Cardio training is a training of the heart muscle. This program includes running, jumping, walking, cycling. Let's take a closer look at what features this workout has, as well as reveal five myths and give a couple of tips so that the workout is successful.

Cardio workouts have become more and more popular lately. Sometimes, when visiting a fitness center during rush hour, it can be difficult to get to a free treadmill or exercise bike. However, many coaches argue that some guests, doing it on their own, only waste time and effort, and sometimes they can even act to their own detriment. So how can you get the most out of cardio and what should you keep in mind while exercising?
First of all, it should be remembered that such classes are not aimed at developing the muscles of the body, but at the cardiovascular system. Therefore, cardio training can only be beneficial if a person exercises correctly and regularly monitors his heart rate. Otherwise, you can cause serious harm to your health.
Preparation
Before starting classes, you should definitely find out the limits of your pulse.: upper and lower stage. The most accurate way to do this is to undergo a computer examination that will show the condition of cardio-vascular system and will give an idea of ​​the allowable blood pressure during exercise. To find out the upper and lower limits of the pulse without a computer, you need to subtract age from 220. If the resulting number is multiplied by 65%, we get the lower acceptable limit, and multiplying by 85% - the upper one.
Despite the fact that almost all types of modern simulators are equipped with a sensor that determines the pulse, experts advise using optional equipment. So that during a lesson on a treadmill, for example, the simulator can determine accurate pulse, the palms of the athlete must lie motionless on the handrails, which, in fact, is very difficult to do.

For those who have a tendency to high blood pressure or had problems with the cardiovascular system, experts advise purchasing a monitor heart rate, which will provide an opportunity to get from training maximum result. After all, accuracy is important here: if the pulse is below the permissible norm, training will be meaningless, if it is higher, overload of the body is inevitable.

Myth one

"Cardio training is much better" burns " excess fat than athletic training."
In fact shortest path to slim figure- a combination of aerobic and strength exercises. Many women mistakenly only do cardio for two reasons. Firstly, it is believed that aerobic exercises directly use fat as energy fuel, while strength exercises use only blood sugar and glycogen (sugar "stored" for future use in the liver). And second: in 45 minutes of training, aerobic exercises "burn" much more calories than equal in time power training.
Let's figure it out. Yes, true - aerobics uses subcutaneous fat reserves as fuel, but blood sugar and glycogen also come into play! Science has proven: during the first 20 minutes of aerobic training, only blood sugar and glycogen are consumed. And only then begins the "burning" of fats.
Yes its true - aerobics "burns" more calories for an equal time workout. However, there is another truth! Here she is: strength training significantly raises the level of metabolism on vacation. For those who do not understand, I explain: at rest, our body gradually "burns" our fat in order to provide energy for the physiological work of our body (heartbeat, digestion, respiration, etc.). Strength training dramatically increases the rate of fat consumption on vacation, and the consumption itself depends on your muscle mass. For example, ten kg of muscle requires 500-900 additional calories per day, which is equivalent to one day of complete fasting per week!

The conclusion is: cardio "burns" fat in training, but practically does not affect fat consumption at rest. well and strength training is not so strong in the matter of "burning" fat, but it seriously spurs resting metabolism.

It is clear that by doing both, you will fabulously accelerate your weight loss. There is nothing to compare with aerobics alone!

The following movie stars use cardio in their workouts:

Myth two

"The more aerobics the better"
Let's get back to the scientific facts. Scientists have found that although aerobics "burns" fat, but after an hour of exercise, the body for some reason switches to muscle tissue. And instead of fat in the fire of metabolism, protein burns with a blue flame. After two hours of cardio training, the body loses up to 90% of leucine, an amino acid that predetermines muscle growth. Here is what eminent professional Jay Cutler says: “Trying to gain “relief”, I decided to push on aerobics and lengthened aerobic training to an hour and a half. The strength of the muscles immediately fell, they "shrank" and lost their usual elasticity. Since then, I have been doing aerobics for no longer than 45-50 minutes.

Myth three

"Start with cardio, and only then move on to strength exercises"
Everything is just the opposite. For strength exercises to work, you need to apply relatively big weights , with which you can do no more than 6-12 repetitions in a set. If you start with cardio, you will use up glycogen, and this will lead to a fall. muscle strength. As a result, you will not be able to develop the intensity of training, which involves muscle growth. You need to start with the "iron", and this will greatly help your aerobics. Strength exercises will deplete carbohydrate reserves and therefore “fat burning” will not begin in a quarter of an hour, but almost immediately after the start of aerobic training.

Myth four

"Eat a cake? Nonsense, added twenty minutes of cardio, and the extra calories are gone!"
If you begin to chronically overeat, then you will have to lengthen the duration of aerobic training beyond a reasonable time. As a result, this will lead to overtraining, and nothing more. It's better to do this: increase the intensity, not the duration, of aerobics in the next two workouts. Then you need to return to the usual level of intensity. However, the simplest thing is to subtract the eaten extra calories from the next meal.

Myth five

"Increased volume of cardio and strength training with light weights promotes more efficient fat burning.
As already mentioned, best result in "burning" fat brings a combination of aerobic and. However, in the case of "iron" loads, loads are different. Small weights do not stimulate growth muscle tissue, well, its quantity, as you know, is a fundamental factor in "fat burning". So, the main rule remains indisputable: you need a full-fledged strength training with large weights (6-12 repetitions per set).

Answers to frequently asked questions about cardio

• How much time do you need to practice?

Experts of this method of losing weight advise: at least 30 minutes three to five days a week. But we are all busy people and we cannot always find these 30 minutes in our schedule. Especially when we work and want to spend more time with the family. That's why Can you combine cardio with work?. For example, to go to the country house or to the supermarket on a bicycle. Or, when you are coming home from work and you need to go down or up a multi-story building, use your own feet and steps instead of the elevator.

Which workout is better to choose for weight loss: running, walking, cycling?

Each of these types of loads will have its advantages. It all depends on what you enjoy, from your mood. This factor is key when choosing the type of cardio training, thanks to it you both lose weight and do not become physically exhausted.

• When should you do aerobics to lose weight faster?

Recommended 2-3 times a week traditional cardio workouts at a moderate pace for 45-60 minutes, and two more times - interval training. At least 2-3 times you need to do strength exercises.

• What exercise regimen will help keep the weight off?

So that the kilograms do not take it into their heads to return, it is enough to train 3-4 times a week for 45-60 minutes at a moderate pace. Keep your heart rate at 65-70% of your maximum. interval training practice only in order of variety.

• Which trainer is the most effective?

The one you like! Weight loss determines the length of aerobic training. The more there are, the more loss weight. On your favorite simulator you can last longer than the one you can't stand.

In earlier articles, and were considered.

• Starting training, you need to determine your goal: active training heart or weight loss. In the first case, the training should be more intense (heart rate at 85% of the maximum upper mark), but shorter in time (15–20 minutes on average. If there is a goal to lose weight, then you need to prepare for training for 40–60 minutes, but at a lower intensity - 65% of the upper limit of the pulse.
• It is best to start with 10-15 minute sessions with low intensity.
• When choosing a time of day for cardio training, it is worth remembering that the degree of load in the morning and evening hours is different. In the first half of the day, the intensity of classes should be lower - about 100-110 beats per minute for beginners and 120-125 beats for regular visitors to the hall. Evening training should take place in a more intense mode with a pulse of 130 beats for beginners and 140 beats for advanced ones.

Scientific studies have revealed that the main cause of high mortality in Russia is cardiovascular diseases. They make up 53% of the total share of pathologies that entail death. Almost all of them are due to improper lifestyle and genetic predisposition. And although people have not yet learned how to influence heredity, they can prevent or reduce the influence of these factors on the state of the heart and blood vessels. The most accessible ways are cardio training and proper nutrition.

Cardio training is physical activity low intensity, it is necessary for:

• strengthening the heart muscles;
• improving the work of the cardiovascular system;
• fortifications general condition health;
• acceleration of metabolism;
• burning fat.

There are many varieties of cardio training, each person can choose an option according to their strengths and health status.

Types of cardio training

For classes, it is not necessary to visit a fitness club, training can be done on the street or at home.

1. Run. This is one of the best physical activities, it is effective in all manifestations, simple and affordable for everyone. You can choose one of the load types. The first is a slow run at a constant speed for 20 minutes. The first few times it is better to limit yourself to 10 minutes, gradually increasing the time. The second is interval running, that is, alternating 1 minute of fast running with 3 minutes of slow running. Total time– 15–20 minutes.
2. Cycling. The best option is cycling fresh air, subject to good weather. In the rainy and cold season, you can use the exercise bike. Riding uphill is a great workout for strengthening the heart muscle. The optimal time for classes is 25 minutes at a slow pace.
3. Swimming. One of effective ways strengthen the heart muscle - swim breaststroke, but other techniques are also effective. The main condition is the intensity of movements. Lesson time - 25-30 minutes, during training, swimming styles can be changed.
4. Walking. This type of training can be done anytime, anywhere. We should not forget to actively work with our hands - when walking, they need to be bent and unbent. Class time depends on the state of health, it varies from 30 minutes to an hour. In addition to strengthening the heart muscle, digestion is normalized when walking.
5. Stepper. This is the name of the type of exercise that simulates climbing stairs. When performing, you should pay attention to which leg first rises to the step, this leg is emphasized. It is necessary to allocate 10 minutes of emphasis on right leg and the same for the left.
6. A set of exercises. It can be performed at home, it does not require special devices:

• from a standing position, do 5 lunges to the side, first with the right, then with the left foot;
• legs together, hands down along the body. When inhaling, raise your arms, stretch your whole body up, stand on your toes, while exhaling, return to the starting position, perform the exercise 3-5 times with a ten-second interval;
• lie on your back, spread your arms to the sides. When inhaling, raise one leg, hold for a few seconds, lower when exhaling, repeat the exercise with each leg 4 times.

If you don't have time to go to the gym, you can go for a jog or just take a vigorous walk. It will not take much time, but the result will pleasantly surprise you.

Your heart rate during exercise

Your standard heart rate

Your age

heart rate zones

according to the formula"220 - возраст" !}

according to the refined formula

maximum heart rate

power training

running, cycling

fitness, rollers

warm-up

resting pulse

Workout program for home and gym

If cardio training is performed irregularly, then it will not be of any use. Excessive load will also not lead to a positive result. It is for this that special training programs are being developed:

• fartlek - designed for physically strong and trained people. In this program, the speed and pace of the load alternate, the alternation does not have to be sequential - high intensity can be replaced by low speed and short periods of recovery;
• long-term cardio training is a long-term physical activity without rest, for example, running at the same speed without rest, or cycling for a long time;
• interval cardio training - this type of activity is more difficult and more intense than the previous one. It involves alternating difficulty levels, for example, a long run with different speed. During interval training a short rest is possible;
• super circuit training is a rather difficult option, it includes alternating intensive training with aerobic exercise with relief. This scheme helps to support muscle mass in good shape and promotes rapid weight loss;
• cross training is the alternation of different types of cardio training, for example, 20 minutes of running, then 10 minutes of active work on a stationary bike and 10 minutes on an elliptical trainer. Cross training includes the most different types physical activity that can be changed daily.

These are the most commonly used programs recommended by experts.

It is important to know! By combining cardio training with proper nutrition, you can achieve the best results.

When and how best to do cardio

It depends on the individual human body. Experts claim that best time for classes - this is the morning when the body is not tired and full of unspent energy. There are people who feel better in the afternoon or in the evening than in the morning or who do not have the opportunity to train in the morning.

The choice of physical activity depends on the goal pursued - if a person wants to lose weight, then cardio exercises are best done before strength training. To increase muscle mass, cardio exercises should be performed after strength training. If you choose a combined option, that is, alternating strength exercises and cardio loads, you need to remember that such a workout should not last more than 20 minutes. Otherwise, the body will be exhausted for the whole day.

To strengthen the heart muscle, and not harm it, you should not overdo it, three classes a week will be enough, sometimes you can have four classes, the lesson time is from 30 to 60 minutes. The main indicator of heart training is the pulse. The whole point is to maintain a certain indicator for 20 minutes. For each person, the maximum indicators are individual - it depends on the age and condition of the body.

The lesson should be carried out in ascending order:

• the first 3-5 minutes - to warm up the muscles;
• the next 10 minutes - the load increases to the optimal level;
• the next 15-20 minutes - the training is with a full load;

The duration and frequency of lessons feeling unwell should be reduced or eliminated entirely.

Distribution of physical activity

Cardio workouts bring good results, but only in cases where the load is appropriate for age, fitness level and health status. The safe heart rate zone (ZPB), within which exercises do not cause harm to a person, is different for everyone.

In young healthy people, the level of physical fitness is tested by doctors using stress tests. For this, a bicycle ergometer is used - this is riding on a simulator with varying resistance. Also, testing can be done on a treadmill - a treadmill that sets running and walking at a given speed and incline.

During testing, all indicators are recorded:

• arterial pressure;

Based on the results obtained, the following load calculation method is used:

• ZPB \u003d HR max × (0.65 ... 0.8);
• HR max = 220 minus age.

For people suffering from cardiovascular diseases, a stress test is carried out on a bicycle ergometer or treadmill. During the test, the load is gradually increased until the onset of chest pain or ECG changes, it is at this moment that the heart rate threshold is set. ZPB for cores is calculated as follows:

HRB = HR threshold × (0.6–0.8).

Tests can help determine safe intensity physical activity.

How to breathe properly during exercise

It is very important to breathe correctly during cardio training. It depends on what type of physical activity a person is engaged in:

• if flexibility exercises are performed, inhalation should be done while expanding chest, exhalation - when squeezing it;
• inhalation during strength exercises should be done when the load on the muscles is minimal, and exhalation - at the moment of greatest muscle tension;
• with intensive walking, running, cycling, the need for oxygen increases sharply. If breathing becomes erratic, normal ventilation of the lungs is disrupted. Therefore, it is especially important to monitor proper breathing. Each inhalation and exhalation at a moderate speed should fall on the third - fourth step, with more fast speed- at the expense of one or two;
• while swimming correct breathing depends on the style - if a person swims breaststroke, a breath is taken while raising his head above the water level. If crawl - then the breath should fall at the end of the stroke, when the mouth is above the surface of the water, the exhalation should already go into the water.

If at the beginning of training you can’t breathe properly, don’t be upset. It takes a little effort, they will definitely pay off.

How to exercise with heart disease

For all people, the concept of "cardio training" is different. For healthy people, this is intense running, swimming, aerobics, cycling. And for people with diseases of the cardiovascular system, bending over, raising arms and legs, walking in place is already considered cardio training. Before starting classes, the patient must purchase a heart rate monitor that will determine the heart rate.

