When you are trying to build lean muscle in the gym, should you do cardio before or after weights for maximum results? This is a question often asked and rarely answered with anything more than personal opinion. If you are trying to figure out how to lose weight or build muscle, you're about to discover the facts on this topic.
Only in recent years has science shed any light on this topic. Until as recently as five years ago, the entire answer to this question was based on theory. This led to people being told different information by everybody they asked for advice.
That's no longer the case. Today we'll be looking at a few recent studies and talking about why science has now shown cardiovascular activity to be more effective when performed before resistance exercises, as opposed to afterwards. []
While both approaches ultimately yield positive results, a study at the James Maddison University discovered that an aerobic-weights routine yielded far more lean muscle growth than a weights-aerobic routine.
When it came to fat loss, the results were very similar. The Journal Of Strength And Conditioning recently commissioned a study which discovered that fat loss results were substantially higher by performing aerobic activity prior to resistance training.
Of course, it is highly important to remember that if you are regularly training with weights and getting a good deal of cardiovascular activity into your life then you will still see positive results no matter which order you perform them in....
Two enzymes released during exercise will play an important factor here:
* Adenosine Monophosphate-Activated Protein Kinase (also called AMPK for short!)
* mTOR (aka mammalian target of rapamycin)
You may have heard these two enzymes discussed in fitness magazines and bodybuilding gyms in the past. If you are performing aerobic activity the body increases the release of the AMPK enzyme to help your muscles adjust to endurance activity, while signals the beginning of the muscle recovery process at the end of a workout. For about an hour after you hit the weights, you'll have a surge of mTOR in your body and this is perfect for consuming post-workout nutrition. After six hours, the spike in mTOR wears off and your body returns to normal. []
The two enzymes aren't exactly the best of friends, in fact AMPK switches off mTOR substantially. So by staying in the gym after the end of your resistance workout to jog on the treadmill for half an hour you are missing most of your golden post-workout window for nutrition and also turning down the body's spike in mTOR.
Learning how to lose weight is a journey often shrouded in myths and opinions. However, thanks to the benefits of modern science you now know the true facts behind whether you should do cardio before or after weights to maximize your fat loss results in the gym.
Only in recent years has science shed any light on this topic. Until as recently as five years ago, the entire answer to this question was based on theory. This led to people being told different information by everybody they asked for advice.
That's no longer the case. Today we'll be looking at a few recent studies and talking about why science has now shown cardiovascular activity to be more effective when performed before resistance exercises, as opposed to afterwards. []
While both approaches ultimately yield positive results, a study at the James Maddison University discovered that an aerobic-weights routine yielded far more lean muscle growth than a weights-aerobic routine.
When it came to fat loss, the results were very similar. The Journal Of Strength And Conditioning recently commissioned a study which discovered that fat loss results were substantially higher by performing aerobic activity prior to resistance training.
Of course, it is highly important to remember that if you are regularly training with weights and getting a good deal of cardiovascular activity into your life then you will still see positive results no matter which order you perform them in....
Two enzymes released during exercise will play an important factor here:
* Adenosine Monophosphate-Activated Protein Kinase (also called AMPK for short!)
* mTOR (aka mammalian target of rapamycin)
You may have heard these two enzymes discussed in fitness magazines and bodybuilding gyms in the past. If you are performing aerobic activity the body increases the release of the AMPK enzyme to help your muscles adjust to endurance activity, while signals the beginning of the muscle recovery process at the end of a workout. For about an hour after you hit the weights, you'll have a surge of mTOR in your body and this is perfect for consuming post-workout nutrition. After six hours, the spike in mTOR wears off and your body returns to normal. []
The two enzymes aren't exactly the best of friends, in fact AMPK switches off mTOR substantially. So by staying in the gym after the end of your resistance workout to jog on the treadmill for half an hour you are missing most of your golden post-workout window for nutrition and also turning down the body's spike in mTOR.
Learning how to lose weight is a journey often shrouded in myths and opinions. However, thanks to the benefits of modern science you now know the true facts behind whether you should do cardio before or after weights to maximize your fat loss results in the gym.
About the Author:
Next Step: Uncover the easy, no-nonsense truth behind how to lose weight with Russ Howe PTI, the UK's most popular Personal Trainer online. His free video on whether you should do cardio before or after weights will clear up this common issue for you.
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