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Jakie aeroby do treningu na masę?

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#1
Minitar

Minitar

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    Witam.
    Niedawno zacząłem trening na masę. Mam dietke itp i mam również pewien dylemat :D
    Nie chciał bym żeby za bardzo mnie zalało więc mam zamiar robić jakieś aeroby w wolne od treningu dni
    i w związku z tym mam kilka pytan:
    Ile razy w tygodniu wykonywać aeroby (siłownie mam 4 razy w tygodniu)
    Co będzie lepsze rower czy bieganie ?
    Osobiście wolał bym rower ponieważ z bieganiem nie mam za bardzo dobrych terenów ale jeśli jest duża różnica
    mogę zacząć biegać.
    Jeśli rower był by ok ile minut miałbym jeździć ?
    Czy poprzez aeroby nie zaszkodzę mięśnią?Jeśli tak to jak temu zapobiegac? Słyszałem że od nadmiernego biegania mogą się spalać mięśnie
    Licze na odpowiedzi z wyjaśnieniem dlaczego coś będzie lepsze ;p
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    Doradca KFD

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    Siemka, sprawdź ofertę specjalną:




    Poniżej kilka linków do tematów podobnych do Twojego:

    #2
    kistos

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    3 razy w tygodniu wystarczy.
    Lepsze było by bieganie ale rower też się nada.
    30-45 minut

    Mięśnie jest trudniej spalić niż może się wydawać. Ale żeby temu zapobiec zainwestuj w BCAA i bierz przed aerobami
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    #3
    Minitar

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    A czy w dzień treningowy tez wykonywać czy tylko w te 3 nie treningowe?
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    #4
    staniolele

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      Na KFD prawie jak w domu ;)

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    Mięśni nie spalisz, co najwyżej u nóg od przetrenowania, i żadnych bcaa, wszyscy za odżywki by się od razu chwytali.. Biegaj w dni nietreningowe
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    #5
    lelelel

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    Mięśni nie spalisz, co najwyżej u nóg od przetrenowania, i żadnych bcaa, wszyscy za odżywki by się od razu chwytali.. Biegaj w dni nietreningowe



    tylko ze kolega wyzej dobrze napisal tez ci polecam do aerobow bcaa
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    #6
    staniolele

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      Na KFD prawie jak w domu ;)

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    Ale po co brać bcaa ? Jest potwierdzenie badaniami, że mięśni nie spalisz aerobami, może podać ? Dalej polecajcie żarcie prochów na wszystko..
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    #7
    taphion

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      Się rozkreca

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    aeroby 2 razy w tygodniu 30-45min w dni nietreningowe , mimo tego ze kolega sie cos buntuje z stazem 0 ja jednak polecam Ci bcca ;>
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    #8
    ..Kamil..

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    co do tych aero to 1-2x w tyg. po 20-25 min w zupełności wystarczy, ważne byś unikał śmieciowego jedzenia i starał się dobrze zdrowo odżywiać, oczywiście bez żadych rygorystycznych diet w tym wieku
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    #9
    Minitar

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    Czyli mówisz że aż tak diety się nie musze trzymac? Zdrowo zacząłem się odżywiać z 5 miechów temu także z tym problemów nie mam ;p
    A co reszta sądzi ? Da rade bieganie zastąpić rowerem czy nie bardzo?
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    #10
    ..Kamil..

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    zdrowe odżywianie w Twoim wieku wystarczy.
    mozesz zastąpić
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    #11
    Minitar

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    Ok dzieki wszystkim za wypowiedzi :)
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    #12
    staniolele

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      Na KFD prawie jak w domu ;)

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    Czy trening aerobowy spali mi mięśnie ?Odpowiedź brzmi: NIE !!!!

    W skrócie zapakowano skaner MRI na ciężarówkę i badano uczestników "TransEurope-FootRace" czyli biegu na odległość 4500 km, 64 dni przez 6 krajów.

    Większość spadku masy ciała była odnotowana w tkance tłuszczowe, ubytek tkanki mięśniowej wystąpił głównie w nogach (przetrenowanie).

