Как совмещать Кардио и Силовые тренировки?

Many people think that cardio destroys muscles. In my experience, I have not noticed a strong deterioration (usually the opposite), but it is worth noting that there is some truth in this. Today I will analyze a rather interesting question - how to combine cardio and strength training without harming muscle growth? Bodybuilding and fitness involve maintaining a dry and high-quality shape or regular drying of the body, which can be helped by cardio training. This is a great way to part with excess calories, this method seems especially attractive in order to preserve glycogen, since you can use a mode in which the body works on fat oxidation. But many notice that excessive use of cardio or endurance training can reduce strength indicators and muscle volume. In addition to energy deficiency, this phenomenon is explained by increased activation of AMPK, which dulls mTOR signals, reducing potential muscle growth and strength adaptations. It should be taken into account that endurance training does not always train strength - sometimes it is quite the opposite. The "interference effect" or "concurrent training effect" was thoroughly analyzed in this systematic review. https://www.ncbi.nlm.nih.gov/pmc/arti... According to the data obtained in studies of this phenomenon, only half report an improvement in strength adaptation when combining cardio and strength training, and half show a decrease. The level of training of the subjects plays a huge role in the design of studies. As a rule, beginners tend to grow from any loads and adapt very quickly to new stimuli, so in most cases, even when combining two modes, they will grow in everything. Developing general physical fitness and endurance together with strength training can be especially useful for people with a sedentary lifestyle. Experienced powerlifters, as a rule, do not always get such improvements, and in half of the cases, on the contrary, they even roll back in strength skills, since it is difficult to be a good dancer and singer at the same time (a new stimulus makes the body adapt to monotonous long-term work, thereby taking away the ability to adapt to strength). A powerlifter must be extremely careful when introducing cardio or endurance training into his training process (as a rule, you need to take into account the overall level of load and recovery). The second thing to consider. The best progress will always be in the skill that is trained more often. Therefore, the ratio of strength and cardio training 3: 1 and 2: 1 usually demonstrates a high level of strength adaptation, but with 1: 1 and 1: 2, the development of endurance will outpace the growth of strength and will most likely be harmful. Therefore, representatives of Powerlifting need to spend more time with iron, and not on the track. When to do cardio before or after training? As you might have guessed, the best way is to separate cardio from strength training for 3-6-24 hours. The increase in AMPK activation occurs only for a few hours - after which the harm to strength training will disappear. But if you do not have the opportunity to pedal on a separate day, then do cardio after strength training (this is less harmful to strength). How to do cardio training? Which type of cardio is better? High-intensity interval cardio or low-intensity and long? According to research, HIIT - that is, short-term, but more intense cardio sessions have a more beneficial effect on the growth of strength, muscle mass and endurance than multi-hour ones. This is explained by the same AMPK and mTOR. Well, I think you figured out how to combine cardio and strength training without harming the growth of strength indicators and muscles. My Instagram:   / yeti_blog   Vkontakte: https://vk.com/yeti_synthol Telegram for communication: https://t.me/yetichat For creating training programs, nutrition, consultations or full online-guidance on transformation: https://vk.com/market-123858931