Aerobics can bring a quick result. During the load, the organs require more oxygen, which positively affects the operation of the cardiovascular system and respiratory organs. That is why such elements come in cardio training. Most often to aerobics include fast walking or unhurried jogging, rope, ledzer and dancing, and volleyball and tennis. To achieve the goal, you need to choose exercises and learn about the execution technique.

Aerobics efficiency at home

Regular execution can bring a variety of positive results. For example, weight loss and correction of the figure, as well as:

• healing of the blood supply and developmental prevention of deaths, in addition, the blood pressure is reduced to the required indicator and the pulse is normalized;
• development of more hardy breathing;
• strengthening the skeleton and improving the elasticity of the muscular system;
• normalization of sleep, thanks to which the body will be recovered faster.

In addition, the mood is improved and even getting rid of depression. One of the problems that worries many is lethargy and chronic fatigue. Aerobics also allows you to get rid of these unpleasant satellites. Permanent sports loads contribute to an increase in life expectancy.

Cardio rules at home

Little to learn the main exercises and start studying yourself. In the gym, the technique will follow the coach. It is recommended to explore the rules for home training and stick to them.

Extremely undesirable to do from the last strength. Newbies are trying to possess at the first lesson at the maximum, without suspecting that irreparable harm causes the body. After the first classes in the body there is a few days weakness and weak pain, which is the norm. Muscle overvoltage should be avoided and not to do through force. It is impossible to exceed the number of approaches - it is better to do everything right and slowly, receiving pleasure from sports. The same applies to the number of lessons per week - for a beginner athlete is enough 3 times with an average duration of about 40 minutes.

In training, strong burning in muscles, overvoltage or pain should not occur. Such sensations suggest that the element is incorrect. This can be reflected in general well-being or provoke an injury of ligaments or joints.

It is forbidden to engage in full stomach or before bedtime. Ideal time for classes - evening, but no earlier than 2 hours of waste. If you give the body a physical activity right before bedtime, it can count this signal to awakening and falling asleep at night will be difficult. In addition, the muscles will not have time to cut and start recovering, before the body falls. After the evening work, a bad mood is ensured, pain in the body, as well as lethargy. It is recommended to do in the morning, for example, after 1.5-2 hours after a light breakfast.

Morning training for weight loss makes it possible to adjust the shape and achieve ease in the body. Dumbbells, weight loss and perform power exercises for muscle buildup are not recommended. So the figure will only acquire muscles and lose feminine outlines. If the problem zone is the stomach, then the exercises on this area should be given more than half of all the allocated time. Aerobics allows you to perform elements anywhere and without sports equipment. In addition to this, you need small breaks for charging during the working day. You can get rid of extra centimeters by doing stretching, twisting, jumping, and also engage in running or fast walking.

To drop weight to play a little sport every day, it is necessary to revise the diet. From the menu should be excluded sweet, flour, fatty and sharp. Such products lay fats and delay moisture removal. The last meal before bedtime should be no more than 2 hours. No need to adhere to an erroneous opinion and is not after 6 pm - this is, on the contrary, make the body test stress and postpone fat deposits for the future. It is better to divide the daily diet on 8 small meals and eat every 2-3 hours.

Separate attention should be given to the room where physical education passes. It should be quite spacious, with a large amount of light and preferably a mirror (so be able to monitor the technique of elements). If several people are engaged in the room, it is better to provide a stream of fresh air, but not draft. It is impossible to do on slippery floor barefoot (laminate or tile) because of the most likely to slip. At home it is recommended to engage in the carpet or buy a special sports rug made of soft spring material.

Exercises for domestic training

There are several main directions of aerobics: Dancing, Stug, Aqua and Slide Aerobics. The species is selected based on its own preferences and the goal.

Running and jumping

Do this house is problematic, but there is a way out - running in place, and in a rapid pace. It is recommended to include music and move to her tact, connecting hands. The second option is to add to the run high raising the knee and touch them with your palms while sports. One of the effective classes is to run with the touch of berries heels, the hands also need to use, performing cotton in front of them.

Jumping on site is no less effective, it is possible to perform small bouncing, putting the feet together and apart. It is also necessary to work with your hands: during jumping cotton is made above your head.

Jumping up

This element is a complex of running and jumps, since jumping is performed between other exercise approaches. Such cardio allows you to develop energy, tighten the buttocks and reset the overweight, and also does not require a large space. Execution technique: Smooth posture, legs on the width of shoulders, hands on the belt. You need to sit a little, reaching the floor palms and jump up sharply. Land should be carefully on the pads of the stop, the knees at this time are semi-bent.

Jumping into the stop lying

Exercise similar to the previous one, but still a little attention should be paid to avoid injury. From the initial position, it is necessary to sit down, arrange the arms in front of you (as when pressingPoo) and move the body weight on the palm, harshly jumping back. Next, the element is repeated in the reverse order. After 1 jumping, it is allowed to perform jumps or running.

Boots feet

The element is borrowed from kick-boxing, has several versions: in s side, back and forth. Body position for execution: The legs are slightly bent in the knees and stand on the width of the shoulders, the hands are also bent in the elbows, and the palms are compressed in fists. Hands are required as if they protect their face from shocks. Making strikes back and forth need a heel, attracting your sock on yourself, but in the side - toe. For this cardio exercise, a large space is needed, since all the power is investing.

Elements of aerobics, step and dance movements

This is the most affordable and effective method for weight loss, and it also increases the mood. To perform it, you need to learn several movements from aerobics and steps. Dances can be completed training, it is not necessary to teach any movements, it is enough to relax and rhythmically move.

What is Cardio Training

Cardio loads allow you to quickly get rid of excess fat, keeping muscle mass and improving the appearance of the body. In addition, classes have such advantages:

• endurance workability, the ability to carry large loads without a tentation, because long-term training is faster than fat deposits;
• healing of cardiovascular system and disposal of dizziness, arrhythmias and increased pressure;
• slimming, as with intense cardio, the body spends more energy: the first 20 minutes is spent glycogen (polysaccharide from the liver, providing energy), and then the subcutaneous fat is used.

Cardio training more often consists of running, classes on stepper and jumps, but also allowed to engage in the exercise bike, shuttle jogging, quickly walk or just jumping through the jump. Classes last from 30 to 60 minutes in the fresh air or in a well-ventilated room with air temperature not more than 20 degrees.

In addition to the advantages, there are deficiencies in classes, one of them is contraindications. It is strictly forbidden to engage in people who have problems with the heart and blood circulation bodies (hypertension, stroke, heart attack). With too much weight and varicose veins, it is recommended to choose another type of physical education. In addition, it is necessary to help the muscular and bone system. Intervertebral hernia, arthrosis and lack of calcium are an obstacle for a full-fledged cardio. With such diseases, it is necessary to give a small load of the body under the supervision of a specialist.

Fat burning exercises

There are many exercises in order to get rid of extra kilograms and improve health. All of them are available to perform independently without the help of the coach.
Walking is the simplest method that can be used to people with overweight. Approximate calorie consumption per hour - up to 400. Do walking is also useful for recovery after surgical intervention or serious injury. The warm-up in the form of a quick walk will positively affect the quality of training.

Riding a bike or classes on the exercise bike in the gym will help you spend more energy and reduce the load on the joints of the knees, unlike the rapid run. You can engage in both beginners for weight loss and professionals, for example, to achieve relief.

Replace running and walking perhaps with the help of winter sports. Skis will become excellent cardiovascular for burning adipose tissue. Such classes have a good effect on the muscles of legs, hands, back and press. In addition, fresh winter air is saturated with oxygen, which affects the effectiveness of classes.

Ellipsoid - an affordable simulator for domestic training. The elliptical projectile will help out those people who are not suitable for any skiing, nor run, nor dancing. According to its action, it looks like driving on skiing or raising on the stairs: the stop presses the simulator (as if walking on the stairs), then the ellipsoid returns it back and demands to make an effort to lower it. Simultaneously with your legs, you can pump up and hands working on the handrails. The joints on the joints are lower than with other exercises, and the workout efficiency is higher.

Stepper is available for installation and occupation at home, it happens with handrails or display and without everything. On the simulator I work different muscles of the legs: buttocks, caviar and hips. A more difficult version of the projectile is a swivel stepper, which allows you to work the dorsal and shoulder muscles. However, it is not always convenient for beginners: for intensive workout, it is necessary to move much and rhythmically, and the muscles get tired quickly.

Other options for Cardio are rowing on a special simulator, swimming in the pool or river and. Using rowing, it is possible to spend up to 800 kcal, when swimming - 600, and on the rope of about 1000. Such classes do not load muscles much, but produce endurance and elasticity of the body.