The possibility of conducting cardio training should be discussed with the doctor, since its duration and intensity will depend on the diagnosis:

• with hypertension, the optimal types of cardio exercises are walking, exercises in a standing position, sitting and lying down, cycling;
• for atherosclerosis, the recommended types of cardio training are walking, swimming, cycling, weight training;
• in coronary heart disease outside the stage of exacerbation, walking on the spot, physiotherapy exercises are recommended.

The time interval and frequency of classes per week is determined by the patient's condition. You need to start with 20 minutes and three times a week, gradually bringing workouts to 160 minutes per week, divided into 3 days. For patients with inflammatory diseases of the cardiovascular system, even the lightest loads are strictly prohibited.

1. Clothing and shoes should be comfortable and not restrict movement.
2. Cardio workouts need to be done regularly, otherwise they will not make sense.
3. If after a workout you feel severe pain in the muscles, overwork, you need to give yourself a few days of rest.
4. It is not recommended to immediately start cardio training, it is better to start with a five-minute warm-up, the muscles should be warmed up.
5. You need to drink plenty of water, but only during rest periods, otherwise the load on the cardiovascular system will increase.

A charge of vivacity and good mood for the whole day is another plus of cardio training, the main thing is to approach classes not as a heavy duty, but with pleasure.

Be healthy!

Cardio training is an independent exercise, which increases the efficiency of the body and increases the intensity of fat burning. Cardio machines have the same type of load, their difference lies in the technique of movement. You can choose to train one simulator or several. Greatest effect from classes will be with long and intense training.

If the training is aimed at burning fat, then its duration can be from 25 minutes to an hour. When she passes after class in gym, then from 15 minutes. Intensive fat burning occurs only after 15 minutes from the start of the workout.

Best option for cardio is a load shift. You need to start with a warm-up and a minimum load, then smoothly switch to intense exercises, and then again carry out a gentle load.

To lose weight faster and get the benefits of training, it is advisable to adhere to the following rules:

1. You can't eat before a workout.
2. You can't exercise on an empty stomach.
3. If there is discomfort in the muscles, it is necessary to take a break in training.
4. Choose for classes comfortable, made of natural materials clothes and shoes.

Exercise bikes

Load the work of the muscles of the legs and abdomen. Classes favorably affect the cardiovascular system and develop endurance in a person. For 40 minutes of training on an exercise bike, you can burn up to 1500 kilocalories.

Treadmills

They are the easiest and most effective to use. When training on a treadmill, metabolic processes in the body occur faster, as a result of which a lot of fat is burned. On this cardio machine, there is a load on the legs, muscles of the back and chest girdle. Also, with constant exercises, the muscles of the thighs and lower legs are loaded.

Elliptical Trainers

They combine all types of simulators, are universal. When training, all muscle groups are involved in them. Before starting classes in the cardio hall, you must first go to the doctor and get permission to play sports. Then the trainer, in accordance with these recommendations, will select the necessary simulator and load level.

When training on cardio equipment, the work of the cardiovascular system improves and effective fight with fat.

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Cardio is any physical activity that causes a noticeable increase in heart rate. Such a load primarily favorably affects the work of the heart muscle.

The benefits of cardio

Cardio loads are shown to all people, regardless of gender and age. The heart is an organ on which well-being directly depends. It needs training no less than other muscles of the human body.

An increase in heart rate during cardio health effect for the whole organism. The most important condition is optimal intensity loads, otherwise they can be absolutely opposite. It is necessary to focus primarily on the current state of the body.

Of great importance when choosing a cardio load is fitness. The increase in heart rate during cardio loads can be different, from the most insignificant to extreme. With a weak, in old age, light loads should be preferred.

Varieties of cardio loads

The easiest and safest way to join the sport is walking, it is worth it from it. Walking can occur at a different pace, from a walking step to an accelerated one. A walking step will not have a strong training effect, but it will still have a positive effect on the body.

Brisk walking is walking at a speed of 110 steps per minute. An unprepared person will not be able to walk at such a pace right away, so it’s worth building an interval workout. For example, alternate 5 minutes of calm and 5 minutes of accelerated.

Over time, it is necessary to increase the load, approaching long-term walks at a fast pace. Ideally, the pace should be such that he is late for somewhere. Such walking has a pronounced healing effect.

Running is also a form of cardio exercise. There are limitations for running, because running also loads many muscle groups. For example, if you have diseases of the joints, you should definitely consult a doctor first.

Dancing is a useful hobby from the category of cardio loads. They bring a variety of effects. In addition to benefits and muscles, dancing will also help you gain grace and grace.

Cycling is also included in cardio. Cycling strengthens not only the heart muscle, but also the leg muscles. If you don't have a bike, you can go to gym and practice on .

Cardio loads - simplest way get rid of excess weight. The only condition is the regularity of classes, at least 4-5 times a week. Then you will fully experience the whole positive effect from cardio.

