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Aerobics
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Posted by: machinehead
Hello
i'm training 4 months in a gym, Target: gain mass, age: 22.5 BF% 13% weight:66kg
I train aerobics in crosstrainer machine about 2-3 times a week, 45 mins every time.
My heart rate about 180 in the aerobics training.
2 hours before aerobics i eat meal that include 25g protein, 50g carbs and 10g unsaturated fat.
20mins after aerobics i eat the same meal.
the aerobics in addition to the weight training, because i dont want to lose any muscle.
i do this because i dont want to gain in BF% and especially in the fat mass.
is that good or bad and please tell me why and opinions what to chage/add etc?
Posted by: Machher
exactley wut is the program for the crosstrainer like...on the aerobic setting. (Wut resistance, how fast etc)
Posted by: machinehead
i choose manual - level 5 and about 80rpm.
Posted by: Machher
heres all I can say
Cortisol a hormone which breaks down protein for energy is found 3 times more during a 1.5 hr workout vs a 1 hour workout. So id say kepe both lifintg + cardio to about an hour
Posted by: machinehead
i choose manual because i can't handle the cardio training.
another problem that i dont know if the heart rate (180) is ok or too much?
Posted by: Tough Old Man
220 less your age is your maximun heart rate. go from there.
Posted by: sgtneo
no heart rate of 180 is good thats well in the cardio training zone not just fat loss, i used to do cario all the time before work out run a mile in 9 mins thats all that was needed if you want to do cardio keep with it and u will get better at it
if your heart rate peaks 200 then get bit worried
Neo
Posted by: machinehead
thanks, 45 mins 2-3 times per week isnt too much in 180 heart rate?
my target in aerobics is to be in shape and try not to gain in fat mass.
i afraid that i'll not gain mass.
a month ago i didn't do any aerobics and i gain about 1.5kg of fat and 2.5kg total.
that's what i worry about.
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