Cardio

[Dynamix]

Yow mensen,

Ik ben momenteel aan het cutten en daarnaast doe ik twee keer per week cardio (duurloop). Ik weet wat voeding en training betreft goed wat ik aan het doen ben, echter ben ik er nog niet uit wanneer ik het best cardio kan doen en hoe hierbij ik zo min mogelijk spier verlies.

Momenteel is dit mijn trainings- en voedingsschema

Week 1:

Training Voeding
ma: rust Onderhoud - 20%
di: cardio Onderhoud - 20%
wo: upper body A Onderhoud
do: rust Onderhoud - 20%
vr: lower body A Onderhoud
za: rust Onderhoud - 20%
zo: upper body B + cardio Onderhoud

Week 2:
ma: cardio Onderhoud - 20%
di: rust Onderhoud - 20%
wo: lower body B Onderhoud
do: rust Onderhoud - 20%
vr: upper body A + cardio Onderhoud
za: rust Onderhoud - 20%
zo: lower body A Onderhoud

etc.

Ik doe cardio het liefst buiten krachttrainingsdagen om, omdat ik het idee heb dat de kcal die ik die dag binnenkrijg dan worden verbrand door cardio ipv gebruikt voor spieropbouw/spierbehoud. Iemand die mij kan vertellen of dat klopt?

Tevens vraag ik mij af of ik (extra) spier verlies als ik op een dag waarop ik al -20% eet nog eens 800+ kcal ga verbranden met cardio. Ik heb dan een kcal tekort van in totaal ongeveer 1350 kcal en over een maand, als ik de cardio heb verhoogd, dan loop ik er 1350 kcal vanaf, waardoor ik met een kcal tekort van -20% uitkom op een totaal tekort van 1900 kcal en dat lijkt mij nogal veel.

Ik weet dat duurloop niet ideaal is voor mijn spieren, maar omdat ik eind september en half oktober wedstrijden heb staan is dit eenmaal niet anders.

Mijn doel is om 0,5 kg puur vet per week te verliezen. Ik zit nu op +-16% en dit jaar wil ik uiterlijk op 12% uitkomen en liever nog op 10%.

Iemand die mij kan vertellen hoe ik dit het best aan kan pakken zonder dat ik teveel spier verlies?

[Dynamix]

Niemand?

[Pascal Jongejan]

Week 1 dinsdag zou ik zo houden, jij doet IF, meen ik mij te herinneren en eet vanaf 15.00 tot 23.00 (toch?)...

Probeer je cardio op dinsdag morgen of vroeg in de middag te doen, nuchter schijnt je vetverbranding beter te werken. Ik geloof er persoonlijk niet zo in hoor, want als je regelmatig sport (zoals je al doet) schijnt dit niet zo uit te maken.

Week 2 doe je op maandag je cardio, ook slim want daarmee zul je er in je lb training geen last van hebben. Probeer dit wederom in de ochtend te doen (of niet).


Gewoon onderhoud -20% aanhouden (althans dat zou ik doen).


Off topic:
Ik moet je wel eerlijk bekennen dat ik het op mijn leeftijd (28) op bovenstaande manier niet voor elkaar heb gekregen en daarom nu UD2 doe.

[Sander1989]

Hey kerel,

Misschien heb je hier wat aan:

http://www.burnthefatinnercircle.com...c_Training.cfm

[Pascal Jongejan]

Kost maar $ 97,-- voor een heel jaar. Of $ 9,95 voor acht weken (trial).

Aandelen daar, Sander?

[Sander1989]

Kost maar $ 97,-- voor een heel jaar. Of $ 9,95 voor acht weken (trial).

Aandelen daar, Sander?

huh wazig. Als ik op de link klik krijg ik dat ook inderdaad.
Even opnieuw proberen.

http://www.burnthefatinnercircle.com...c_Training.cfm

[Sander1989]

It is widely believed today that endurance training, also known as aerobic exercise or cardio, can interfere with your strength and muscle gains. In fact, there has been so much aerobics-bashing in the fitness and strength training community in recent years that debates between pro-cardio and anti-cardio camps sometimes get heated.

