Hjartal�nurit ��ur e�a Eftir � �yngd �j�lfun?

Okt�ber 18th, 2007 · 10 Athugasemd ·

Hven�r �G fyrstur r�sir vinnandi �t, �G had this spurning � minn hugur �xl �G gera hjarta- og ��a- �fa ��ur e�a eftir � minn m�tspyrna �j�lfun?

Sumir �G �xl hafa samfarir ��ur the lyftingar �v� �a� hj�lpa til hl�ja upp minn l�kami. Annar sk�li af hugsun tr�a �essi, � r�� til lyfting �unglega �yngd, �G �xl vernda the orka og �ess vegna, hjarta- og ��a- �fa �xl eini vera eftir � �essi.

Eftir � talmynd til �l�kur pers�nulegur �j�lfari og undirsta�a � minn reynsla, �G hafa � stuttu m�li atvinnuma�ur og gagnr�k af hvor a�koma hvers vegna ��ur og hvers vegna eftir � �yngd �j�lfun?

1) Hvers vegna ��ur �yngd �j�lfun?

Ef �� ert erfi�ur til f� �inn �yngd og hjarta- og ��a- �fa b�inn einn fundur, a�ger� a lj�s hjartal�nurit fyrir v��vi hl�ja- upp vilja raunverulega hvetja �� til hreyfa r�ttur inn � h�r- styrkleiki lyfting �n having til gera eins og margir hl�ja- upp stilliskr�fa.
Einnig, ef �� ert �j�lfun fyrir ��kve�inn greinir � ensku �rek samkeppni eins og helmingur- mara�onhlaup e�a triathlon, �� xl gera hjartal�nurit ��ur allir annar l�kams�j�lfun. �essi vegur, �� nota the orka og �reynsla inn � the fundur til �vextir og gr�nmeti �kj�sanlegur flutningur aflei�ing.

2) Hvers vegna Eftir � �j�lfun �yngd �j�lfun?

Einu sinni the hjartal�nurit er , the g��i af �inn lyfting vilja l�klegur �j�st. �inn orka uppspretta mega vera nota�ur upp. S��an �� uppskera the hagur fr� the s��astur tveir e�a �r�r reps af lyftingar, �a� er frumskilyr�i �essi �� hafa the nau�synlegur orka til framkv�ma �essir reps. �essi eldsneyti mega ekki vera laus ef �� gera a har�ur hjartal�nurit l�kams�j�lfun fyrri til �inn �yngd �j�lfun. St��ugt �j�lfun � a veikja �stand raunverulega lei�a til minnkun � styrkur yfir t�mi �v� �a� draga kjark �r �inn v��vi fr� tilvera n�gur �skorun. Hjartal�nurit brenna feitur og samband kolefnis og m�lms. Ef �� gera �inn hjartal�nurit fyrstur, the samband kolefnis og m�lms mega ekki vera there til eldsneyti �inn �yngd �j�lfun. Svo, ef �� vilja til byggja v��vi, �� xl gera �yngd �j�lfun fyrstur.

Einnig, annar �st��a sumir f�lk tr�a � eftir � a�ger� styrkur �j�lfun og hven�r �a� er tappi skyndilega, bl�� g�ta til safna � the l�gri l�kami. Me� b�gur bl�� koma aftur, hjarta- framlei�sla minnkun og lightheadedness mega eiga s�r sta�. �v� v��vi hreyfing hj�lpa til f� the bl�� bak til the hjarta, �a� er g��ur til halda �fram sumir v��vi athafnasemi. ��gilegur hring-, gangandi, e�a allir annar hjarta- og ��a- �fa � l�gmark styrkleiki vilja vera m�la me� eins og kaldur- d�nn athafnasemi eftir � �yngd �j�lfun.

Svo Hvernig?
Neitun r�ttur e�a rangur. Ef �� ert � the leiksvi� af magn upp ( eins og �G gera n�), gera the hjartal�nurit eftir � the l�kams�j�lfun. A� ��ru leyti hven�r �� ert � the svo gestur afklippa e�a hressingarlyf stig, �� geta gera �inn hjarta- og ��a- �fa eins og a hl�ja upp ��ur �� h�gg the har�jaxl.

Ef �� vilja til byggja v��vi enn vilja til gera hjartal�nurit fyrstur, the annar valkostur vilja vera skipta um the nota�ur eldsneyti me� a drykkur e�a orka bar ��ur �� byrjun the �yngd �j�lfun.

