Кардио натощак с утра для похудения: плюсы и минусы

Кардиотренировки, проводимые на голодный желудок, — это отличный способ избавиться от жировой прослойки. Однако, учитывая то, что они проводятся натощак, теряется не только жир, но и мышечная ткань. Чтобы заниматься такими тренировками, необходимо взвесить все «за» и «против» этого подхода к сжиганию жира.

Кардиотренинг играет значимую роль при жиросжигании. Жир становится источником энергии после истощения гликогена, наступающего в результате длительных кардионагрузок, когда частота пульса достигает 60-70% от максимума. Основываясь на этой особенности тренировки, закономерно предположить то, что выполнение кардио без завтрака, то есть натощак, способно ускорить сжигание подкожного жира.

Эффективность «голодного» кардио

Однозначного мнения о том, насколько утренние кардиотренировки, выполняемые на голодный желудок, результативны не существует. Споры на эту тему ведутся уже длительное время. И сторонники, и противники приводят в качестве доказательной базы своей правоты результаты научных исследований, протекающие в организме человека биологические процессы и механизмы. Изыскания ученых тоже демонстрируют противоречивые выводы. Чтобы прийти к какому-либо решению, следует поближе познакомиться с тем, как происходят затраты энергии при тренировках.

Источником энергии, затрачиваемой и при анаэробных, и при аэробных нагрузках, служат накапливаемые в организме углеводы, то есть гликоген. Так происходит до тех пор, пока его запасы не подходят к концу. В утренние часы его уровень минимален. Если человек не позавтракает, начинает происходить катаболизм белка. Сторонники кардио натощак приводят этот факт в качестве довода тому, что вместо углеводов при выполнении утренней тренировки задействованы жиры.

Однако не следует забывать, что с резервным энергетическим запасом, который представляет собой жир, организм начинается «расставаться» в самую последнюю очередь. И если даже гликоген находится на нулевой отметке, какое-то время затрачиваться будет не жировая прослойка, а белки — мышечная ткань. Следовательно, при выполнении кардиотренировки натощак теряется как жир, так и мышцы. Это особенно важно для тех, кто не просто желает похудеть, а занимается с отягощением, стремясь обрести красивое и упругое тело. Людям, которым принципиально необходимо сохранить мускулатуру, рекомендуется не заниматься на пустой желудок, а завтракать.

Профессиональные спортсмены, принимающие участие в соревнованиях, прибегают к занятиям кардио натощак, чтобы ускорить процессы жиросжигания. Однако понятие «натощак» для них является условным, поскольку перед тренировками они употребляют аминокислоты. Это позволяет избежать затрат мышечного белка как альтернативного источника энергии.

Кардио натощак как часть программы тренировок

Заниматься кардио без завтрака рекомендуется в следующих случаях:

1. при достижении «плато» — пониженном темпе сжигания жировых отложений на фоне адаптации организма к изменению рациона и нагрузок;
2. после полной перестройки и привыкания к уже используемой на протяжении длительного времени программе спортивных занятий.

Прибегать к «голодному» кардио рекомендуется на временной основе с определенными перерывами. Регулярные занятия приведут к тому, что организм адаптируется к такому режиму. Главное, следует помнить, что потеря мышц является неизбежной, а в некоторых случаях, в зависимости от индивидуальных особенностей, может наблюдаться вялость и усталость.

Завтракать или нет после кардио натощак

Распространенной ошибкой практикующих данный тип тренировок является полный отказ от утренней трапезы. Многие полагают, что если не есть до обеда, то эффект, получаемый от «голодного» кардио, увеличится. Подобный подход в корне неверен.

Отсутствие пищи в первой половине дня служит для организма сигналом к предстоящей голодовке. Он запускает механизм аккумулирования жира. Следовательно, мышечная масса теряется, а получаемая от последующих трапез энергия мгновенно откладывается в жировую прослойку.

Избежать этого позволяет углеводный завтрак после кардиотренировки. Такой прием пищи не только блокирует программу накопления жира, но и в значительной степени уменьшает потерю мышечной массы. Но, даже принимая подобные меры, не стоит воспринимать этот тип физической нагрузки в качестве полноценного тренинга по жиросжиганию.

