Intervalltraining has some interesting advantages over normal cardio. When you combine aerobic exercise with weight training, it counteracts the purpose of strength training. At least that is what most studies that have dealt with this problem show. When doing cardio you consume more oxygen und burn fat for energy generation. Weight training, on the other hand, ensures increased Muscle protein synthesis. Cardio causes the body to produce more substances that lead to greater fat consumption at the expense of muscle protein synthesis.
Does that mean that aerobic training is taboo for anyone who wants to build muscle?
No. There are simple ways and means of both of these Overcoming opposites. Do the cardio at a different time or time another day.
The most effective method is interval training. Within a training session you switch between moderates und high intensity from. The net benefit is that you are promoting the cardiovascular system just as much as with normal cardio. However, you burn more fat in the process, and the overall exercise time is shorter than with normal cardio.
Interval training leads to a longer lasting metabolic rate.
STUDIES ABOUT INTERVALLTRAINING
The effectiveness of aerobic interval training is made possible by the Results of a study confirm:
A total of eight women took part in it. This included women who were relatively fit, but also test subjects who mainly did sedentary activities and did not play any sport. An active soccer player also belonged to the test group. All women were in their 20s.
They exercised every other day for two weeks, doing them high-intensity interval training operated on an ergometer. you completed ten sets of four-minute, high-intensity training, with a power expenditure that is 90 percent of the maximum oxygen consumption corresponded. The participants completed two minutes between sets Recovery intervals, with little effort on the Ergometers trained.
Your individual physical fitness at the start of the study did not affect the results differently. At the end of the study However, it was found that women had an average of 36 percent more fat had burned. And her cardiovascular fitness also improved an impressive 13 percent.
How can this explain quickly achieved results?
Interval training is particularly effective by promoting activity in the mitochondria, where fat is burned and oxygen is used up. The scientists noticed that the women showed signs of increased mitochondria. This has also been proven by the increased number of enzymes that are related to fat burning and oxygen consumption.
The exercise also increased the activity of a protein that Fatty acids are transported into the cells where the fat is oxidized. More tellingly, it wasn't much Muscle glycogen has been depleted. This indicates that during the Exercise almost exclusively fat was used for energy production. The fat consumed during exercise was likely from the outdoors Derived fatty acids that circulated in the blood. Because the values of the in the muscle stored fat remained unchanged. However, it is believed that Intramuscular fat is only tapped when the body is under a long term Training has adjusted, which was not the case with the brief training of the study Fall war.
Further studies Interval training enabled a ten to 35 percent increase in Determine enzymes that are needed for fat burning and that after only two weeks of training.
Studies that include interval training with normal cardio compared, who operated it longer, slowly and with moderate intensity showed the following:
The interval training led to similar health benefits, but with 90 percent less training. One study showed similar improvements when one did only 2.5 hours a week of interval training compared to one conventional cardio that was done ten and a half hours a week.
In contrast to conventional cardio, which has the Metabolic turnover at rest only during actual sporting activity increases, interval training leads to a sustained increase in Metabolic rate at rest.
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Das bedeutet, dass Sie während der Ruhephasen mehr Kalorien verbrennen, und although calories derived from fat stores. The only The type of sport that does this is weight training. The fact, dass durch Gewichtstraining hauptsächlich FT-Fasern strapaziert werden, erklärt den erhöhten Stoffwechsel. Denn repairing the fibers damaged by weight training leads to biochemical Veränderungen, die in einem höheren Stoffwechselumsatz resultieren. Während der hochintensiven Phase Interval training also puts stress on the FT fibers. That explains why it's different from normal Cardio - even to a youngster sustained metabolic rate.
During the slow phase of interval training, it is mainly the F-fibers, which burn more fat than the FT-fibers, that are stressed. Interval training is ideal for bodybuilders. So you burn a lot of fat and thereby promote the cardiovascular system to the same extent through normal aerobic training. And without them overtraining and losing muscle mass.