{"id":168195,"date":"2017-09-18T00:00:00","date_gmt":"2017-09-17T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/efectul-cardio-asupra-muschilor\/"},"modified":"2023-09-08T08:56:38","modified_gmt":"2023-09-08T06:56:38","slug":"efectul-cardio-asupra-muschilor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/efectul-cardio-asupra-muschilor\/","title":{"rendered":"Antrenamentul cardio v\u0103 poate distruge mu\u0219chii bine lucra\u021bi?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-cardio-asupra-muschilor\/#PUTETI_FACE_CARDIO_SI_MUSCHII_SA_VA_CREASCA_IN_CONTINUARE\" title=\"PUTE\u021aI FACE CARDIO \u0218I MU\u0218CHII S\u0102 V\u0102 CREASC\u0102 \u00ceN CONTINUARE?\">PUTE\u021aI FACE CARDIO \u0218I MU\u0218CHII S\u0102 V\u0102 CREASC\u0102 \u00ceN CONTINUARE?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-cardio-asupra-muschilor\/#ORDINEA_ESTE_IMPORTANTA\" title=\"ORDINEA ESTE IMPORTANT\u0102\">ORDINEA ESTE IMPORTANT\u0102<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-cardio-asupra-muschilor\/#TIPUL_CONTEAZA\" title=\"TIPUL CONTEAZ\u0102\">TIPUL CONTEAZ\u0102<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-cardio-asupra-muschilor\/#CE_TREBUIE_SA_ALEGETI_DINTRE_TOATE_ACESTEA\" title=\"CE TREBUIE S\u0102 ALEGE\u021aI DINTRE TOATE ACESTEA?\">CE TREBUIE S\u0102 ALEGE\u021aI DINTRE TOATE ACESTEA?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-cardio-asupra-muschilor\/#CUM_SA_VA_FAMILIARIZATI_CU_CARDIO_IMPREUNA_CU_ANTRENAMENTELE_CU_GREUTATI\" title=\"CUM S\u0102 V\u0102 FAMILIARIZA\u021aI CU CARDIO, \u00ceMPREUN\u0102 CU ANTRENAMENTELE CU GREUT\u0102\u021aI\">CUM S\u0102 V\u0102 FAMILIARIZA\u021aI CU CARDIO, \u00ceMPREUN\u0102 CU ANTRENAMENTELE CU GREUT\u0102\u021aI<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"color: #666666;\">Apar\u021bine\u021bi grupului de persoane care evit\u0103 antrenamentul cardio <b>de teama de a nu v\u0103 pierde mu\u0219chii lucra\u021bi din greu?<\/b> Vede\u021bi modul \u00een care se exprim\u0103 \u0219tiin\u021ba referitor la aceast\u0103 problem\u0103!<\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #666666;\"><i>\u201eCardio ucide masa muscular\u0103\u201c,<\/i> este de mult timp un fel de mantr\u0103 \u00een comunitatea celor ce practic\u0103 fitness-ul. Unii culturi\u0219ti se aga\u021b\u0103 de aceast\u0103 idee chiar at\u00e2t de tenace \u00eenc\u00e2t ei cred c\u0103, dac\u0103 vor urca sc\u0103rile \u00een mod regulat, vor deveni <b>foarte slabi.<\/b> Este adev\u0103rat c\u0103 adaptarea muscular\u0103 <b>variaz\u0103 foarte mult \u00een func\u021bie de tipul de antrenament. <\/b>Exist\u0103 o diferen\u021b\u0103 \u00eentre a face culturism \u0219i a te antrena exclusiv aerob.<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #000000;\"> <\/span><\/p>\n<hr \/>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"><em><i>Cu c\u00e2t o s\u0103 v\u0103 antrena\u021bi doar pe un singur tip de antrenament, cu at\u00e2t <b>mai greu o s\u0103 atinge\u021bi acest al doilea nivel<\/b>. Compara\u021bi un alerg\u0103tor de maraton cu Kai Greene<\/i>.<\/em><\/span><\/p>\n<hr \/>\n<p dir=\"ltr\" style=\"text-align: center;\"> <img decoding=\"async\" title=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, poate cardio arde \u0219i distruge mu\u0219chii?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/the-essential-8-exercises-that-will-get-you-ripped_12.jpg\" alt=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, poate cardio arde \u0219i distruge mu\u0219chii?