A cardio room is a room equipped with cardio equipment. Now any sport Club without fail has a cardio hall or a cardio zone, since classes in it are a mandatory element for athletes.

Cardio equipment includes:

• bicycles;
• Treadmills;
• staplers;
• elliptical trainers.

They should have pulse and heart rate sensors.

There is a 10-minute warm-up before exercise in the cardio room. It helps to warm up the muscles and prepares the heart for training. Cardio training builds endurance and burns fat stores. It can be carried out as a full-fledged workout, as well as an addition after work in the gym. Cardio machines differ in the technique of performing movements, and the type of load is exactly the same. You can choose one simulator for a lesson or alternate using different ones. The result will bring intense and long workouts.

After the gym, the duration of classes will be from 15 to 45 minutes. If you practice only in the cardio hall, then you need to start with 25 minutes and gradually increase to an hour. The breakdown of fat occurs only after 15 minutes of exercise on the simulators.

1. Exercise bikes. Suitable for people who have varicose veins, diseases of the back and joints. On exercise bikes, the hips and buttocks are worked out, and the back, stomach, chest and shoulders are left without attention.
2. Treadmills. Walking and running on trails is the safest form of exercise.
3. Steppers. On this simulator, the chest, back and shoulders are well pumped.
4. Elliptical trainers. They combine all types of simulators. With their help, you can work out the following zones: hips, buttocks, back, chest, shoulders, shins. On this unit, the load is evenly distributed to all zones, so there are no restrictions for training on it.

Restrictions for classes in the cardio hall

1. With varicose veins, you can not use horizontal simulators.
2. If there is flat feet and problems with the spine, running is replaced by walking.
3. If discomfort occurs during training, then you need to take a break.

Systematic training on cardio simulators will help not only protect the heart and blood vessels from diseases, but also lose weight.

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Tip 4: What is cardio? The usefulness of cardio

In shops sports equipment there are a lot of cardio machines, but few people know why and what they are for.

First of all, such simulators are aimed at strengthening and maintaining health: the cardiovascular and respiratory systems. Moreover, such training improves the entire tone of the body, so it is very important to monitor breathing and pulse during cardio loads. The pulse should be increased several times depending on the desired result. If the goal is to lose weight, then the pulse should be increased by 60 percent of its usual frequency, and if the goal is to increase muscle mass, then by 80 percent. It's easy to follow your pulse. Moreover, all modern simulators are equipped with special sensors and screens, on which you can see not only the change in heart rate, but also the speed of running or walking, the time that has passed since the start of the workout, kilometers and calories. All this is calculated by a special program, which is configured according to a certain formula.

In cardio training, as in any other, the result depends directly on the regularity of classes. If you need to lose weight or lose a certain amount of kilograms, then you need to exercise on such simulators every day. If the goal of your training is to maintain muscle tone, then two, three or four times a week is enough. In addition, you should not achieve the desired results only with the help of cardio training. In addition, you need to monitor nutrition and include strength training and stretching exercises in your workouts. It is very important to monitor not only nutrition, but also sleep. Starting the exercises, you need to be sure that the body is rested and ready to start working on itself. You need to start such classes only after consulting with the appropriate doctor, because there are heart diseases that a person cannot diagnose on his own.

Training time can vary from forty to sixty minutes, depending on the physical fitness of the person. First you need to do a little warm-up to warm up the muscles, and at the end it’s good to stretch.

In conclusion, we can say that you can buy such a simulator at any sports store or on the Internet. In each company of such a plan, they will advise and help you choose the one that satisfies all your desires. If there is not sufficient finance, then you can do without a simulator. Just running or walking on the spot is a great replacement for any simulator, because all this can be done in the fresh air, in the bosom of nature.

Many people know about the benefits of cardio. Due to intense physical activity, it is possible to spend a maximum of calories and lose weight. But, making mistakes while exercising on the simulator, it is difficult to achieve a good result.

Don't hold on to the railings

If your goal is to lose weight, then while spending time on the simulator, do not hold on to the handrails. Often such a mistake is made by those who are engaged in elliptical shells. The load on the main muscle group is reduced and there is little benefit from exercise.

Bring variety

The human body quickly adapts to monotonous cardio workouts, the “plateau” effect appears. To prevent this from happening, try to change the angle of inclination more often and increase the intensity of your run.

Do not wear a weight loss belt for training

If the body is deprived of normal heat transfer, cardio training will go into a negative plane. When we are physically active, the body generates much more heat and in order for the body to cool, the brain gives the command to sweat profusely. To lower body temperature, sweat must evaporate from the surface of the skin. And slimming belts and rubberized pants interfere with this process, as a result of which the body temperature rises, nausea appears, and even fainting is possible.

Individual program

You will achieve good results from cardio training if you exercise according to individual program with an experienced trainer who will take into account the features of your figure, weight and age.

Diet cannot be ruled out

Many people think it's enough intense training to shed excess weight. You don’t need to stick to mono-diets and starve yourself, but you still have to count calories.