S��astur en ekki minnstur, �essi er annar sk�li af hugsun a�ger� hjartal�nurit og �yngd �j�lfun � a�skilinn sem minnir � g�mlu dagana). �G hafa ekki reyndur this a�fer� ��ur og �G vildi eins og heyra fr� �� ef �� alltaf gera svo.

� endir, hjarta- og ��a- �fa er �urfa, ekki efni hva�a. �a� er g��ur til byggja the �ol og brenna the feitur. Gera ekki f� of hung upp � this heild hugmynd. Breyting the r�� til f�t �� ru hverju. A�ger� hjartal�nurit e�a eftir � �yngd �j�lfun er ekki a kenning e�a a n�r l�g. Ef �� feel g��ur a�ger� hjartal�nurit ��ur lyfting �yngd og ef �� framfarir heilbrig�ur, r�ttl�tur hafa samfarir.

Did �� eins og this sta�a? Gerast �skrifandi a� til MunFitnessBlog.com � dag �a� er frj�ls.

Rolla d�nn til leyfi a athugasemd. �G raunverulega vilja til vita hva�a �� hugsa.

Lesa fleiri sta�a eins og " hjartal�nurit ��ur e�a Eftir � �yngd �j�lfun?":

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10 svar svo langt↓

Lisan /Oct 18, 2007 � 1257: er

H�, Pers�nuskilr�ki’ been lestur �inn h�fni blog fyrir einhvern t�ma. �G �lfaldi til vita �a� � gegnum PPS. Takk fyrir the uppl�sandi efni. �G l�ra a einhver fj�ldi fr� �a�.

Im’ einnig a a�d�andi til h�fni. Minn takmark er fleiri til brennandi feitur, kalor�a og samband kolefnis og m�lms. �ess vegna �G gera � minnstur 45-55 m�n�ta af hjartal�nurit ( �tiloka 10 m�n�ta hl�ja upp) og 20-30 m�n�ta af �olinn og abs marr, vi� �essi t�mi Im’ �egar �reyttur. Venjulega minn abs marr �fa �j�st coz Veikur’ alltaf leyfi �a� s��astur eins og �ess’ mj�g erfi�ur!

�G hafa a spurning: Pers�nuskilr�ki’ a vinur hver told mig:

“feitur brennandi eini gerast eftir � 20 m�n�ta af �fa svo dont’ s�a upp allur orka � the fyrstur 20 m�n�ta”

Im’ fur�a er �essi sannur? S��an �� G sp�ta minn �olinn �j�lfun inn � helmingur. �G gera �olinn eftir � 10 m�n�ta r�mvermir upp. �� bak til hjartal�nurit, �� bak til �olinn eftir � hjartal�nurit. Stundum �G gera a rofi eins og f�lk told mig v��vi geta f� nota til venja svo gera rofi til gera eitthva� �l�kur einu sinni � stutta stund. Er �a� sannur?

�G r�ttl�tur vilja til styrkja v��vi. Brennandi upp kalor�a ert fleiri mikilv�gur til mig, svo �G giska � �ess’ g�� kaup hugmynd til byrjun burt me� hjartal�nurit 1st og nota minn �reynsla til h�mark � hjarta- og ��a- ath�fn?
Angie S�lbr�nka /Oct 18, 2007 � 918: er

�hugaver�ur…

Yep, Im’ � the sk�li af hugsun af a�ger� hjartal�nurit, �yngd �j�lfun og lj�s hjartal�nurit eftir � �essi. [^)

Einhvern veginn, ef �G er �r�sta fyrir t�mi, Veikur’ gera lj�s hjartal�nurit fyrstur, �yngd �j�lfun og �� fleiri �kafur hjartal�nurit eftir �. Innskot fr� the sta�reynd �essi Veikur’ vera dau�ur �reyttur eftir allt saman �essi, vildi �a� vera g��ur?
Elvina /Oct 18, 2007 � 929: er

Ive’ reyndur a�ger� �yngd �j�lfun fyrstur, �essi er, r��ast � minn l�kami d�la tegund… og eftir � �essi r��ast � hjartal�nurit, fyrir ford�mi, bodystep tegund. Minn flutningur var ekki tat g��ur eins og �G dun feel �G hafa n�gur orka � me�an the d�la tegund ( enda ��tt �G did upphitun). En ef �G gera hjartal�nurit fylgja vi� �yngd �j�lfun, �a� var mikill betri. �G hugsa �ess’ upp til einstaklingur. �� rf til finna �t hva�a’ bestur fyrir �inn l�kami til h�marka �inn l�kams�j�lfun… =)
Simon Paul /Oct 18, 2007 � 521: - promethium

Hmm. Ive’ reyndur allur �r�r �l�kur tegund af �j�lfun. Reyndur og sannur, �G tr�a �essi �l�kur l�kams�j�lfun sk�li ert undirsta�a � okkar eiga forgangur. Dont’ gleyma �inn forgangur, og vi�urv�ri �inn l�kams�j�lfun � h�f, merking �essi �� mynda� af should not’ �enja of mikill � lyftingar einn ef �� vilja til gera hjartal�nurit fyrir feitur brennandi.

