How to arrange aerobic training during muscle growth?

Aerobic exercise constitutes an important part of fitness training. Whether you are gaining muscle or losing fat,

Many people simply believe that muscle gain, and thin people do not need aerobic training

This view is a big misunderstanding. Fitness emphasizes comprehensive development, and cardiopulmonary ability is no less than muscle circumference. Only comprehensive strength is really strong. 　This is also the reason why crossfit training and intermittent training are becoming more and more popular now!

The excessive aerobic exercise during the muscle gain is not conducive to muscle synthesis, but aerobic cannot be ignored. So how to balance and find the best method?

How to arrange aerobic training during the muscle gain?

1. Limit aerobic exercise other than strength exercises to 3 times a week, 30 minutes each time. This can not only maintain the health of the cardiovascular system without causing possible muscle loss. The two best aerobic exercises include rowing and vol. What is the repetitive exercise of changing speed?

2. In order to maximize muscle development, dietary calorie intake should not be restricted during the muscle growth stage, because muscles can only grow if the body is in a "positive balance" state.

3. In addition, try to avoid scheduling strength exercises and running on the same day, because running will consume a lot of calories, so that the muscles cannot have the opportunity to grow. When the body is in an "negative balance" of energy When in a state, the muscles will be consumed first as energy, and then it is the fat turn. If you have to practice strength and aerobicity on the same day, at least you have to practice strength first. While both physical strength and energy are at the peak, you can fully stimulate the muscles.

As the muscle components increase, the body's metabolic rate will also increase accordingly, which will be more conducive to the consumption of body fat.

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4. Introduce an excellent method:

Aerobic acceleration training method: "Aerobic acceleration" training that combines muscle strength and cardiopulmonary training

Aerobic and strength can not only train together, but also make your training more efficient!

This is a new type of training mode:

Method: After completing a set of weight training, it is not a static rest of 30- 60 seconds, instead of 30-60 seconds of low-intensity cardiopulmonary training immediately, which is called: aerobic acceleration training

Combined "aerobic acceleration" training can lead to fat burning effect, muscle, muscle strength, endurance growth... in all aspects, performance is better than those who only perform aerobic and weight training, among which the fat burning effect is the most obvious improvement!

Suggestion: If you want to gain muscle and lose fat, next time you are doing weight training, don't stay completely still during rest. Use low-intensity cardiopulmonary exercise instead! You may feel very tired at the beginning, but in fact, because cardiopulmonary exercise will bring more blood into muscle tissue, you will feel more energy, more excited, and better results.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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