Tip 6: How to do cardio workouts: helpful information for newbies

Cardio training allows in a matter of weeks to bring muscles into tone, improve the state of the cardiovascular system, reduce fat layer in problem areas. Per month intense exercise manages to burn up to 5-6 kg. What are the best cardio exercises to do at home?

Cardio is one of the most effective ways to get your body in shape. A month of daily 30-minute aerobic exercise will allow you to get rid of 3 to 9 kg, depending on the initial body weight. In addition to reducing volume, cardio exercises also bring health benefits, strengthening the heart and blood vessels, restoring work. nervous system, reducing breathlessness. After 3-4 weeks, you will feel that climbing the stairs has become easier, and the route from home to work does not seem so insurmountable.

Cardio training program

The cardio training program is selected individually. The duration and frequency of classes, the intensity of the loads are influenced by factors such as the initial body weight, the presence or absence of problems with musculoskeletal system, contraindications from the cardiovascular system.

Before starting classes, you should consult with a cardiologist if you are registered with him and have recently undergone surgery. People suffering from diseases of the joints will not be superfluous to talk with an orthopedist, traumatologist or therapist. Consultation with a specialist will also be required for patients who have been diagnosed with obesity - due to heavy weight the load on the knee and ankle joints increases, the risk of injury increases.

Cardio training at home is dancing, aerobics, jumping rope, exercises on the orbit track and exercise bike. If buying sports equipment is an expensive pleasure, then it is better to give preference to dance aerobics. On the net you can find dozens of courses for both beginner sports fans and trained people.

It is better to choose circular complexes with minimal rest between exercises. The movements are fast, intense - jumps, lunges, squats, swings with legs and arms. The duration of such cardio workouts for burning fat is 30–40 minutes. During this time, it is possible to get rid of 200-400 kcal.

If there are health restrictions, then programs with a low impact load are chosen. The movements are smoother, slower - stretching, walking, alternately raising the legs, turning the torso. The duration of the training also varies between 30-40 minutes. Such a program of cardio training allows you to burn up to 150-200 kcal.

Heart rate during cardio

During cardio training, it is important to monitor the heart rate - pulse. The higher this indicator, the more effective the process of fat burning. However, driving heart rate into the "red zone" is not recommended - this is fraught with serious health problems.

The norm is 60-75 beats / min. Such a pulse is observed in men and women of middle age at rest - after waking up, but before getting out of bed. It should be remembered that the heart rate at rest is affected by age, a number of diseases.

During cardio training at home, tracking heart rate is quite difficult. You will have to interrupt the training and calculate the heart beats by placing the index and middle fingers on the vein on the wrist or carotid artery. In the heart rate hall, any simulator will show - orbitrek, treadmill, bike. It is enough to hold on to the handles with sensors for 4-7 seconds.

For effective fat burning, the heart rate should be 65-80% of the maximum heart rate (MHR). This indicator is calculated by the formula: 220 - age = MCHP. For example, for a 30-year-old woman, the maximum heart rate should vary around 190 beats / min. Accordingly, the most effective fat burning will be observed with a pulse of 140 to 155 beats / min.

Music for cardio training

Cardio training at home is best done under energetic and rhythmic music. Especially if you combine cardio with strength training. Otherwise, you will be distracted by extraneous matters, take too long breaks between sets.

Music for cardio training is selected in accordance with the intensity of the exercises. Take the time to spend 30-40 minutes to put together a playlist. It is advisable to try to perform several exercises to the music. If the movements are easy, bring pleasure, and the breath does not go astray, then such a track should definitely be present in your selection.

Home cardio workouts for weight loss can be used by both beginners and advanced athletes. Such classes will be an excellent alternative to a gym located in an inconvenient area of ​​​​the city or with an expensive subscription. In a few months of regular exercise 3-4 times a week, you will be able to get rid of 8-10 kg. Don't forget to take the time to do some strength training so you don't run into sagging skin.

Hello. In this article, I will tell you how and when to do cardio for fat burning (weight loss).

Cardio is any AEROBIC WORKOUT, well, for example: cycling, step aerobics and much more.

In fitness/bodybuilding, most often cardio refers to walking, running, elliptical trainer. By the way, everyone is different. Someone chooses one thing (for example, walking), someone likes an elliptical trainer, someone an exercise bike, and someone generally combines everything for a change ...

So, you need to conduct such training when your body has a minimum amount of ENERGY (CARBOHYDRATES). Only in this way will fat be burned to the maximum

The question arises - when is the minimum energy (carbohydrates) in my body?

• IN THE MORNING NATOSCHAK (After a long 8-10 hour sleep, there is no energy (carbohydrates) in your body, because you didn’t get them from anywhere, of course, if you didn’t have intestinal lust at night 😀).
• AFTER STRENGTH TRAINING IN THE GYM (because in strength training, the muscles burn energy stores (carbohydrates) during weight training).
• BEFORE BEDTIME (optional here, because it depends on whether you are on a diet or not. If your evening meals consist of PROTEIN FOOD, but carbohydrates (energy) are not, then this period of time (before bedtime) is also effective because you have again, there is a lack of carbohydrates in your body, but if there are carbohydrates (energy), then this period of time is not for you).

