Cardio a digiuno e dimagrimento

D. Ace · 04:23 PM

Taken together, these studies show that during moderate-to-high intensity cardiovascular exercise in a fasted state—and for endurance-trained individuals regardless of training intensity— significantly more fat is broken down than that the body can use for fuel. Free fatty acids that are not oxidized ultimately become re-esterified in adipose tissue, nullifying any lipolytic benefits afforded by pre-exercise fasting.

questo è un punto interessante: in pratica durante l'attivita medio-elevata a digiuno è distrutto più grasso di quanto il corpo può utilizzare che di conseguenza viene ri-esterificato, cioè rimane inutilizzato.

It should also be noted that consumption of food before training increases the thermic effect of exercise. Lee et al. (19) compared the lipolytic effects of an exercise bout in either a fasted state or after consumption of a glucose/milk (GM) beverage. In a crossover design, 4 experimental conditions were studied: low-intensity long duration exercise with GM, low-intensity long duration exercise without GM, high- intensity short duration exercise with GM, and high-intensity short duration exercise without GM. Subjects were 10 male college students who performed all 4 exercise bouts in random order on the same day. Results showed that ingestion of the GM beverage resulted in a significantly greater excess postexercise oxygen consumption compared with exercise performed in a fasted state in both high- and low- intensity bouts. Other studies have produced similar findings, indicating a clear thermogenic advantage associated with pre-exercise food intake (7,11).

altro punto: il consumo di cibo ha evidenziato nel post exercise un maggior utilizzo da parte del corpo di ossigeno, indicando un azione termogenica associta all assunzione di cibo, appunto

Another factor that must be considered when training in a fasted state is its impact on proteolysis. Lemon and Mullin (20) found that nitrogen losses were more than doubled when training while glycogen depleted compared with glycogen loaded. This resulted in a protein loss estimated at 10.4% of the total caloric cost of exercise after 1hourofcyclingat61%V_o2max.This would suggest that performing cardio- vascular exercise while fasting might not be advisable for those seeking to maximize muscle mass.

qui dice che un allenamento vascolare a digiuno NON è indicato per coloro che cercano massa, dato che detto in soldoni distrugge i muscoli

Finally, the effect of fasting on energy levels during exercise ultimately has an effect on fat burning. Training early in the morning on an empty stomach makes it very difficult for an individual to train at even a moderate level of intensity. Attempting to engage in a HIIT style routine in a hypoglycemic state almost certainly will impair performance (33). Studies show that a pre-exercise meal allows an individual to train more intensely compared with exercise while fasting (25). The net result is that a greater number of calories are burned both during and after physicalactivity,heightening fat loss

consiglia dunque un pasto pre allena,mento che consente di allenarsi più intensamente, permettendo anche al corpo di bruciare più calorie, prima e dopo, compresi dunque i grassi

In conclusion, the literature does not support the efficacy of training early in the morning on an empty stomach as a tactic to reduce body fat. At best, the net effect on fat loss associated with such an approach will be no better than training after meal consumption, and quite possibly, it would produce inferior results. Moreover, given that training with depleted glycogen levels has been shown to increase proteolysis, the strategy has potential detrimental effects for those concerned with muscle strength and hypertrophy.

in conclusione allenarsi a stomaco vuoto produce risultati inferiori, oltre al fatto che allenandosi in condizioni di carenze di glicogeno la proteolisi e raddoppiata, il che comporta disgregazione di massa magra.

In sintesi, perchè stavo provando a tradurlo tutto ma è di una noia mostruosa.
detto ciò, ecco perchè quando facevo cardio la mattina "ultraintenso" non riuscivo mai a mettere massa!!! Quanti errori
Anche se, considerazione personale, allenarsi "strenuo" a digiuno è un apalestra mentale incredibile.

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	(#13)
D. Ace All the Truth Member Messaggi: 1,415 Data registrazione: Jul 2009 Località: 1,83 x 80 bum shakalaka Età: 36	13-04-2011, 04:03 PM Taken together, these studies show that during moderate-to-high intensity cardiovascular exercise in a fasted state—and for endurance-trained individuals regardless of training intensity— significantly more fat is broken down than that the body can use for fuel. Free fatty acids that are not oxidized ultimately become re-esterified in adipose tissue, nullifying any lipolytic benefits afforded by pre-exercise fasting. questo è un punto interessante: in pratica durante l'attivita medio-elevata a digiuno è distrutto più grasso di quanto il corpo può utilizzare che di conseguenza viene ri-esterificato, cioè rimane inutilizzato. It should also be noted that consumption of food before training increases the thermic effect of exercise. Lee et al. (19) compared the lipolytic effects of an exercise bout in either a fasted state or after consumption of a glucose/milk (GM) beverage. In a crossover design, 4 experimental conditions were studied: low-intensity long duration exercise with GM, low-intensity long duration exercise without GM, high- intensity short duration exercise with GM, and high-intensity short duration exercise without GM. Subjects were 10 male college students who performed all 4 exercise bouts in random order on the same day. Results showed that ingestion of the GM beverage resulted in a significantly greater excess postexercise oxygen consumption compared with exercise performed in a fasted state in both high- and low- intensity bouts. Other studies have produced similar findings, indicating a clear thermogenic advantage associated with pre-exercise food intake (7,11). altro punto: il consumo di cibo ha evidenziato nel post exercise un maggior utilizzo da parte del corpo di ossigeno, indicando un azione termogenica associta all assunzione di cibo, appunto Another factor that must be considered when training in a fasted state is its impact on proteolysis. Lemon and Mullin (20) found that nitrogen losses were more than doubled when training while glycogen depleted compared with glycogen loaded. This resulted in a protein loss estimated at 10.4% of the total caloric cost of exercise after 1hourofcyclingat61%V_o2max.This would suggest that performing cardio- vascular exercise while fasting might not be advisable for those seeking to maximize muscle mass. qui dice che un allenamento vascolare a digiuno NON è indicato per coloro che cercano massa, dato che detto in soldoni distrugge i muscoli Finally, the effect of fasting on energy levels during exercise ultimately has an effect on fat burning. Training early in the morning on an empty stomach makes it very difficult for an individual to train at even a moderate level of intensity. Attempting to engage in a HIIT style routine in a hypoglycemic state almost certainly will impair performance (33). Studies show that a pre-exercise meal allows an individual to train more intensely compared with exercise while fasting (25). The net result is that a greater number of calories are burned both during and after physicalactivity,heightening fat loss consiglia dunque un pasto pre allena,mento che consente di allenarsi più intensamente, permettendo anche al corpo di bruciare più calorie, prima e dopo, compresi dunque i grassi In conclusion, the literature does not support the efficacy of training early in the morning on an empty stomach as a tactic to reduce body fat. At best, the net effect on fat loss associated with such an approach will be no better than training after meal consumption, and quite possibly, it would produce inferior results. Moreover, given that training with depleted glycogen levels has been shown to increase proteolysis, the strategy has potential detrimental effects for those concerned with muscle strength and hypertrophy. in conclusione allenarsi a stomaco vuoto produce risultati inferiori, oltre al fatto che allenandosi in condizioni di carenze di glicogeno la proteolisi e raddoppiata, il che comporta disgregazione di massa magra. In sintesi, perchè stavo provando a tradurlo tutto ma è di una noia mostruosa. detto ciò, ecco perchè quando facevo cardio la mattina "ultraintenso" non riuscivo mai a mettere massa!!! Quanti errori Anche se, considerazione personale, allenarsi "strenuo" a digiuno è un apalestra mentale incredibile. Ultima Modifica di D. Ace : 13-04-2011 04:23 PM.