Learn how to do aerobics to maximize the breakdown of fatty acids while maintaining lean muscle mass. The topic of combining cardio and strength training has been very relevant in recent years. Today we are going to tell you about the secrets of interval cardio in bodybuilding. It is possible to use interval aerobic exercise in cases where the classical one does not bring the expected result.
Why don't classic cardio workouts always work?
A lot of words have already been said about cardio training in bodybuilding, but it is still worth brushing up on the main points:
- It is necessary to keep the heart rate in the aerobic zone;
- Loads should be medium or low intensity;
- Use cardio after strength training or after waking up from sleep when insulin levels are low and glycogen stores are depleted.
By using cardio, you can speed up fat burning and also increase tissue insulin sensitivity. It all sounds great, but the body over time will adapt to classical cardio, which will lead to a decrease in the effectiveness of training. It should also be remembered that with frequent, monotonous aerobic exercise, the production of cortisol is accelerated. To avoid this, you need to do the following:
- While maintaining the same activity, reduce the calorie content of the diet;
- Maintain the energy value of the nutrition program, but increase physical activity;
- Start using interval cardio.
What is Interval Cardio?
Interval cardio is a high-intensity, intermittent style of exercise. Simply put, after a high intensity, you go down to a low intensity or rest at all. These periods range in length from a few seconds to four minutes. Let's note the main advantages of interval cardio over classical:
- More calories are burned in a shorter period of time;
- After cardio load for another day, the metabolism will be high;
- The synthesis of the male hormone and growth hormone is accelerated.
For interval cardio, you can use exercise bikes, running, skiing, swimming, etc.
Features of interval cardio
High heart rate
This is quite obvious, but it should be recalled. When using interval cardio, the heart rate can go up to 180 beats per minute.
It takes a little time to train
Interval aerobic exercise won't be time-consuming. The average duration of most popular protocols is 15-25 minutes. At the same time, you only have to work out with high intensity from 2 to 4 minutes.
The concentration of catecholamines increases
In the course of studies, it was found that with interval cardio, the concentration of adrenaline and norepinephrine increases significantly. As you know, these hormonal substances are excellent fat burners.
The secretion of growth hormone is accelerated
This fact has also been proven in the course of research. Already 60 minutes after training, the concentration of somatotropin in the subjects increased approximately tenfold.
Increases the body's endurance
After just two weeks of training, your endurance can increase by 10 percent. The longer you use interval aerobic exercise, the more your endurance will increase.
Insulin sensitivity of tissues increases
This figure can increase by 20-60 percent, which also speeds up the processes of lipolysis.
Examples of Interval Cardio Protocols
Now, as an example, we will give a couple of popular protocols for interval aerobic exercise. It should be said that they should be used by experienced athletes. Before starting cardio training, do not forget to warm up.
Wingate Protocol
- Explosive sprint with maximum intensity - 30 seconds;
- Rest - 4 minutes;
- Perform 4 to 6 such intervals.
Dunn Protocol
- Sprint - 8 seconds;
- Low intensity exercise - 12 seconds;
- Repeat these intervals 60 times.
Tremblay Protocol
- Sprint - 15 seconds;
- Low intensity exercise - 30 seconds;
- Repeat these intervals 25 times.
For more on the benefits of interval cardio, see this video:
