When I first started working out, I had this question in my mind – Should I do cardiovascular exercise before or after my resistance training? Ko sem prvič začel telovaditi, sem imela to vprašanje v mojih mislih - naj naredim srca izvaja pred ali po moje odpornosti usposabljanja?
Some said I should do it before the weight lifting because it helps to warm up my body. Nekaj sem rekel bi morala storiti pred teža dviganja, saj pripomore k ogreje moje telo. Another school of thought believes that, in order to lift heavier weight, I should conserve the energy and therefore, cardiovascular exercise should only be done after that. Drugo šolo misli meni, da je za dvig težji, jaz naj bi ohranitev energije, in zato, srca uresničevanje je treba storiti po tem.
After talking to different personal trainers and based on my experience, I have summarized pro and con of each approach – why before and why after weight training? Ko se pogovarjam z različnimi osebnih trenerjev in na podlagi mojih izkušenj, sem povzeti pro in con za vsak pristop - zakaj, zakaj, pred in po teži usposabljanja?
1) Why Before Weight Training? 1) Zakaj Pred Teža usposabljanje?
- If you are trying to get your weights and cardiovascular exercise done in one session, doing a light cardio for muscle warm-up will actually encourages you to move right into high-intensity lifting without having to do as many warm-up sets. Če ste težaven zadobiti vaš uteži in srca uresničevanje narediti v eni seji, delaš luč za kardio mišična ogrevanja bo dejansko spodbuja si pravico, da se premaknete na visoko intenzivnost dviganje, ne da bi naredil toliko ogrevanja sklopov.
- Also, if you are training for an endurance competitions like half-marathon or triathlon, you should do cardio before any other workout. Tudi, če ste usposabljanje za vzdržljivost tekmovanjih kot pol-maraton ali triatlon, morate narediti kardio pred drugimi Uvježbavanje. That way, you use the most energy and effort into the session to produce optimal performance results. Tako boste uporabili večino energije in napora v sejo za izdelavo optimalnih rezultatov učinkovitosti.
2) Why After Training Weight Training? 2) Zakaj Po Usposabljanje Usposabljanje Teža?
- Once the cardio is done, the quality of your lifting will most likely suffer. Ko je kardio se lahko zgodi, da je kakovost vaše dviganje bo najverjetneje trpijo. Your energy sources may be used up. Vaši viri energije se lahko uporabljajo največ. Since you reap the most benefit from the last two or three reps of weight lifting, it is essential that you have the necessary energy to achieve those reps. Ker ste uživali največ koristi od zadnjih dveh ali treh reps teže dviganje, je nujno, da imate vse potrebne energije za doseganje teh reps. That fuel may not be available if you do a hard cardio workout prior to your weight training. To gorivo ne sme biti na voljo, če vam je težko cardio Uvježbavanje pred svojo težo usposabljanja. Consistently training in a weakened state actually lead to decrease in strength over time because it discourages your muscles from being adequately challenged. Stalno usposabljanje v oslabljena stanje dejansko vodilo do zmanjšanja moči v daljšem časovnem obdobju, saj bo odvračala od vaše mišice se ustrezno izpodbijati. Cardio burns fat and carbs. Cardio opekline maščoba in carbs. If you do your cardio first, the carbs may not be there to fuel your weight training. Če vam vaša srca prvič, carbs morda ne bo tam za gorivo vašo težo usposabljanja. So, if you want to build muscle, you should do weight training first . Torej, če hočeš zgraditi mišice, morate storiti utezima prve.
- Also, another reason some people believe in – after doing strength training and when it is stopped abruptly, blood tends to accumulate in the lower body. Tudi drugi razlog, nekateri ljudje verjamejo v - po delam moči usposabljanja in, kadar je nenadoma ustavil, kri se nagiba, da se kopičijo v telesu nižja. With reduced blood return, cardiac output decreases and lightheadedness may occur. Z zniža krvni vračanja, srčne proizvodnja zmanjša in Nepromišljenost lahko pojavijo. Because muscle movement helps to get the blood back to the heart, it is good to continue some muscle activity. Zaradi gibanja mišic pomaga priti krvi nazaj do srca, je dobro, da še nekaj mišične aktivnosti. Easy cycling, walking, or any other cardiovascular exercise at low intensity will be recommended as cool-down activity after weight training . Easy kolesarjenje, hoja, ali katera koli druga srca uresničevanje pri nizki intenzivnosti se bodo priporočeni kot kul-down dejavnost po teži usposabljanja.
So How? Torej, kako?
No right or wrong. No pravico ali narobe. If you are at the stage of bulking up (as I do now), do the cardio after the workout. Če ste v fazi bulking up (kot sem do zdaj), naredite kardio po Uvježbavanje. Otherwise when you are at the so called cutting or toning phase, you can do your cardiovascular exercise as a warm up before you hit the irons. V nasprotnem primeru, kadar ste na tako imenovane rezanje ali tonika fazi, lahko storite vaše srca uresničevanje kot ogreje, preden ste zadeli likalnike.
If you want to build muscles yet prefer to do cardio first, the other option will be replace the used fuel with a Če želite graditi mišice še raje ne cardio prva, druga možnost, bo treba nadomestiti uporabljajo gorivo z sports drink športna pijača or energy bar before you start the weights training. ali energije, bar, preden začnete uteži usposabljanja.
Last but not least, that is another school of thought – doing cardio and weight training on separate days . In nenazadnje, da se drugo šolo misli - delaš kardio in utezima na ločenih dni. I have not tried this method before and I would like hear from you if you ever do so. Imam ne preizkušen to metoda pred in bi rad slišal od vas, če ste kdaj storiti.
In conclusion, cardiovascular exercise is required, not matter what. V zaključku, srca uresničevanje se zahteva, ne glede na to, kaj. It is good to build the stamina and burn the fat. To je dobro za izgradnjo vzdržljivosti in spali maščobe. Do not get too hung up on this whole idea. Ne dobite preveč visijo na tej celotni ideji. Change the order to suit you occasionally. Doing cardio or after weight training is not a theory or a new law. If you feel good doing cardio before lifting weight and if you progress well, just do it. Spremeni vrstni red na obleko si občasno. Narediti kardio po teži ali usposabljanja ni teorija ali nov zakon. Če menite, da dobro delaš kardio pred odpravo teže in, če napredek tudi, samo to.
Did you like this post? Ali vam je všeč ta post? Subscribe to MunFitnessBlog.com today Naročite se na MunFitnessBlog.com danes . . It is free. Je zastonj.Related Posts Podobni Posts
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Scroll down to leave a comment. Pomaknite navzdol, da predloži pripombe. I really want to know what you think. Res bi rad vedel, kaj si misliš.
Found what you were looking for? Ugotovljeno, kaj si iskal? If not, try searching for it below. Če ni, poskusite iščejo spodaj.
Lisan Lisan // / / Oct 18, 2007 at 12:57 AM 18. oktober 2007 ob 12:57
Hi, I'd been reading your fitness blog for sometime. Živjo, jaz bi bila obravnava vaše fitnes blog za enkrat. I came to know it through PPS. Prišel sem, da veš s PPS. Thanks for the informative materials. Hvala za informativne materiale. I learn a lot from it. Sem veliko naučimo od njega.
I'm also a fan to fitness. Jaz sem tudi ventilator za fitnes. My goal is more towards burning fat, calories and carbs. Moj cilj je bolj proti gorenju maščob, kalorij in carbs. Therefore I do at least 45-55 minutes of cardio (exclude 10 minutes warm up) and 20-30 minutes of resistant and abs crunches, by that time I'm already tired. Zato imam najmanj 45-55 minut, kardio (izključi 10 minut ogreje) in 20-30 minut odporne in abs crunches, do takrat sem že utrujen. Usually my abs crunches exercise suffered coz I'll always leave it last as it's very difficult! Ponavadi moje ABS crunches uresničevanje utrpela coz bom vedno pusti, kakor je bila nazadnje je zelo težko!
I have a question: I'da friend who told me: Imam vprašanje: I'da prijatelja, ki mi je povedal:
“fat burning only happens after 20 minutes of exercise so don't waste up all energy in the first 20 minutes.” "Kurjenje maščobe le zgodi po 20 minutah vadbe, da ne zapravljajo vse energije v prvih 20 minutah."
I'm wondering is that true? Jaz sem se spraševala, je to res? Since then I spit my resistant training into half. Od takrat sem pljunil moj odporne usposabljanja v pol. I do resistant after 10 minutes warming up. Jaz odpornih po 10 minutah segrevanja. Then back to cardio, then back to resistant after cardio. Nato nazaj do srca, potem pa nazaj na odporne po kardio. Sometimes I do a switch as people told me muscle can get use to routines so do switch to do something different once awhile. Včasih imam prehod ljudi kot od to tell mi mišice lahko uporabite za rutino tako naredil stikalo, da narediš nekaj različnih enkrat nekaj časa. Is it true? Je to res?
I just want to tone up muscles. Rad bi samo ton gor mišice. Burning up calories are more important to me, so I guess it's a good idea to start off with cardio 1st and use my effort to maximum in cardiovascular exercises? Burning up kalorije so bolj pomembno, da se mi, da mislim, da je dobra ideja, da začnete s kardio 1. in uporaba moje prizadevanje za največ v srca in vaje?
Angie Tan Angie Tan // / / Oct 18, 2007 at 9:18 AM 18. oktober 2007 ob 9:18
Interesting… Zanimivo ...
Yep, I'm in the school of thought of doing cardio, weight training and light cardio after that. Ja, sem v šoli sem delal kardio, utezima in svetlobno kardio po tem. (^ ^) (^ ^)
Somehow, if I am pressed for time, I'll do light cardio first, weight training and then more intense cardio after. Nekako, če sem pritisnil za čas, bom naredil svetlobno cardio prvi, utezima in nato bolj intenziven kardio po. Aside from the fact that I'll be dead tired after all that, would it be good? Poleg dejstva, da bom umrl utrujen po vsem tem, bi bilo dobro?
Elvina // Elvina / / Oct 18, 2007 at 9:29 AM 18. oktober 2007 ob 9:29
I've tried doin weight training first, that is, go for my body pump class… and after that go for cardio, for example, bodystep class. Ive 'preizkušen delaš utezima prvi, ki je šel za moje telo črpalka razred ... in potem šel za kardio, na primer, bodystep razred. My performance was not tat good as I dun feel I have enough energy during the pump class (although I did warm-up). Moja učinkovitost ni bila dobra tat kot sem Sivosmeđ počutim imam dovolj energije med črpalko razred (čeprav sem toplo-up). But if I do cardio follow by weight training, it was much better. Toda, če naredim kardio sledijo po teži za usposabljanje, je bilo veliko bolje. I think it's up to individual. Mislim, da je do posameznika. You need to find out what's best for your body to maximise your workout … =) Morate izvedeti, kaj je najboljše za vaše telo čim vaših Uvježbavanje ... =)
Simon Paul // Paul Simon / / Oct 18, 2007 at 5:21 PM 18. oktober 2007 ob 5:21
Hmm. Hmm. I've tried all three different type of training. Ive 'preizkušen vse tri različne vrste usposabljanja. Tried and true, I believed that different workout school are based on our own priority. Preizkušen in res sem verjela, da različni Uvježbavanje šoli, ki temelji na naših prednostnih nalog. Don't forget your priority, and keep your workout in moderation, meaning that you shouldn't strain too much on weight lifting alone if you want to do cardios for fat burning. Ne pozabite, vaša prednostna naloga, in obdržite Trening v zmernost, kar pomeni, da vam ne bi smelo seva preveč na težo dvižne samo, če želite narediti cardios za kurjenje maščobe.
I would choose to do 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. Želel bi, da ne izbere težo dviganje najprej, ker da gradnja močne mišice je moja glavna naloga, šele potem bom končal s Trening z 40mins da 60mins svetlobe srca. 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. Če vem, da sem dovolj energična ali sem o dopolnilih, bom šel za hitro 20mins of zares visoke intenzivnosti kardio. 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. Poleg tega, da se razlike med visoko in nizko intenzivnostjo intenzivnost Uvježbavanje, raziskava, ki v državah in povzročila, da je višja intenzivnost workouts bo koristilo več kot nižje intenzivnosti workouts. I have tried, and believe me, hard work is the real deal here. Sem poskusil, in verjemi mi, težko delo je pravi posel.
I've done three different cardio for 60mins on one day, just to find out the best solution of how my body works. Sem naredil tri različne kardio za 60mins za en dan, samo da bi našli najboljši raztopina, kako moje telo deluje. 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. Začela sem s hitro hojo tempu za 5mins, nato nadaljuje z vožnjo za 15mins, kolesarjenje, za drugo 15, hitro tempu kolesarjenje za naslednjo 5mins in navzkrižno prikazovati za preostalih 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. Potem sem spoznala, da imam nizko vzdržljivosti, zato bom Trening za kopanje (Plavanje je velik voditi fit in gorijo maščobe, saj vam Uvježbavanje vsak centimeter vaše mišice) ali kratko časovno visoke intenzivnosti kardio.
I do know that I have part of the strength of a bull, so I'll go for higher intensity on lifting weights. Vem, da sem del trdnosti bika, zato bom šel za višje intenzivnosti na dviganje uteži.
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. To je res, kot kaj Lisan prijatelj rekel o kurjenje maščob, vendar pa morate vedeti ta; trenutka vašega srca poveča, kurjenje maščob je že na delu. Chemicals are released from our fat, muscles and organs, as hormones are released into our bloodstream to help us workout our body. Kemikalije se sproščajo iz naše maščevja, mišic in organov, kot so hormoni sprostijo v naš krvni obtok, da bi nam pomagali Uvježbavanje našega telesa. So back to the basic. Torej nazaj k osnovni. It depends how high the level of intensity of workout that you're on. Odvisno kako visoko stopnjo intenzivnosti Uvježbavanje da ste 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. Če boste začeli z večjo intenzivnostjo, kemikalij in hormonov deluje bolje, če začne nižje intenzivnosti, nato pa bomo več časa, da pridejo do istega rezultata.
Metabolism ratio also plays a big role when it comes to fat burning or having the bull's energy during workout. Presnova razmerje tudi igra veliko vlogo, ko gre za kurjenje maščobe ali ima Bull energije med Uvježbavanje. 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. Znanstveniki v Kanadi so uspešne raziskovalne maščobe ne da bi vam pomagali, da je veliko, saj je del energije, goriva, za povečanje vaše presnove tečaja. 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. Torej, uporabite gor, da je dobro zalogo energije za vaše mišice, da to veliko visoko intenzivnost Trening v krajšem časovnem obdobju. It doesn't matter what workout, lifting weights or cardio. Ni pomembno, kaj Uvježbavanje, dviganje uteži ali srca.
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. Jaz bi tudi želeli, da imata dober smisel za moje rezultate v bulking moje noge, še jaz ne osredotoči na mišice nog na vse. 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. Mi ponavadi porabijo več energije iz naše noge, medtem ko delaš srca workouts, kot naše mišice na naše noge deluje, da je najboljše. 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. Ive 'been ki delajo prek visoke intenzivnosti cardios, in na moj amazements, moje noge se je le manj kot 10% maščobe, kaj šele, da sem videl izboljšav glede na rast mišic, moje tele in moja stegna.
So it's all down to the basic, so these are my priorities :- Torej je vse na osnovni, tako da so moje prioritete: --
[For priorities on my muscles] [Za prednostne naloge, na moje mišice]
If I'm less energetic and I want to focus on my muscles, I would do a long-period-low-intensity weight lifting. Če sem manj energična in hočem, da se osredotoči na moje mišice, jaz bi naredil dolgo obdobje-nizke intenzivnosti teža dviganja. 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. Če sem energična, bom naredil tako kratkem času visoke intenzivnosti teža dviganje in jo konča s kratkim časom visoke intenzivnosti kardio.
[For priorities on fat-burning] [Za prednostne naloge, na maščobo gorenju]
If I'm less energetic I'll choose the short-time-high-intensity weight lifting alone. Če sem manj energična bom izberejo kratke časovne visoko intenzivnost teža dviganje sam. 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. Spoznajte to, višja intenzivnost workouts deluje bolje kot kemikalij in hormonov sprosti v naš krvni obtok deluje bolje kot nižje intenzivnosti workouts sama. This is for real. Gre za resnično. It's the same theory if you want to earn more money, then you have to work harder. To je ista teorija, če želite zaslužiti več denarja, potem ste na delo težje. 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. Če želite pametnejše delo, se učijo o svojih telesnih funkcij in spoznavajo dobre, zdrave prehrane in dodatkov, ki vam daje pozitivne stranske učinke.
