Cardio on the dryer

Aerobic exercise is one of the most effective ways to get rid of excess body fat when an athlete needs to lose weight. Aerobic loads in bodybuilding are used when it is necessary to indicate the relief of muscles, while cardio in bodybuilding has a completely different purpose than in other sports. The thing is that aerobic training not only burns excess fat, but also helps to reduce muscle mass. Therefore, training in bodybuilding should be organized so that the decrease in muscle mass is minimal.

Cardio drying in bodybuilding can have various manifestations. It all depends on what kind of sport is preferred: some like running, while others prefer pedaling exercise bikes. But here, not every athlete can approach, for example, running, when there is excess weight or there are problems with the back. In this case, you have to use the services of the gym and do the simulators.

Unfortunately, there are sports that can greatly deplete an athlete because of their intensity. Such sports include martial arts, sprints, swimming, etc. To maximize muscle relief, aerobic exercise in bodybuilding should be low intensity, but prolonged.

How much do you need to do cardio on drying

In conditions when you need to get rid of excess fat, but to preserve muscle volumes, aerobic training is best alternated with power loads. Aerobic exercise will burn excess fat, and strength training will maintain muscle mass at the proper level. The ideal option is a couple of cardio workouts and 2-3 strength training.

As mentioned above, aerobic loads in the drying process should be of low intensity, but long-lasting. Experienced athletes recommend practicing on a treadmill, stepper or simulator for one hour or less. The fact is that fat begins to be actively burned only after half an hour of training, so doing less than half an hour simply does not make sense, and less than an hour is ineffective.

Cardio Slimming: Features of Exercise

As a rule, all workouts should begin with a warm-up, otherwise you can overload the heart muscle, especially without preparation. Everyone recommends that you start training with stretch marks, then with a slow walk on the simulator, with the transition to jogging, followed by a slow increase in speed, which means a load.

Important! The most important thing is to determine the optimal rate of aerobic exercise. These indicators are not associated with the speed of movement, but with the readings of the pulse rate. In such cases, the optimal performance is 110-130 beats per minute.

Common questions about cardio during drying

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