Чтобы запустить процесс сжигания жира, недостаточно просто заниматься кардиотренингом, нужно еще и понизить количество употребляемых калорий. Если калорийность дневного рациона будет оставаться высокой, даже самые интенсивные тренировки не смогут компенсировать переизбыток поступающей в организм вместе с пищей энергии, а результат будет практически нулевым.

Видео обзор

90000 Should Cardio Come Before Or After A Workout? 90001 90002 None of us want to think of ourselves as built, beautiful, and … useless. But if we want more than just brawn, we have to find the time for a cardio workout, aka aerobic training, as an addition to our regular weight training. 90003 90002 Lots of people do their cardio before their weight workout, lots do it after, and some even do it right smack in the middle. No matter when you get your cardio in, everybody should be doing it at least a few times a week.90003 90002 Even if your only goal in life is to be huge, and you’re terrified of burning calories, you still should be doing some form of aerobic exercise. There are so many reasons to do cardio, besides just burning calories-a stronger heart and lungs will equate to a stronger body, a bigger pump, and greater fitness overall! 90003 90008 When Is the Best Time to Do Cardio? 90009 90002 Of course, the biggest problem for most people is not figuring out 90011 why 90012 to do cardio, but figuring out 90011 when 90012 to do it! 90003 90002 A lot of people just do not have the time for a really long workout.They want to increase their endurance levels, and improve their resting heart rate and overall cardiovascular health, but they also want to build muscle mass. 90003 90002 So, they have to choose between doing a little cardio first, doing a little cardio after, or mixing it all up at once. 90003 90002 And the truth is, there 90011 is 90012 a best time to do cardio … sort of. 90003 90024 Is First Thing in the Morning Good? 90025 90002 Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day.A run in the morning and a weightlifting session later is awesome for those who have time for two-a-days! 90003 90002 Typically, those people do not eat before their morning workout, though-they’re running on empty! If their primary goal is fat loss, that could 90011 seem 90012 like a good thing, as the body burns off calories before taking any in. However, the body will shift into self-preservation mode and start feeding off muscle instead of fat, which is ultimately not a great idea. 90003 90002 If you’re going to incorporate aerobic exercises of lengthy duration into your fitness program before daybreak, a good rule of thumb is to thumb your nose at starvation tactics and drink a small protein shake or eat something very light pre-workout.Your energy levels will be much higher as your body is no longer burning all of its energy just to survive. 90003 90024 What About Just Before Weight Training? 90025 90002 Some people like to do their cardio right before their weight training. If you only have one hour a day to hit the gym and exercise, this seems pretty reasonable. But if your goal is to see big increases in your strength training or overall endurance, you’ll be disappointed. The 15-20 minutes you spend on your cardio workout is not going to be enough to see gains in your aerobic levels, and is going to seriously sap your muscle stamina right when you need it most: before you lift! 90003 90002 90003 90002 Instead of committing to a proper cardio session and proper lift routine, you’ll have shortchanged yourself with a quick run and a quick lift.You’ll generally maintain good health and strength this way, but you will not see big gains. 90003 90002 If all you want is good health, then this is a heck of a good way to get it. But if your fitness goals involve accelerated greatness in either aerobic levels, strength, or mass, then you’ll have to do something different. 90003 90024 What About After Weight Training? 90025 90002 This seems to be the best idea for people on a tight gym schedule. 90003 90002 The greatest strain on your muscles will come from heavy lifting, so you want to do that first while you still have muscle strength, but your glycogen stores, needed for cardio training, will not have been depleted by your lifts.90003 90002 You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong. 90003 90024 The Best Bet 90025 90002 There are two ways to get the benefits of a full cardio session and a full weightlifting session. 90003 90002 90003 90002 You could make more time in your schedule and start doing full cardio sessions of 45 minutes to an hour, with full weightlifting sessions of however long you need! 90003 90002 The second way-and the most practical for many of us-is to superset your workouts with cardio and weights.90003 90002 For instance, a superset of 5 minutes of cardio and 5 minutes of upper-body exercises, back and forth for 60 minutes, is an awesome way to crush it in the gym while maximizing time. 90003 90008 Conclusion 90009 90002 If you have the time to do two-a-days or can carve out extra hours in your week to make room for separate strength workouts and cardio sessions, then you have no problems! 