High intensity interval training. The essence of classes is to change the short intense loads for less difficult. For example, 20 seconds of a quick spinning run and 1 minute of fast walking. The length of the workout is about 10 minutes, but sometimes it reaches 60 minutes from professionals. Vietit allows you to burn about 9 times more fat than ordinary classes.

Features of nutrition

Proper nutrition during exercise plays a huge role. If you continue to eat by the usual scheme, eating sweet, oily and flour, the results of classes will have to wait long. Training in order to strengthen health it is not necessary to comply with a rigid diet, it is worth only to correct the daily diet. Slimming is required in the root to change its attitude towards food. With intensive cardio, it is not necessary to forget that the appetite is enhanced, so it is impossible to refuse meals.

In the diet, animal proteins must be present (chicken, turkey, dairy products, fish) in the amount of up to 70% of the entire menu. A second important element for muscle buildup is carbohydrates - they are required up to 20% (beans, cereals, vegetables and unsweetened fruits, cereals). The smallest share is fats, their share is only 10%. It is better to eat various nuts and oils in food, but within 30 grams per day.

For snack after training or between food meals, it is permissible to choose low-fat dairy products, citrus, apples and vegetables without starch. An important rule - carbohydrates are used only before occupation, and proteins after it.

The volume of the injubiled fluid per day should be at least 1.5-2 liters of water per day, depending on body weight. It is allowed to drink not only clean water, but also table mineral water without gas.

Training sequence

Effective cardiotrans pass in several stages. First you need to make a warm-up to heat the muscles and prevent possible injuries. The main stage includes several intense exercises. The last stage is the final elements passing in a slower rhythm.

Workout

To warm up the muscles, you need to pay at least 5-7 minutes. Each exercise is recommended to perform 10-15 times. The body should not be tired at this time, otherwise further elements will be made incorrectly and will not bring the desired result.

1. Reverse lunges. To perform you need to get up straight, then make a middle step on the breath of the right foot and perform the critic. The back remains smooth, hands on the belt, the knee of the left leg is above the foot. On the exhalation, the right foot is returned to its original position, and the exercise is repeated for the required number of times. After that, the foot is replaced by the opposite.
2. Squats with arms raised. You should perform cries with a displacement of one leg aside. When lowering the hand touch the floor, while picked up up above the head.
3. The jagged bridge has several options. The initial position is lying on the back, the legs bent in the knees, the hands are relaxed and lying on the floor. When inhaling the pelvis and spin, they take away from the floor, seeking a line of line, buttocks are strained. Then the body returns to the starting point, without relaxing the muscle of the buttocks.
4. Planck with a touch of shoulder. The last element of the warm-up is performed in the stop layer (the posture resembles pushups), while one hand leaves from time to the rug and concerns the opposite shoulder. When the bar must be monitored behind the back and the press, the muscles cannot be relaxed and allowed.

Main moves

The main part of the Cardio takes the greatest time. It must be selected, based on its physical fitness, well-being and endurance of the body. It is worth remembering, the training can not last more than an hour without rest.

1. Exercise climbing. Basic stand - Planck, palms are under the shoulders, the press is tense. It is necessary to remain in this position until there is forces. After that, you need to bend one leg and promote it as close as possible to your hand. Further return to the original position and repeat the element with the opposite foot.
2. Berp. Taking the initial position standing, it is necessary to squat and move the palms to the floor. Fixing the hands, the legs are dramatically discarded back and the post is taken to lie down. It is necessary to do push up and return to the sedental pose, and then jump up and make cotton over your head.
3. Ssed jumping. The aerobic element is performed in the usual way several times.
4. Skier jumping. Standing need to move at the same time with hands and legs, movements remind skiing with bouncing. An easier option is a step in place with the movements of the upper and lower limbs.

Finishing poses

It is impossible to interrupt the occupation so that the body does not experience stress. The load decreases slowly, this phase takes 10-15 minutes.

1. The descending dog - the exercise is taken from yoga, helps to achieve smoothness of movements. Ideal accomplishment: palm and feet on the floor, the pelvis stretches up, the body resembles a triangle. The neck is straight, the head looks down, the muscles are relaxed. Hands are a continuation of the body and form a flat line. If you can not execute right right, it is permissible to use a chair, leaning on it with your hands.
2. Cat and cow. Basic rack - on all fours, hands under the shoulders, knees on the width of the hips. The pose of a cow - on the breath of the body smoothly beats down, the head looks up. On the exhalation of the Pose Cat - the torso smoothly climbs up, forming an arc, the head is lowered down.