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\">\n<p><span style=\"color: #666666;\">Dar asta nu \u00eenseamn\u0103 c\u0103 un antrenament cu greut\u0103\u021bi \u0219i cel cardio <b>sunt complet incompatibile.<\/b> Dac\u0103 v\u0103 configura\u021bi corect programul de antrenament <b>cardio, v\u0103 poate ajuta<\/b> la \u00eembun\u0103t\u0103\u021birea rezultatelor, la recompozi\u021bia corpului \u0219i o starea general\u0103 de s\u0103n\u0103tate mai bun\u0103.<\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"PUTETI_FACE_CARDIO_SI_MUSCHII_SA_VA_CREASCA_IN_CONTINUARE\"><\/span><span style=\"color: #339966;\">PUTE\u021aI FACE CARDIO \u0218I MU\u0218CHII S\u0102 V\u0102 CREASC\u0102 \u00ceN CONTINUARE?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span style=\"color: #666666;\">Acum c\u00e2teva decenii, s-a constatat c\u0103 10 s\u0103pt\u0103m\u00e2ni de antrenament cardio, \u00eempreun\u0103 cu antrenamentele cu greut\u0103\u021bi, <b>a avut un impact negativ asupra cre\u0219terii masei musculare,<\/b> comparativ doar cu antrenamentele cu greut\u0103\u021bi. \/1\/  Cu toate acestea, dac\u0103 ne uit\u0103m mai atent la <b>antrenamentul de volum utilizat \u00een acest studiu <\/b>&#8211; 6 zile pe s\u0103pt\u0103m\u00e2n\u0103 de antrenamente cardio \u0219i 5 zile pe s\u0103pt\u0103m\u00e2n\u0103 de antrenamente de for\u021b\u0103 &#8211; putem s\u0103 ne g\u00e2ndim c\u0103 a fost destul de greu&#8230; Pu\u021bini dintre noi ar putea efectua <b>30 p\u00e2n\u0103 la 40 de minute de cardio timp de \u0219ase zile s\u0103pt\u0103m\u00e2na.<\/b><\/span><\/p>\n<p><span style=\"color: #666666;\"> <\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #666666;\">Cercet\u0103rile recente sugereaz\u0103 c\u0103 o cantitate rezonabil\u0103 de cardio <b>poate cre\u0219te, de fapt, efectele antrenamentelor de for\u021b\u0103. <\/b>Studiile au ar\u0103tat c\u0103 <b>antrenamentele cu greut\u0103\u021bi \u00een combina\u021bie cu cardio de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, <\/b>pot duce la o cre\u0219tere mai mare a masei musculare, dec\u00e2t dac\u0103 se efectueaz\u0103 doar antrenamente de for\u021b\u0103.<\/span> <span style=\"color: #ff6600;\">\/2,3\/<\/span><\/p>\n<p dir=\"ltr\">\n<p dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" title=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, poate cardio arde \u0219i distruge mu\u0219chii?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/projectmass_trainingoverview_graphics-6.jpg\" alt=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, poate cardio arde \u0219i distruge mu\u0219chii?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\"><span style=\"color: #666666;\"><b>Ce s\u0103 alege\u021bi dintre acestea? <\/b>Se pare c\u0103 media perfect\u0103 este o combina\u021bie de antrenament cardio \u0219i de for\u021b\u0103. <b>Prea mult antrenament cardio<\/b> poate limita cre\u0219terea masei musculare, dar la fel de mult ar putea limita<b> cre\u0219terea masei musculare \u0219i prea pu\u021bin cardio. <\/b>Efectuarea antrenamentelor cardio <b>2-3 zile pe s\u0103pt\u0103m\u00e2n\u0103<\/b> pare a fi alegerea potrivit\u0103 pentru cre\u0219terea masei musculare, <b>f\u0103r\u0103 a v\u0103 pune mu\u0219chii \u00een pericol.<\/b><\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"ORDINEA_ESTE_IMPORTANTA\"><\/span><span style=\"color: #339966;\">ORDINEA ESTE IMPORTANT\u0102<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span style=\"color: #666666;\">Adaptarea mu\u0219chilor \u00een ambele cazuri, la antrenament de aerobic \u0219i de rezisten\u021b\u0103, <b>se poate eventual \u00eembina \u0219i suprapune,<\/b> de aceea este foarte important <b>s\u0103 v\u0103 oferi\u021bi suficient timp de recuperare \u00eentre sesiunile de antrenament, <\/b>pentru a putea minimaliza fenomenul de supraantrenament, pentru a optimiza performan\u021ba, precum \u0219i pentru adaptarea ulterioar\u0103.