Wanneer is cardio slecht voor spiermassa?

[comebacksporter]

Beste medesporters,

Ik ben nu bezig met het cutten en heb mijn voeding hierop qua calorieen, eiwitten, vetten en koolhydraten aan aangepast.

Met betrekking tot het trainen heb ik naast de krachttraining de cardio uitgebreid tot een uur na de workout. Echter heb ik op de sportschool wisselende verhalen gehoord over cardio tijdens cutten.

De een zegt dat je tenminste 30 minuten cardio moet doen om je vetpercentage te verlagen, de ander zegt dat je niet meer dan 30 minuten cardio moet doen om geen spiermassa te verliezen.

Daarnaast wisselen ook de verhalen over hoevaak je cardio moet doen per week. De meningen wisselen tussen 2x per week en 6x per week.

Wat is jullie ervaringen over cardio tijdens cutten? Hoe vaak moet je cardio per week doen en hoe lang moet je het per sessie doen?

Ik ben benieuwd naar jullie mening.

Groet,

CB

[comebacksporter]

Een snelle aanvulling op bovenstaande vragen:

Is cardio het best te doen op niet krachttraindagen of na krachttraining?

[Le0n]

Ja, cardio na krachttraining.

[dynobet]

ikzelf doe het volgende:

ma+do fullbody krachttraining
di+vr Hiit cardio 15 minuten, gevolgd door 15 minuten steady state.
wo+za+zo rust.

je kan ook perfect cutten zonder cardio, dan moet je gewoon je voeding strak afstemmen op je verbruik.

je wil een calorie deficiet van rond de 500 kcal per dag maken. als jouw behoefte 3000 kcal per dag is. dan kun je 2500 per dag eten en geen cardio doen (wel krachttraining), en perfect afvallen. maar je kan ook bijv 2750 kcal per dag eten, en dan 3-4x per week 30 minuten cardio doen.

[Pieterman]

Ik ben eerlijk gezegd ook wel benieuwd , het lijkt mij dat het net zoveel effect heeft alleen het zou kunnen dat je meer stress hormonen aanmaakt. Iemand een wetenschappelijk onderbouwd antwoord hierop :P?

[Shredmaster]

Korte intense cardio sessies zijn het beste voor de vetverbranding en spiermassa.
Langere trage cardio sessies ( 1/1,5 uur) zijn slecht voor je testosteron spiegel terwijl HIIT juist positieve invloed heeft.

[Falstyr]

Uit mijn eigen geschreven Zomersticky...

3b Cardio
"Cardio is de sleutel tot een strak lichaam" is een stelling die vaak voorbij komt en eentje waar ik het absoluut niet mee eens ben. Het doel is het legen van je vetcellen door een klein kalorie tekort te creeeren. Toch sluit ik het gebruik van cardio niet geheel uit, want als het correct gehanteerd wordt kan het erg nuttig zijn.

Ik adviseer een stappenplan waarin men eerst hun eetpatroon op orde brengt en vervolgens hun kracht training. Het zou mogelijk moeten zijn om al af te vallen zonder het gebruik van cardio apparaten. De spieren worden door kracht training gebruikt zodat er meet kcal verbruikt wordt zowel tijdens het sporten zelf als in rust buiten de sportschool. Zolang de rust intervals tussen sets niet langer dan 45seconden duurt is de sporter alsnog cardiovasculair bezig om vet te verbranden. Als er geen vet vermindering plaatsvindt dan moet er gekeken worden naar het eetpatroon en/of sport patroon. Eet men nog niet netjes genoeg of sport men niet intensief genoeg zijn vragen die beantwoord moeten worden.

Zodra het eten en sporten op orde is wordt moet hier gebruik van gemaakt worden. Op den duur komt men een plateau tegen dat het verlies van vet trager wordt. Dan is het taak om 2-3x in de week, wanneer er geen kracht training plaats vindt, HIIT cardio toe te voegen. Dit is High Intensity Interval Training op een fiets of rennen. Je maakt gebruik van intervallen afwisselend tussen lopen, joggen en voluit sprinten. Begin met een interval ratio dat je met moeite kunt volhouden voor 20minuten en bouw de intervals af tot 20-30sec per stuk. Dit zorgt er voor dat je verbranding en energie verbruik door het dak schiet, je conditie verbeterd met rassenschreden en ook je rust verbranding gaat omhoog. Daarnaast zorgt de intensiteit van de intervals voor minder kans op spierafbraak.