Research plus anecdotal evidence from groups such as competitive bodybuilders, suggests there's room for both. Most bodybuilders integrate cardio with weights year-round in moderate amounts and in larger amounts before contests. They seem to have no problem maintaining their muscle mass as they get ripped.
There's no doubt that too much cardio added on top of a weight training program has the potential to hold back strength and muscle gains. The real question is, how much is too much? A lot of the negative feedback from the anti-cardio side is not based on science, but on personal opinion and preference. Many people love to lift weights, but hate getting on the treadmill.
All this debate and controversy has made for plenty of confusion, so I thought it was high time that we took a new look at this old question, basing the answers on three decades of research, combined with real-world observations, to help make sense of it all.
Why might cardio interfere with power, strength and muscle gains?
Exercise physiology 101 tells us that the human body adapts specifically to the demands imposed upon it. If you impose the demand of lifting heavy weights, you stimulate mostly fast twitch (type IIb) muscle fibers, increase the size of your muscle fibers and increase the neuromuscular connections. In short, you send a message to your body to get bigger and stronger.
If you impose the demand of endurance training, you stimulate mostly slow twitch (type I) muscle fibers, increase maximal oxygen uptake, muscle aerobic enzyme activities, capillary density and mitochondrial density of your muscles. In short, you send a message to your body to increase aerobic capacity and become more resistant to fatigue.
Some athletes need a little bit of both -- strength and aerobic capacity. And of course, many people want to gain muscle and lose fat, so they lift and do cardio. But what happens when you do both together? Conventional wisdom says they can interfere with each other. To some degree, that is very true. Many strength and aerobic adaptations are antagonistic to one another. After all, no one can successfully train for a marathon and a powerlifting contest at the same time, can they? As they say, jack of all trades, master of none.
2 General theories about the interference effect
There are many explanations about why endurance training may interfere with strength training. Most of them fit into two categories: the chronic hypothesis and the acute hypothesis.
The chronic hypothesis says that adaptations in muscle fiber hypertrophy, endocrine changes, metabolic enzyme activity, contractile protein structure and capillarization that occur as a result of strength training are significantly different and sometimes the opposite of the adaptations that occur from endurance training. Therefore, your muscles are placed in a position of conflict when both types of training are performed -- they can't make the physical and metabolic changes you're asking them to at the same time.
The acute hypothesis says that residual fatigue from doing too much endurance training interferes with your strength training workouts. For example, if there's too much overall training volume and frequency, your strength suffers. If you do cardio immediately before lifting, your strength suffers. The residual fatigue can even affect your lifting performance many hours after the endurance training session.
Specific mechanisms for the interference effect
A variety of specific mechanisms have been proposed for the interference effect.
Neurological factors. One reason you get stronger is due to a stronger signal from your nervous system to your muscle fibers, creating a more forceful contraction. Adding endurance training to a strength program may decrease this neural signal during resistance exercise.
Neuroendocrine changes. Some evidence shows that too much endurance training added onto strength training can create a catabolic state, related to increased cortisol levels with little change in the anabolic hormones (testosterone and growth hormone).
Reduced glycogen levels. Successive bouts of either strength or endurance training can produce chronically low glycogen levels. Low glycogen can impair performance at subsequent workouts.
Muscle fiber type transformation. Intense endurance training has been shown to decrease the shortening speed of fast twitch fibers and actually change the fast twitch fibers to take on the characteristics of the slow twitch fibers.
Overtraining. Overtraining is a broad and not well defined term, but generally, it refers to an imbalance between training and recovery, resulting in a lack of improvement or even a decrease in performance.
Protein turnover. When performed with a high frequency, endurance training has been shown to reduce total protein synthesis rates in skeletal muscle during the exercise.
What the research says about concurrent endurance and strength training
It has been known since 1980 with the pioneering research of Hickson that concurrently training for strength and endurance could compromise strength adaptations, as compared with training for strength alone. However, research comparing concurrent training to strength training alone has produced mixed results. Some studies say concurrent training interferes with strength, some say strength is not affected.
The reason for the discrepancy is because whether there's any interference and if so, how much, depends on so many different variables. These include the type, frequency, volume or intensity of training, the way strength and endurance training are integrated (same day or alternate days and which exercise mode is done first), nutritional status (deficit or surplus), age, recovery ability and experience level (beginner versus advanced).
The general consensus is that excessive endurance training interferes with strength and especially power. However, several studies show that moderate amounts of aerobic training do not interfere with muscle size, as long as you don't over do it. In fact, contrary to what the anti-cardio establishment says, there may be a synergy between strength training and cardio training, provided certain guidelines are followed.