This training session can be completed. The warm-up and closure necessarily removes the time at any physical education. Initially, the body is prepared for the load, the muscles are warmed up and become ready for work. After a load, several smooth exercises should be made to remove the tension in muscles - this will help to quickly recover the body.

Circular training

The term means a complex of up to 10 exercises that are repeated several times in a circle. They may be selected individually as the number of approaches. The lesson should be held in a rapid rhythm without interrupting. For rest allocated a few minutes between the circles.

The pluses of the circular load is the rapid weight loss, the ability to engage yourself at home, is suitable and male and female sex. In addition, the exercises can easily perform newcomers, gradually increasing the load. Cons - muscle mass does not increase.

Rules for circular training

• a large duration of fitness workout is not allowed, otherwise the body begins to burn the tissue of the muscular system, the optimal time is 30 minutes;
• between the exercises it is impossible to do a long break, a maximum of 10-15 seconds to restore breathing;
• the number of repetitions is at least 10 times each element for 1 circle;
• the warm-up and the zamanka are mandatory;
• when using weights, weight is added gradually;
• the occupation should be started from the simplest exercise.

The program is selected individually, as a whole should look like this. Cardio exercises for abdominal muscles (Berpi, quick jogging with knees, jumping), legs (jumping sides, lunges, suco-squats with bouncing) and for hands (push-ups, tightening and bench dumbbells). To reduce the volume of the waist and get rid of the sides, you can add different types of twisting, turns and bar. Pumping muscles on the legs and buttocks will help attacks, quits with cargo, mahu legs, bridge.

To achieve a good result, work separate muscles. For example, on the first week to work on a chest and hands, on the second - above the stomach, on the third - over the buttocks and legs. Intensive training is able to improve health, get rid of excess fat, speed up metabolism and increase body endurance.

8 Myths about Cardio Training

Most people fear Cardio due to fictional myths. In fact, such a load with proper approach is not able to cause harm to the body.

1. You can lose weight only with Cardio. It is not so, it is impossible to reduce the weight without power correction. Frequent loads in the hall will only increase weight due to muscle growth.
2. The occupation should be started immediately from the exhausting exercises. It is impossible to give the body at once a larger load on all muscle groups in one day. It is better to work out one problem zone for one workout.
3. For one cardio, it is necessary to spend more than 500 calories. It is not necessary to strive for big numbers right away, it is better to focus on well-being and your muscles. If it is not possible to engage in a rapid pace, it is better not to do this through force.
4. It is necessary to remember the formula of proper fat burning. What you need to remember in training is the intensity and tempo of classes, as well as the amount of energy spent.
5. Classes on the hungry stomach helps to lose weight faster. Long-term exercise on an empty stomach will bring irreparable harm to the body, it is better to study 1.5-2 hours after meals.
6. Marathons makes it possible to say goodbye to weight quickly. Of course, marathons carry great benefit to strengthen health, but they do not reduce weight faster than the body can do.
7. Cardio and strength exercises are better done separately. Sometimes complex physical culture can bring greater efficiency than a separate execution of each type. After the complex, the body continues to lose calories for another 20-30 minutes.
8. 8. At high loads, it is possible not to change the power. It is impossible to lose weight without power correction. No physical activity is capable of burning all the extra calories.
   Exercise of training on an ongoing basis is able to strengthen the body by making it stronger and strong, as well as reduce weight. In addition to the entire Cardio, the exercises have a positive effect on the figure of both men and women. For a strong half, this is an excellent option to achieve a courageous figure, and for girls - a thin waist and elastic buttocks.

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

Cardio is any aerobic training, well, for example: riding a bike, step aerobics and much more.

In fitness / most often under Cardio, it is implied walking, running, elliptical simulator.

By the way, everyone is different. Someone chooses something one (for example, walking), someone souls an elliptical simulator, someone exercise bike, and someone generally combines everything for a variety ...

So, it is necessary to carry out such workouts when in your body the minimum amount of energy (carbohydrates). Only so fat will be burned in a maximum

There is a question - and when in my body a minimum of energy (carbohydrates)?