Which of the above is the best way? When is the best time?

Guys and girls, each of the methods is good, and has both its pros and cons. The most important thing to remember: CARDIO for FAT BURNING should be done when there is NO or MINIMUM ENERGY (CARBOHYDRATES) in the body. And everything will be chiki-farts 🙂

How to do cardio: all the subtleties and secrets

Because at low intensity cardio, only FAT will be burned (without MUSCLE). And if the INTENSITY IS HIGH, both FAT and MUSCLE will be burned (which is not good).

Example: "WALK FAST", NOT RUN. Or RUN - BUT SLOWLY. In general, for the INTENSITY to be LOW!

The next thing I want to draw your attention to is the duration of AEROBIC TRAINING (CARDIO). It should be LONG (from 60 MINUTES and MORE). Because such a duration of aerobic exercise is very economical in terms of energy supply, i.e. what we are interested in (FAT) is spent but in small amounts, and in order to increase these amounts of fat loss - there is only one way out - to extend the time of spending along this path (i.e. extend the time of aerobic training (CARDIO)) !!! That's why it's been so long 🙂

Well, here are the main nuances. In general, an effective cardio scheme for fat burning, in my opinion, is as follows:

• IN THE MORNING ONTO SCHAK, do CARDIO (FAST WALKING, from 60 minutes or more)
• AFTER WORKOUT do CARDIO (FAST WALKING, from 60 min +)

Now, I will tell you in detail about how to properly conduct AEROBIC TRAINING DURING THESE TIMES, so that you have an idea of ​​\u200b\u200bwhat and how to do it.

CARDIO IN THE MORNING NATOSCHAK

Wake up, there is NOTHING! This is especially true for CARBOHYDRATES. NO CARBOHYDRATES, because if you sin, then these same carbohydrates will block your FAT BURNING, and all your aerobic training (cardio) will be up to one place ...

How to do cardio? At a low pace (what I said, low-intensity training) is, for example, either brisk walking or slow running. YOUR TASK IS THE DURATION OF THE WORKOUT (IT MUST BE AT LEAST 60 MINUTES at a low pace). During this cardio (you CAN AND EVEN SHOULD TAKE which consist of three essential amino acids (leucine, isoleucine, valine) that will protect your muscles from destruction) so you will save your muscle mass (muscles) even more, and at the same time burn FAT.

AFTER A CARDIO WORKOUT, the longer you don't eat CARBOHYDRATES, the longer you burn fat! Therefore, go to the shower (slowly) after half an hour you can eat something PROTEIN (for example, eggs) and already the next meal you can eat CARBOHYDRATES.

Post workout cardio

Everything is simple here. First comes strength training (as a rule, it lasts no more than 45 minutes for naturals, more details in the main article:), and after it comes CARDIO (all the same actions, i.e. low-intensity training for 60+ minutes + then the longer you don't eat carbs = the longer the fat burns, keep that in mind).

CARDIO BEFORE SLEEP

This method will work well if you are on a strict diet (do not eat carbohydrates in the evening). After cardio, you can’t eat AT ALL, well, like AT ALL, in fact, you can only drink a portion of BCAA amino acids (not possible, but even I would say you need to) and water (as much as you want). There are other products (both protein and carbohydrate) after cardio at bedtime, you can’t, because you will block the fat-burning background for the period of sleep, which is not good ...

Well, here, in general, something like this. I hope everything is accessible and understandable. Go ahead. All good)).

Sincerely, administrator.

Cardio training for weight loss: how to do it right?

Gathered to run to part with extra pounds? Be sure to read this article so that cardio for weight loss does not become a disappointment.

No, running, of course, like other types of cardio training, play important role in weight loss, for example, burn calories. And if you follow the rules of rational nutrition, the result (in the form of lost kilograms) can be seen quite quickly.

However, the effect of them will not last long and the treasured figure on the scales or centimeter tape may not appear if you do not follow simple rule: For effective weight loss You need a combination of a variety of physical activity and proper nutrition.

What is cardio

Cardio is a form of physical dynamic load duration of 20–60 minutes with a relatively low intensity of execution, aimed at strengthening the cardiovascular system and increasing endurance. This type of training is necessary to maintain physical fitness.

Conditionally everything physical exercise can be divided into aerobic (cardio training) and anaerobic (strength training). It must be emphasized that this division is very conditional. It is impossible to call any type of load aerobic or anaerobic in its pure form.

As in any other form of physical activity, before training, you need to warm up, which will warm up the muscles, and after it - a hitch, a few stretching exercises to relax them.

Cardio workouts include brisk walking, climbing stairs, running, dancing, swimming, different kinds games, aerobics, fitness, skiing, rowing, exercise equipment and more.