    Legenda:

    whole body (BV): Masa/objętość ciałą
    body fat (BF): Tkanka tłuszczowa
    visceral fat (VF): wewnętrzna tkanka tłuszczowa
    abdominal subcutaneous adipose tissue (SCAT): podskórna tkanka tłuszczowa na brzuchu
    fat of upper resp. lower extremities (FUE, FLE): tkanka tłuszczowa górnej (FUE) i dolnej (FLE) części ciała
    skeletal muscle upper leg and lower leg (SMV-UL, SMV-LL): mięśnie szkieletowe górnej (SMV-UL) i dolnej (SMV-LL) części nóg.


    Wyniki:

    BV after whole race -4% (SD 2,5-5,8%), mainly in the first 900 km.
    BF after whole race -30% (SD 9-15%), after first 2000 km -26%.
    Non visceral fat after whole race -34% (SD 8-14 %).
    VF after whole race -19%, initial loss after 100 km -12%.
    SCAT after 40 stages (3000 km ) -35% (SD 8-12%), afterwards nearly stable.
    FUE resp FLE after whole race -22% resp. -37%. Reduction of mean FLE-volume was seen continuously stage by stage.
    Loss of muscle volume in the whole leg after the race 7% (SD: 4-11 %), nearly equal for SMV-UL or -LL.


    Cytat:
    Napisał New Study Reports Effects of Endurance Running
    http://www.rsna.org/....get.cfm?id=506

    CHICAGO — Using a mobile MRI unit, researchers followed runners for two months along a 4,500-kilometer course to study how their bodies responded to the high-stress conditions of an ultra-long-distance race, according to a study presented today at the annual meeting of the Radiological Society of North America (RSNA).

    "Due to the exceptional setting of this study, we could acquire huge amounts of unique data regarding how endurance running affects the body's muscle and body fat," said Uwe Schütz, M.D., a specialist in orthopedics and trauma surgery in the Department of Diagnostic and Interventional Radiology at the University Hospital of Ulm in Germany. "Much of what we have learned so far can also be applied to the average runner."

    The TransEurope-FootRace 2009 took place from April 19 to June 21, 2009. It started in southern Italy and traversed approximately 4,488 kilometers to the North Cape in Norway. Forty-four of the runners (66 percent) agreed to participate in the study.

    Urine and blood samples as well as biometric data were collected daily. The runners were also randomly assigned to other exams, including electrocardiograms, during the course of the study. Twenty-two of the runners in the study underwent a whole-body MRI exam approximately every three or four days during the race, totaling 15 to 17 exams over a period of 64 days. At the close of the race, researchers began to evaluate the data to determine, among other things, stress-induced changes in the legs and feet from running. Whole-body volume, body fat, visceral fat, abdominal subcutaneous adipose tissue (SCAT), and fat and skeletal muscle of the lower extremities were measured. Advanced MRI techniques allowed the researchers to quantify muscle tissue, fat and cartilage changes. According to Dr. Schütz, MRI is the gold standard for the evaluation of the musculoskeletal system of the runner.

    The results showed that runners lost an average of 5.4 percent body volume during the course of the race, most of which was in the first 2,000 kilometers. They lost 40 percent of their body fat in the first half of the race and 50 percent over the duration of the race. Loss of muscle volume in the leg averaged 7 percent.

    "One of the surprising things we found is that despite the daily running, the leg muscles of the athletes actually degenerated because of the immense energy consumption," Dr. Schütz said.

    While most people do not run to this extreme, several of the study's other findings still have implications for the marathon runner and even the recreational runner, according to Dr. Schütz.

    For example, the results showed that some leg injuries are safe to "run through." If a runner has intermuscular inflammation in the upper or lower legs, it is usually possible to continue running without risk of further tissue damage. Other overuse injuries, such as joint inflammation, carry more risk of progression, but not always with persistent damage.

    "The rule that 'if there is pain, you should stop running' is not always correct," Dr. Schütz said.