• In the morning, an empty stomach (after a long 8-10 hour sleep, there is no energy in your body (carbohydrates), because you didn't get them from anywhere, of course, if they are not a born at night.).
• After the power workout in the gym (because on the power training, the muscles burn the stocks of energy (carbohydrates) during the exercise with weight).
• Before bedtime (here is optional, because it depends on whether you follow the diet or not. If you have evening meals, there are protein foods, and carbohydrate (energies) - no, this period of time (before bed) is also effective for You have in your body again the lack of carbohydrates. But if the carbohydrates (energy) is - then this period of time is not for you).

What method of the above is the best? When is best?

The guys and girls, each of the ways is good, and has both its advantages and cons.

Most importantly, remember: Cardio for burning fat you need to be carried out when there is no or minimal amount of carbohydrates (energy). And all the boys of chiki-buffs 🙂

Because at low intensity, cardio will be burned only fat (without muscles).

And if the intensity is high, fat and muscles will be burned (which is not good).

Next to what I want to draw your attention is the duration of aerobic training (Cardio).

It must be long (from 60 60 minutes and more). Because such duration of aerobic load is very economical in terms of energy supply, i.e. It is spent what interests us (fat) but in small quantities, and in order to increase these amounts of fat loss - there is only one way out - extend time spending on this path (i.e., extend the time of the aerobic training (Cardio)). So long 🙂

Well, here, the main nuances. In general, the effective Cardio scheme for fat burning, in my opinion such:

• In the morning there is a cardio on an empty stomach (fast walking, from 60 minutes and more)
• After training, hold Cardio (fast walking, from 60 min +)

Now, I will tell you in detail how to properly conduct aerobic workouts during these intervals, in order to have you had an idea of \u200b\u200bwhat and how to do.

Cardio in the morning on an empty stomach

Woke up, nothing is! This is especially true for carbohydrates. No carbohydrates, for if you sin, the same carbohydrates will block the fat burning for you, and your entire aerobic training (cardio) will be up to one place ...

How to spend cardio? In a low pace (what I said, low-infinted training) is for example or fast walking or slow run. Your task is the duration of the workout (it must be at least 60 minutes in a low temperature).

During this cardio (you can and even need to be taken, which consist of three essential amino acids (leucine, isoleucine, valine) that will protect your muscles from destruction) So you will still save your muscle mass (muscles), and at the same time will burn fat.

After cardio workout, the longer you do not eat carbohydrates, the longer the fat burns! Therefore, go to the shower (not in a hurry) After half an hour, you can eat something protein (for example, eggs) and already the next meal can be eaten carbohydrates.

Cardio after training

Everything is simple here. First there is a power training (as a rule, it lasts no more than 45 minutes in naturals, more in the main article :), and after it is cardio (all the same actions, i.e. low-indense training for 60+ min + sweat than We do not eat carbohydrates longer \u003d the longer the fat burns, remember this).

Cardio before bed

This method will work well if you strictly hold the diet (do not eat carbohydrates in the evening).

After the cardio, there is no one can not, well, as in general, you can not only drink the portion of the Amino acids of BTSAA (not possible, but even I would say you need) and water (as you want).

There are other products (both protein and carbohydrate) after cardio before bed it is impossible, because you will block the fat burning background for a period of sleep, which is not good ...

Well, in general, something like that. I hope everything is available and understandable. Dare. All good)).

Until recently, it was believed that it was Cardio that was the best kind of training for weight loss, as it works for fat burning, and not on the growth of muscle mass. But then they published research data, which said that power exercises contribute to a much better weight reduction - and everyone has moved together to the "iron", having bought subscriptions into the simulatory rooms. Despite this, aerobic loads continue to be at the peak of popularity, and many remain true to them.

What it is

Cardiography is a type of physical exertion aimed at improving the work of cardiovascular and respiratory systems, as well as endurance. Used not only for the health of the body, but also for weight loss, as they are able to intensively burn the fat layer.

Examples: Running, jumping on the rope, burgping, twist the body, swimming, walking. There are exercises that combine cardio and power loads in themselves - the same pushups or plank. Do not distinguish them and engage only with something one: as practice shows, the greatest result can be achieved, competently combining both kinds (about how to do it right, we told).

Despite criticism, cardio is quite effective training for fast weight loss, because it allows you to spend a large amount of calories. Against the background of proper nutrition or diet with their help, you can achieve excellent results.

