But a small amount of aerobic exercise can achieve the role of shaping and optimizing muscle lines! Therefore, how to insert aerobic exercise into muscle exercise is very important.
In the process of fitness, the biggest taboo is not knowing what your purpose is. Be clear about whether your fitness is to gain muscle or lose fat.
From the perspective of muscle building, if I choose to build muscle, I will concentrate on building muscle. You can't gain muscle for the first three days, but you want to lose fat for the next five days. This will lengthen the fitness cycle, but do I not do any aerobic exercise during muscle training? Don't! We can arrange aerobic exercise one day a week to strengthen our heart rate. Try not to do aerobic exercise more than twice a week to ensure the efficiency of muscle gain, knowing that our goal is to gain muscle! We can wait until we are satisfied with muscle training, or I think we are big enough now and need to be shaped. Then, after strength training, a lot of aerobic exercise should be interspersed. With enough muscle mass, it will become quite easy to lose fat, so as to quickly carve muscles and achieve plastic shape!
Therefore, in the process of gaining muscle, don't dwell on assisting aerobic exercise. It is very important to control the time and frequency of aerobic exercise, otherwise the hard muscle gain will be much slower!
Single-minded, single-minded! Keep moving.
In the process of muscle training, putting aerobic training in an auxiliary position will not only affect the effect of muscle training, but will improve the ability of anaerobic training. Aerobic training and anaerobic training seem to be two unrelated training modes, but in fact they complement each other. The benefits of regular aerobic exercise are as follows:
However, if the aerobic training time is too long, it will affect muscle gain, because long-term aerobic training will consume too much glycogen, inhibit the synthesis of muscle-related hormones and destroy the growth environment of muscle.
Phosphate system and health
Orthophosphoric acid system is also called ATP-CP system. As the name implies, the energy of this system is composed of ATP and CP***, in which ATP is the monetary unit of energy in the body, and the energy of all human activities is obtained by decomposing ATP. The simplified form of its structure is A-P ~ P ~ P. From the simplified form, ATP means that 1 adenosine molecule (A) is connected with three phosphate groups. When we do strength training, ATP will lose a phosphate group and release energy. At this time, ATP will become ADP, and the structure will be simplified into A-P ~ P. In order to make the muscle continue to exert its strength, CP will decompose its phosphate group and provide it to ADP, so that ADP will become ATP and continue to release energy.
The human body will store ATP and CP in advance when resting. When the stored ATP and CP are exhausted during training, the phosphorus source energy supply system will also stop. The general phosphate system will support human training for 7.5 seconds.
Therefore, in order to show a good training state in anaerobic training, it is necessary to increase the storage of ATP and CP and shorten the recovery time of ATP as much as possible.
Effects of Aerobic Training on Phosphate System
Regular aerobic training can accelerate the storage of ATP, because ATP synthesis is a process of oxidative phosphorylation. It takes energy to convert ADP into ATP in mitochondria, and the supply of energy needs to be obtained from aerobic system, so oxidation is the basis of ATP production. The better the oxidation ability of human body, the faster the recovery of ATP.
Glycolysis system and health
Glycolysis is the second system started after the original phosphoric acid system, and its energy is generated by processing glycogen. Although the energy produced by glycolysis system is not as much as that of original phosphoric acid system, it will last for a long time, usually lasting about 30 seconds. Theoretically, it is believed that the energy produced by glycogen will continue to move, but in the process of producing ATP, lactic acid will inevitably be produced. The accumulation of lactic acid will reduce the PH value in the blood, thus inhibiting the secretion of related enzymes and making muscles unable to exert their strength. In addition, the accumulation of lactic acid will also affect the recovery of the body, so lactic acid is a great scourge that affects training ability. Rapid elimination of lactic acid is of great significance to anaerobic training.
Effect of aerobic training on glycolysis system
Generally speaking, there are many ways to remove lactic acid, such as liver clearance, or neutralization of lactic acid by sodium bicarbonate in the body, and lactic acid can also be excreted through aerobic metabolism. When lactic acid is combined with oxygen, ATP, carbon dioxide and water are generated again. If you return to rest immediately after training, oxygen supply will be hindered. After anaerobic training, proper aerobic training can increase the body's oxygen intake and accelerate the removal of lactic acid. This is the principle that we usually use near the end of physical education class.
