To run or not when exercising in the gym? How does running affect metabolism and muscle growth? You can find answers to these and more interesting questions here. Many athletes, and especially beginners, are interested in the question - is it possible to combine running and bodybuilding? At the same time, this question is relevant for the reason that running is one of the most common types of aerobic exercise, and every person has encountered it. Let's take a look at the compatibility of running and bodybuilding.
Positive aspects of running
Let's start with the positive factors that running can provide:
- Increases metabolism;
- Accelerates the processes of elimination of toxins and toxins from the body;
- Increases the response of the central nervous system to strength training;
- Accelerates the growth of slow fibers;
- Normalizes blood flow and improves the performance of the cardiovascular system;
- Accelerates recovery processes after high volume strength training;
- Accelerates the process of burning excess calories;
- Promotes the growth of small muscle fibers required for strength training.
Perhaps some points require explanation, and let's start with the effects of running on the central nervous system. Under the influence of cardio, special cells of the nervous system are activated, which synthesize catecholamines. These substances are catalysts for human excitability. The higher their level, the better the general condition of people and the feelings are manifested more sharply.
But the question of burning calories seems to be somewhat controversial. With strength training, more energy is burned and this process lasts for a long period of time. It should also be remembered that strength training allows muscle tissue cells to rebuild, in contrast to cardio loads. In addition, the more muscles, the more calories are expended to maintain them. And in conclusion, we note the pumping effect, which is very effective in combating excess fat.
Now we should talk separately about the impact of running on the performance of the heart. It is generally accepted that running is the best way to train the muscles of this organ. No one will argue with the fact that a healthy heart is very important for athletes, however, as well as for all people. Since the bodybuilder's body needs to maintain a large muscle mass, the load on the heart increases and it also needs to be trained to avoid imbalance. However, when talking about training the heart muscle, everyone often forgets what this process looks like. The heart should beat faster than in a normal human condition. But even with power loads, the heart works very actively, and this load is interval, and not constant, as during running. Although, if a runner maintains his heart rate in the range of 110 to 130 beats per minute, then it will be a very good workout for the heart muscle. However, in practice, this is quite difficult to achieve. As a result, it turns out that there is no difference in the effect of running and bodybuilding on the heart. But with all of the above, it should be noted that running can be different. If we talk about its compatibility with bodybuilding, then it is necessary to approach this issue in terms of the goals that the athlete faces during strength training. If you are gaining weight, then you should give up running or keep these activities to a minimum.
You should give up long-distance races during the period of the mass-gaining cycle, and use only short sprints. This is due to the fact that during running a short distance, up to 100 meters, processes occur in the body that are very close to those that can be observed when working with weights. You also need to get a lot of work done in a short amount of time.
In turn, during long runs, you use a calm pace, which increases the catabolic state, which leads to a loss of muscle mass. If you use sprint running in your training program, you can increase the explosive strength of the legs and their power. Well, a warm-up in the form of a short five-minute run will perfectly prepare you for the upcoming weights lesson.
Running features for different body types
For ectomorphs who have problems with weight gain, it is advisable to give up running. As a last resort, you should not use them more than once or twice a week and only on days when you are taking a break from strength training. Do not overload your leg muscles and run at a calm pace for no more than 25 minutes. You should include additional carbohydrates in your diet to increase your anabolic balance without increasing your body fat.
Endomorphs should do everything exactly the opposite of what we just said. Reduce the amount of carbohydrates in your diet to help your body burn fat. To preserve muscle, you should increase your intake of protein compounds. Use jogging after strength training. This will allow you to burn more fat, since glycogen stores will already be depleted by this time. If you train in the evening, then you need to reschedule the run until the morning of the next day. Run for about 40 or 45 minutes, and dilute the calm pace with light accelerations.
But for mesomorphs, running and bodybuilding will help create the perfect figure. Thanks to this type of cardio activity, combined with strength training, you will be able to work out all the muscles of the body qualitatively. You need to combine bodybuilding with jogging, using an interval of the day, and the duration of the running workout should be 35 to 40 minutes at the same pace.
How do bodybuilders run properly?
The minimum jogging time should be about half an hour, and the pace should be kept calm. Acceleration should be smooth so that the heart has time to adapt to the new load. If you accelerate sharply, you can cause oxygen starvation of the tissues, since the lungs will not be able to immediately take all the necessary volume of air.
Also, you should not stop abruptly. For five minutes, you should slow down and, as a result, switch to calm walking. It is also important to use special running shoes to avoid damaging your feet. Try to run in nature and avoid rough terrain.
For more information on running after strength training, watch this video:
