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.


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.


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.


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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