Aerobic loads gained popularity in the 70s of the last century, when even such famous personalities as Arnold Schwarzenegger and Sylvester Stallone, actively drafting iron, began to pay attention to them. Scientists have found out that these kinds of sports contribute to active fat burning and allow to control the level of subcutaneous fat.
Aerobic, cardio and anaerobic loads: what's the difference?
In many sources, aerobic and cardio workouts are called identical, however, there is a difference. Aerobic loads are primarily aimed at enriching the body with oxygen, and cardio - for training the cardiovascular system. Ultimately, these loads are represented by the same set - running, jumping rope, practicing on a stepper or stationary bike and the like.
In fact, only the target zone of the pulse will be different in these cases, and therefore, the intensity of the exercise (with aerobic load below, with cardio - higher). For example, aerobic running is a measured run for long or medium distance, and cardio training is a sprint race; for a cardio stepper is used with a greater load, and for aerobics - with a long time and so on.
Anaerobic loads are loads of force, i.e. this group includes exercises on simulators and exercises with weights. Such loads are less conducive to fat burning and more - to strengthen the muscles of the body. If we consider that ultimately the presence of developed muscles contributes to an increase in the daily expenditure of calories, the best option for losing weight is to combine aerobic and anaerobic loads.
Types of aerobic exercise
Aerobic loads are often used for weight loss. Any person can choose a sport within the limits of this kind of load, because the spectrum is wide enough:
- bicycle riding;
- skiing;
- different types of aerobics;
- skating and roller skating;
- measured running;
- swimming;
- basketball and other sports games;
- athletic walking;
- dancing;
- employment on a stationary bike;
- lessons on the treadmill;
- classes on a stepper or ellipsoid.
From this each person can choose any kind of liking. In addition, it is easy to organize and aerobic loads at home - for example, running on the spot, jumping rope or modern dances with videoinstruktorom.
Nutrition for aerobic exercise
Aerobic loads are the main enemy of fat deposits in all problem areas. Immediately after the beginning of the training, an active process of burning the accumulated glycogen for the day is going on. It lasts about 20-30 minutes, after which the body switches to burning proteins and fats. Those. Only after 30 minutes of training the active process of fat burning begins. If the lesson lasted no less than 40-50 minutes, such a positive effect will continue for 2 hours after the end of the load.
However, if within the next 2 hours after training you will drink harmlessly
As mentioned above, after the splitting of sugars, the mechanism of protein breakdown is triggered - and this is the main building material for muscles, and it can not be lost. In order to prevent this process, it is recommended to buy additives such as BCAA and L-carnitine. They are so harmless that they are recommended even for schoolchildren after physical education lessons. BCAA prevents protein breakdown (it is taken immediately before, during and after exercise), and L-carnitine promotes more intense fat burning (it is taken 15 minutes before training 1.5 hours after the first intake).