The ideal cardio for those who do not want to lose muscle mass

A set of muscle mass and a lot of cardio - are incompatible. However, to completely abandon cardio impossible even for those who are actively engaged with the heavy weights, as it improves cardio cardiovascular system and develop endurance. How to make a proper exercise program and select the optimal number of sessions? Scientific approach can help!

Nike Trainer and founder of The Ocho System Holder Joe (Joe Holder) knows how to determine the number of cardio and how to incorporate them into their standard training plan.

This is not just cardio. This hardening!

Hardening - a kind of tool that improves the health of your cardiovascular system and does so without losing muscle mass. For many of us cardio mean jogging, training on elliptical trainer or tedious training on a treadmill. In fact, this is not entirely correct idea. Develop cardio aerobic system, but do not allow to reach the most efficient state. Tempering also works much better, developing all our energy system.

We need a beautiful and voluminous muscles paired with a well-developed and healthy cardiovascular system. This can be achieved by combining strength training with sprints in the hall, practice tempo workout and recovery run.

Basic Energy Systems

We have three major energy system: anaerobic alaktatnaya, anaerobic lactate and aerobic.

Anaerobic alaktatnaya system responsible for energy surges in short periods of time (up to 20 seconds), which increase the maximum force and / or speed. It uses oxygen and produces lactic acid. The system receives the necessary energy to it due to the splitting of the phosphate compounds - adenosine triphosphate (ATP) and creatine phosphate (CP). In order to develop this system, you have to train for a long time at full load.

Anaerobic lactate system It provides energy for the duration of activity of up to one minute. She does not need oxygen, it produces energy by splitting of glucose and glycogen. A side effect of complex chain of reactions - the appearance of lactic acid, which is then decomposed to form salts (lactate). It lactate it is responsible for the sensation of fatigue in the muscles (slowing down ATP reserves recovery, stops the breakdown of glycogen).

aerobic system It is responsible for providing the body with energy for longer periods of time, breaking carbohydrates, amino acids and fatty acids. This process requires oxygen, and as a result can be produced by lactic acid - if sufficiently intense training.

Each of these systems has its own purpose, and depending on your goals you need to focus on the development of the right for you.

ideal workout

If you want the maximum to increase their muscle mass, exercise 2-3 times a week.

Through low intensity cardio more than three times a week, you are likely to neglect the power workouts that retain existing at the moment of muscle volume and contribute to its further capacity. Also, you may avoid activities that harden and strengthen the power of the system in general. But you remember that our goal - to strengthen the aerobic system and at the same time saving, even an increase in muscle mass.

If you spend training, tempering 3 times a week, muscle mass is preserved. More than four workouts a week will lead to the fact that the volume of the muscles begin to shrink as the body It will adjust to that to which it is prepared (for example - thin and sinewy body of runners on long distance). Do not forget this!

Weekly Schedule regular cardio

Complete three cardio per week: one develops alaktatnuyu anaerobic system, the other - the anaerobic lactate and the third aims to develop the aerobic energy system.

Holder said that for the first two workouts are perfect sprints. As a result, will increase the rate of recovery of the body and your performance during training, as well as the absorption of energy by muscles during strength training.

The third exercise is designed to develop the aerobic system (running, swimming, Cycling, boxing). Also, it can be tempo training or jogging recovery.

example sprint

Two approaches: five runs on 20-40 meters, 2 minutes rest between them, and a 4-minute rest between sets. Efforts during this exercise are key. Gradually increase the distance and number of sprints through weekly workouts. If possible, add a run for the hills.

training can also be performed on a bicycle, as follows: 8-second sprint 12 seconds of recovery. Repeat for 20 minutes.

EXAMPLE exercise tempo for event

• Three times in 800 m.
• Three times in 400 m.
• One-time - 1600 m.

This workout can be performed either on the street or in the hall treadmill. Do not forget to add 90 seconds of rest after each interval.

EXAMPLE reductive jogging

This can be brisk walking on a treadmill with a small angle of lifting, jogging or riding a bike in a very quiet pace for 20-30 minutes.

You can also add small sprints after a light warm-up before the main strength training in the gym. To do this, fit 5-second sprints with rest intervals in between 30-60 seconds. It is desirable to perform 5 approaches. Then relax for 4 minutes and start strength training.