The use of aerobic exercise is actively discussed among athletes and specialists. Find out how and why cardio is done in fitness and bodybuilding. Very often, athletes use a very large amount of aerobic load during the drying period. It will not lead to anything good. Now we will tell you what aerobics should be for bodybuilding professionals.
How to use cardio correctly in bodybuilding?
When you have set yourself the goal of burning the maximum amount of fat, then you should not use cardio often. You must understand that the body's energy resources have their limits. During drying, you reduce the calorie content of your daily diet and exercise in the gym. In an energy-deficient setting, frequent cardio exercise can lead to a loss of muscle mass.
The body is very reluctant to use up fat reserves, which cannot be said about muscles. Surely you want to not only burn fat, but also preserve muscle. To do this, you need to focus on heavy strength training. Cardio should only be used as an additional tool.
Consider everything that is happening in general and do not focus solely on fighting fat. Continue to work in the gym in the same mode, consume the required amount of carbohydrates and protein compounds. You only need to slightly reduce the energy value of your nutritional program.
If you do this, the fat will go away. By engaging in moderate amounts of cardio, you can speed up this process. While drying, start using cardio no more than three times a week. At the same time, you should engage in those days when you do not have strength training. Otherwise, you may overtrain. This is due to the fact that cardio also creates stress on the body and, when combined with energy deficits and strength training, the result can be the opposite of what is expected.
During the period of weight gain, you need to exclude cardio from your program. This will allow you not to reduce the rate of recovery, which will have a positive effect on muscle growth. Of course, there are professionals who are able to do two cardio sessions six times a week without losing muscle mass. However, this may be a very small number of athletes and you shouldn't risk it. It is best to do cardio in the morning before meals. At this time, there is little sugar in the blood. As a result, the body is forced to start using fats to obtain energy. If you train after breakfast, then the carbohydrates received will be consumed first and only after that, if necessary, the body will begin to spend fat reserves. It is enough for you to train for 50 minutes. If you can't work out in the morning, then cardio training immediately after strength training will be the best option for you. At this moment, the glycogen depot is depleted and the body will have nothing else to do but start burning fat.
Don't use intense cardio. Good results can be obtained by walking at a brisk pace. In addition, the duration of the evening cardio classes should be short. Exercise no more than half an hour so that catabolic reactions in muscle tissues do not start.
If you are using cardio at least five times a week, but you are not seeing results, then pay attention to your nutrition program. It is very possible that it contains a large amount of simple sugars or calories. It should also be remembered that frequent meals helps maintain a high metabolism. Eat at least five times a day.
If you are trying to lose weight, but you are unable to do so, then you should always immediately revise the nutrition program. If everything is fine with her, only then start using cardio and not earlier.
How to train for mass gain in bodybuilding?
Many novice athletes often use exercise equipment and make a serious mistake. At the beginning of your career, you need to pay special attention to working with free weights. This allows you to use more muscles in the work and, as a result, the body's anabolic response will be more powerful.
When working on simulators, the stress on the body is significantly lower. As you should be aware, the more intense the stress, the more actively muscle tissue grows. To see this for yourself, you can simply compare exercises for the same target muscle performed on the machine and with free weights. In the second case, you will have to spend more effort. This suggests that the stress for the body will be stronger, which will lead to muscle growth.
Combining cardio and bodybuilding in this video:
