Кардио при наборе массы

Многие люди, работающие на набор веса, задаются вопросом, нужно ли заниматься кардио помимо силовых тренировок или нет? Однозначного ответа на этот вопрос нет. Можно сказать, что и да, и нет.

В целом кардио нагрузки негативно влияют на набор мышечной массы. И это логично, ведь помимо силовых нагрузок происходят сильные выматывающие нагрузки. Мышцам тяжелее восстановиться, на это требуется больше времени и энергетических затрат. И сразу напрашивается вывод, что кардио тренировками не стоит заниматься в период набора веса. Но давайте разберемся в теме более глубоко.
Проведенные исследования показали, что с тренировками можно совмещать высокоинтенсивные нагрузки – например, спринт. То есть вы должны максимально выложиться на дистанции 100-150 метров. Такие нагрузки нужно повторить 4-10 раз. Именно тогда не происходит сжигание мышц в организме, но при этом запускаются анаболические процессы. Для начала таких тренировок стоит начинать с 3-4 забегов, постепенно усиливая нагрузки в течение месяца. Стоит обратить внимания, что усилия при забеге должны быть максимальными, но отдых также обязательно должен присутствовать. При таких условиях делать кардио при наборе массы можно.
Кардиотренировки, безусловно, очень полезны. Но в случае набора массы их нужно делать в малых количествах, чтобы не сжигать нужную нам для набора энергию. Можно бегать по 10 минут на беговой дорожке до тренировки и этого будет вполне достаточно.
Итак, вывод из всего сказанного – кардио при наборе массе делать нужно аккуратно и продумано. Но это не обязательно.

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Тренировка фасций

Дорогие читатели! Сегодня мы продолжаем рассказывать о программах тренировок бодибилдинга и методиках и переходим к ...

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