Study #1
A study published in the journal Medicine and Science and Sports and Exercise (McCarthy 1995) recruited 30 sedentary (untrained) healthy men who were divided into three groups.
The strength group performed eight weight training exercises for one warm up set and three maximal effort sets for 5 to 7 reps per set, to the point of muscular failure. Rest between sets was approximately 75 seconds.
The endurance group performed 50 minutes of continuous cycling at 70% of heart rate reserve.
The concurrent group completed the strength and the endurance protocol in the same session, with a 10-20 minute break between each workout (lifting or cycling). The order of weight lifting or cycling was rotated with each session.
Results: When strength and endurance training were performed on the same day and for only 3 days per week on alternate days, strength development was NOT compromised as compared to the strength training only.
But here's the kicker: The subjects in the concurrent training group actually experienced greater muscle growth in the thighs than the strength training only group!
Study #2
A Finnish study published in the European Journal of Applied Physiology (Häkkinen 2003) came to similar conclusions. The primary difference was the lower frequency of training. Thirty two men participated in a strength, endurance or concurrent training program for 21 weeks, doing 2 strength and 2 endurance sessions each week.
The strength training program used 3-5 sets per exercise for all the major muscle groups (free weights and machines) with loads that allowed 8-12 reps on lighter workouts and 5-6 reps on heavier workouts.
The endurance group used cycling or walking. The first of two workouts started at 30 minutes for the first 7 weeks, then increased to 45 minute sessions with increased intensity for the remainder of the study. The second workout was basic endurance training under the aerobic threshold for 60-90 minutes. The strength training and endurance training were done on separate days.
The addition of the endurance training had no negative effect on strength or muscle size and once again, the concurrent group who did weight training and cardio achieved greater muscle growth.
Study #3
Yet another concurrent study was performed at the University of Kansas Department of Exercise Science (Dolezal 1998). The results were published in the Journal of Applied Physiology. This time the subjects were experienced trainees. Thirty men who had already been training 3 days per week for at least a year were assigned to one of three groups -- endurance training, resistance training or concurrent training.
The resistance training group used a combination of free weights and Universal machines. The program was a 2 day split divided into upper and lower body workouts. They performed 3 sets of 10-15 reps the first week and the resistance was progressively increased toward the end of the 10 week study so that failure occurred at 10-12 reps on the first set, 8-10 on the second set and 4-8 on the third set.
The endurance training group participated in a jogging or running program, progressively increasing in duration and intensity to meet a new training goal every 2 weeks. They started at 65% of age-derived maximum heart rate for 25 minutes and built up to 75-85% of max heart rate for 40 minutes by the end of the study.
This study was different than the others because basal metabolic rate (BMR) was also measured. The BMR for the resistance training and concurrent groups increased, while BMR for the endurance-only group decreased. In the concurrent group, there was a decrease in body fat and an increase in fat free mass as well as an increase in strength.
The researchers concluded that 10 weeks of concurrent resistance and endurance training had beneficial effects on metabolism, energy expenditure and weight loss.
Study #4
A study from McMaster University published in Medicine and Science in Sports and Exercise (Sale 1990) showed a slightly different outcome. Concurrent and endurance training was performed 2 days a week either on the same day or on alternating days (4 days a week of total training) by previously untrained subjects.
The endurance training was done on a cycle ergometer and lasted 30-45 minutes per session. The workouts were done in 3 minute bouts with 3 minutes between bouts. Subjects started with six bouts and worked up to eight.
Strength, power output and muscle cross sectional area were measured in the thigh muscles. There was a slight decrease in strength but no decrease in muscle hypertrophy with the addition of the endurance training. (The lack of increase in strength may have been due to the 15 to 20 rep range that was used. It's well known that lower reps with heavier weights are necessary to produce an optimal strength response from training).
Effects on Strength
These studies demonstrate that the interference effect of doing cardio and weight training together is definitely not a foregone conclusion. In fact, when the amount of cardio is moderate (2 to 3 days per week), the opposite is true -- cardio and strength training together can improve muscle growth without impeding strength. As the researchers at McMaster's University put it, "A combination of some forms of strength and endurance training may be 'additive' rather than antagonistic."
One finding that came up repeatedly in the research is that the greatest area for interference effects is in the legs. This makes sense when you consider that almost all forms of cardio work the legs hard. Cardio with high intensity, high impact or a strong eccentric component may place additional stress on the body's recovery capacity. Running has been shown to be particularly taxing and is believed to increase risk of muscle loss more than other forms of cardio if the volume is high.
In many of the previous studies which showed impairment in strength, the training protocol involved training the thighs 6 days per week (either via strength training such as squats, etc or cycling, etc.). In some studies showing strength interference, up to 11 workouts per week were performed. Therefore, the frequency of training and the presence of overlap between muscle groups is an important factor in whether you retain muscle and strength during a concurrent training program.
