Как сушиться правильно девушкам в домашних условиях. Сушка тела для  девушек. Питание и рацион

Aerobic training for relief

To create relief, you need to work in two directions: muscle hypertrophy and fat burning.

  • The first stage in achieving relief includes training for muscle growth and a weight-based diet.
  • If you develop sufficient muscle volume, you can start burning fat. To do this, perform 1-2 strength training sessions per week (for example, circular or two-day split with 3-5 sets per muscle group, weights of about 80% of the repeated maximum) to maintain muscle volume, as well as aerobic training, which will be discussed in this article.
  • Keep in mind that to get relief, you will need to lose from 3 to 10 kg, depending on the percentage of fat in your body.

Who needs an aerobic workout?

Aerobic training is a type of training that is used to get relief during the drying cycle. In addition, aerobic training strengthens the cardiovascular system, increases endurance and performance of the body, and improves mental health. Aerobic training accelerates recovery from mental stress and increases resistance to stress. This article contains a list of rules that allow you to correctly create a training regime that best suits you to achieve maximum results in bodybuilding and other sports.

How can I improve my aerobic training results?

  • Pay close attention to the training rules
  • Take appropriate sports nutrition
  • Follow the recommended diet
  • Use pharmacological support

Диета на сушку — как правильно составить безуглеводную диету?

Rules of aerobic training for relief

  • Perform aerobic training at least 3 times a week. You need to know that brute force is also not necessary – the optimal scheme is 4 times a week, no more!
  • The best time for aerobic training is in the morning. In the morning, the metabolism is accelerated under the influence of activating hormones-catecholamines and glucocorticoids. Scientists have shown that the same duration and intensity of aerobic exercise in the morning hours will require 20% more energy consumption than in the evening. This way, you’ll burn 20% more fat in the morning than in the evening.
  • The minimum duration of aerobic training is 30 minutes, the optimal duration is 1 hour. The longer you exercise, the more fat you burn. However, catabolism increases dramatically when too much exercise is applied.
  • Do not eat 2 hours before your aerobic workout and 2 hours after your workout. If you eat before exercise, you will burn the energy of the food, and fat will not be included in the consumption. After training, there is a large amount of free fat in the blood, if you do not take food, these fats will be broken down during metabolic processes for water and energy, if you eat, then all free fats will return to adipose tissue.
  • To suppress catabolic processes, it is advisable to take 0.5 servings of protein 1 hour before the start of training and 1 hour after it. Just before and immediately after your workout, take 1 serving of BCAA or an amino acid complex. In this case, you will be able to preserve your muscles as much as possible.
  • Intensity plays an important role in the effectiveness of aerobic training. The intensity of aerobic training correlates with the pulse rate, so the pulse can clearly determine the level of training intensity. It is proved that to obtain a relief, the pulse rate should not be lower than 120 beats per minute. You can determine the optimal pulse range using our expert system – Calculation of the optimal heart rate. Keep in mind that the pulse rate above 140 beats per minute is acceptable only after 3 weeks of training, which is required to adapt the cardiovascular system. Read more: Training areas.
  • For maximum results, follow a special regime. Start your workout at a slow pace to prepare your body for the load. Then continue your workout with a wave-like intensity: lower and increase the intensity every 10 minutes. Finish your workout by gradually slowing down. Read more: Interval training.
  • It is optimal to perform 3-5 aerobic workouts per week, along with 1-2 strength training sessions. Try to do strength and aerobic training on different days.
  • Aerobic training can be done immediately after bodybuilding or powerlifting, but this is less preferable due to the significant activation of catabolism.

Сушка тела - спортивная диета

The best types of physical activity for relief

1. Running is the best type of training for getting relief. Running does not require special simulators or a gym in general, but at the same time allows you to speed up your metabolism and fat burning process as much as possible.

2. Brisk walking is an alternative to running. Walking is recommended for people with diseases of the joints of the lower extremities and spine, it is less traumatic. Walking does not overload the cardiovascular system. When working on terrain, walking should be fast – at least 120 steps per minute, while at a slower pace, the fat burning process is much slower.

3. Swimming – can be combined with other types of exercise, as well as separately. Swimming strengthens the muscular corset of the back, corrects posture, is good for the spine, it creates a load not only on the legs, but also on the shoulder girdle. Swimming is the most harmonious type of physical activity.

4. Training equipment. Modern gyms have a large selection of fitness equipment for aerobic training, so you can make your own choice. One of the preferred options is an elliptical trainer.

5. Active games – football, basketball, volleyball and so on.

6. Cycling, roller skates-make training more fun, but they burn far fewer calories than running.

7. Abs exercises. If you want a flat or raised stomach, you should add abs exercises to the previous types. Read the main article: Press exercises and training features