    Another key finding of the study was that the first tissue affected by running was fat tissue. More importantly, visceral fat loss (mean 70 percent) occurred much earlier in the running process than previously thought. Visceral fat is the most dangerous fat and is linked to cardiovascular disease. The findings also revealed that the greatest amount of overall fat loss appeared early in the process.

    "When you just begin running, the effects of fat reduction are more pronounced than in athletes who have been running their whole life," Dr. Schütz said. "But you should do this sport constantly over the years. If you stop running for a long time, you need to reduce your caloric input or opt for other aerobic exercises to avoid experiencing weight gain."

    Coauthors are Jürgen Machann, M.D., and Christian Billich, M.D.
    Cytat:
    Napisał Musculoskeletal (Quantitative Imaging) Longitudinal Follow-up of Changes of Body Tissue Composition in Ultra-Endurance Runners during 4.500 km Trans Europe Foot Race 2009 Measured by Whole-Body MR Imaging on a Mobile MR Imaging Truck-trailer
    http://rsna2010.rsna....?em_id=9014632

    PURPOSE
    Aim of the study is the exact quantification of body composition (whole body, body fat, visceral fat and muscle volume) while a transcontinental ultramarathon race in a longitudinal follow-up setting.

    METHOD AND MATERIALS
    TransEuropeFootRace 2009.04.19-06.21 from South-Italy to North Cape (4.500 km) over 64 days (60-90 km per stage) was accompanied with a mobile MRI (Avanto 1,5T, Siemens) on a Truck-Trailer (39 tons) from stage to stage through whole Europe through 6 countries. While the race each of 21 endurance runner (19 m , 2 w) got 6 whole body MRI scan s (interval: 1000 km resp. 13 days); T1-TSE tra (echo train 7), slice 10mm, 5 slices/seq., 16 sequences, 12 sec breathhold. Postprocessing of the images was performed on a computer applying a home-written segmentation program based on Matlab (Mathworks, Inc.). The following volume parameters [l] were measured: whole body (BV), body fat (BF), visceral fat (VF), abdominal subcutaneous adipose tissue (SCAT), fat of upper resp. lower extremities (FUE, FLE), skeletal muscle upper leg and lower leg (SMV-UL, SMV-LL).

    RESULTS
    Volume changes: BV after whole race -4% (SD 2,5-5,8%), mainly in the first 900 km. BF after whole race -30% (SD 9-15%), after first 2000 km -26%. Non visceral fat after whole race -34% (SD 8-14 %). VF after whole race -19%, initial loss after 100 km -12%. SCAT after 40 stages (3000 km ) -35% (SD 8-12%), afterwards nearly stable. FUE resp FLE after whole race -22% resp. -37%. Reduction of mean FLE-volume was seen continuously stage by stage. Loss of muscle volume in the whole leg after the race 7% (SD: 4-11 %), nearly equal for SMV-UL or -LL.

    CONCLUSION
    Due to the exceptional setting of this study, unique longitudinal data regarding body muscle and body fat tissue in a multistage endurance run over 10 weeks could be generated. We found muscle mass catabolism also in the exposed muscles of the leg. This occurs in every subject. Over all nearly 34% of nonvisceral body fat has been gone after the race. But there was nearly 20% of visceral fat loss, also. Adjustment of these MRI-findings with biometrical data and laboratory will present further details regarding tissue metabolism and energy balance while running through a continent without any daily rest.

    CLINICAL RELEVANCE/APPLICATION
    New and detailed findings where generated in the field of sports medicine regarding energy and body balance in endurance running.

    - Jeżeli ból spowodowany jest stanem zapalnym mięśni to możliwy jest dalszy bieg bez dalszej szkody dla mięśni.
    - Zapalenia stawów, złamania i naderwania mięśni mogą ciągnąć*za sobą dalsze uszkodzenie tkanki gdy nie zaprzestaniemy biegu.
    - Biegacze stracili średnio 11 lb (5kg) tłuszczu i 2.5 lbs (1.1kg) mięśni.
    - Tłuszcz "wewnętrzny" spala się szybciej niż sądzono (po całym wyścigu -19%, spadek po pierwszych 100 km -12%).