<\/span> <span style=\"color: #ff6600;\">\/4,5\/<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #666666;\">Starea de epuizare ce urmeaz\u0103 dup\u0103 o intensitate mare sau rezisten\u021b\u0103 la efort, poate <b>dura p\u00e2n\u0103 la \u0219ase ore, <\/b>astfel \u00eenc\u00e2t are sens s\u0103<b> separ\u0103m cele 2 tipuri de antrenament, cel pu\u021bin pentru o perioad\u0103 mai lung\u0103 de timp<\/b><\/span>. <span style=\"color: #ff6600;\">\/2,6,7\/<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #666666;\">\u00cen schimb, dac\u0103 o s\u0103 a\u0219tepta\u021bi prea mult, se poate \u00eent\u00e2mpla s\u0103 \u00eencepe\u021bi <b>s\u0103 v\u0103 confrunta\u021bi cu dureri(febr\u0103 muscular\u0103) de la antrenamentele precedente. <\/b>Acest lucru se datoreaz\u0103 faptului c\u0103 <b>febra muscular\u0103 are un debut \u00eent\u00e2rziat \u00een cazul antrenamentelor de for\u021b\u0103. <\/b>\u00cencerca\u021bi s\u0103 g\u0103si\u021bi media de aur: suficient de mult timp dup\u0103 antrenamentul anterior, dar cu mult timp \u00eenainte de debutul febrei musculare (mai ales din antrenamentul pentru partea de jos a corpului), care <b>nu va afecta calitatea antrenamentului dumneavoastr\u0103.<\/b><\/span><\/p>\n<p dir=\"ltr\"><strong> <\/strong><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, poate cardio arde \u0219i distruge mu\u0219chii?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/novice-lifters-start-here_graphics-2.jpg\" alt=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, poate cardio arde \u0219i distruge mu\u0219chii?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\"><span style=\"color: #666666;\">\u00cen ceea ce prive\u0219te ordinea, aceasta nu trebuie s\u0103 afecteze \u00een mod radical cre\u0219terea masei musculare. Mai multe studii au examinat adaptarea \u00een timpul antrenamentelor cu greut\u0103\u021bi \u00eenainte de antrenamentul de aerobic, sau invers, \u0219i au constatat c\u0103 <b>\u00eembun\u0103t\u0103\u021birea for\u021bei \u0219i a masei musculare <\/b>nu au fost afectate de ordinea antrenamentelor.<\/span> <span style=\"color: #ff6600;\">\/8,9\/<\/span><\/p>\n<p dir=\"ltr\">\n<p dir=\"ltr\"><span style=\"color: #666666;\">Din punct de vedere fizic, este mult mai probabil ca <b>oboseala de la antrenamentul de for\u021b\u0103 s\u0103 aibe un impact mai mic<\/b> asupra antrenamentului cardio, dec\u00e2t invers. Ia g\u00e2ndi\u021bi-v\u0103. A\u021bi prefera s\u0103 fi\u021bi obosi\u021bi dup\u0103 3 repet\u0103ri de genuflexiuni sau dup\u0103 o alergare de 3km? Noi am alege-o mai degrab\u0103 pe cea din urm\u0103. Toat\u0103 lumea este diferit\u0103. <b>Experimenta\u021bi cu ordinea \u0219i sincronizarea<\/b> programelor de antrenament, pentru a afla ce v\u0103 ajut\u0103 mai mult \u0219i cum v\u0103 aduce beneficii pentru performan\u021ba dumneavoastr\u0103.<\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"TIPUL_CONTEAZA\"><\/span><span style=\"color: #339966;\">TIPUL CONTEAZ\u0102<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">\u00cen compara\u021bie cu alte forme de cardio, <b>alergarea poate provoca o mul\u021bime de daune musculare,<\/b> cel mai probabil din cauza num\u0103rului mare de contrac\u021bii musculare excentrice la mi\u0219care. Mersul pe biciclet\u0103 pune mai mult accent pe activitatea muscular\u0103 concentric\u0103. Acest lucru <b>poate duce la deteriorarea mai sc\u0103zut\u0103 \u00een general,<\/b> \u0219i \u00een cele din urm\u0103, reduce cantitatea de suprapunere <b>cu recuperarea \u0219i cre\u0219terea masei musculare.