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. Za tiste, ki ste v fitnes, Bodybuilding & maščob gorenja, rad bi, da si dobil najnovejšo kopijo omišičenost. 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. To je eden od najboljših pekel in najdebelejšega revijo na trgu, in ki ga boste zagotovo našli najboljše odgovore, če ste v dvomih, glede na to, kako telesne kemične in hormoni dela za umetnost mišic stavbe. This magazine also helps you to motivate yourself, as you'll definitely find answers of what you're looking for. Ta revija tudi vam pomaga motivirati sebe, kot se boste prav gotovo našli odgovore o tem, kaj iščete. 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. In za tiste med vami, ki so kmalu izvedeli, kaj to blog je o preberite sestavljajo mešanice, kot je, kar smo rekli, da tukaj v Mun's Fitness blog, brez njega, vi ne bi nas naša največja izmenjava izkušenj sem, kar sem mislim, v primernem roku, je neprecenljivo. Thanks to Mun, I've been doing my part here. Hvala za Mun, Ive 'been početje svoj del sem. :) :)
Mun Mun // / / Oct 18, 2007 at 10:42 PM 18. oktober 2007 ob 10:42
Hi Lisan – Thanks for being a regular here. Zdravo Lisan - Hvala za redne tukaj. For a better result to burn fat, cardiovascular exercise supposedly to be performed within a zone of heart rates. Za boljši rezultat gorijo maščobe, srca uresničevanje podporam, ki se izvajajo znotraj območja srčnega mer. But, let's not go into that for now. Ampak, da ne gremo v to za zdaj. In fact, I don't really buy into your friend's theory – fat burning only happens after 20 minutes of exercise. V bistvu, sem pravzaprav ne kupujejo v tvoj prijatelj teorija - maščobe kurijo le zgodi po 20 minutah vadbe. Many have made thing complicated, including the idea of doing cardio only early in the morning with empty stomach. Mnogi so stvar zapletena, vključno z idejo delaš kardio samo zgodaj zjutraj s praznim želodcem. I prefer to look at this fat burning issue at a bigger picture. Jaz raje poglej to vprašanje maščobe kurijo na večje slike. As long as you run, jog, swim or cycle, you are doing something good for your body. Dokler traja, jog, plavati ali cikel, kar delaš nekaj dobrega za svoje telo. 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. Ko smo se izvršuje, hitrejši utrip srca in prav gotovo bomo spali maščob, le stvar je odstotek, ali je kalorij iz maščob ali iz drugih virov. Continue with your resistance training as muscles increase metabolism rate which is good in fat burning too. Nadaljujte z vašo odpornost usposabljanja kot mišice poveča stopnjo metabolizma, ki je dobro v maščobe kurijo preveč.
Hi Angie – Good to see your comments again. Hi Angie - Dobro za prikaz vaše komentarje znova. If you are at the stage of losing weight, what you are doing is pretty good. Če ste v fazi izgublja težo, kaj počnete, je zelo dobro. However, as each individual is different, the better way is to judge the result based on body weight and body fat. Vendar, kot je vsak posameznik drugačen, boljši način je, da presodi rezultat na podlagi telesne teže in telesne maščobe. Not to worry about the sequence and I am glad that you have incorporated weight training into your workout routine. Ni treba skrbeti za zaporedje in sem vesela, da ste vključeni teža usposabljanja v vaš Uvježbavanje rutinsko.
Hi Elvina – Thanks for sharing your experience. Zdravo Elvina - hvala za delitev vaše izkušnje. Not bad, you have the stamina to join two fitness classes in a row. Ni slabo, imate vzdržljivosti, da se pridružijo dva fitnes razredov v vrsti. :o) Depending on situation, I just worry that you may be losing muscles in your second class. : o) Glede na razmere, sem samo skrbi, da ste morda izgubili mišice v drugem razredu. Again, check your body fat after sometimes to make sure you are on the right track. Zopet, preverite vaše telesne maščobe po včasih da bi bili prepričani, da ste na pravi poti. However, if you have been doing this for some time and nothing is wrong, then keep it going. Vendar, če vam je bilo to za nekaj časa in nič ni narobe, nato pa ga bo.
And Simon – Thanks for sharing your experience too. In Simona - hvala za delitev vaše izkušnje tudi. It is indeed good to hear from you and learn from you. To je res dobro slišati od tebe in se učiti od vas. Keep your comments coming, man! Naj bodo vaše pripombe prihajajo, človek!
Ronald Soo Ronald Soo // / / Oct 21, 2007 at 12:27 PM 21. oktober 2007 ob 12:27
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… Ker sem bila po svoje Spinning inštruktor g. Alex razred za skoraj 2 meseca, in upravljanje s zgorela 2.5 "iz trebuha maščoba ... in še vedno naprej gorijo ...