Effects of concurrent training on muscle growth
It may come as a surprise to many people that moderate amounts of cardio can help, not hurt muscle growth, but there are many explanations for why this is the case.
First, cardio can help increase nutrient clearance from the blood and enhance nutrient uptake into the cells.
Second, cardio can increase capillary density, which can enhance delivery of oxygen, nutrients and hormones to the muscle cells. At the same time, the increased capillary density helps with the removal of waste products from working muscle tissue.
Third, when your cardiovascular fitness improves, you can also recover faster from your weight training. Many forms of low intensity cardio actually serve as active recovery.
Fourth, when you're in good cardiovascular condition, you can perform better on demanding compound strength training exercises like squats, deadlifts, rows and lunges. If you ever felt yourself sucking wind after a set of squats or rows, then you can appreciate the role of good cardio in a strength training workout.
Effects of concurrent training on power and explosiveness
One thing that appears fairly certain is that endurance training is most likely to interfere with explosive strength and power, such as vertical jump. If you're involved in sports that require explosive power (shotput, etc) or vertical jumping ability, cardio is best kept to a minimum and you should be on guard about the effect that any traditional endurance training has on your performance.
Effect on endurance
Many of the studies on concurrent training looked at what happened in both directions -- not just whether concurrent training helped or hurt strength, but also whether it helped or hurt endurance training. Here's some good news for the endurance athletes. Naturally, endurance athletes like runners don't want to carry around a lot of added muscle bulk, but adding weight training to your regimen does not hamper endurance performance, it can improve it.
For example a Finnish study published in the Journal of Applied Physiology found that adding explosive strength training to the training regimen of elite cross country runners improved their best 5 kilometer time with no change in their aerobic fitness. The improvements were due to increases in running economy.
Recommendations: Putting research into practice
When strength and muscle mass are your goals, it seems like a pretty safe bet that you can add somewhere between 2 to 3 days at 20 to 50 minutes per session (as much as 2.0 to 2.5 hours) of cardio per week in conjunction with 3 days of weight training with no negative effects on your gains. You may even see improvements.
When fat loss is your primary goal, longer and more frequent cardio sessions are helpful for burning fat and increasing the weekly caloric deficit but you must be more alert to the impact this may have on strength and muscle retention.
Bodybuilders typically do cardio 4-7 times per week during precontest training in addition to strength training as often as 4-5 times per week. However, physique athletes are not judged on strength, they are judged on appearance. During the precontest phase, gaining strength and muscle mass are no longer priorities, as the goal switches to getting extremely lean while maintaining lean body mass.
If you can achieve your fat loss objectives using nutritional manipulation and keeping your cardio frequency to 3 days a week, that would be ideal from a muscle and strength retention point of view. However, many people find it necessary to increase their cardio frequency to get the results they want. If you do cardio more often than 3 times per week for maximum fat loss, it would pay to take some hints from the research on concurrent aerobic and strength training in order to avoid muscle and strength losses while you're dieting to get leaner.
Since glycogen depletion can impair training performance, it's best to take a slow and steady approach to weight reduction and avoid extremely restrictive diets especially when training frequency is high. Even when carb restriction is employed, it makes sense to provide optimal pre and post workout nutrition and utilize a carb cycling approach.
Separating cardio and strength training sessions by at least 8 hours if you do them in the same day may help you enhance recovery and avoid some of the residual fatigue. If you do cardio and weights in the same session, always do the weights first and cardio second if strength and muscle increase are your goals. Be especially certain that your legs are recovering completely and that fatigue from cardio doesn't interfere with your weight training workouts.
High intensity interval training (HIIT) has become immensely popular in recent years as an effective and time-efficient way to do cardio, but too much intense cardio on top of intense weight training can very easily lead to overtraining. Balancing the high intensity cardio and weight training with lower intensity cardio seems to allow a higher volume and frequency without negative effects. For example, if you're going with a higher cardio frequency of 6 days per week, you might do only 2-3 of those sessions as HIIT and the rest as low or medium intensity steady state sessions.
Bodybuilders often swear by low-intensity, steady-state cardio such as treadmill walking or cycling during pre-contest prep. Although it's more time-consuming than more intense forms of cardio, they believe the low intensity cardio helps them maintain their lean body mass and conserve their energy for their weight training sessions.
Conclusion
Done in excess, cardio will interfere with power and explosiveness, it may interfere with strength and under certain conditions, it could hold back your muscle gains as well. There is definitely a balancing act that has to be mastered. But one thing is for certain: Cardio is not the evil muscle-destroying monster that some people have made it out to be. If it's prescribed properly, cardio can actually help you gain more muscle while helping you stay leaner, fitter and healthier.