<\/b><\/p>\n<p dir=\"ltr\"><strong> <\/strong><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" title=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/your-thanksgiving-cardio-and-strength-training_06.jpg\" alt=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" width=\"600\" \/><\/p>\n<p dir=\"ltr\"><span style=\"color: #666666;\">Alergatul timp de c\u00e2teva ore nu este probabil cea mai bun\u0103 idee, dar alte activit\u0103\u021bi, cum ar fi mersul cu bicicleta, pot \u00eembun\u0103t\u0103\u021bi rezultatele \u00een sala de antrenamente. Mai multe studii au ar\u0103tat c\u0103 <b>antrenamentul de for\u021b\u0103 \u00een combina\u021bie cu mersul pe biciclet\u0103<\/b> poate cre\u0219te masa muscular\u0103 mai mult dec\u00e2t <b>antrenamentul de for\u021b\u0103 \u00een combina\u021bie cu banda de alergat,<\/b> sau mai mult dec\u00e2t doar antrenamentul de for\u021b\u0103<\/span>. <span style=\"color: #ff6600;\">\/3,10\/<\/span><\/p>\n<p dir=\"ltr\">\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"CE_TREBUIE_SA_ALEGETI_DINTRE_TOATE_ACESTEA\"><\/span><span style=\"color: #339966;\">CE TREBUIE S\u0102 ALEGE\u021aI DINTRE TOATE ACESTEA?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span style=\"color: #666666;\">Exerci\u021biile cardiovasculare ofer\u0103 unele beneficii pentru s\u0103n\u0103tate semnificative, inclusiv <b>\u00eembun\u0103t\u0103\u021birea capacit\u0103\u021bii aerobe. <\/b>Dar, de asemenea, ofer\u0103 avantaje \u0219i atunci c\u00e2nd ridica\u021bi greut\u0103\u021bi. Cardio v\u0103 poate oferi o capacitate mai mare de lucru \u00een timpul antrenamentelor \u00een sala de for\u021b\u0103, <b>permite recuperarea mai rapid\u0103 <\/b>\u00eentre antrenamente, <b>\u00eembun\u0103t\u0103\u021birea compozi\u021biei corporale <\/b>\u0219i, \u00een esen\u021b\u0103, s\u0103 v\u0103 \u021bin\u0103 departe de &#8220;colaps&#8221; atunci c\u00e2nd trebuie s\u0103 urca\u021bi c\u00e2teva sc\u0103ri. Cronometrarea \u0219i volumul total de cardio \u0219i de antrenamente cu greut\u0103\u021bi par a fi <b>factori majori \u00een proiectarea programelor de antrenament de succes \u0219i concomitente.<\/b><\/span><\/p>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">\u00ceNCERCA\u021aI CARDIO PENTRU A SPRIJINI CRE\u0218TEREA MASEI MUSCULARE<\/span><\/h3>\n<p><span style=\"color: #666666;\">\u2022 Adopta\u021bi o strategie ce cre\u0219te capacitatea aerob\u0103, dar minimalizeaz\u0103 timpul total de antrenament(de exemplu: <b>HIIT de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/b>).<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Din punct de vedere practic, efectuarea <b>antrenamenteler de cardio \u00eenainte de antrenamentul cu greut\u0103\u021bi <\/b>poate avea un efect pozitiv asupra performan\u021bei \u0219i a calit\u0103\u021bii antrenamentului dumneavoastr\u0103, dec\u00e2t invers.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Individualiza\u021bi aceste programe de antrenament <b>cu o pauz\u0103 de cel pu\u021bin 6 ore,<\/b> pentru a optimiza rezultatele.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 <b>Mersul pe biciclet\u0103<\/b> ofer\u0103 mai multe beneficii dec\u00e2t alergarea, atunci c\u00e2nd vine vorba de cre\u0219terea masei musculare.