Ploerd21
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Massa of Droog trainen...?
- Topic starter Ploerd21
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Til
Advanced Bodybuilder
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Ploerd21
Cool Novice
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black rush
Ripped Bodybuilder
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RvR
Freaky Bodybuilder
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mansi_
Cool Novice
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**** cardio. Een paar keer per week flinke compound-oefeningen voor reps (15-20) doet de truc. En dan heb ik het niet over laf op een bank gaan liggen en een stang op en neer bewegen, nee, op de grond staan en een stang van de grond tillen boven je hoofd en dat dan 20 keer: clean en jerks. Full body baby.
Smoothmold
Freaky Bodybuilder
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mansi_ zei:
zucht
mansi_
Cool Novice
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Smoothmold zei:
Verklaar je nader. Wat is er zo heilig aan cardio?
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RvR
Freaky Bodybuilder
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Smoothmold zei:
mee eens!
als cardio niet heilig was dan zouden al de pro's zich hier ook niet mee bezig houden.. die zouden dan wel even elke dag C&J erbij pakken om zo shredded te worden..
j354j4
Competitive Bodybuilder
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mansi_ zei:
Ik persoonlijk geloof wel dat je met bewegingen die een hele grote rom hebben en dus ook veel energie kosten, dat als je die vaak genoeg achter elkaar doet dat je dan ook vet kan verbranden. Maarja ik ben een ecto die al vet verbrand als ik een broodje sta te smeren dus ja
mansi_
Cool Novice
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http://www.cbass.com/FATBURN.HTM
High-intensity (an)aerobic exercise versus low-intensity aerobic exercise.
"As explained in the nearby FAQ (Low intensity aerobics?), high intensity aerobics burns the same amount of fat as low intensity, but the expenditure of calories is substantially greater; plus, intense aerobics produces a higher level of fitness. Importantly, the more fit you become, the more likely you are to use fat as fuel for any given activity. And now, research in Japan and in Canada shows that short, very intense aerobic sessions are amazingly effective for both fitness and fat loss."
"Angelo Tremblay, Ph.D., and his colleagues at the Physical Activities Sciences Laboratory, Laval University, Quebec, Canada, challenged the common belief among health professionals that low-intensity, long-duration exercise is the best program for fat loss. They compared the impact of moderate-intensity aerobic exercise and high-intensity aerobics on fat loss. (Metabolism (1994) Volume 43, pp.814-818)
The Canadian scientists divided 27 inactive, healthy, non-obese adults (13 men, 14 women, 18 to 32 years old) into two groups. They subjected one group to a 20-week endurance training (ET) program of uninterrupted cycling 4 or 5 times a week for 30 to 45 minutes; the intensity level began at 60% of heart rate reserve and progressed to 85%. (...)"
"The other group did a 15-week program including mainly high-intensity-interval training (HIIT). Much like the ET group, they began with 30-minute sessions of continuous exercise at 70% of maximum heart rate reserve (remember, they were not accustomed to exercise), but soon progressed to 10 to 15 bouts of short (15 seconds progressing to 30 seconds) or 4 to 5 long (60 seconds progressing to 90 seconds) intervals separated by recovery periods allowing heart rate to return to 120-130 beats per minute. The intensity of the short intervals was initially fixed at 60% of the maximal work output in 10 seconds, and that of the long bouts corresponded to 70% of the individual maximum work output in 90 seconds. Intensity on both was increased 5% every three weeks."
"As you might expect, the total energy cost of the ET program was substantially greater than the HIIT program. The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that the HIIT group lost more subcutaneous fat. "Moreover," reported the researchers, "when the difference in the total energy cost of the program was taken into account..., the subcutaneous fat loss was ninefold greater in the HIIT program than in the ET program." In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising."
Welke oefeningen gebruik je voor HIIT? Ik weet niet of daarbij de standaard cardio-oefeningen (roeien, fietsen, rennen etc.) meer effect hebben op vetverlies dan clean & jerks en andere compound shit. Ik zou daar nog eens een studie over moeten zoeken. Misschien zijn full-body oefeningen met gewicht intensiever dan hardlopen, fietsen, roeien en daardoor beter geschikt voor HIIT.
Hoe dan ook, dat de effectiviteit van low-intensity cardio m.b.t. fatloss als dogma begint te wankelen lijkt me al wel zeer duidelijk aangetoond in bovenstaande studie.
Zoek ook eens op crossfit.com en t-nation.com over HIIT en de effecten ervan.
Altijd de uwe,
mansi_
High-intensity (an)aerobic exercise versus low-intensity aerobic exercise.
"As explained in the nearby FAQ (Low intensity aerobics?), high intensity aerobics burns the same amount of fat as low intensity, but the expenditure of calories is substantially greater; plus, intense aerobics produces a higher level of fitness. Importantly, the more fit you become, the more likely you are to use fat as fuel for any given activity. And now, research in Japan and in Canada shows that short, very intense aerobic sessions are amazingly effective for both fitness and fat loss."
"Angelo Tremblay, Ph.D., and his colleagues at the Physical Activities Sciences Laboratory, Laval University, Quebec, Canada, challenged the common belief among health professionals that low-intensity, long-duration exercise is the best program for fat loss. They compared the impact of moderate-intensity aerobic exercise and high-intensity aerobics on fat loss. (Metabolism (1994) Volume 43, pp.814-818)
The Canadian scientists divided 27 inactive, healthy, non-obese adults (13 men, 14 women, 18 to 32 years old) into two groups. They subjected one group to a 20-week endurance training (ET) program of uninterrupted cycling 4 or 5 times a week for 30 to 45 minutes; the intensity level began at 60% of heart rate reserve and progressed to 85%. (...)"
"The other group did a 15-week program including mainly high-intensity-interval training (HIIT). Much like the ET group, they began with 30-minute sessions of continuous exercise at 70% of maximum heart rate reserve (remember, they were not accustomed to exercise), but soon progressed to 10 to 15 bouts of short (15 seconds progressing to 30 seconds) or 4 to 5 long (60 seconds progressing to 90 seconds) intervals separated by recovery periods allowing heart rate to return to 120-130 beats per minute. The intensity of the short intervals was initially fixed at 60% of the maximal work output in 10 seconds, and that of the long bouts corresponded to 70% of the individual maximum work output in 90 seconds. Intensity on both was increased 5% every three weeks."
"As you might expect, the total energy cost of the ET program was substantially greater than the HIIT program. The researchers calculated that the ET group burned more than twice as many calories while exercising than the HIIT program. But (surprise, surprise) skinfold measurements showed that the HIIT group lost more subcutaneous fat. "Moreover," reported the researchers, "when the difference in the total energy cost of the program was taken into account..., the subcutaneous fat loss was ninefold greater in the HIIT program than in the ET program." In short, the HIIT group got 9 times more fat-loss benefit for every calorie burned exercising."
Welke oefeningen gebruik je voor HIIT? Ik weet niet of daarbij de standaard cardio-oefeningen (roeien, fietsen, rennen etc.) meer effect hebben op vetverlies dan clean & jerks en andere compound shit. Ik zou daar nog eens een studie over moeten zoeken. Misschien zijn full-body oefeningen met gewicht intensiever dan hardlopen, fietsen, roeien en daardoor beter geschikt voor HIIT.
Hoe dan ook, dat de effectiviteit van low-intensity cardio m.b.t. fatloss als dogma begint te wankelen lijkt me al wel zeer duidelijk aangetoond in bovenstaande studie.
Zoek ook eens op crossfit.com en t-nation.com over HIIT en de effecten ervan.
Altijd de uwe,
mansi_
RvR
Freaky Bodybuilder
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Ploerd21
Cool Novice
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