attention to the result and the level of your own comfort.

It is believed that a protein-carbohydrate snack half an hour before the morning workout in any case will not hurt. It can consist, for example, of a small (50 grams) portion of oatmeal and a cup of protein whey. Energy in the body during this training comes, as with the power, from carbohydrates. If cardio does not apply to low-intensity, then it will take a lot of it at once, to which fat reserves are not suitable - from there it is "extracted" slowly enough.

Follow the calories

As already mentioned, the goal of morning cardio training is not burning the maximum energy. The task here is different - the "dispersal" of metabolism and activation of it with the calculation for the entire coming day. Having achieved this goal, you will spend later a greater number of calories, even resting or doing sedentary work.

In this regard, morning cardio training has some similarity with the power card, and that is why it is not recommended to strictly approach it on an empty stomach. But the number of calories planned for such a snack should be included in the sum of the entire daily calorie content, and not go to it an additional "plus". Do not damage after such training a portion of protein shake with a ratio of proteins and carbohydrates one to two.

The choice is yours

An unequivocal answer to the questions, whether cardio after strength training, and which of its species is better and more effective, will not be given to you. To achieve meaningful results, it is recommended that the nature of the training be changed periodically. That is, alternate interval high-intensity occupations in the form of, for example, fast running or riding a bicycle, with low-intensity ones.

The conditions and places of their holding are of no fundamental importance. It can be a gym, and just a street where fresh air will be a big plus. But there is a risk of missing classes in case of bad weather. The choice of simulators is also unlimited. It is more important to monitor the degree of intensity, in particular, by performing intervals at a high tempo, applying the efforts to the maximum.

That was not boring

While practicing on the simulators, do not forget that this requires a separate from the strength training of the day. In order not to get bored, it's important to properly motivate yourself. To do this, you can try to perform cardio of different types - for example, today you "go up the hill" on the treadmill at a rather slow pace, tomorrow - intensely engaged in an elliptical simulator.

This alternation will diversify the workout and relieve the routine. Quick lessons should be accompanied by your favorite music, and long and leisurely cardio sessions on the simulators can be conducted accompanied by your favorite TV series.