Cardiopulmonary function and health
Cardiopulmonary function is also a major factor of anaerobic training level, especially squat and hard pull, because these two movements involve many muscles, and leg muscles are the main force point. Leg muscles are big and far from the heart. To complete the training, the heart needs to do a lot of work to ensure the normal delivery of blood. People with poor cardiopulmonary function are likely to be defeated before the leg muscles are stimulated.
Effects of Aerobic Training on Cardiopulmonary Function
There is an obvious physiological difference between athletes and ordinary people, which is the volume of the heart. The average person's heart weight is about 200-300 g, but the athlete's heart weight is obviously greater than this value. Because the average person's heart is small, the amount of bleeding will be less, and the heart rate will be accelerated during exercise to meet the body's demand for blood. On the contrary, athletes will maintain a stable heart rate during exercise, but their blood output per second will be more than that of ordinary people, so they will have good cardiopulmonary function.
Effects of aerobic training and muscle building
Although aerobic training is beneficial to muscle gain, it will also produce the phenomenon of going too far. Improper aerobic training will make the body break down muscles and inhibit muscle synthesis.
What happens inside the body when doing aerobic training?
The energy sources of aerobic system are mainly glycogen and fat, and glycogen plays a leading role in all energy-supplying substances. When glycogen is exhausted, the energy supply of fat will stop, and then gluconeogenesis will occur.
Under the action of gluconeogenesis, protein in the body will decompose and continue to supply energy for the body, so doing aerobic training for too long will consume muscles and affect the effect of muscle gain.
In aerobic training, the secretion of hormones in the body will also change, in which the secretion of insulin will decrease, and insulin is a hormone related to muscle synthesis. When insulin is reduced, muscle and synthetic efficiency will also decrease.
Matters needing attention in aerobic training
If aerobic training is used as an auxiliary means of muscle building training, it is suggested that aerobic training should be arranged after anaerobic training, which will not affect sports performance, but also accelerate the discharge of lactic acid.
The duration of aerobic training is suggested to be within 15 minutes, which will neither consume too much glycogen nor have a great impact on insulin secretion.
Before training, ensure that there is enough glycogen in the body to prevent muscles from being broken down when glycogen is exhausted.
I am a fitness expert, a creator who focuses on the field of fitness. I hope my answer is helpful to you.
First of all, answer, this aerobic exercise will also help to gain muscle if it is done well, and it will be done badly. Generally, top bodybuilders, such as Schwarzenegger, will add aerobic exercise properly during muscle training. Let's talk about the benefits of joining aerobic exercise.
However, what should we pay attention to when doing aerobic exercise during muscle training?
Conclusion: Aerobic exercise is needed during muscle gain, and aerobic exercise can help you gain muscle. However, aerobic exercise during muscle building should pay attention to training frequency and training time.
In the process of muscle building, will auxiliary aerobic exercise affect the effect of muscle building? The answer is yes. In the process of aerobic exercise, it will have a certain impact on the effect of muscle gain. Can you minimize the impact? This is possible. Next, I will introduce how to reduce the influence of aerobic exercise on muscle gain.
1. First, reduce the frequency of aerobic exercise. For example, if we used to do aerobic exercise two or three times a week, then we can reduce it to once a week.
2. Reduce the time of each aerobic exercise. For example, every aerobic exercise used to last for more than an hour, and you can control it within 30 minutes during the muscle building period.
3. protein and carbohydrates should be properly supplemented during aerobic exercise, especially protein should be supplemented in time after exercise.
Proper aerobic exercise during muscle gain will not affect muscle gain.
But what is the right amount? It is generally recommended to do aerobic exercise no more than three times a week for no more than one hour each time. If accurate calculation is needed, then heat should be calculated. Because muscle gain is the need to create excess calories for muscle growth. As long as the calorie intake is not lower than the calorie consumed by excessive aerobic exercise.
Proper aerobic exercise also helps to improve the effect of your strength training for muscle gain.
Therefore, the right amount of oxygen will definitely not affect your muscle gain effect. Finally, it is suggested that properly arranged aerobic training can be diversified. For example, running, swimming, cycling, even dancing, etc ... All kinds of sports will keep you fresh about continuous training and help your body develop in different ways. what do you think?
Share what non-professionals can understand and exercise with Jason Steiner!
In the process of muscle training, training with aerobic exercise will theoretically affect the effect of muscle training. Because aerobic exercise will break down a small amount of muscles to maintain the body's energy supply.
But a small amount of aerobic exercise can achieve the role of shaping and optimizing muscle lines! Therefore, how to insert aerobic exercise into muscle exercise is very important.