Aeróbicos Em Jejum [Com Vídeo Explicativo]

[losthere 0]

Estou pra começar um cutting. Estou com o bf muito alto, então penso em logo quando começar o cutting iniciar os aeróbicos em jejum (respeitando e começando aos poucos, aumentando o tempo do exercício  conforme o passar das semanas), pois tenho muita gordura localizada, só tenho algumas dúvidas:

– A fase do jejum em si, desde a minha última refeição, é de 6 a 8 horas, correto? Ou seja, preciso ter de 6 a 8 horas sem comer para fazer os aeróbico?

– Posso apenas tomar 200mL de café puro sem assucar/adoçantes 30 minutos antes do treino, ou é necessário, tomar o ECA?

– Em questão de fazer aeróbicos de baixa intensidade, caminhar na esteira em uma velocidade onde: ando um pouco rápido/acelerado, quase começando a trotar, estaria dentro dessa baixa intensidade? Entre essa caminhada e pedalar na marcha 1 da bicicleta, teria alguma que seria melhor?

– Uma outra dúvida, minha divisão de treino se baseia em: 

• Segunda-feira: Costas/Bíceps
• Terça-feira: Peito/Tríceps
• Quarta-feira: Quadríceps/Posterior/Panturrilha 
• Quinta-feira: Ombro/Trapézio/Antebraço
• Sexta-feira: Abdômen completo
• Sábado: Indisponibilidade de treino (trabalho no único horário comercial da academia no dia)
• Domingo: Há a possibilidade de treino

Minha dúvida na divisão de treino é: onde encaixaria os aeróbicos em jejum? Pretendo, no início, fazer três vezes por semana os AEJ. Visto que, treino às 20h00 e pretendo fazer os AEJ de manhã. Teria algum problema se por exemplo, na Segunda-feira, fazer o AEJ às 6h00 e às 20h00 fazer meu treino de costas/bíceps?

Espero ter sido claro, ótimo tópico! 

 

 

[godofraid 0]

Bom dia ,

Tenho uma duvida,estou em bulking "limpo" posso usar o AEJ como forma de segurar ou até diminuir o acumulo de gordura ? já que eu tenho uma grande facilidade em acumular gordura no abdômen ? No resto do corpo quase não há gordura .. 

[Zulu07 25]

tenho somente ate as 11:30 para treinar e queria saber se posso fazer o AEJ bem cedo e 2 horas depois posso ir fazer o treino com pesos

[mootley 1056]

Exercising in the Fasted State Reduced 24-Hour Energy Intake in Active Male Adults

2016, Sep. 21.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5050386/

Introduction:

Manipulating dietary intake can be beneficial for athletes and active individuals striving towards improvements in fitness and body composition. Improvements in weight management are a common motivator for individuals to begin and adhere to regular exercise. Competitive athletes also focus on weight as body composition may have an impact on an athlete's cardiorespiratory fitness, strength, agility, overall performance, and appearance. Energy balance, the relationship between energy consumed and energy expended, is a simple equation on paper but is a complicated concept in practice that ultimately determines whether an individual's weight increases, decreases, or stays the same. Exercise has been found to alter energy balance by increasing energy expended as well as by modifying energy intake. Research has shown that, following a single bout of exercise, individuals will typically either reduce energy intake acutely or wait an extended time before initiating food consumption, leading to a short-term energy deficit . While some researches suggest that this acute energy shortage may help produce a negative energy balance conducive for weight loss, others suggest that individuals compensate for energy expended by eating more later in the day, thus negating any potential benefits for weight loss.

A variable that may modify the effects exercise has on energy intake is whether the exercise is completed in a fed or fasted state. Within the past decade training in a state of low carbohydrate availability, often referred to as “training low,” has become a popular technique for athletes and in sports nutrition research. There are a variety of ways by which reducing carbohydrate availability can be achieved. One common protocol is exercising after an overnight fast. While training low has shown some potential physiological benefits in exercise performance, the effect of exercise in a fasted state on energy balance is not well understood. Only one study has examined the effect of fasting prior to morning exercise on energy intake. The authors found that there was no difference in energy intake at the meal immediately after exercise but a higher overall energy intake on the days when breakfast was consumed. These results suggest that skipping breakfast prior to morning exercise may aid with reducing overall energy intake. However, this effect has only been examined in one study and the results are limited to only one meal consumed in the laboratory setting immediately after exercise.

Another potential role for fasting in weight and body composition management is that exercising in the fasted state has been shown to alter macronutrient catabolism during exercise. The body relies more on fat as a substrate when exercising in the fasted state. An increase in fat oxidation during exercise could encourage body fat reductions and athletes have reported attempting to reduce body fat by exercising after fasting. Thus, skipping breakfast prior to exercise may potentially help decrease weight and body fat by reducing energy intake and increasing fat oxidation. The purpose of this study was to examine the effect of fasting prior to exercise on the 24-hour energy intake and substrate oxidation during exercise in active males. It was hypothesized that participants would consume less energy and oxidize more fat during exercise on the days they fasted.

Methods:

Twelve males actives, recreational runners, between 18 and 30 years old, and usual breakfast consumers were recruited for the study. Each participant completed two trials, one week apart, in this crossover study, with breakfast or fasting.

Conclusions:

This study examined the effect of fasting prior to exercise on 24-hour energy intake and substrate oxidation in active males. We confirmed our hypothesis that when participants fasted, they consumed less energy over a 24-hour period and relied more on fat as an energy source during exercise. In fact, 11 of the 12 participants consumed less energy on the days they fasted and oxidized more fat during the run. What we did not expect to find was that when participants fasted they also consumed less energy during their evening meals and snacks compared to the days when they ate breakfast. The reduced 24-hour energy intake on fasting days was not only due to the fact that breakfast was skipped but also due to a decreased energy intake at night. This finding suggests that fasting prior to exercise may suppress energy intake over an extended period of time.

Editado Novembro 24, 2016 às 14:21 por mootley

[Gabriel.FutureMens 0]

Eu posso Treinar hipertrofia em jejum ?

[Corleone 1260]

2 horas atrás, Gabriel.FutureMens disse:

Eu posso Treinar hipertrofia em jejum ?

 Sim. Sem problemas.

[Gabriel.FutureMens 0]

Corleone mais eu não perderia massa magra ?

[Corleone 1260]

Com dieta adequada, não.

[Gabriel.FutureMens 0]

Como assim dieta adequada ? estou em deficit calorico 

[Corleone 1260]

10 horas atrás, Gabriel.FutureMens disse:

Como assim dieta adequada ? estou em deficit calorico 

 

Dieta adequada: Boa divisão de macros, escolha certa dos alimentos, cálculo correto das calorias.

 

Déficit calórico em naturais pode ser catabólico com ou sem treino em jejum. O que importa é o saldo no final do dia.