<\/span><\/p>\n<h3 dir=\"ltr\" style=\"text-align: center;\"><img decoding=\"async\" title=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/can-cardio-ruin-your-gains-2.jpg\" alt=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" width=\"600\" \/><\/h3>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"CUM_SA_VA_FAMILIARIZATI_CU_CARDIO_IMPREUNA_CU_ANTRENAMENTELE_CU_GREUTATI\"><\/span><span style=\"color: #993366;\">CUM S\u0102 V\u0102 FAMILIARIZA\u021aI CU CARDIO, \u00ceMPREUN\u0102 CU ANTRENAMENTELE CU GREUT\u0102\u021aI<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">EXEMPLU: PLANUL DE ANTRENAMENT 1<\/span><\/h3>\n<p><span style=\"color: #666666;\">\u2022 Luni diminea\u021b\u0103: Picioare.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Luni dup\u0103-amiaz\u0103: Biciclet\u0103 sta\u021bionar\u0103 8-10 seturi timp de 1 minut (\u00eentr-un mod \u00een care lucra\u021bi intens, iar \u00een ultimele 10-15 secunde din acest interval v\u0103 odihni\u021bi), cu o pauz\u0103 de 1 minut. \u00cencepe\u021bi cu 5 minute de \u00eenc\u0103lzire \u0219i termina\u021bi cu 5 minute de cool-down.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Mar\u021bi: Partea de sus &#8211; principiul \u00eempins.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Miercuri: Pauz\u0103.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Joi diminea\u021ba: Picioare.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Joi dup\u0103-amiaz\u0103: Biciclet\u0103 sta\u021bionar\u0103 aproximativ 15 km (Termina\u021bi 15 km c\u00e2t de repede pute\u021bi \u0219i face\u021bi ca \u0219i obiectiv \u00eembun\u0103t\u0103\u021birea timpului).<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Vineri: Partea de sus &#8211; principiul tras.<\/span><\/p>\n<div style=\"text-align: center;\"> <img decoding=\"async\" title=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-best-and-worst-cardio-machines-graphics-5.jpg\" alt=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" width=\"600\" \/><\/div>\n<div><\/div>\n<h3 dir=\"ltr\"><span style=\"color: #ff6600;\">EXEMPLU: PLANUL DE ANTRENAMENT 2<\/span><\/h3>\n<p><span style=\"color: #666666;\">\u2022 Luni: Partea de sus &#8211; principiul \u00eempins.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Mar\u021bi: Partea de sus &#8211; principiul tras.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Miercuri p\u00e2n\u0103 la pr\u00e2nz: Partea de jos.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Miercuri dup\u0103-amiaz\u0103: Biciclet\u0103 sta\u021bionar\u0103 30 de minute \u00eentr-un ritm constant (\u00eencerca\u021bi la cel mai \u00eenalt nivel de intensitate pe parcursul celor 30 minute).<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Joi: Pauz\u0103.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Vineri: Partea de sus &#8211; principiul \u00eempins.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 S\u00e2mb\u0103t\u0103: Partea de sus &#8211; principiul tras.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Duminic\u0103 p\u00e2n\u0103 la pr\u00e2nz: Partea de jos.<\/span><br \/>\n<span style=\"color: #666666;\">\u2022 Duminic\u0103 dup\u0103-amiaz\u0103: Ergometru 6-8 seturi de aproximativ 400 de metri c\u00e2t de repede posibil, apoi la 200 m pentru recuperare. (\u00cencepe\u021bi cu \u00eenc\u0103lzirea de 5 minute, urmat\u0103 de 5 minute de cool-down).<\/span><\/p>\n<p style=\"text-align: center;\"> <img decoding=\"async\" title=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/customize-your-cardio-with-these-5-athlete-workouts_graphics_cellucor-3.jpg\" alt=\"cardio \u0219i antrenamentul cu greut\u0103\u021bi, care cardio e ideal \u00eenainte de antrenament?