Action on the body

Cardiography is initially not intended for weight loss. Her main task is to improve the work of the lungs and hearts by regular training. At the same time, the body is experiencing colossal loads, and if he is initially not all right, he can seriously harm. Therefore, it is so important to represent that it will happen if you begin to engage.

Endurance indicators are increasing: the body acquires the ability to longer and faster performing different types of loads, which allows it to burn the maximum calorie quantity for the occupation.

Cardiovascular system is strengthened:

• blood circulation normalizes;
• toned heart muscle;
• vessels are becoming more elastic;
• stabilized pressure;
• reduced blood sugar and cholesterol;
• the risk of heart disease and vegetative dystonia decreases.

The work of respiratory organs improves. The subcutaneous fatty fiber is burned, metabolic processes are accelerated.

Cardigaries and power sports are used: they update the glycogen muscle reserves and improve their blood supply and nutrition. Some bodybuilders (most often women) use them to reduce muscle mass in some kind of defined zone when pumping it.

With regular and competently organized cardiovasculations, a person quickly reaches the desired mark on the scales and at the same time significantly improves its well-being. But all this is possible only in the absence of serious health problems. Therefore, it is pre-consulted with a doctor.

People who have just suffered a heart attack are sick with tuberculosis or other heartfelt and light diseases, such loads are contraindicated.

Calculation of heart rate

When cardiovascular, the pulse is important. It is due to the increase in heart rate (heart rate) an organism begins to spend an increasing amount of energy. First, the consumption is glycogen from the liver, and after 20 minutes intensive occupation, the process of fat burning is launched.

To calculate the upper boundary, the permissible heart rate can be used by the Formula of Carvionna:

CSS Max \u003d 220 - age (in years) \u003d number of shocks / minute.

After that, you can choose the pulse zone in which you will work.

Description of pulse zone

Depending on the physical training, the pulse zone choose quite easily: gradually move from the minimum values \u200b\u200bto the maximum. This will provide fast and efficient weight loss without harm to health. The moment of transition from one pulse zone to another every person feels himself or he can say a coach who watches your classes. Usually, each of them takes 1-2 months.

Therefore, organizing cardiotrans, it makes sense to acquire a pulsometer - it will make your classes more productive.

Intensity

VIIT (high-intensity interval cardiovers) and NICPT (low-intensity cardio at a constant pace).

When wifters, the maximum load at the limit of his forces and capabilities in a short period of time, and then for a small interval rests, restoring the breath and energy supply of muscle tissue.

At Nickt, the main task is to hold the pulse in the zone that you have identified for yourself, i.e. evenly distribute the forces at a rather long period of time.

Visual example: when the man has a man runs only 10 minutes, but with the maximum speed, trying to improve the result every time, and with Nickt, the run can take a whole hour, but at a constant pace, without taking into account speed.

It is believed that the best Cardio for weight loss - WIM, which:

• provide high speed;
• minimize catabolic processes;
• accelerate protein synthesis, which allows equating them to power loads;
• increase the consumption of oxygen, ensuring the effect of deferred fat burning;
• "Unload" the hormonal system;
• improve the indicators of the explosive force, i.e., increase the number of muscles working in basic exercises.

However, high-intensity interval cardiovers have significant cons:

• they are not combined with strength training, since they increase the time of the restoration of the muscles after them;
• contraindicated in injuries of joints, spinal curvature, violation of posture, bipolar disorder, increased infancy of the nervous system;
• not intended for beginners;
• can cause overwork, insomnia, reduce immunity;
• the most painful side effect is the overtraining of muscles;
• if an irregular organization can lead to the depletion of adrenal cortex and provoke a hormonal imbalance;
• it is tensed for joints and ligaments.

Therefore, despite the hype around the vite, low-intensity cardio is still safer and universally. It is appointed for treatment, recovery after injuries and operations, physical activity of pregnant women. And most importantly, everything can be performed, regardless of the level of physical preparation.

What includes

To make a program of cardiotrans, you need to know the basic exercises for them and those simulators, the work on which will give a load on the cardiovascular and respiratory system and will contribute to the weight loss (your article will help you choose a cardiotryman).

How much time to do?

Not less than 40 minutes and no more than an hour.

How many times a week?

For weight loss - up to 5 times. For weight stabilization - 3 times.

What is better to eat before Cardio?

Fast protein (eggs and milk) or whey protein and BCAA that need to be bought in the form of dietary supplements.