Als het verlies van vet weer vertraagd is het tijd om duur cardio toe te voegen in de ochtenden voor het werk. Zodra je wakker bent is het best om even wat snelle eiwitten tot je te nemen en te cardio'en. 45-60minuten cardio op lage intensiteit. Er wordt gesproken over een bepaalde hartslag welk het optimale verbrandingszone is. Dit is incorrect. Zorg dat je net niet in staat bent een gesprek te voeren, maar nog niet staat te hijgen. Daarnaast is er sprake van de Vox2-conditie. Je lichaam stuurt zuurstof naar de spieren om hun werk te doen. Als het lichaam een bepaalde beweging niet efficient neurologisch kan uitvoeren zullen de spieren verkwistend met de zuurstof omspringen en krijg je de indruk een slechte conditie te hebben. Hoe vaker je het doet hoe efficienter de spier met de zuurstof omgaat en krijg je de indruk een betere conditie te hebben. Helaas is dat alleen van toepassing op die beweging en is het dus zaak om regelmatig af te wisselen tussen hardlopen, fietsen en roeien qua cardio vorm.

De reden dat ik dit stappen plan hanteer is zodat er altijd nog een moker beschikbaar is voor als de vet verbranding stil valt. Het is niet slim al je middelen in te zetten vanaf het begin. Je gaat er niet sneller door verbranden en op den duur heb je niks meer om de verbranding op gang te krijgen.

[CorbertCoCo]

hierop inhakend: Ik ga trainen voor een toertocht (wielrennen, giro in Utrecht) van 130km. naast de krachttraining. Dit is dus wel duurtraining. Hoe kan ik dan het kracht- en spierverlies het beste tegengaan? Door gewoon heel veel te gaan eten (dus boven de behoefte icm de duurtraining)? Let's say 4000 kcal (bij onderhoud rond de 3000)?

[The Phoenix]

hierop inhakend: Ik ga trainen voor een toertocht (wielrennen, giro in Utrecht) van 130km. naast de krachttraining. Dit is dus wel duurtraining. Hoe kan ik dan het kracht- en spierverlies het beste tegengaan? Door gewoon heel veel te gaan eten (dus boven de behoefte icm de duurtraining)? Let's say 4000 kcal (bij onderhoud rond de 3000)?

Zou je kunnen doen maar je zet dan wel wat vet aan. Wil je dat wel als wielrenner? Ik persoonlijk zou net boven onderhoud gaan zitten en dan wel clean. Dan weer een weekje onderhoud,clean bulk, onderhoud enz. Weinig vet en eigenlijk geen spierverlies.

[Kevster]

hierop inhakend: Ik ga trainen voor een toertocht (wielrennen, giro in Utrecht) van 130km. naast de krachttraining. Dit is dus wel duurtraining. Hoe kan ik dan het kracht- en spierverlies het beste tegengaan? Door gewoon heel veel te gaan eten (dus boven de behoefte icm de duurtraining)? Let's say 4000 kcal (bij onderhoud rond de 3000)?

Ik zou zorgen dat je die verbrande kcals weer erbij eet/drinkt. Ik denk ook dat jij de reden bent dat ze rommel als aqaurius/gatorade uitgevonden hebben. Paar flessen mee voor onderweg zou ik zeggen.

Zou je kunnen doen maar je zet dan wel wat vet aan. Wil je dat wel als wielrenner? Ik persoonlijk zou net boven onderhoud gaan zitten en dan wel clean. Dan weer een weekje onderhoud,clean bulk, onderhoud enz. Weinig vet en eigenlijk geen spierverlies.

Nah, dat vet worden valt wel mee als je zo'n grote kcal tekort creeerd.


@Topic: Volgens mij is spierverbranding bij cardio een beetje overrated. Het grootste probleem is dat je een heel groot kcal tekort creeerd en dat (vaak bij beginners) niet goed compenseerd met voeding, waardoor je dus spiermassa gaat verliezen. Als ik iedere dag een uur op de crostrainer sta en ik verbrand, zeg 1000 kcal. Dan zal, als ik mijn voeding daar op aanpas, de schade reuze mee vallen.]