90003 90002 But, if you only have an hour and you absolutely have to do cardio and weights in that same hour, then your best bet is to either superset or do your lifts first and your cardio training after.90003 .90000 What To Eat Before or After a Cardio Workout [Solved] 90001 90002 Navigating the maze of nutrition advice about when and what to eat for a cardio workout-whether you’re doing a treadmill cardio workout to build endurance or an elliptical workout to lose weight-can make your head spin. 90003 90002 When it comes to eating before cardio, for every person who swears by exercising on an empty stomach, there’s another who says to always eat a small snack first. 90003 90002 Experts may sing the praises of protein shakes while a blogger might opt ​​for «real» food.90003 90002 We consulted registered dietitian Sara Monk to help you decipher what’s true, what’s false, and what’s best for you when it comes to fueling up for cardio fitness. 90003 90010 FALSE: Carbs, carbs, carbs before exercise. 90011 90002 Always eat a balance of real food carbohydrates, protein, and healthy fats before a cardio workout. If you’ve heard from your favorite fitness gurus that all you need before your workouts are carbs-a piece of fruit, oatmeal, or a granola bar-it’s time to throw that idea out the window.90003 90002 Evidenced-based studies indicate this information is outdated. In fact, it has scientifically proven wrong. Instead, make sure what you eat is a balance of good carbs, protein, and healthy fats. 90003 90002 The protein and healthy fats are crucial because they slow down the absorption of carbohydrates. Even the best carbs turn directly into sugar in your body. 90003 90002 Avoiding eating solely carbs means you will not have a sugar crash that’ll leave you feeling exhausted 15 minutes into your workout.You’ll need that energy for all the heart pumping Aaptiv workouts in the app. 90003 90010 FALSE: Working out on an empty stomach burns more calories. 90011 90002 First, you have to understand what is occurring in your body when you do a cardio workout on an empty stomach (known as fasted cardio). 90003 90002 Carbohydrates turn into glucose, more commonly known as sugar, in the bloodstream. Glycogen, which is a stored form of glucose, «runs out» when you sleep. 90003 90002 When you wake up, skip breakfast, and hit the gym, your body is low in carbohydrates so instead it burns fat for energy.90003 90002 A benefit of fasted cardio is that you burn more body fat during a workout. Your body gets used to being in a fat-burning mode, especially if you limit your carb intake throughout the rest of the day. 90003 90002 If you do not have carbs in your body, it has no choice but to burn fat for energy. So, if you’re hoping for fat loss, it may be beneficial to incorporate a few fasted cardio sessions into your routine. 90003 90002 If you will not try to make up for the calories you did not eat for breakfast later on in the day and can successfully get through your workout-then this option may be for you! 90003 90002 Be sure to check with your doctor first, because some health conditions (such as diabetes) are not a good fit for this type of approach.Start with a light Aaptiv cardio workout before going all out. Always remember to listen to your body and do what works for you. 90003 90010 FALSE: You have to eat two hours before or after a workout. 90011 90002 Aim to fit in your pre-cardio workout meal about 30-60 minutes before you exercise. Timing is just as important as food choice in keeping you energized throughout your workout. 90003 90002 You should eat 30-60 minutes prior to your workout to allow the food to digest, and wait about 30-45 minutes to continue the fat-burning wave after.Note that waiting too long to eat after can slow down your metabolism and drop your blood sugar levels. 90003 90002 When it comes to eating after cardio, a great post-cardio workout choice is a protein with a veggie carb, like a spinach salad with grilled chicken or a piece of salmon with mixed veggies. 90003 90002 If you’re lifting weights, it’s important to eat shortly after in order to replenish your glycogen levels, raise your blood sugar levels and bring in amino acids and other nutrients to aid in repairing the muscle fibers you just broke down.(Tip: save your protein shakes for these days.) 90003 90010 FALSE: If food is healthy, then you should eat as much as you want. 90011 90002 Portion sizes matter most when it comes to boosting energy for a workout. In order to prevent energy loss during your workouts, you must consume energy-boosting, nutrient-dense foods. 90003 90002 Do not get caught up in the ratio of protein, fat, and carbs. Instead, understand portion sizes. 