Правда ли, что в кардио меньше 40 минут нет смысла? — 14 июня 2026 г. в 06:29:52.238
Правда ли, что в кардио меньше 40 минут нет смысла? Валерия Федоровских разбирает, откуда взялось правило «40 минут», и что, на самом деле, имеет значение⤴️ Пиши, какие фитнес-правила вызывают сомнения у тебя? Источники: 1. Melanson EL, MacLean PS, Hill JO. Exercise Improves Fat Metabolism in Muscle But Does Not Increase 24-h Fat Oxidation. Exercise and Sport Sciences Reviews. 2009;37(2):93–101. DOI: 10.1097/JES.0b013e31819c2f0b 2. Melanson EL, Sharp TA, Seagle HM, et al. Effect of exercise intensity on 24-h energy expenditure and nutrient oxidation. Journal of Applied Physiology. 2002;92(3):1045–1052. DOI: 10.1152/japplphysiol.00706.2001 3. Melanson EL, Gozansky WS, Barry DW, et al. When energy balance is maintained, exercise does not induce negative fat balance in lean sedentary, obese sedentary, or lean endurance-trained individuals. Journal of Applied Physiology. 2009;107(6):1847–1856. DOI: 10.1152/japplphysiol.00958.2009 4. Schlaepfer IR, Joshi M. CPT1A-mediated fat oxidation, mechanisms and therapeutic potential. Endocrinology. 2020. DOI: 10.1210/endocr/bqz046 5. Rodríguez-Rodríguez R, Baena M, Zagmutt S, et al. International Union of Basic and Clinical Pharmacology: Carnitine Palmitoyltransferase Family of Enzymes. Pharmacological Reviews. 2025;77(3):100051. DOI: 10.1016/j.pharmr.2025.100051 6. Brun J, Myzia J, Varlet-Marie E, et al. Beyond the Calorie Paradigm: Fat and Carbohydrate Oxidation during Exercise. Nutrients. 2022;14. DOI: 10.3390/nu14081605 7. Laurens C, De Glisezinski I, Larrouy D, et al. Influence of Acute and Chronic Exercise on Abdominal Fat Lipolysis: An Update. Frontiers in Physiology. 2020;11. DOI: 10.3389/fphys.2020.575363 8. Chávez-Guevara IA, Amaro-Gahete FJ, Ramos-Jiménez A, Brun J. Toward Exercise Guidelines for Optimizing Fat Oxidation During Exercise in Obesity. Sports Medicine. 2023;53:2399–2416. DOI: 10.1007/s40279-023-01897-y 9. Frühbeck G, Méndez-Giménez L, Fernández-Formoso JA, et al. Regulation of adipocyte lipolysis. Nutrition Research Reviews. 2014;27:63–93. DOI: 10.1017/S095442241400002X 10. Carmen G, Víctor S. Signalling mechanisms regulating lipolysis. Cellular Signalling. 2006;18(4):401–408. DOI: 10.1016/j.cellsig.2005.08.009 11. Jönsson C, Batista A, Kjølhede P, Strålfors P. Insulin and β-adrenergic receptors mediate lipolytic and anti-lipolytic signalling that is not altered by type 2 diabetes in human adipocytes. Biochemical Journal. 2019;476:2883–2908. DOI: 10.1042/BCJ20190594