Edit: Het draaid dus niet zo zeer om de inspanning maar meer om de voeding, zoals Falstyr zo mooi beschrijft in de zomersticky.

[LittleMofo]

hierop inhakend: Ik ga trainen voor een toertocht (wielrennen, giro in Utrecht) van 130km. naast de krachttraining. Dit is dus wel duurtraining. Hoe kan ik dan het kracht- en spierverlies het beste tegengaan? Door gewoon heel veel te gaan eten (dus boven de behoefte icm de duurtraining)? Let's say 4000 kcal (bij onderhoud rond de 3000)?

Tijdens een lange training of de tocht zelf carbs tot je nemen zowel langzame als die snel op worden genomen, zo voorkom je spierafbraak, natuurlij ok voldoende eiwitten blijven eten, Als je tijdns de trainng zelf telkens een beetje snelle suikers neemt om de 30 min ofzo 20 gram zal je er nooit van aankomen ook al kom je boven onderhoud uit, je verbrand het namelijk direct weer, of zal 10 gram carbs voldoende zijn iedere 30 min ?

[Biefstukje]

lapje text weer kijk naar conclusie als je te lui bent.

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

[yyyounes]

Luister naar mij en doe dit:

Gewoon 3x per week krachttrainen, 3 day split, of full body, afhankelijk van wat je wilt.
Training zelf duurt ongeveer 1 uur. Daarna 20 minuutjes cardio, op een tempo waar je wel hijgt, maar nog wel kan praten met iemand die naast je aan het rennen is.

Gold advice :P

Je hoeft lang niet zoveel cardio te doen als dat iedereen je wijsmaakt. Met dit + degelijke voeding, kan je zondermeer prima cutten. Als je lager in vet komt te zitten, zou je HIIT, kunnen invoeren, maar voor zwijntjes van 20% of hoger is dit in de praktijk vaak lastig. Pijn in knieen, weinig snelheid kunnen maken etc, veel meer kans op blessures, dat gaat gewoon veel makkelijker als je wat lichter in bf% zit.

Hier nog een artikeltje om mijn 20 minuten na trainen te backupen

Succes ermee

[comebacksporter]

Beste medesporters,

Als ik een beetje probeer samen te vatten wat jullie schrijven begrijp ik het volgende:
De eerste stap is dat je voeding goed op orde moet zijn. Cardio moet je korte sessies doen, liefst na de krachttraining of op niet krachttraindagen en niet meer dan 3x per week. Daarbij is HIIT de beste manier van cardio.

Op het forum zie ik meerdere topics met het advies om HIIT te doen als cardio ipv LIT, omdat dit beter is om vet te verbranden tijdens het cutten. Maar wat als je conditie nog niet toereikend is om HIIT te doen, wat als je nog een te slechte conditie hebt, hoe kan je dit opbouwen om HIIT te kunnen doen?

Ik ben zowel in krachttraining als in cardio nog op beginnersniveau. Graag jullie advies.

Groet,

CB

[dynobet]

Hiit kun je altijd doen, alleen de interval verhoudingen etc zul je wat moeten veranderen. wat dacht je van:

5 min warming up, 15 seconden sprinten, 60 seconden rustig aan doen, 15 seconden sprinten, 60 seconden rustig aan doen, etc etc etc.

zo herhaal je 6-10x de 15/60 seconden. daarna even uitrusten. voor maximaal effect kun je daarna nog 15 min cooling down/LIT doen. in maximaal een half uurtje ben je klaar.

bouw dit uit tot je het 10x kan volhouden. daarna kun je gan spelen met de verhouding tussen sprinten en rustig aan doen. bijvoorbeeld 30/90, daarna 30/60, etc etc.

ik ging gister zelf Hiit doen. Vorig jaar zomer deed ik 10 intervallen van 30/60, en was dan gesloopt. Gister merkte ik dat ik al kapot was na 7 intervallen van 30/60. ik zal dat dus even weer moeten uitbouwen. ps. het is voor iedereen gewoon zwaar om te doen.