Aerobic training is a type of training that is resorted to in order to get relief during the lean cycle. In addition, aerobic training strengthens the cardiovascular system, increases the endurance and performance of the body, and improves mental well-being. Aerobic training speeds up recovery from mental stress and increases resistance to stress. This article contains a list of rules that allow you to properly compose a workout regimen that is optimal for you to achieve maximum results in bodybuilding and other sports.

How can I improve my aerobic workout results?

Be attentive to your training rules

Take the appropriate sports nutrition

Follow the recommended diet

Use pharmacological support

Aerobic workout rules for relief

Perform aerobic workouts at least 3 times a week. Be aware that you don't want to overdo it either - the optimal scheme is 4 times a week, no more!

The best time for aerobic workouts is in the morning. In the morning hours, the metabolism is accelerated by the activating hormones catecholamines and glucocorticoids. Scientists have proven that the same duration and intensity aerobic workout in the morning hours will require 20% more energy than in the evening. Thus, you will burn 20% more fat in the morning than in the evening.

The minimum duration of an aerobic workout is 30 minutes, the optimal duration is 1 hour. The longer you work out, the more fat is burned. However, catabolism increases sharply if you exercise too much.

Do not eat 2 hours before your aerobic workout and 2 hours after your workout. If you eat before a workout, you will burn the energy of the food, and fat will not be included in the expenditure. After exercise there is a large amount of free fat in the blood, if you do not eat, these fats will be broken down during metabolic processes into water and energy, if you eat, all the free fat will return to fat tissue.

To suppress catabolic processes, it is advisable to take 0.5 servings of protein 1 hour before and 1 hour after your workout. Take 1 BCAA or amino acid complex immediately before and immediately after training. In this case you will be able to maximize the preservation of your muscles.

Intensity plays an important role in the effectiveness of aerobic training. The intensity of an aerobic workout correlates with your heart rate, so you can clearly determine the intensity level of your training by your heart rate. It has been proven that to get relief, the heart rate should not be lower than 120 beats per minute. You can determine the optimal heart rate range with the help of our expert system - Calculating Optimal Heart Rate. Remember that a heart rate above 140 beats per minute is only acceptable after 3 weeks of training, which is required to adapt the cardiovascular system. Read more: Training zones.

For maximum results, follow a special regimen. Start your workout at a slow pace to prepare your body for the load. Then continue your workout with a wave-like intensity: decrease and increase the intensity every 10 minutes. Finish your workout by gradually reducing the pace. Read more: Interval Training.

It's optimal to do 3-5 aerobic workouts per week, along with 1-2 strength training sessions. Try to do strength and aerobic workouts on different days.

Aerobic workouts can be performed immediately after bodybuilding or powerlifting sessions, but this is less preferable due to the significant activation of catabolism.

The best types of physical activity for relief

Running is the best type of training for gaining relief. Running does not require special training equipment or a gym in general, at the same time it allows you to speed up the 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 limbs and the spine, it is less traumatic. Walking does not cause overloading of the cardiovascular system. When working on the terrain, walking should be fast - at least 120 steps per minute, at a slower pace the process of burning fat 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, useful 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. exercise equipment. In modern gyms there is a large selection of fitness equipment for aerobic exercise, you can make a choice at your discretion. One of the preferred options is an elliptical trainer.

5. Active games - soccer, basketball, volleyball and so on.

6. Biking, rollerblading - make the workout more fun, but they burn far fewer calories than running.

7. Exercising your abs. If you want a flat or sculpted belly, you should add abs exercises to the previous types. Read the main article: abs - exercises and training features

Sports nutrition for relief

Read the main article: Sports nutrition for relief

Preparations for Lift

Fat Burners

Clenbuterol

Anabolic Steroids

Ephedrine

Caffeine

ECAs (ephedrine, caffeine, aspirin)

Thyroxine

Diet for Relief

Reduce your carbohydrate intake by 10-20%, eliminate fast carbs.

Eliminate saturated fats from the diet, consume small amounts of vegetable oil and fatty fish.

Consume the necessary amount of protein.

It is necessary to reduce weight gradually by 300 grams per week - regulate this process with the help of diet.

Drink more fluids.