�G vildi velja til gera weight lifting first, since that building strong muscle is my main priority, only then I’ll finish the workout with 40mins to 60mins of light cardio. If I know that I’m energetic enough or I’m on supplements, I’ll go for a quick 20mins of really high intensity cardio. In addition to the differences between high intensity and low intensity workout, a survey made in the States and resulted that higher intensity workouts will benefit more than lower intensity workouts. I have tried, and believe me, hard work is the real deal here.

I’ve done three different cardio for 60mins on one day, just to find out the best solution of how my body works. I started with fast-paced walking for 5mins, then continued with running for 15mins, cycling for another 15, a fast-paced cycling for the next 5mins and cross-running for the remaining 20. Then I realized that I have low stamina, so I’ll workout on swimming (Swimming is a good deal to keep fit and burn fat, since you workout every inch of your muscles) or a short-time-high-intensity cardio.

I do know that I have part of the strength of a bull, so I’ll go for higher intensity on lifting weights.

It’s true as what Lisan’s friend said about fat burning, but you must know this; the moment your heartbeat increases, fat burning is already at work. Chemicals are released from our fat, muscles and organs, as hormones are released into our bloodstream to help us workout our body. So back to the basic. It depends how high the level of intensity of workout that you’re on. If you start with higher intensity, the chemicals and hormones works better, if you start on lower intensity, then it’ll take a longer time to come to the same result.

Metabolism ratio also plays a big role when it comes to fat burning or having the bull’s energy during workout. Scientists in Canada made a successful research that fat does help you a lot since it is part of the energy fuel to boost your metabolism rate. Hence, use up that good stock of energy for your muscle to do a great deal of high intensity workout in a shorter period of time. It doesn’t matter what workout, lifting weights or cardio.

I would also want to share a good sense of my results in bulking up my legs, yet I don’t do focus on leg muscles at all. We tend to use up more energy from our legs while doing cardiovascular workouts, as our muscles on our legs works out it’s best. I’ve been working out through high intensity cardios, and to my amazements, my legs has only less than 10% of fats, let alone that I’ve seen improvements as to the growth of the muscles of my calf and my thighs.

So it’s all down to the basic, so these are my priorities :-

[For priorities on my muscles]

If I’m less energetic and I want to focus on my muscles, I would do a long-period-low-intensity weight lifting. If I’m energetic, I’ll do both a short-time-high-intensity weight lifting and finish it off with a short-time-high-intensity cardio.

[For priorities on fat-burning]

If I’m less energetic I’ll choose the short-time-high-intensity weight lifting alone. Get to know this, higher intensity workouts works better as the chemicals and hormones released into our bloodstream works better than lower intensity workouts itself. This is for real. It’s the same theory if you want to earn more money, then you have to work harder. If you want to work smarter, learn about your bodily functions and learn about good, healthy diets and supplements that gives you a positive side-effects.

For those of you who are into fitness, bodybuilding & fat-burning, I would like to suggest that you get the latest copy of MUSCLE DEVELOPMENT. It’s one hell of the best and thickest magazine in the market, and you’ll definitely find the best answers if you’re in doubts, concerning of how bodily chemical & hormones works to the art of muscle building. This magazine also helps you to motivate yourself, as you’ll definitely find answers of what you’re looking for. And for those of you who are about to learn what this blog is about, read up the stuffs as what we have to say here in Mun’s Fitness Blog, for without him, you wouldn’t have us sharing our greatest experiences here, which I think, in due time, is invaluable. Thanks to Mun, I’ve been doing my part here. :)
Mun /Oct 18, 2007 at 10:42 pm

Hi Lisan Thanks for being a regular here. For a better result to burn fat, cardiovascular exercise supposedly to be performed within a zone of heart rates. But, let’s not go into that for now. In fact, I don’t really buy into your friend’s theory fat burning only happens after 20 minutes of exercise. Many have made thing complicated, including the idea of doing cardio only early in the morning with empty stomach. I prefer to look at this fat burning issue at a bigger picture. As long as you run, jog, swim or cycle, you are doing something good for your body. When we exercise, our hearts beat faster and we definitely burn fat, just a matter of the percentage, whether the calories from fat or from other sources. Continue with your resistance training as muscles increase metabolism rate which is good in fat burning too.

