Before a bodybuilder prepares for competition, he usually does 3-5 hours of aerobic training every week, 30-60 minutes each time.
The best way to quickly burn calories and fat while maintaining muscle mass is with low-to-moderate intensity aerobic training. It can also promote overall cardiovascular health, such as lowering blood pressure, reducing the risk of heart disease, improving breathing and Reduce stress, but most bodybuilders do cardio to burn fat.
If your goal in the gym is just to increase your size, then all you should do is probably a small amount of aerobic training. But others can benefit from even occasional aerobic exercise, which can increase metabolism and prevent excess calories from being converted into fat storage.
Choose your aerobic exercise
The next step to consider is what kind of aerobic exercise is best for you. Bodybuilders should choose low-intensity aerobic exercise so that you can control the pace and keep your heart rate at 60%-75% of your maximum heart rate. A quick way to calculate your maximum heart rate is to take 220 and subtract your age.
You can also decide the type of aerobic exercise based on your personal preferences. Exercise bikes and treadmills are the most popular choices for bodybuilders because most gyms will have these types of machines and can also adjust their intensity to low or low to medium intensity. It should also be emphasized that it also focuses on training the muscles of the thighs and buttocks.
Fat burning
About 10 minutes after you start aerobic exercise, you begin to burn more fat than carbohydrates in your body. In order to minimize body fat, when a bodybuilder prepares for competition, he usually does 3-5 hours of aerobic training every week, 30-60 minutes each time.
When doing aerobic training, it is important to warm up and cool down. Start at a slow speed and gradually increase the speed until you reach your heart rate target range.Toward the end, gradually reduce your speed and walk slowly for three to five minutes to help your heart rate return to normal.
To maximize fat burning, the best time to do aerobic exercise is first thing in the morning, before eating. Because glycogen is at its lowest at this time, your body will use stored fat more quickly for energy. If you can't schedule it in the morning, scheduling it after strength training will work. In addition, if you are doing leg exercise today, you only need to do the lowest intensity aerobic exercise, because if you do high-intensity aerobic exercise, it may lead to overtraining.
Safety of aerobic exercise
When you do aerobic exercise, you should be as careful as you are when doing strength training to avoid injuries, avoid high-intensity aerobic training, and be sure to drink more water. If you feel dizzy or have trouble breathing, stop exercising immediately.
Proper aerobic exercise is very beneficial to your overall health. Coupled with a healthy diet, it can help you reduce body fat and reveal muscle lines.