Скачать с ютуб Can Squats Replace Cardio For Health? Build Muscle And Get Your Cardio In (New Study) в хорошем качестве

Can Squats Replace Cardio For Health? Build Muscle And Get Your Cardio In (New Study)

Are squats Cardio? Build Muscle While Doing Cardio (New Research) Anyone who has done a set of high-rep squats knows they’re very demanding on the cardiovascular system, especially anaerobically. Anaerobic exercise involves short bursts of high-intensity movement, like squats, fuelled by energy stored in our muscles. But does it provide any of the same benefits as aerobic training? If we do squats, can we cut out a cardio session? A recent study set out to explore this. They had the test subjects do 5 sets of squats with 65% of their one-rep max doing 10 reps on each set, and they were broken into 2 groups: one high-strength group and a low-strength one. I will say for hypertrophy, 65% of their one-rep max at 10 repetitions is a bit light, leaving 5 reps in the tank, at least on their first sets. I would suggest being closer to 70% would be better, bringing us within roughly 1 to 3 reps from failure; this would be superior for muscle growth and a better match for our goal of combining cardio with muscle hypertrophy. They had them rest for 3 minutes between sets and tracked heart rate, oxygen consumption, carbon dioxide production, and minute ventilation. These parameters were tracked not only during the exercise but also during the rest intervals. They found that the average VO2, the volume of oxygen your body consumes during exercise, was over 90% in both the high and low strength groups, with the high strength group at its peak, hitting 108% of its VO2 max. Causing the study's authors to conclude, For tips on how to build Ageless Strength and Unlock Muscle Growth Over 50, check out my free Guide: https://fitand50.ca/free-guide-to-unl... If you would like help to get into the best shape of your life so you can live life with the zest of a much younger man, book a free consultation call with me here: https://calendly.com/laurencec-szix/3... To purchase the tee shirt and shorts I’m wearing in this video or any Fit and 50 workout wear, click here, https://fit-and-50.creator-spring.com Bells of Steel is a home gym equipment supplier; they have everything from the basics to commercial gym quality products https://www.bellsofsteel.us/#a_aid=FI... https://pubmed.ncbi.nlm.nih.gov/39117... https://www.thieme-connect.de/product... https://massresearchreview.com/2024/0... https://www.menshealth.com/uk/fitness... The study authors adjusted their conclusions between the non-peer-reviewed version and the published paper. In the pre-published version, they stated that “exercise above 85% VO2 max is classified as high-intensity, aerobic exercise. Therefore, we suggest that the multiple sets of squatting qualify as high-intensity exercise, regardless of training status.” In the published paper, they changed that statement slightly and clarified it by adding, “However, since vigorous or high-intensity aerobic activity is defined as an activity sustained for a prolonged period (for example, 10 or more minutes), squat exercise does not meet this criterion given the rest interval periods and therefore may not be described as such.” Five sets of 10 reps of squats, including rest times, would have taken 15 minutes or more, and they tested the participants during the rest periods, averaging this data with the squat data to get the results. Cardio improves capillary density. Capillaries are tiny blood vessels in our body that deliver oxygen and nutrients to the muscles and remove waste. The more capillaries we have, the better our aerobic capacity is and the more efficiently oxygen is delivered to our muscles. Another thing aerobic training does is increase mitochondrial volume. Mitochondria are contained in cells and generate energy. The more we have, the longer and harder we can train. It can also improve our oxidative metabolism, which is the process of converting carbohydrates and fats into energy. Aerobic training does these things, but does high repetition weight training? There’s a literature review looking at this. It found that “as it pertains to resistance training, we submit that low-intensity, high-volume resistance training with high time under tension is an effective stimulus for peripheral aerobic adaptations such as increased capillary density, mitochondrial volume, and oxidative metabolism.” So, we will get the benefits that aerobic training has with resistance training. But Will it be at the same level as aerobic training? Probably not. There’s another area to look at, and that is the structural changes resistance training and cardio cause to the heart. With cardio, the left side of the heart tends to grow larger to allow for better blood flow and during aerobic exercise, there are some but minimal increases in blood pressure.