Aerobic exercise is not much less at odds with the aerobic work, although many are still reluctant to make compatible it with the excuse of potential muscle loss. We are going to give some tips to make aerobic dumbbells without any risk of losing muscle mass with the intention to improve our cardiovascular system, after which we must not neglect it.
How long aerobic exercise?
A few us have desire to of do aerobic after a weights session, but we are going to help accelerate muscle recovery and minimize the damage suffered in training. 20-30 minutes of aerobic work they are sufficient for our purpose, it is not do long distances, but to mobilize a time the cardiovascular system.
If a long time ago to do aerobic, perhaps those 20-30 minutes are too much at first, but We can start with 5-10 minutes and upload 2-3 minutes each week until you reach the desired range.
Can you do more than 30 minutes of aerobic? Although it will depend on each person, if your goals is to gain muscle mass, it is not recommended to go beyond 30 minutes, since after the weights is a risk to use the muscles as energy substrate and increase muscle catabolism.
At what intensity should do the aerobic after weights?
A medium intensity, say that between 55-75%. Must be borne in mind that with this aerobic exercise we do not seek improvements in our resistance, but simply to facilitate muscle recovery and maintain an acceptable level of resistance.
More than search intensity in beats per minute should look at feelings, provided that it is when aerobic weights after considering There is an intense feeling of fatigue, but on the contrary, must feel comfortable and see this exercise more as a return to calm.
A simple rule that is used to verify that we are not moving from intensity is to be able to hold a conversation without intermittent when there us no gasps, which means that we don’t have a deficit of oxygen and the intensity is correct.
Do what aerobic exercise?
Here everyone has their preferences, I recommend doing a aerobic exercise that involve the major muscle groups who have been working in the weight room, so do reach more blood and facilitate recovery.
We can follow the following examples according to aerobic machine:
- Exercise bike: After a session of fitness where we worked the legs
- Remo: to a session of dorsal work and back, although the legs also aunque las piernas tambien estaran will be active
- Elliptical: in general in the elliptical we mobilize the major muscle groups, but if we have done intense chest or abdominal work will be the right machine
Although we must not follow the previous recommendations feet deep and each you can choose your machine or aerobic exercise. Even for those who you aburrís doing aerobic is recommended to change exercise every 5 minutes: 5 minutes of tape, 5 minutes of bike, 5 minutes of elliptical, 5 minutes of rowing. You can also choose a machine per day, here there are multiple options.
Do I have to do aerobic every day?
It is highly recommended and your cardiovascular system and level of fat will thank you. At least we should do aerobic two days in week, is not more than one hour per week, something which remains insufficiently.
Do not look upon the aerobic work as something tedious that prevents you to leave before the gym and is useless to muscle growth. Look at it as the perfect method of recovery that tomorrow you’ll be 100% to do another session of weights.
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