endelig konklusion på tommavet cardio om morgen?

jeg har købt the encyclopedia af bodybuilding fra 2008 af robert K.
han påpeger at der er meget at hente ved morgen cardio blandt andet:
Early morning cardio
sometimes old traning staples becomes modified and improved over the years, but many training routines simply can´t be beat---like doing cardio for 30-45min. first thing in the morning on an empty stomach. cardio at this time will naturally boost your aerobic capacity and will alså take advantage of a critical window for fat loss. when you wake up, your glycogen and blood sugars levels are depleted, so the fuel you use for energuy will be mostly from fat stores.
Dette stemmer da ikke helt overens over det man kan læse andre steder. ved godt det her har været op at vende mange gange... men bogen er jo et skide godt opslagsværk og på en eller anden måde må han jo også vide en del om emnet.

Copy/pastet fra Christian Thibaudau's bog Jekyll & Hyde

"First, let's look at the pros of fasted morning cardio:

Pro #1: Morning cardio could potentially increase the amount of free fatty acids (FFA) used up as fuel. This is not due to performing cardio in a glycogen depleted state though, since this isn't happening here. Unless you go to sleep in an already depleted state, you won't wake up in such a state.
During sleep almost 100% of the energy expended comes from fatty acids because of the extremely low intensity of the activity and because of the
natural hGH burst which occurs 30 minutes or so after you enter the deep sleep phase (hGH increases fatty acid mobilization).
So you really aren't depleting your intramuscular glycogen stores during the night. You might be tapping your hepatic glycogen stores slightly, but even then that can't account for much since at best this contains maybe 200-300kcals of stored energy. So it's a fallacy to believe that when you wake up
your muscles are emptied of their glycogen.
However, since fat is the primary energy source during your sleeping period, chances are that upon waking you have a greater amount of free fatty acids
available. Since you don't have to mobilize them (they're already freed up) they become easier to oxidize for fuel and are thus more readily used up
during morning cardio.

Pro #2: Fasted morning cardio could also potentially be glycogen-sparing for the same reason as stated above: the greater availability of FFAs reduces the
reliance of glycogen for fuel during low-intensity energy systems work.

Pro #3: Fasted morning cardio could lead to an improved fatty acid mobilization during exercise and increase insulin sensitivity afterwards. This
might be true of exercise at a low level of intensity (50-75% of max VO2) 52 since this decreases insulin levels via the stimulation of adrenergic receptors. A lower insulin level can increase fatty acid mobilization. However, a higher intensity of work (above 75% of max VO2) can actually
have the opposite effect. So in that regard a moderate or even low intensity of work would seem to be superior in the morning as far as fat mobilization
goes. (Galbo, 1983, Poortmans et Boiseau, 2003)
To counterbalance the reduction in insulin production during exercise at a moderate intensity, insulin sensitivity is increased, especially in the muscle.
Since insulin sensitivity is already high in the fasted state, morning cardio could allow you to significantly increase glycogen storage and reduce the storage of carbohydrates as body fat.
So in that regard, morning cardio in a fasted state could increase fat loss during a cutting period and allow a bodybuilder in a bulking phase to
significantly increase his carb intake without gaining more fat.
However there aren’t just bright aspects to fasted morning cardio. If fasted state cardio could potentially increase fat mobilization, it's also potentially more catabolic to muscle tissue. This is due to an increase in cortisol production during fasted exercise. Since cortisol levels are already high in the morning, this could lead to more muscle wasting than during non-fasted cardio.
In fact, cortisol levels could increase muscle breakdown and the use of amino acids as an energy source. This is especially true if high-intensity
energy systems work is performed. If an individual uses lower intensity (around 60-65% of maximum heart rate), the need for glucose and cortisol release are both reduced and thus the situation becomes less catabolic.
I personally do believe in the efficacy of morning cardio, but not in a completely fasted state. For optimal results I prefer to ingest a small amount
of amino acids approximately 15-30 minutes before the cardio session. A mix of 5g of BCAA, 5g of glutamine, and 5g of essential amino acids would
do the trick in preventing any unwanted muscle breakdown.
However, I'll also play devil's advocate and say that morning cardio won't be drastically more effective than post-workout or afternoon cardio work when it comes to fat loss."


Det er tyvstjålet fra en pdf. fil, så I må bære over med, at tingene står lidt underligt.

Hans konklusion er, at man brænder mere fedt om morgenen, men at cardio på tom mave er skidt, hvorfor han tager BCAA's, glutamin og essentielle amino syrer inden.

Jeg plejede at vandre godt 1,8 kilometers obligatorisk morgenmotion på efterskolen, og det havde helt sikkert sine positive effekter. Jeg åd som et svin, og dyrkede sådan set aldrig kredsløbstræning.

Nu er 1,8km ikke meget, men fedt forbrændt er fedt forbrændt.

