Controversy about the effectiveness of interval cardio continues to this day. Even the well-known Institutes of Health and sports can not get along. Today we will try to consider all the pros and cons of this type of aerobic load. Accordingly, you can decide for yourself whether the cardio interval circuit is effective or whether it is another failing method.
Let’s start with the basic theory. The whole physiology of fat burning is based on several theoretical bases. First of all, it should be noted that all fat reserves are stored in our body in the form of adipocytes – cells that store fat molecules in closed form – triglecerides. Based on the name, you probably guessed the presence of three components, the name of which does not suit you. It is important to know that fat burns, usually in muscle cells, and for this process you need to «open» fat cells. After that, your body must carry out the delivery of fatty acids to the muscle fibers, where they are subsequently destroyed. Unfortunately, fats are not soluble in water, and therefore they need carriers such as lipoproteins. All of the above processes take place inside our body every time we are puzzled by fat burning.
The main question is this: «How to open fat cells?». after all, it is this process that begins fat burning. In essence, there are only two main ways: catecholamines and cortisol. Only these can open the» doors » of adipocytes, thereby triggering the processes of transport and lipolysis in general. Consider them in more detail.
Catecholamine Hormones
This term is called the known adrenaline and norepinephrine. The first is a kind of hormone of fear and stress, its manifestation is almost instantaneous. The second is responsible for the same functions, but is in a slightly passive mode. In general, the work of catecholamines is instantaneous, that is, they appear as quickly as they disappear. After their entry into the blood, there is a strong surge of energy, which is extracted from glucose and fat.
Cortisol
The main hormonal disruptor is the real enemy of all bodybuilders, especially during drying periods. Its main task is the conservation of energy in an emergency. It is cortisol that does not allow an energy deficit. Alas, his powers are ubiquitous and extend to both fats and muscles. The release of this hormone into the blood occurs only in those cases when the level of free molecules of glucose, amino acids and fats in the blood falls below the critical mark.
The secretion of cortisol is accompanied by massive destruction of various tissues from which it can obtain the necessary energy. Under the» hot hand » fall both fats and muscles. You know why it is not recommended to do long strength exercises in bodybuilding? The fact is that after 45 minutes of intense anaerobic load, its secretion begins to increase steadily.
Interval
Interval cardio is largely due to adrenaline, cortisol is practically not involved. The classical scheme of long-term aerobic type on the contrary – uses only cortisol, more precisely-plays with its level. In terms of fat burning, the first most productive technique. However, it is necessary to realize that any force movement can not be carried out due to the oxidation of fats. Fats are spent only on slow aerobic work.
Using intervals, say, in running, we make our body work in both modes. Of course, fatty acids at the same time burn less than with slow cardio. However, in return, we get an increase in heat production. As a result, after stopping the exercise, we see that the body temperature is increased to an incredible level. The body needs energy to reduce it, and at rest only fats are suitable for the role of «fuel». So it turns out that the use of standard cardio burns fat only during training, and the execution of intervals allows you to incinerate it during rest, that is, for more time.
Cardio and strength training
It would seem that the answer is obvious and we are satisfied with interval running, because the destruction of fat at rest is not accompanied by cortisol, which means it does not threaten our muscles. But not everything is so simple! If you look at the intervals from the point of view of bodybuilding, you can see a huge number of disadvantages. First of all, this is the lack of benefit in itself.
If you are engaged with weights, then where do you put cardio training? It is believed that it is more rational to load aerobics immediately after the power part. However, performing interval cardio after intensive training is quite difficult, you can even say – impossible. What sprints can be talked about after intensive leg training. In this case, many will say, you need to put aerobics before anaerobic training. How could it not be! This will only tire you, and the entire effectiveness of training will significantly decrease.
Think about what we do with each strength training. We perform resistance exercises according to the load-rest-load scheme. You catch the similarity with the intervals? All anaerobic training, as well as the corresponding cardio, is performed exclusively on adrenaline. In this case, its use after training is lost. The fact is that the opening of the» gates » of fat cells is an important factor, but this is not the whole process of fat burning. It is not enough just to throw free fatty acids into the blood, they still need to be burned. Intervals are used for one purpose: to release as many fat molecules as possible. In doing so, we burn them at «slow» intervals. However, why should we perform repeated actions. Strength training, by definition, is the key to the release of adipocytes, or rather, their disclosure.
So it turns out that if you are doing strength training, it is more rational to resort to slow classical cardio. In all other cases, the intervals are the most productive.
Finess Head 