\" width=\"600\" \/><\/p>\n<p style=\"text-align: center;\"><em> Luat din bodybuilding.com<\/em><\/p>\n<h3>Surse:<\/h3>\n<p><span style=\"color: #ff6600;\">1.<\/span> Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. <em>European Journal of Applied Physiology and Occupational Physiology, 45<\/em>(2-3), 255-263.<br \/>\n<span style=\"color: #ff6600;\">2.<\/span> Lundberg, T. R., Fernandez-Gonzalo, R., Gustafsson, T., &amp; Tesch, P. A. (2013). Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. <em>Journal of Applied Physiology, 114<\/em>(1), 81-89.<br \/>\n<span style=\"color: #ff6600;\">3.<\/span> Mikkola, J., Rusko, H., Izquierdo, M., Gorostiaga, E. M., &amp; H\u00e4kkinen, K. (2012). Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men.<em>International Journal of Sports Medicine, 33<\/em>(9), 702-710.<br \/>\n<span style=\"color: #ff6600;\">4.<\/span> Sale, D. G., MacDougall, J. D., Jacobs, I., &amp; Garner, S. (1990). Interaction between concurrent strength and endurance training. <em>Journal of Applied Physiology, 68<\/em>(1), 260-270.<br \/>\n<span style=\"color: #ff6600;\">5.<\/span> Baar, K. (2014). Using molecular biology to maximize concurrent training. <em>Sports Medicine, 44<\/em>(2), 117-125.<br \/>\nH\u00e4kkinen, K., Alen, M., Kraemer, W. J., Gorostiaga, E., Izquierdo, M., Rusko, H., &#8230; &amp; Romu, S. (2003). Neuromuscular adaptations during concurrent strength and endurance training versus strength training.<em>European Journal of Applied Physiology, 89<\/em>(1), 42-52.<br \/>\n<span style=\"color: #ff6600;\">6.<\/span> Bell, G. J., Petersen, S. R., Wessel, J., Bagnall, K., &amp; Quinney, H. A. (1991). Physiological adaptations to concurrent endurance training and low velocity resistance training. <em>International Journal of Sports Medicine, 12<\/em>(4), 384-390.<br \/>\n<span style=\"color: #ff6600;\">7.<\/span> Eklund, D., Schumann, M., Kraemer, W. J., Izquierdo, M., Taipale, R. S., &amp; H\u00e4kkinen, K. (2016). Acute endocrine and force responses and long-term adaptations to same-session combined strength and endurance training in women. <em>The Journal of Strength &amp; Conditioning Research, 30<\/em>(1), 164-175.<br \/>\n<span style=\"color: #ff6600;\">8. <\/span>Cadore, E. L., Izquierdo, M., dos Santos, M. G., Martins, J. B., Lhullier, F. L. R., Pinto, R. S., &#8230; &amp; Kruel, L. F. M. (2012). Hormonal responses to concurrent strength and endurance training with different exercise orders.<em>The Journal of Strength &amp; Conditioning Research, 26<\/em>(12), 3281-3288.<br \/>\n<span style=\"color: #ff6600;\">9.<\/span> Gergley, J.C., (2009). Comparison of two lower-body modes of endurance training on lower-body strength development while concurrently training. <em>Journal of Strength &amp; Conditioning Research, 23<\/em>(3), 979-987.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Poate antrenamentul cardio s\u0103 v\u0103 distrug\u0103 mu\u0219chii? Dac\u0103 apar\u021bine\u021bi celor care evit\u0103 cardio datorit\u0103 acestei temeri, articolul acesta este pentru voi!<\/p>\n","protected":false},"author":25,"featured_media":139874,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168195","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Antrenamentul cardio v\u0103 poate distruge mu\u0219chii bine lucra\u021bi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Poate antrenamentul cardio s\u0103 v\u0103 distrug\u0103 mu\u0219chii? 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