Hi Angie Good to see your comments again. If you are at the stage of losing weight, what you are doing is pretty good. However, as each individual is different, the better way is to judge the result based on body weight and body fat. Not to worry about the sequence and I am glad that you have incorporated weight training into your workout routine.

Hi Elvina Thanks for sharing your experience. Not bad, you have the stamina to join two fitness classes in a row. :o) Depending on situation, I just worry that you may be losing muscles in your second class. Again, check your body fat after sometimes to make sure you are on the right track. However, if you have been doing this for some time and nothing is wrong, then keep it going.

And Simon Thanks for sharing your experience too. It is indeed good to hear from you and learn from you. Keep your comments coming, man!
Ronald Soo /Oct 21, 2007 at 12:27 pm

As i had been following with my Spinning Instructor Mr Alex class for almost 2 months, i manage to burnt 2.5″ of belly fat… and still continuing to burn…

But weight never drop… According to Mr Alex, if you want better result, it is best that you combine weight training with Cardio…

As at the end of the day, we want to have defined muscle rather than bulky muscle all cover up with fat, that most people use to show off in the gym have nowadays…

Cardio and Weight can be done on separate time not necessary a must to do both at the same time… Most important is your focus, WHEN YOU TRAIN YOUR CHEST, you don’t move your eyes around the gym while listing, as at the end of the day you will ended up training other stuff than your CHEST for example.
Simon Paul /Oct 21, 2007 at 1:41 pm

Totally agreed with Ronald. Determination and focus are the keys to successful goals. Other than that, it’s really just a waste of time. No pain, no gain… no suffering no success!
Lauren /Dec 19, 2007 at 4:51 am

Hi Mun, I know this post was a while ago but was just searching through your archives and had to comment. By the way me and a couple of my friends find your blog a very interesting read!!

I commented on your most recent post and forgot to mention I am a personal trainer. I noticed your conclusion on building muscle and the reason you do cardio after. I understand your pro’s and cons, and they are right. But you missed one. There is a thing called interference in regards to training. Basically your body will want to do its thing based on the last stimulus you give it. If you do weights firsts, yes you may be able to lift a little more, but research shows that cardio training pre weights really doesn’t affect your ability to lift. By doing cardio after weights, your muscles, hormones, enzymes and all muscle building properties want to get the benefits of cardio…they want to create more oxygen carrying capacity and your slow twitch fibers will be firing. This is leaving you with the exact stimulus you don’t want, and hence can ‘interfere’ with the hard work done previously on the weights.

I must stress though, its a tough one, interference isn’t going to be huge (ie you will still get the benefits from the weights, for sure) and it generally applies to athletes training (its also a fairly new concept). This is the reason most athletes will do weights in the morning then their team sport or other workout later in the day. To avoid this affect.

Something for you to chew on anyway, great post…I am going to do a similar one soonish with my views on it! I’ll make sure to link back to yours. Cheers.
iqina /Aug 16, 2008 at 12:43 pm

i’ve been working out over a year…n now i work out 5 times a week…normally around 2hours non-stop. But stil if i push too much…my legs muscle would get sore…in pain that cause me to stop exercising for a while…especially after a high impact body steps class.
Any suggestion?
Andy Bhatti /Aug 24, 2008 at 4:45 am

Yes i Agree , I have been a trainer in the past and for clients that came to me for weight loss , I put them on cardio first for 5 to 10 mins before the weight training , and then after the training I put them to another 30 min Cardio .
The reason is simple , 5 min cardio for the warm up and get things going in the body . 45 mins of weight training that will burn the calories vigorously , and finally 30 min of Cardio for good heat helth and stamina buildup.
Now everyone’s body is different , so the results are different too . One of my clients lost 30 lbs in 2 months doing the same routine , while the other one only lost 10 lbs.
So if you are planning to start on something like that , you need to try all approches . For me , personaly , Cardio 1st and Strength training 2nd works the best for staying healthy with lean muscles.

Thank You

Andy Bhatti

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Hjartal�nurit ��ur e�a Eftir � �yngd �j�lfun?