COMBINAZIONE DI FORZA E ALLENAMENTO CARDIO

Combinazione di forza e allenamento cardio

Il problema attuale è la combinazione dell’allenamento della forza con il cardio. Molti si concentrano non solo sul rendere il proprio corpo in forma, ma pensano anche ad aumentare la resistenza, la massa muscolare e la forza. Pertanto, sempre più persone acquistano un abbonamento in palestra con un trainer.

Ecco perché è necessario dire come combinare correttamente i carichi cardio e di potenza. Per cominciare, è importante capire di cosa si tratta separatamente.

QUAL'È LA DIFFERENZA TRA ALLENAMENTO CARDIO E FORZA

Qualsiasi allenamento con l’acquisto di un abbonamento in palestra, a casa o in strada, si divide in due tipologie:

  • Cardio. Una serie di esercizi mirati a bruciare i grassi, aumentare la resistenza e il sistema cardiovascolare. (Correre, saltare, nuotare, ecc.).
  • Energia. L’enfasi è sull’aumento della massa muscolare e della forza. Molto spesso, tale allenamento si svolge in palestra, perché è necessaria l’attrezzatura (bilancieri, simulatori, kettlebell, ecc.).

Il raggiungimento dei risultati dipende da come combini questi due tipi di allenamento:

  • Dimagrimento.
  • Aumento della massa muscolare.
  • Maggiore resistenza.
  • Tira su la forma.

ALLENAMENTO CARDIO E DI FORZA IN GIORNI DIVERSI

Per ottenere i migliori risultati, esegui correttamente questi due tipi di allenamenti in giorni diversi. È necessario alternarli a giorni alterni, soprattutto se si mira ad aumentare la massa muscolare o a mantenerla. Se fai cardio prima dell’allenamento di forza, almeno per un’ora, semplicemente non avrai più forza. Aiuta anche a evitare il superlavoro e l’affaticamento muscolare.

Non dimenticare che per ogni persona un’ondata di energia è un fenomeno individuale e vale la pena identificarlo in te stesso quando si redige un programma di allenamento. Con il tempo giusto, il successo nel raggiungimento dell’obiettivo aumenta.

KARYO A STOMACO VUOTO

C’è una leggenda secondo cui affinché il cardio sia efficace, è necessario eseguire esercizi a stomaco vuoto. È vero? La risposta a questa domanda è no. Se il tuo corpo non ha ricevuto cibo, semplicemente non riceve una scorta di energia e inizia a cercarlo altrove, dai muscoli. Se limiti il ​​tuo corpo in carboidrati e grassi, usa le proteine, che distruggono i muscoli. Pertanto, uno sciopero della fame è un percorso diretto alla distruzione dei muscoli e della massa muscolare, che sono già in abbondanza in una persona che non va in palestra o lo fa raramente.

Pertanto, se non vuoi ridurre il volume dei tuoi muscoli, è importante fare un allenamento cardio non a stomaco vuoto, ma mangiare cibo prima dell’allenamento. Altrimenti, diventerai semplicemente magro e non avrai alcun sollievo muscolare. Anche se vuoi perdere peso, ti sbarazzi del grasso, non della massa muscolare e il digiuno non ottiene un tale risultato.

Se vuoi mantenere i muscoli, puoi consumare carboidrati veloci, proteine ​​e grassi prima dell’allenamento. Ma se vuoi perdere peso, 30-60 minuti prima del cardio devi mangiare cibi ipocalorici, carboidrati complessi, proteine. Quindi il tuo allenamento porterà il massimo beneficio.

Combinazione di forza e allenamento cardio

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