But weight never drop… According to Mr Alex, if you want better result, it is best that you combine weight training with Cardio… Ampak nikoli ne spusti težo ... Po g. Alex, če hočeš boljši rezultat, je najbolje, da si teže usposabljanja kombinirati z 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… Kot ob koncu dneva želimo imeti opredeljene mišice namesto kosovnih mišice kritje vseh z maščobo, da večina ljudi uporablja za prikaz izključite v telovadnici so danes ...
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. Kardio in teža se lahko opravi na ločen čas ni potrebno, mora storiti oboje hkrati ... Najbolj pomembno je vaš poudarek, ko VLAK prsih, se ne premakne oči okoli telovadnice, medtem ko seznam, kakor je bila ob koncu od dneva, ko boste končali usposabljanje druge stvari kot na primer prsih.
Simon Paul // Paul Simon / / Oct 21, 2007 at 1:41 PM 21. oktober 2007 ob 1:41
Totally agreed with Ronald. Popolnoma strinjal s Ronald. Determination and focus are the keys to successful goals. Ugotavljanje in osredotočenost so ključ do uspešnega ciljev. Other than that, it's really just a waste of time. Razen, da je to res samo zapravljanje časa. No pain, no gain… no suffering no success! Ni bolečine, ni pridobil ... no trpljenje ne uspeh!
Lauren Lauren // / / Dec 19, 2007 at 4:51 AM 19. december 2007 ob 4:51
Hi Mun, I know this post was a while ago but was just searching through your archives and had to comment. Zdravo Mun, vem, da to delovno mesto je bilo nekaj časa nazaj, vendar je bil samo iskanje preko vaše arhive in je komentar. By the way me and a couple of my friends find your blog a very interesting read!! Mimogrede jaz in nekaj mojih prijateljev najdejo vaš blog zelo zanimivo brati!
I commented on your most recent post and forgot to mention I am a personal trainer. Sem komentiral vaše zadnje mesto in pozabil omeniti, sem osebnega trenerja. I noticed your conclusion on building muscle and the reason you do cardio after. Opazila sem vaš sklep o gradnji mišic in razlog vam kardio po. I understand your pro's and cons, and they are right. Razumem vašo pro in zaporniki, in so prav. But you missed one. Vendar si zamudil eno. There is a thing called interference in regards to training. Obstaja stvar imenovano poseganje v zvezi z usposabljanjem. Basically your body will want to do its thing based on the last stimulus you give it. V bistvu se bo vaše telo želim svoje stvari temelji na zadnji spodbuda vi dajte. 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. Če vam uteži firsts, da boste morda lahko odpravila malo več, vendar raziskave kažejo, da srca usposabljanja predhodno uteži res ne vpliva na vašo sposobnost za dvigalo. 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. S tem kardio po teži, vaše mišice, hormoni, encimi in vse mišice gradnjo nepremičnin želite dobiti koristi kardio ... če želite ustvariti več kisika nosilnost in vaš počasen Trganju fibers bo žganjem. 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. To je zapuščam s točno dražljaj ne želite, in torej ne posega "s trdo delo, opravljeno predhodno o težah.
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). Moram poudariti, čeprav, njene težka, se interference ne bodo velike (tj. boste dobili še vedno koristi od uteži, zagotovo) in se na splošno uporablja za športnike usposabljanja (tudi njegovo dokaj nov koncept). This is the reason most athletes will do weights in the morning then their team sport or other workout later in the day. To je razlog, večina športnikov bo naredil uteži zjutraj potem njihova ekipa športnih ali drugih Uvježbavanje pozneje na dan. To avoid this affect. Da bi preprečili to vpliva.
Something for you to chew on anyway, great post…I am going to do a similar one soonish with my views on it! Nekaj za vas za grickanje anyway, super post ... bom naredil eno podobno soonish z moje poglede na to! I'll make sure to link back to yours. Bom poskrbite za povezavo nazaj na tvoj. Cheers. Na zdravje.
iqina // iqina / / Aug 16, 2008 at 12:43 PM 16. avgust 2008 ob 12:43
i've been working out over a year…n now i work out 5 times a week…normally around 2hours non-stop. Ive 'been ki delajo v več kot eno leto ... n sedaj i work out 5-krat na teden ... običajno okoli 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. Ampak stil, če i push preveč ... moje noge boleče mišice bi dobila ... v bolečino, ki povzročijo, da me ustavi uveljavljajo za nekaj časa ... predvsem po visoki vpliv organa ukrepe razred.
