piątek, 19 kwietnia 2013

Trening aerobowy, cardio. Tak czy nie?

Trening aerobowy (tlenowy,jednostajne tętno). Na początku tego treningu spalany jest glikogen zawarty w mięśniach (przez ok.pierwsze 20min.) dlatego najlepiej jeśli trening trwa min. 30 do 60min,bo wtedy właśnie wyczerpuje się glikogen i w warunkach tlenowych pobierany jest tłuszcz jako źródło energii.
Powinien być wykonywany w przedziale 60-65%,(czyli np.130-150 uderzeń serca na minutę) naszego maksymalnego tętna(tętno max 220 - wiek) (tak by móc swobodnie rozmawiać).

Jak można ułożyć plan takiego treningu ,znalezione na forum sfd :
1 tydzień - 20 min. 3 razy w tygodniu
2 tydzień - 30 min. 3 razy w tygodniu
3 tydzień - 40 min. 3 razy w tygodniu
4 tydzień - 40 min. 4 razy w tygodniu
5 tydzień - 50 min. 4 razy w tygodniu
Po dwóch miesiącach takiego wysiłku, należy zaprzestać na co najmniej tydzień, aby doprowadzić organizm do regeneracji.
Po 7-14 dniach można przystąpić do ataku na pokłady tłuszczu .
Rozkład aerobów wtedy będzie przedstawiał się następująco:
9-12 tydzień - 60 minut 5 razy w tygodniu.

Ćwiczenia te najlepiej wykonywać po treningu siłowym podczas którego spalony jest już glikogen,co daje spalanie tłuszczu już od początku treningu aerobowego,cardio.

Co dają nam ten treningi?

  • efektywny w procesie spalania tłuszczu,
  • usprawnianiu metabolizmu,
  • eliminacji stresu,
  • poprawie snu,
  • poprawie koncentracji,
  • poprawie humoru(wydzielane są tzw.endorfinki:)
  • zmniejsza ryzyko zawału serca.

Przykłady ćwiczeń cardio,aerobów:

  • bieg,
  • rower,
  • taniec,
  • skakanka,
  • pływanie,
  • szybki spacer,
  • aerobik,
  • jogging,
  • wspinaczka
  • sztuki walki(lub nawet uderzenia na worku bokserskim)
  • rolki.

Treningi te można wykonywać również na różnych sprzętach,np:

  • bieżnia
  • orbiterek
  • stepper
  • rowerek treningowy
  • wioślarz

Jednak czy długie monotonne cardio jako jedyna forma aktywności jest dobra? 

Jest bodźcem dającym sygnał organizmowi, że skoro tak dużo energii zużywa to musi zacząć ją gromadzić, skutek odwrotny do zamierzanego.Ćwiczenia intensywniejsze, ale krótsze przyśpieszą metabolizm aż na 19 godzin po zakończeniu treningu i pomogą w lepszym spalaniu tkanki tłuszczowej. Im intensywniej, tym lepiej. Nawet wysiłek na poziomie 75% tętna maksymalnego jest lepszy niż z tętnem w granicach 50% tętna maksymalnego. Jeżeli celem jest zrzucenie zbędnego tłuszczu, a nie przygotowanie do zawodów to warto robić interwały.

Może dokładniejszą odpowiedzią niech będzie część artykułu Kiefera:
From Jason Kiefer (again, his delivery is not the smoothest. Nor do I think the goal is a bikini body. My goal is wellbeing and that comes from shedding dangerous excess fat)Science Wants You to Stop Running Trashing steady-state cardio isn’t exactly a novel idea, and the better physique gurus figured at least a portion of this out years ago, when they started applying the no-steady-state-cardio rule to contest preparation. They failed, however, to point out the most detrimental effect of this type of training—one that applies specifically to women:Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism[1-11], particularly when accompanied by caloric restriction, an all too common practice. This is why many first or second-time figure and bikini competitors explode in weight when they return to their normal diets, and it’s why {women} can run for hours every week with negative results.T3 is the body’s preeminent regulator of metabolism, by the way it throttles the efficiency of cells[12-19]. It also acts in various ways to increase heat production[20-21]. As I pointed out in previous articles, this is one reason why using static equations to perform calories-in, calories-out weight loss calculations doesn’t work.

When T3 levels are normal, the body burns enough energy to stay warm, and muscles function at moderate efficiency. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible. Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women inadvertently put themselves into a hypothyroid condition when they perform so much steady-state cardio.

In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones[22-31]. Women additionally get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s equipped to bear the full brunt of reproduction.

We Were Not Designed For This Think about it this way: Your body is a responsive, adaptive machine that has evolved for survival. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to compensate. Remember, no matter which way we hope the body works, its endgame is always survival. If you waste energy running, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically savvy for your body. Your body wants to survive longer while you do what it views as a stressful, useless activity. Decreasing T3 production increases efficiency and adjusts your metabolism to preserve energy immediately.

Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities[32-33]. Energy from body fat stores also decreases by 30 percent[34-35]. To this end, your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all[36-41]. Instead of burning body fat, your body takes extraordinary measures to retain it.

Still believe cardio is the fast track to fat loss?

That’s not all. You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle[42-45]. This seems to be a twofold mechanism, with heightened and sustained cortisol levels triggering muscle loss[46-56], which upregulates myostatin, a potent destroyer of muscle tissue[57]. Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength[58-64].

And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health[65]. You’ll lose muscle, lose bone, and lose health. Awesome, right?

When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors after figure contests. After a month—or three—of 20-plus hours of cardio per week, fat burning hits astonishing lows, and fat cells await an onslaught of calories to store[66-72]. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it would also create new fat cells so you could become even fatter[73-80].

Seriously, Cut the Shit I won’t name names, but I’ve seen amazing displays of gluttony from some small, trim women. Entire pizzas disappear, leaving only the flotsam of toppings that fell during the feeding frenzy. Appetizers, meals, cocktails and desserts—4000 calories worth—vanish at the Cheesecake Factory. There are no leftovers, and there are no crumbs. Some women catch this in time and stop the devastation, but others quickly swell, realizing that this supposed off-season look has become their every-season look.

And guess what they do to fix it? Double sessions of cardio.

This “cardio craze” is a form of insanity, and it’s on my hit list. I’m determined to kill it. There are better ways to lose fat, and there are better ways to look good. Your bikini body is not at the end of a marathon, and you won’t find it on a treadmill. In fact, it’s quite the opposite if you’re using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.

Don’t want to stop running? Fine. Then stop complaining about how the fat won’t come off your hips, thighs, and ass. You’re keeping it there.

Co zatem robić? Na to pytanie odpowiem w poście o interwałach.

2 komentarze:

  1. Podczas treningu silowego nasz organizm pracuje w trybie przemian beztlenowych, a wiec nie spala ani grama tluszczu.

  2. Cardio jak dla mnie to podstawa.


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