Cardiotrainings strengthen a cardiovascular system and allow to make an organism more hardy. Run, driving by bicycle, swimming and other belong to them. These sports not really to liking that who tries to make relief a torso or quicker to get rid of extra kilos, including them insufficiently effective. But actually cardiotrainings make the significant contribution to development of a muscular system and burning of calories — about them further in article.
Influence of cardiotrainings on growth of muscles
Let's consider why it is necessary kardio at a set of muscle bulk. The fact is that such trainings force to work big group of muscles which are not involved at power exercises. At the expense of it various processes in an organism accelerate, in particular, the metabolism improves, so, disintegration products are quicker removed.
It in turn affects intensity of restoration of muscle fibers therefore muscles will quicker grow. Besides the endurance of an organism because of strengthening of heart increases that will give the chance to increase duration and loading of power trainings.
Learn what to do if muscles after the training hurt.
For those who dream to keep muscle bulk the so-called interval cardiotraining will be ideal option. In it the speed and loading when performing exercises alternate: as a result fat without loss of muscle bulk is quicker burned.
Combination kardio and power training
It is possible to do exercise on strengthening of a cardiovascular system to or after the power occupations and also alternating them. In each option there are features.
Kardio after power
It is favorable to combine in such order of a training that who wishes to get rid of excess weight quicker. Power loading forces an organism to burn intensively carbohydrates, in particular, a glycogen. By the end of its training in muscles there is a minimum and when the turn of exercises on development of endurance comes, the organism is forced to spend the reserve reserves of fat which are in fat layers to receive the necessary amount of energy.
It is necessary to remember that at the wrong distribution of loadings together with fat also muscle bulk can leave. Therefore it is desirable to combine easy and average weight at occupations at power trainings with low loading at cardiotrainings.
Important! From run as from kardio exercises it is better to appear as during it there is big load of knee joints that is not really good with a large number of extra kilos.
In this situation occupations on exercise bikes or intensive walking as well as possible will approach. Loading needs to be increased gradually: at first 15 minutes (or how many you will be able, but it is better not less), then 20, etc., on increase — it is desirable to reach up to 60 and more minutes. You should not do too long kardio occupation in the first day.
Before a power training
To execute at first kardio exercises, and then it can pass to power loading not to everyone, the full-fledged cardiotraining is not 10–15 minutes of warm-up on the racetrack or the exercise bike. It has to last not less than half an hour to bring desirable result. After 30–60 minutes of occupations the unprepared organism will hardly be able to find forces on the full program with a weight. Therefore if you have no elementary general physical training or there are problems with excess weight, then to put a power training as finishing it is undesirable.
It will be useful for you to esteem how it is correct to begin to be engaged to the beginner in gym.
Separate power and kardio loadings
As we see, performance in one day of both types of exercises is suitable not for all therefore it is the best of all to alternate. As the option is to carry out them every other day: day one, day another. Usually so bodybuilders are engaged. At such schedule of occupations there is an opportunity to carry out a full-fledged complex of both types of exercises, and there will be time for recovery of muscles. Besides, if to find more time for exercises on maintenance of high frequency of a warm rhythm, the endurance of an organism develops more intensively, so, it is possible to increase the weight of bars, dumbbells quicker. If you the beginner and to you cannot do daily occupations, even at alternation of types of loading, then it is possible to carry out exercises on strengthening of cardiovascular system one-two in a week.
Whether you know? Dumbbells — the easiest and available way of fight against excess weight and inflatings of muscles. Their ancient Greeks thought up, but used for increase in range of a long jump (rejected them back).
As we see, the occupations directed to increase in endurance are very useful as at enrollment and deduction of muscle bulk, and at fight against excess weight. Not important, what you set the task for yourself: the beautiful torso or ideal weight, the main thing is not to be overzealous and observe in all dosage.