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what you need to note for cardio training? | Forum

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milan Sep 13

exercises can be made slightly more varied. The indicator is about 80% - 85%, for high intensity. At this level, REPS Mania is no longer just jogging, but all out sprinting, but still interspersed with medium sprint anyway. One example of the method is the sprint as strong as 15 seconds, then back down the tempo (like jogging) for 45 seconds. Repeat again for 10-20 reps, then rest and recovery. Remember, keep warming up before doing anything like that.

Note: As the condition increases, it will be harder to reach the level of heart rate you want to achieve. If it's too long not to exercise, maybe just by walking relaxed or set the treadmill machine at a low speed level. But if the REPS Mania is in or during the diet and formation for 1-2 months, then of course hard work is a step that must be taken in an effort to condition the body to be formed. Diligent to do cardio good, high, or low is very good, because it will lead to a more fit condition. For that it must work hard to increase the average heart rate.

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  Now what should be done?
Simply put, adjust the intensity of cardio with carbohydrate intake. If consuming a large amount of carbo on a diet program, even if it is set to burn fat, then it should increase the intensity of the cardboard. But remember keep doing the control in doing so, because too high the intensity of cardio can drain a lot of energy and disrupt the exercise and recovery period. Although it has been offset by a high carbo intake as well. Because it is believed that carbohydrates are the intake that produces energy sources. So it is also important to limit your HIIT (High Intensity Interval Training) for 3-4 sessions per week.

If it requires more than the recommended cardio, it should be balanced or interspersed with low or moderate intensity. Start with two or three HIIT sessions per week, or if you want to take the middle one to two sessions per week.

On the other hand, if carbohydrate intake is too low, or it may be due to insulin sensitivity you should follow or run a keto diet program, then run with high intensity. The risk is great that will be at stake for catabolic muscle with it. So keep starting from low to medium level in undergoing cardio intensity.

To do cardio with high intensity requires a lot of glycogen. Without enough glycogen, the body will automatically take it from the muscle. In other words, the energy source used when performing cardio with high intensity is taken from the muscles of friends themselves. Such conditions are things we do not want at all. But do the cardio with high intensity and low-carb diet is still there to do though rarely encountered. Because it is a last resort due to no development in freeing themselves from stubborn fat.
 

 

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