An important condition when performing cardio exercises is to maintain a given heart rate throughout the workout.

The benefits of cardio training

During exercise, blood circulation increases and the heart pumps more blood in one contraction, as a result, the work of the cardiovascular system improves.

If such workouts with the same intensity are carried out regularly, the body gets used to them, endurance increases when doing exercises. If it’s hard for a beginner to train for 20 minutes, then for a trained person, fatigue from the load will come later.

During exercise, the body needs more oxygen, so increases lung capacity, which also has a positive effect on endurance. Consequently, breathing will become deeper and more correct, which will help burn more calories.

Reduced levels of anxiety and stress: during training, the amount of endorphin, the hormone of joy, increases. And if the mood is good and there is no stress, then you don’t need to “jam” anything.

Getting rid of excess weight , by burning subcutaneous fat, and muscle strengthening.

Rules for performing cardio training

• Before starting classes, you should consult with your doctor, especially if you have health problems or a lot of excess weight.
• The duration and intensity of the load should be increased gradually, then the body will not have time to get used to it and the process of losing weight will not stop (plateau phase).
• Before training, be sure to do a warm-up, and after - stretching. This will prepare for the load and speed up recovery after it.
• During exercise, you need to monitor your heart rate using a heart rate monitor, for example. This is important, since a low heart rate will not bring results, and a high one can harm health.
• Training should be fun. Feel bad? Stop exercising.

How to exercise to lose weight

Cardio workouts for weight loss are good because they can be performed in the gym, on the street or at home, and they are suitable for both beginners and professional athletes.

The benefit of cardio training for many girls is finding the perfect figure.

For weight loss, you need to do cardio 3-4 times a week for 30-45 minutes. subcutaneous fat starts to burn out only 20 minutes after the start of training, provided that the heart rate is maintained in the range of 60–80% of the maximum allowable heart rate.

from 220 beats per minute to take away your age;
multiply the resulting number by 0.6 - the lower norm;
multiply the resulting number by 0.8 - the upper rate of heart rate.

For example: 220-37=183; 183 * 0.6 \u003d 109.8, rounded up to 110 - this is the lower heart rate;
183 * 0.8 = 146.4, rounded according to the laws of mathematics and it turns out 146 - this is the upper norm.
It turns out that a person aged 37 without special problems with health, you need to train within these limits - 110–146 beats per minute.

The average heart rate during training is in the range of 120-130 beats per minute.

The intensity of exercise and training time must be gradually increased, as the body gets used to the load and stops burning fat - a plateau effect. To speed up metabolism, it is very desirable to add to aerobic training anaerobic (power loads), then the process of burning calories will continue after training.

Cardio exercises can be done at any time of the day: morning, afternoon or evening. It depends on the daily routine and personal preferences.

Cardio training is carried out in a well-ventilated room or on the street, since oxygen is actively used during exercise.

Types of cardio training

The best type of cardio training for beginners and people with big overweight. To start losing weight, you need to walk quite quickly and for a long time, since the intensity of this exercise is low. Beginners need to start by walking at a normal pace, gradually increasing the speed. Or alternate walking in fast pace with the usual step - interval loads.

You can practice outdoors and indoors. Probably the most popular form of exercise. It can be running on a simulator, in place, interval or jogging - it depends on the possibilities and preferences. There are restrictions: they are not suitable for overweight people, as this can lead to serious injuries. When running, it is important to monitor the pulse, breathing and well-being.

Dancing- are good because they are suitable for any person. Dancing classes are a great option for girls who have recently given birth. You can do such cardio training in a group or individually, in the gym or at home.

Zumba is very popular - a fun and energetic workout that includes elements of different dances. During the lesson, the maximum number of muscles is worked out, including the muscles of the abdomen and pelvis.

Tested on myself: the training is quite intense, at first it is difficult to remember the movements. But the result is worth it - the mood improves immediately, the heart rate is suitable for burning fat. There are no restrictions on activities. You can dance in the hall or at home, since it is not difficult to find a video course. I have been training for two weeks, there is no result in the form of dropped kilograms yet.

(treadmill, exercise bike, rowing, ellipse)- on them it is better to be engaged with the trainer. Working on your own, it's easy to get hurt. In addition, the instructor will give recommendations and monitor the correct execution of the workout.

Suitable for almost everyone. All muscles of the body are being developed. Minimum load on the spine. To achieve the goal, you need to practice 3-4 times a week for an hour.

Bike helps to strengthen the heart, leg muscles, develop endurance. You can also work out in the gym. At the same time, the load on the knees is less than when running.

What does cardio do

The main thing that cardio training is for is great way get in shape, improve health, increase stamina, gain good mood and self-confidence.

For classes to bring results, choose a type of load that will cause pleasure from classes. If running is too boring and monotonous for you, choose group lessons dancing, fitness, step aerobics and more. It's good that to aerobic exercise includes many types of exercise.

Don't forget about proper nutrition even when playing sports.

Take care of your well-being beautiful figure- it's good, but health is more important.