Cardio training for weight loss
How to lose weight effectively through cardio training? The most common answer to this question is: do cardio exercises for a long time with low intensity. Unfortunately, this is not the most effective way. This is just a brief truth, but regardless of a few facts of this training. Increase the intensity of training and you will achieve efficient fat burning even after cardio training during regeneration.
What cardio training is effective for weight loss
The most important indicator of cardio training is the duration of the load and the intensity of its performance. It is true that classical cardio training (aerobic load) is very ineffective for weight loss. The most effective cardio training is anaerobes, interval, HIIT (High Intensity Interval Training) and last but not least, strength or strength-endurance training. I recommend a combination of these types of loads in combination with proper nutrition and regeneration.
It is true that carbohydrates (glycogen) are a ready and quality source of energy.
The figure shows the energy coverage in relation to the load intensity. Be careful, it should not be forgotten that it is an energy component only directly during physical activity. This graph does not show additional energy coverage during regeneration.
A few things are forgotten here. One of them are the adaptive mechanisms of the organism. With regularly recurring aerobic exercise, the body adapts quickly. The body's goal is to save energy and reduce oxygen consumption. This is due to the body's defenses to withstand these conditions for as long as possible. The weight loss effect disappears very quickly and the results do not appear.
Burn fat even after training in the regeneration phase
Another very important factor enters the classic (aerobic) cardio training in order to lose weight. It is the level of homeostasis and the time of regeneration.
Homeostasis is the equilibrium state of the organism. The role of homeostatic regulatory mechanisms is to restore the normal state of the internal environment after its disruption (excess muscle heat, lactic acid…). The disturbance is caused by the influence of various stress stimuli. Most stresses in everyday life (cold, heat, lack of oxygen, low glucose, changes in pH, psyche) are weak and the body can quickly restore homeostasis.
One of the important stress stimuli is the training load. When training is low-intensity (aerobic cardio training) the process of homeostasis is very fast and effective through the nervous and hormonal systems. The disadvantage is that after such cardio training, the body recovers very quickly and there is no further expenditure of energy.
THE DIFFERENCE BETWEEN LOW AND HIGH INTENSITY CARDIO TRAINING
spalovanie_tukov_kardio_trening_bestbodyThe picture shows the energy expenditure from the fat reserves of a 70 kg man. During a low intensity load (run 8 km / h, 120 min.) A fat output of 800 kcal (100 g fat) was recorded, which is much more than in the case of a high intensity load (run 16 km / h, 60 min), where it was recorded loss of fat reserves only 160 kcal (12 g of fat). It should not be forgotten that this is an expenditure of energy only during physical activity. However, the advantage of high-intensity loading is that even during recovery, energy is still released from fat stores. Finally, at the end of the regeneration, the same loss of energy from fat stores (52 g) was recorded.
However, with high-intensity (anaerobic, strength-endurance exercise, HIIT) training, homeostasis is much more disturbed and the body has to deal with it more difficult and in the long run. Therefore, the overall regeneration process is also energy intensive. And since regeneration is not demanding on intensity, a lower-quality source of energy, fat, is enough. In layman's terms, if the regeneration process takes place within 2 days of high-intensity training, it can be said that you are constantly burning more fat for two days.
In the case of strengthening the muscles through interval training or strength training, there are other physiological benefits such as burning fat and losing weight faster and more efficiently.
Don't forget about nutrition, which helps the effectiveness of cardio training and weight loss
To support and accelerate regeneration and for the formation of active muscle mass, it is important to receive a sufficient amount of necessary nutrients such as: proteins, minerals, amino acids, BCAAs, vitamins, antioxidants and the like. In most cases, the intake of these nutrients from the normal diet is insufficient. As a rule, the higher the physical demands you make on the body, the higher the demands on nutrients. Due to the lack of nutrients, training can be ineffective, the body does not have time to completely regenerate, gets into mental discomfort, is more prone to disease, overtraining and subsequently there is a breakdown of muscle mass. We recommend supplementing with nutrients in the form of nutritional supplements.
AMINO ACIDS BCAA AND L-GLUTAMIN PROTECT MUSCLES FROM THEIR DECOMPOSITION
During intense training, muscle mass can be lost in order to gain energy. BCAAs (leucine, isoleucine, valine) and glutamine are the only amino acids that in this case become a protein source of energy and thus a "muscle protector". Their supplementation before and after training is due to the fact that the body does not have to draw this protein source from muscle mass.
PROTEIN FOR REGENERATION AND MUSCLE BUILDING IN FAVOR OF WEIGHT LOSS
With a protein drink, you will ensure a sufficient supply of protein during high-intensity workouts. The principle of such trainings is also damage to muscle cells. For fast and high-quality muscle mass recovery, we recommend choosing high-quality protein drinks with a minimum sugar content.
FAT BURNER WILL HELP YOU INCREASE ENERGY EXPENSES
Try a fat burner that works by increasing thermoregulation. Your body will produce more heat, thus ensuring a higher expenditure of energy from fat stores. Due to the large number of different burners and the difficult orientation between the active ingredients, we recommend these high-quality and proven.
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