Any suggestion? Vsak komentar?
Andy Bhatti Andy Bhatti // / / Aug 24, 2008 at 4:45 AM Aug 24, 2008 at 4:45
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 . Da, strinjam se, sem bil trener v preteklosti in za stranke, ki je prišel do mene, za hujšanje, sem dal na prvo kardio za 5 do 10 minut pred utezima in nato po usposabljanju Dala sem jih v drugo 30 min kardio.
The reason is simple , 5 min cardio for the warm up and get things going in the body . Razlog je preprost, 5 min kardio za toplo in stvari gredo v telo. 45 mins of weight training that will burn the calories vigorously , and finally 30 min of Cardio for good heat helth and stamina buildup. 45 mins teže usposabljanja, ki bodo spali kalorij močno in na koncu 30 min kardio za dobro toplotno helth in vzdržljivosti nastane.
Now everyone's body is different , so the results are different too . Zdaj vsi telesa je drugačen, tako da so rezultati različni preveč. One of my clients lost 30 lbs in 2 months doing the same routine , while the other one only lost 10 lbs. Ena izmed mojih strank izgubila 30 lbs v 2 mesecih počne isto rutinsko, druga pa se samo izgubila 10 lbs.
So if you are planning to start on something like that , you need to try all approches . Torej, če si nameravate začeti na kaj takega, jo morate poskusiti vsi approches. For me , personaly , Cardio 1st and Strength training 2nd works the best for staying healthy with lean muscles. Za mene osebno, Cardio 1. Jakost in usposabljanja 2. del najboljši za zdravo bivanje s preudarnim mišice.
Thank You Thank You
Andy Bhatti Andy Bhatti
Dick Llewellyn // Dick Llewellyn / / Feb 5, 2009 at 9:43 PM 5. februar 2009 ob 9:43
Hi everyone Hi everyone
I've heard it's best to do cardio first unless you can get a good break between weights and cardio (6 hours?!) This is because when you train with weights your body releases Testostorone which is needed to recove and build muscles. Slišal sem, da je najbolje narediti cardio prvi, razen če lahko dobite dober odmor med utežmi in kardio (6 ur?) To je zato, ker ko se vlak z utežmi telesu releases Testostorone, ki je potrebna za vračilo in graditi mišice. When you do high intensity cardio workout your body releases Cortisone which eats away testostorone and reduces the effects on repairing muscles. Ko boste to storili visoke intenzivnosti kardio Uvježbavanje telesu releases kortizon, ki jedo zunaj testostorone in zmanjšuje učinke na popravilo mišic. I don't know how true this is, but it's an interesting theory! Ne vem, kako resnično je to, vendar je zanimiva teorija! I tend to do about 30-40 minutes cardio and and 40-60 minutes resistance traing. Težijo k temu, da sem naredil približno 30-40 minut kardio in 40-60 minut in odpornost traing. I am however fairly new to all this, so my routine will hopefully develope and change over time. Jaz sem pa dokaj nova, da vse to, da moji rutinsko bo, upajmo, razvija in spreminja skozi čas. Particularly as I start to do more compound exercises rather than using the machines at the moment. Zlasti kar začnem, da naredijo več sestavljenih vaj namesto z uporabo strojev v trenutku.
Dirk // Dirk / / Feb 18, 2009 at 6:32 PM 18. februar 2009 ob 6:32
Hey…I jus got out of school and started varsity now. Hej ... sem jus got izven šole in začel Universitet zdaj. My main goal is to play rugby, I did prety good in my school team an was in good shape, how ever i got realy unfit over the holidays and need to get in shape for the trails. Moj glavni cilj je igral rugby, sem prety dober v šoli ekipa je bila v dobri formi, kdaj, kako sem res neprimerni preko praznikov in morali dobiti v obliki za prog. What i want to ask you is if its possiblle to do my cardio in the morning and my wieght training in the afternoon. Kaj hočem od vas, če je njeno possiblle storiti moja kardio zjutraj in moj wieght usposabljanja v popoldanskih urah.