Running after strength training
Those who not only want to build muscles, but also want to lose fat and love handles at the same time, often combine both. The question is whether running after strength training is healthy, has harmful effects and how you can optimally combine both types of sport.
What you need:
- Sport outfit
- Running shoes
- water
- glucose
- Heart rate monitor
Running- cardio training and fat burning
The goals are always set high, especially for beginners, so that one would like to pack everything in sport under one roof in order to be effective. However, for best results one should when Strength training and the subsequent running to burn fat and know relevant information for the condition.
If you run, in principle or in exceptional cases, directly after your strength training, add one more To do endurance training, you should plan your strength training accordingly on these days. Because depending on whether you are in the intensive stage of muscle building and have all the strength for investing in muscle training, running training is not an option in these phases at.
If you want to combine running with strength training, you should do it during the Strength training do not complete your usual program, but only with about 40-60% of yours Train maximum strength.
It is true that you only build muscles with increasing resistance, so that you maintain your muscle status on these days and move your muscles, but this means that you have enough energy in the form of sugar or sugar after strength training. Glucose available so you have enough strength and endurance to run.
That you already have a lot of sugar from the blood as a source of energy during concentrated strength training you should replenish these stores with mineral water and glucose before you have consumed them to run. The thigh muscles are often very well supplied with blood after strength training on the leg press.
Through intense training For muscle growth, energy stores are depleted, leaving you to run in order to be focused and powerful With the fast dextrose, which quickly migrates into the blood, energy is immediately available for running again to have. In addition, avoid falling, twisting or sprains while running after hard strength training, as concentration can only be restored with an appropriate supply of energy.
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Moderate fat burning after strength training
If you still want to run after intensive strength training, you should monitor your pulse if necessary.
In any case, take a few minutes' rest after strength training by stretching and loosening your muscles so that no muscle hardening occurs.
Rub yourself dry before running, otherwise the wind will heat you up and well Circulated muscles can be locally supercooled by the evaporation cold and you have muscle pain suffer. After strength training, give your body up to 10-15 minutes of rest and relaxation to shut down and cool down.
After strength training and before running, you should drink a small amount of protein shake in addition to some glucose. Protein is the building block of muscles.
After the local strength training of individual muscles and muscle groups, they are better supplied with blood for up to 48 hours glucose as an energy store and protein are built into the existing muscles to make them stronger and bigger do. So, after strength training, you can also supplement your amino acid requirements with protein-containing foods.
Check your heart rate using a heart rate monitor. Strength training is also often exhausting, depending on temperature and humidity and ozone levels After a hard workout, keep your pace at a moderate pace so as not to overuse yourself overload. The optimal frequency for fat loss while running is 120-130 beats per minute. At this speed, you can still have a good time.
Ideally, set up different days for running and strength training. If you run after strength training, do your next day fitness and regeneration also integrate the necessary foods so that you also benefit from the training.
Take a warm shower after running, because your muscles have been challenged in a variety of ways with strength training and subsequent running. Lightly knead your muscles during a hot shower, massage the muscle areas to keep the tissue supple, to prevent tension and also to relax mentally.
Basically drink a lot of mineral water, depending on your water parameters and the pipes. Mineral water within easy reach keeps your water status at around 60-70%.
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