90003 90002 Protein portion sizes should be 3-5 oz. That would be 2-3 eggs and ½ cup cheese.90003 90002 Fat portion sizes should be at least 10g per servings; for example, as 1 tablespoon of butter or oil, 2 tablespoons nut butter, 16 nuts, and 2 tablespoons of seeds. Carbs have two forms: non-starchy and starchy. 90003 90002 For non-starchy veggies, such as spinach, tomatoes, kale, mushrooms, and onions, you should have 1-3 cups per serving (more if you’d like, they’re full of nutrients and low in calories). For starchy carbs, such as potatoes, oats, quinoa, chickpeas, and most fruit, stick to ½ cup per serving.90003 90010 FALSE: Count all the calories. 90011 90002 Focus on whole foods. Do not get too nit-picky with counting calories and paying attention to macronutrient ratios. Be sure to eat from whole, high-quality food sources to keep your blood sugar stable and burn fat during a workout. 90003 90002 Tweaking recommendations to your liking, and to your benefit, is encouraged. Find what works best for you. 90003 90002 Still wondering «what should I eat?» Here are some examples of pre-workout or pre-cardio snacks that will not only keep you energized throughout your workout but aid in muscle recovery and lean muscle growth: 90003 90066 90067 Sliced ​​avocado on toast with cottage cheese + tomatoes (or any other vegetable).90068 90067 Roast walnuts or almonds in the oven or on a pan in coconut oil for a heart-healthy, high protein snack. Add any spices for extra flavors, such as cinnamon or curry! 90068 90067 Combine 1 cup of kefir or full-fat Greek yogurt, ½ avocado, a handful of kale, ½-1 tablespoon maple syrup to taste, and a few ice cubes. This creamy green smoothie is loaded with healthy fats, protein, fiber, and vitamins. 90068 90067 Add almond butter (or good quality peanut butter) to a brown rice cake or two.Finish it off with sliced ​​bananas and cinnamon. Super portable, this snack is simple and energy-boosting. 90068 90067 Mash one banana in a bowl. Add two eggs, whisk together. Cook in coconut oil or grass-fed butter. Top the finished product with a handful of nuts. Here you have banana pancakes-a delicious, balanced quick snack. 90068 90067 1 hard-boiled egg, ½ an avocado, and a handful of berries. 90068 90067 Eat a granola bar made from real foods. This is really the only «granola» bar I approve of.It has a nice balance of protein, fat, and carbs. 90068 90081 90002 Now that we’ve broken down these popular myths, eat up for your best cardio workout with Aaptiv yet! 90003 .90000 Should You Do Cardio Before or After Weights: Pros and Cons For Planning Aerobic Exercise 90001 90002 90003 Everybody has their own routine when they go to the gym. Some people go straight to the treadmill before making a move for the free weights. Others prefer to grab the weights first and leaving an intense cardio burner for last. However, you need to find out what gym rhythm works best for you. It’s worth knowing that whatever activity you choose to do first can potentially impact your performance in that second activity.90004 90003 So to answer your question should you do cardio before or after weight train? There is no correct answer. There are many pros and cons to doing cardio before and after your workout. So how do you determine which one is best for you? 90004 90003 To determine which one is best for you we will go through both pros of doing cardio before and after a workout. Then you can decide what pros work best for you in order to achieve your goals. 90004 90009 Cardio Benefits Before a Workout 90010 90003 90012 Increase your Core Temperature 90013 90004 90003 If you do your cardio before weights, you’ll increase your core temperature, oxygenated blood flow to your working muscles, and production of synovial fluid in your joints.You’ll even provide your muscles with a mild but useful dynamic stretch. It’s also an opportunity to get your mind on your workout and mentally rehearse what is to come. 90004 90003 90018 90012 Maximizes Your Calorie Burn 90013 90021 90004 90003 If you do cardio before strength training it maximizes the calorie expenditure of your workout since a session of cardio typically burns more calories than a session of strength training. 90004 90003 90012 Increase Your Afterburn 90013 90004 90003 The afterburn is greatest after the running / weight training workout.Doing cardio first maximizes your post-exercise oxygen consumption (EPOC), or the number of calories your body continues to burn after your workout. 90004 90003 90004 90009 Cardio Benefits After a Workout 90010 90003 90012 Will have 90013 Glycogen 90012: 90013 90004 90003 If you decide on doing Cardio after a workout you will still have Glycogen in your body to lift the weights. If you do Cardio before lifting weights you will deplete the glycogen stores in the body, which will leave you tapped out in this area when you start the weightlifting component.90004 90003 90012 Cardio will feel easier: 90013 90004 90003 Cardio after your workout will make your training session feel easier because you are well rested before you engage in strength training. 