Slimming with the help of cardio is considered one of the most effective if you correctly organize training and supplement them with the corresponding power system. Their combination with power loads will allow you to become the owner of the perfect body and good health.

While strength training is important to increase your metabolism so that you would burn more calories at rest, but if you want to lose weight, you also need Cardio training for weight loss. But if you are not a cardio-amateur, then the prospect of obtaining the result in Cardio can be frightened. In addition, you may not even know what the cardio is the best in training in order to lose weight technically.

The lack of knowledge can lead to loss of interest in Cardio instead of loss of kilograms. Never be afraid! We are here to give you information about why Cardio training for weight loss matters, and then offer seven amazing training for fat burning that you actually want to do! They are much more fun (and easier) than you might think.
Advantages Cardio training
Weight loss will be a wonderful sub-product Cardio training for weight loss, but there will be so many other great advantages of Cardio. Check out these additional advantages of cardio exercises before we move to seven best Cardio weight loss workouts

1. Saves your heart healthy

Your heart is a muscle, like any other; To keep it healthy and strong, you need to work! You will keep your heart strong and reduce your risk of cardiac disease and other problem conditions. To improve the health of the cardiovascular system, I recommend at least 150 minutes per week of moderate aerobic load or 75 minutes of energetic exercises.

2. Enhances mood

Cardiovascular exercise causes your brain to release endorphins, good chemicals responsible for balancing your mood and maintain depressive thoughts. Many people call the principle of physical exercise as one of the steps they have taken to help in their general mental health. Even a lively walk may noticeably change your mood.

3. Enhances immunity

If you run, the notion that you lose your immune system, receiving in cardiovascular exercises in the open air, is nonsense. On the contrary, cardio exercises in most media makes your immune system stronger, helping you reduce your body to risk bacterial infection and prevent disease.

4. Helps circulation

Cardiovascular exercise improves blood circulation that helps your body get rid of toxins better and keeps you healthy. Bad circulation can lead to problems as a heart attack.

5. Enhances your weight loss

And yes cardio training will help you lose weight, like no other! If you start a new cardio mode, then you can see the results quickly. Yes, you need a power training to maintain healthy metabolism, but if you pushed yourself to moderate and high intensity, you will burn calories and fat efficiently during each cardio training.

Cardio training for weight loss in the hall and home

Here are seven cardio workouts that will help you lose weight!

1. Walking 300-400 calories / hour
Yes, perhaps the most simple, the most accessible exercise is a walk. Walking is not only an excellent way to burn calories, but also a low level of workout exposure, so almost anyone can do it. Now, if you want to burn calories and lose weight, you can't just go on a slow evening walk. In order to see the results you need a fast, moderately fast pace of walking to boost your pulse and burn calories. Regular fast walking can help you

• Maintain a healthy weight
• Prevention or treatment of various diseases, including heart disease, high blood pressure and type 2 diabetes
• Strengthen your bones and muscles
• Improve mood
• Improve your balance and coordination

The faster you go further and more often, the more advantages. So go out and go!

2. Running on the stairs1000 calories / hour

A simple staircase is your new favorite training tool. Walking, running, or jumping up, running on the stairs provide great calorie burning. Man per hour can burn 1000 calories. Of course, it is probably madly to run around the stairs for an hour! But this is optional.

That's what: a man weighing 90 kilograms. Will burn 102 calories when walking up and down the stairs for 10 minutes. It's a lot! Even better, you can make a big cross for 30 minutes or less, and burn more than the usual running workout. Look for an outdoor staircase next to you, which has more than one span. If the weather is bad, use this simple staircase span in your home.

3. Giri 800-900 calories / hour

Weight! This is a cannonic core-shaped weight that produces powerful, efficient workout. What you never have experienced before! Training weights combine power workouts with cardio for a complete workout. Giri can help you burn to 20 calories per minute, which is an equivalent of a 6-minute jogging. It is called to get the most out of your workout time!

The weights can be provided with high training intensity, higher than regular workouts in a shorter time. It is because at the same time cardio endurance, strength, balance and flexibility work.

4. rope 600 calories / hour

One of the best cardio exercises for weight loss is a rope! This is not only a blaster calorie, but also helps to build bone density, strengthens legs and makes your heart stronger. You will have to run eight minutes to burn more calories than you can burn on the rope.

