Before starting aerobic and cardio exercises, it is necessary to prepare our body to activate it. Once the effort is finished, certain foods will help us recover. The nutritionists of Australia, Ana and Laura Bilbao, explain what foods to take in each case.
Doing sports leads the body to an imbalance between the energy it spends and the nutrients it receives. If the body is not prepared for the practice of physical exercise, exhaustion, tiredness, and fatigue may appear, among other symptoms, assure the nutritionists of Australia, Ana and Laura Bilbao.
FEEDING BEFORE AEROBIC AND CARDIO EXERCISES
When we perform aerobic exercises, such as indoor cycling, running or cycling, our body uses carbohydrates and fats as an energy source. Glucose (sugar) is stored in muscle and liver as glycogen. When we decide to perform the aerobic physical exercise, our muscle ‘activates’ and begins to ’empty’ the reserves of muscle glycogen, nutritionists warn.
To avoid depletion, “it is important to consume foods rich in carbohydrates prior to exercise whether the exercise is in the morning, at noon or in the afternoon. In the case of the main meal, we would choose pasta, rice, quinoa, bread or potato, “they recommend from Australia.
If the intake coincides with breakfast, lunch or snack and you have time, that is, more than one hour, we recommend you to have a glass of milk or vegetable drink with muesli or oatmeal, yogurt with cereals or a sandwich with thin meats. If you have less time, a piece of fruit could be the perfect snack before going to the indoor cycle class.
WHAT TO TAKE NEXT?
After an indoor cycle class, attending Pilates class or running on the treadmill, “our muscles are depleted and with few reserves of nutrients. Therefore, our goal must be to recover the glycogen deposits and the muscle fibers since they are essential for our body to return to a state of balance and well-being “, recommend Ana and Laura Bilbao.
Normally these times tend to coincide with the main intake (lunch and/or dinner) or with lunch or snack, so you do not need to make more ingests unless it is a long time from the end of the exercise to the next intake
It is important to cover the so-called ‘metabolic window’, the moment during the first 30 minutes after having exercised physically, in which the capacity of the muscle mass to capture nutrients (glucose and amino acids) is very high, and can be extended until 2 o’clock. post-exercise hours.
The specialists assure that some of the foods that we can take are the following ones: if it coincides with the lunches or the snacks a good option could be a piece of fruit, quince, dried fruits or a milk. If it coincides with meals or dinners, make them according to a healthy dish with a predominance of vegetables, a quarter of carbohydrates and another quarter of proteins, for example, potato salad and chicken with nuts or rice with vegetables and tuna.
In the case of athletes who perform training at the very high intensity or competitions, the needs of carbohydrates and proteins should already be calculated according to their weight.
AND, IN ADDITION, HYDRATION
Ana and Laura Bilbao highlight another essential factor: hydration. It is important to plan and schedule hydration before, during and after the type of exercise, intensity, and duration to prevent possible dehydration.
This is a fundamental aspect that we have to take into account because when we perform physical activity, in addition to emptying the glycogen deposits, there is also a loss of water and electrolytes (salts) through the sweating that we must recover, they say. the specialists of Australia.
AEROBIC EXERCISES – CARDIO CLASSES
Available in most gyms and sports centers, these classes keep us moving to music using a variety of different exercises that increase your heart rate. In addition, there are new sports that help us improve our cardiovascular condition in an incredible way like Cross Fit and Monet.
Although the most famous are spinning and aerobics. These are sports disciplines that we can do both at home and in the gym. Luckily, they are relatively simple to perform initial and are easily scalable to hamper. Another great advantage is that we can find a lot of material throughout the network.
AEROBIC EXERCISES – DANCE
Fast dance styles such as jazz, rumba, African and Latin American dances, which can improve our aerobic condition. In addition to allowing us to improve flexibility and bone strength, plus it is a very fun activity. It is also an indoor activity that you can do in any weather condition, even at home without problems.
They have a great advantage in that they are perfectly salable disciplines. That is, they have routines or movements for beginners. Which, can follow a simple progression to help us to progressively improve.
To finish this article, I’m going to leave you a video about a Rumba class at home. The level of difficulty is for beginners, so it is perfect to introduce us to one of the most fun aerobic exercises we can do at home.
AEROBIC EXERCISES – Boxing
This is a good aerobic exercise that also increases the superior strength of the body and helps fight stress. It is not a simple physical activity, and it demands a great amount of physical strength and cardiovascular resistance when it is carried out properly. It is perfect to lose weight, gain strength and have the means to defend ourselves.
There are different types of boxing. One of them is the body pump, which combines the strokes of this cardiovascular discipline, and more aerobic movements. It is perfect, for those people who want to improve their resistance, lose weight, and do not like to fight directly against another person.
Finally, there is more than one way to improve cardiovascular fitness with aerobic or cardio exercises that increases our heart rate. There are many different types and varieties that we can choose from, depending on the surface and the place where we want to practice the sport.