90004 90009 What’s Best for You? 90010 90003 Now that you know a few Benefits of doing cardio before and after a workout. You need to decide what’s best for you. To help you decide what’s best for you ask yourself the following: 90004 90003 What is my goal: 90004 90003 What are my preferences: 90004 90003 What does my schedule look like: 90004 90003 Now lets see what you should be doing first? Cardio or Weights 90004 90003 90012 Goal: 90013 If your goal is overall weight loss, you might do cardio first to maximize your workout time.If you have a specific goal or sport, you’ll want to put that first. For example, if you’re training for a marathon, you’ll want to focus your best energy on your running workouts and schedule your strength workouts for your off days. If you’re trying to gain muscle then go lift the weights first. You wanted as much energy as possible for those weights 90004 90003 90012 Preferences: 90013 If lifting weights first feels good to you, there’s no reason you must change that. The idea is to have a consistent, balanced workout routine in whatever format fits your life.90004 90003 Schedule: What does a typical workout schedule look like if you’re combining cardio and strength? Let’s be real, no one has enough free time to separate strength and cardio sessions. Carve out time to exercise is already a challenge. Therefore, fit what you can into that time. 90004 90009 Conclusion 90010 90003 While there are several benefits for lifting weights before cardio, at the end of the day, the best fat loss plan is the one you will stick to and that continues to produce results.90004 90003 If you have any questions, please feel free to leave a comment below. 90004 90003 90004 .90000 Should You Do Cardio Before Or After Weights? (Do This One First) 90001 90002 Let’s say your goal is to lose fat, build muscle, or something similar. 90003 90002 Let’s also say that in order to reach this goal as quickly and effectively as possible, you’ve determined that you need to do both weight lifting 90005 90006 and 90007 90008 cardio. 90003 90002 Cool. 90003 90002 Now let’s also say that you’re going to be doing both types of exercise on the 90005 same 90008 day as part of the 90005 same 90008 workout session.90003 90002 In this scenario, there’s an important question you’re going to need to answer: 90006 should you do cardio before or after weights? 90007 90003 90002 Let’s figure that out right now … 90003 90024 Which Comes First: Cardio or Weights? 90025 90002 For most people, if cardio and weights are going to be done during the same workout session, then … 90003 90002 90006 Weight lifting should be done 90005 first 90008, and cardio should be done 90005 after 90008. 90007 90003 90002 Why is this, you ask? 90003 90002 Well, many of the reasons you’ll typically see people give for doing cardio after weights involve stuff (e.g. hormones, glycogen levels, afterburn / EPOC, etc.) that is either insignificant in the grand scheme of things, or just good old myth-based nonsense. 90003 90002 The truth is, it really just comes down to basic common sense. 90003 90002 90006 If you’re doing two types of exercise back-to-back, the one you do first will have some degree of negative impact on the one you do second. 90007 90003 90002 To put that another way, you’re going to be fresher, stronger, less fatigued, more focused, and just all around 90005 better 90008 physically and mentally for whatever form of exercise you do first, and some degree worse in all of those categories for whatever form of exercise you do second.90003 90002 You do not have to take my word for it. 90003 90002 Studies looking specifically at what happens when you do an aerobic workout before a weight lifting workout found that it had a significant negative impact on strength and performance (sources here and here). 90003 90002 So, it comes down to simply starting with the form of exercise that matters the most. And for 90005 most 90008 people, with 90005 most 90008 goals, 90006 that’s going to be weights 90007. 90003 90024 Weight Lifting (Usually) Matters More Than Cardio 90025 90002 Think about it.90003 90002 What are the two most common workout-related goals most people have? Building muscle and losing fat, right? 90003 90068 90069 For a goal like 90006 building muscle 90007 (or 90006 gaining strength 90007), cardio is not necessary. It’s purely optional. Weight lifting, on the other hand, is a 90005 requirement 90008. 90076 90069 For a goal like 90006 losing fat 90007, cardio is still completely optional, as everything truly needed can be accomplished through diet alone. And sure, weight lifting is optional for fat loss as well.However, it’s a 90005 requirement 90008 for maintaining muscle while losing fat or building muscle while losing fat … which are additional goals that people typically have (or 90005 should 90008 have) when trying to lose fat. 90076 90085 90002 So, one form of exercise is required for at least some part of what most people are tryi 90003.