    Podsumowując po przebiegnięciu 4500km biegacze stracili 1kg mięśni głównie w nogach od przetrenowania. Biegając te 15 km dziennie (a kto tyle wykręca ?) trzeba by 10 miesięcy aerobów by potencjalnie stracić ten 1kg mięśni, ale zważając na dużo niższą intensywność spadek byłby prawdopodobnie dużo mniejszy lub żaden ...

    Cytat:
    Napisał Is Running Through Pain a Good Idea?
    Study of Long Distance Runners Suggests It’s Sometimes OK to Push on Despite Pain
    By Charlene Laino
    WebMD Health News
    Reviewed by Laura J. Martin, MD

    http://www.webmd.com....pain-good-idea

    Nov. 29, 2010 (Chicago) -- Contrary to what’s been taught, you can run through pain.

    So say researchers who used a 45-ton mobile MRI unit to follow runners for two months along a 2,800-mile course to study how their bodies responded to the high-stress conditions of an ultra-long-distance race.

    "The rule that 'if there is pain, you should stop running' is not always correct," says study leader Uwe Schutz, MD, a specialist in orthopaedics and trauma surgery at the University Hospital of Ulm in Germany.

    If your pain is caused by muscle inflammation, it may be possible to continue running without risk of further tissue damage, he tells WebMD.

    But if you have a stress fracture, the pain may not go away and you may be at risk for further damage, Schutz says.

    Andreas Falk, of Sweden, who ran in the ultra-race, is a case in point. After suffering a muscle injury, he tells WebMD he had to walk instead of run for five days, literally crying four to five hours on the first few days due to the pain.

    "But I just kept going; I could feel the pain decreasing each day," says Falk, who is fine today.

    The problem, Schutz says, is it's not easy to distinguish between the pain of a stress fracture and that of severe muscle or tendon inflammation. That may require a trip to the doctor.

    Loss of Visceral Fat

    Use of the mobile MRI allowed the researchers to acquire huge amounts of unique data regarding how endurance running affects the body's muscle and body fat, Schutz says.

    He's not suggesting you need to run 2,800 miles -- the equivalent of over 106 marathons -- to benefit. "Much of what we have learned so far can also be applied to the average runner," Schutz says.

    The TransEurope-FootRace 2009 took place from April 19 to June 21, 2009. It started in southern Italy and traversed through the Alps, across the water to Sweden, finally winding down in the North Cape in Norway.

    Forty-four runners agreed to participate in the study; 22 underwent a whole-body MRI exam every three or four days, totaling 15 to 17 exams over a period of 64 days. Urine and blood samples were collected regularly.

    Results showed that runners lost an average of 5.4% body volume during the course of the race, most during the first half. Loss of body volume correlates with loss of body weight, says RSNA spokesman David Levin, MD, of Thomas Jefferson University Hospital in Philadelphia. He was not involved with the study.

    The runners lost about 11 pounds of fat and 2 1/2 pounds of muscle. Importantly, loss of "bad" visceral fat loss occurred much earlier in the run than expected, Schutz says.

    Visceral fat is linked to an increased risk of cardiovascular disease, Levin says. "Running is a great way to lose body fat," he tells WebMD.

    One surprising finding was that despite the daily running, the leg muscles of the athletes actually degenerated because of the immense energy consumption, Schutz says.

    This study was presented at a medical conference. The findings should be considered preliminary as they have not yet undergone the "peer review" process, in which outside experts scrutinize the data prior to publication in a medical journal.

    Żródło: konkurencyjne forum, ale wypadałoby podać - http://www.body-fajf...ead.php?t=10661 , autorem postu użytkownik Gubrin.Cytat dla wszystkich tych, którzy biorą magiczne proszki, które chronią przed spalaniem mięśni :) Bierzcie dalej i powodzenia !
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