Why should not neglect low-intensity cardio
Health / / December 19, 2019
Carried away by high-intensity interval training, we often neglect the standard cardio. Why we should at least occasionally include this kind of exercise in your schedule, experts tell the global network of elite sports clubs Equinox.
High intensity interval training significantly improve your athletic performance, even if you halve the time allotted to training. It is revealed the Danish study, which tracked a 7-week preparation for the race on 5 km, which necessarily included intervals.
As a result, there was a craze short but very effective set of exercises, since it saves time and gives the desired result. Their contrast - a low intensity cardio - has been forgotten and is hidden in the cabinet on the top shelf. But is it deserved? Because each type of physical activity has its advantages.
Adam Duffy (Adam Duthie), coach of the 4th Equinox system level, believes that if someone tells you about the low efficiency of the standard cardio, he's just trying to sell you a book. Yes, this training will help you to quickly gain muscle mass or increase strength, but it will help to pump other equally important qualities.
The advantages of low-intensity cardio
1. You increase your blood flow. Work on endurance stimulates the left ventricle of the heart, which pumps blood to the rest of the body to increase its capacity. That is, to an important internal organs and tissues involved in the training, will be available in more oxygen. This will positively affect not only athletic performance, but also on the overall condition of the body.
2. It increases the efficiency of oxygen assimilation. It's not even increase the amount of oxygen that enters into our body, and that it is better absorbed by the tissues. This is due to the fact that this type of training increases capillary density, which are channels of the supply of blood to the internal organs and tissues. That is, so we are expanding our network of delivery of oxygen.
3. Accelerates muscle recovery. High intensity cardio dispersed metabolism and as a result, increase the number of molecules of lactic acid in the muscles that cause pain, and fatigue. Cardio and low intensity, on the contrary, help the muscles recover by increasing blood flow to the damaged tissue, which simultaneously carries oxygen and outputs these byproducts.
Work "at low speed" makes it easier to clean the body, than if you took a break in training for 1-2 days. shoot delayed onset muscle soreness help recovery jog jogging or conventional cardio with low to medium intensity.
4. Such exercises will prepare you for the next intense workout. High-intensity cardio requires molecules of adenosine triphosphate (ATP), which are necessary for muscle contraction. This is your source of energy, and every interval exercise depletes its reserves. Cardio operates at low intensity Replenishment of building blocks and enzymes required for the formation of a more powerful recoil muscle. This means that you can take to new heights in its next interval training if you do not be lazy and instead of complete rest, do the recovery exercise.
How to build low-intensity cardio to your schedule of classes without appreciable loss of time
It is not necessary to spend a lot of time on such remedial training. If we approach this matter with the mind, the short session can be practiced on a daily basis: a 20-minute jog jogging, a bike ride or a brisk walk will be enough to start the process recovery.
For greater impact should plan macrocycles, ie longer cardio and low intensity. Weekly load schedule for the average amateur athlete might look like this:
- Monday, Wednesday, Friday - high-intensity exercise;
- Thursday, Saturday - cardio rehabilitation of low intensity.
Try to follow this schedule for 4-6 weeks and be sure to keep a diary so that you can compare the results before and after the introduction of the new timetable.