Заклучокот на кратко....ме оќораве ова
Based on the current available evidence,
the following practical applications
may be advisable for physique
competitors and coaches:
Physique athletes may use fasted,
fed, or protein-enhanced cardio as
their primary aerobic exercise mode
to increase their caloric expenditure,
increase their overall deficit, and
improve their body composition.
Protein-enhanced cardio may minimize
losses of fat-free mass by providing
an anticatabolic stimulus.
Furthermore, protein-enhanced
cardio may increase postexercise
energy expenditure and improve
postexercise fat oxidation as
opposed to fed or fasted cardio.
Fasted exercise can be performed at
various intensities. However, it is not
suggested to perform fasted exercise
for more than 60 minutes due to
potential losses of fat-free mass from
lack of carbohydrates with prolonged
activity. Furthermore,
because high-intensity exercise relies
primarily on carbohydrates as
a source of ATP production, lowerintensity
exercise may be more
favorable for caloric expenditure so
as to prevent the breakdown of proteins
to make glucose through
gluconeogenesis.
Because
improving aerobic performance
is not a primary goal for physique
athletes, the cardio intensity
and modality used should ideally
improve recovery from resistance
training, minimize systemic fatigue
accumulation, and maximize adherence.
Thus, it is important that physique
athletes perform cardio at an
appropriate frequency, intensity,
duration, and mode (i.e., cycling,
stairmaster, walking, etc.) that best
complements the rest of their training
demands and lifestyle
preferences.