Copy/pastet fra Christian Thibaudau's bog Jekyll & Hyde

"First, let's look at the pros of fasted morning cardio:

Pro #1: Morning cardio could potentially increase the amount of free fatty acids (FFA) used up as fuel. This is not due to performing cardio in a glycogen depleted state though, since this isn't happening here. Unless you go to sleep in an already depleted state, you won't wake up in such a state.
During sleep almost 100% of the energy expended comes from fatty acids because of the extremely low intensity of the activity and because of the
natural hGH burst which occurs 30 minutes or so after you enter the deep sleep phase (hGH increases fatty acid mobilization).
So you really aren't depleting your intramuscular glycogen stores during the night. You might be tapping your hepatic glycogen stores slightly, but even then that can't account for much since at best this contains maybe 200-300kcals of stored energy. So it's a fallacy to believe that when you wake up
your muscles are emptied of their glycogen.
However, since fat is the primary energy source during your sleeping period, chances are that upon waking you have a greater amount of free fatty acids
available. Since you don't have to mobilize them (they're already freed up) they become easier to oxidize for fuel and are thus more readily used up
during morning cardio.

Pro #2: Fasted morning cardio could also potentially be glycogen-sparing for the same reason as stated above: the greater availability of FFAs reduces the
reliance of glycogen for fuel during low-intensity energy systems work.

Pro #3: Fasted morning cardio could lead to an improved fatty acid mobilization during exercise and increase insulin sensitivity afterwards. This
might be true of exercise at a low level of intensity (50-75% of max VO2) 52 since this decreases insulin levels via the stimulation of adrenergic receptors. A lower insulin level can increase fatty acid mobilization. However, a higher intensity of work (above 75% of max VO2) can actually
have the opposite effect. So in that regard a moderate or even low intensity of work would seem to be superior in the morning as far as fat mobilization
goes. (Galbo, 1983, Poortmans et Boiseau, 2003)
To counterbalance the reduction in insulin production during exercise at a moderate intensity, insulin sensitivity is increased, especially in the muscle.
Since insulin sensitivity is already high in the fasted state, morning cardio could allow you to significantly increase glycogen storage and reduce the storage of carbohydrates as body fat.
So in that regard, morning cardio in a fasted state could increase fat loss during a cutting period and allow a bodybuilder in a bulking phase to
significantly increase his carb intake without gaining more fat.
However there aren’t just bright aspects to fasted morning cardio. If fasted state cardio could potentially increase fat mobilization, it's also potentially more catabolic to muscle tissue. This is due to an increase in cortisol production during fasted exercise. Since cortisol levels are already high in the morning, this could lead to more muscle wasting than during non-fasted cardio.
In fact, cortisol levels could increase muscle breakdown and the use of amino acids as an energy source. This is especially true if high-intensity
energy systems work is performed. If an individual uses lower intensity (around 60-65% of maximum heart rate), the need for glucose and cortisol release are both reduced and thus the situation becomes less catabolic.
I personally do believe in the efficacy of morning cardio, but not in a completely fasted state. For optimal results I prefer to ingest a small amount
of amino acids approximately 15-30 minutes before the cardio session. A mix of 5g of BCAA, 5g of glutamine, and 5g of essential amino acids would
do the trick in preventing any unwanted muscle breakdown.
However, I'll also play devil's advocate and say that morning cardio won't be drastically more effective than post-workout or afternoon cardio work when it comes to fat loss."


Det er tyvstjålet fra en pdf. fil, så I må bære over med, at tingene står lidt underligt.

Hans konklusion er, at man brænder mere fedt om morgenen, men at cardio på tom mave er skidt, hvorfor han tager BCAA's, glutamin og essentielle amino syrer inden.

hvis nu vi antager at jeg gør det samme samt evt. en smule kulhydrater... hvor meget "bedre" er det så at dyrke en løbe tur på 3 kilometer om morregn frem for om aften?:)

hvis nu vi antager at jeg gør det samme samt evt. en smule kulhydrater... hvor meget "bedre" er det så at dyrke en løbe tur på 3 kilometer om morregn frem for om aften?

36....

Det er umuligt at svare på. Eksperimenter lidt med det og se hvad der fungerer bedst for dig. Hvis du har samme tid og energi til at lave cardio om morgenen, synes Thibaudau at anbefale, at det er det du skal. Jeg laver aldrig cardio om morgenen, da jeg synes tanken er frastødende og jeg i forvejen synes cardio er forfærdeligt.

hvis nu vi antager at jeg gør det samme samt evt. en smule kulhydrater... hvor meget "bedre" er det så at dyrke en løbe tur på 3 kilometer om morregn frem for om aften?

36....

Det er umuligt at svare på. Eksperimenter lidt med det og se hvad der fungerer bedst for dig. Hvis du har samme tid og energi til at lave cardio om morgenen, synes Thibaudau at anbefale, at det er det du skal. Jeg laver aldrig cardio om morgenen, da jeg synes tanken er frastødende og jeg i forvejen synes cardio er forfærdeligt.

okay, kunne være spændende hvis der var en eller anden der havde gjort det kontra en eller anden der ikke have gjort så man kunne få det klarlagt helt..

har tit tænkt på hvordan det måtte være at løbe om morgenen før morgenmad.. kunne da være man skulle prøve at teste det i en uge ell 2

har tit tænkt på hvordan det måtte være at løbe om morgenen før morgenmad.. kunne da være man skulle prøve at teste det i en uge ell 2

så vend tilbage med en konklusion når du har gjort det..