[Pascal Jongejan]

Let op de volgende tekst: "The resource you requested is available only to current members"

Wellicht heb jij een inlog (via cookies o.i.d.)?

Zo ja, dan kun je beter de tekst posten die jij wel kunt zien.


Edit: dit heb je al gedaan , toppie. Dynamix heeft ff wat te lezen.

[Pascal Jongejan]

De onderzoeken melden maar weinig over voeding, best jammer (zeg maar rustig niks).

Wel een interessant stuk hoor, ik ben er een hoop wijzer van. Dynamix kan er denk ik ook wel z'n voordeel mee doen.

[Sander1989]

Kwa voeding: Als eerste zullen je koolhydraten en vetten verbranden. Heb je deze niet genoeg benuttigd tja dan wordt er wel een deel van de spiermassa verbruikt. Zal zelf dan ook niet zoveel beneden mijn onderhoud gaan zitten! Misschien eens denken aan bcaa's?
Je wilt een atletiek wedstrijd of iets gaan lopen? Dan zal ik toch de calorieën wat omhoog gooien! Gewoon op onderhoud eten en een tekort creëren door middel van cardio.

[Pascal Jongejan]

Tja, dat kun allicht proberen. Kijk dat idd even aan, na zes weken geen resultaat (of te weinig) kun je altijd nog bijsturen.

[Dynamix]

Thanks mensen! Ik heb het artikel helemaal doorgelezen. Idd jammer dat voeding hierin niet meegenomen wordt. Ik houd het voor nu nog even zoals het in mijn schema staat. Misschien dat ik op cardio-dagen dan alleen op onderhoud ga eten ipv daaronder. Aan de hand van mijn log zal ik dan zien of ik achteruit ga wat kracht/massa betreft.