5. VIIT 600 calories / hour

(High Intente Interval Training)Rose on yeast over the past few years. The fact that once was used to train only elite athletes is now basic and can be found in any gym and in all online training! High intensity The preparation interval is manifested in many forms, but the goal remains the same: to go through everything with the highest intensity in a short period, then go a brief recovery and do it again. These high intensity periods increase the needs of the body in oxygen, as a result of which the system for searching for oxygen burns more fat, the lower the intensity of the workout.

How do you do it? This can be done with running, cycling, elliptical simulators. The form is less important than the goal: high intensity. Most of the programs will make you work 20-30 seconds, with short 10-20 seconds break between them. The good news is that when it comes to withers you are 20 minutes enough time to make all the workout! A 20-minute session of vietit is a more efficient burning of calories and fat in general than a 60-minute jogging.

6. Cycling 600 Calories / Hour

Remember when you were a child and cycling was the best part of the day? Bicycle ride is a great way to get exercise, increase your heart health, strengthen the leg muscles and burn some serious calories. The open cycling ride is fantastic, and fills your need in fresh air and vitamin D.

7. Rowing 500-600 calories / hour

The simulator for rowing must be used! People can stay away from this simulator because they do not know how to use it, or, perhaps, because they mistakenly assume that it is just an exercise for the top of the body! This idea can not be more erroneous.

Rowing is a complete body exercise that worries biceps, triceps, shoulders, back, buttocks, trained tendons. In addition to all this, power training, keep in mind that the cardio advantages of rowing are intense! Fat is burning between 250-300 calories for a 30-minute session.
Give some of these cardio training to try to burn calories, keep your heart healthy, and speed up your weight loss.

Cardiovascular training and weight loss

Cardiotrans / aerobic exercises include the use of one and the same large muscle group (for example, legs), rhythmic, for 20 minutes or longer, while maintaining 60-80% of your maximum heart rate frequency. You should be able to keep a short break, making aerobic exercises. If you are choking during a break, you probably work too hard.

Examples Aerobic exercises include: walking, cycling, marathon / running, rowing, skiing, aerobics, jumps on the rope and swimming. However, some highly efficient aerobic exercises can be too intense for beginners, and therefore are not the best exercises for burning fat. Shockproof exercises, such as rope, jumping and running can not be perfect for those who are just starting to use fitness programs. There are ways to get around this, for example, using an elliptic simulator in the gym, which burns as much calorie, like a jogging / run, but not shockproof and therefore it seems much easier for a beginner.

Advantages of cardiovascular exercises

Cardio training for weight loss: Duration

During aerobic training, oxygen continuously enters your muscles. The energy required for aerobic / cardiovascular activities was originally derived from your limited glycogen supplies (carbohydrates). When these stores are depleted above the body turns into fat burning. That is why, if burning fat is your goal, you should strive for training for at least 30 minutes, since fat burning usually occurs after at least 30 minutes.
For maximum fat loss, you need to complete 40 - 60 minutes of continuous exercises, although some people can lose weight making less cardio. If you are led by a sedentary lifestyle, you can start with 20-minute sessions and increase duration as you become more prepared.

FREQUENCY

For maximum result, it is best to train 5-7 days a week. The only way to find out what suits you is best to trial and error. If you train 4 days a week for 30 minutes, and there is no weight loss, you can increase it up to 45 minutes per session 6 days a week. It is important that you give your body a vacation and took the day off.

Cardio training for weight loss: INTENSITY

There is a myth that in order to burn fat, you need to train with low intensity for a long time. It is true that a greater percentage of calories burned during the low intensity of fat exercises, compared with the high training intensity. However, you must remember that if you are working on low intensity Your total calorie amount will be lower compared to high training intensity.
This means that if you went for 30 minutes, you simply would not burn so much fat, as if you run for 30 minutes, even if burning fat more efficiently when you went. This is because you burned much more calories, when running a coward, despite the fact that it was not so effective, how to walk when burning fat, you still burned more "fat calories".
Sample
Cycle / low intensity / burn 100 calories from which 75% calorie calories \u003d 75 calories
cycle / High intensity / burn 250 kcal, of which 50% calorie calories \u003d 125 calories from fats
For weight loss, you must burn more calories than you take. Therefore, an attempt to focus on burning calorie will not help. The goal is to burn as much as possible. Thus, to burn as much calories from fat as possible, you must perform longer exercises with moderate or high intensity. Mainly increase the intensity to such a high level, which you can withstand for 30-60 minutes; This is your "training zone". As a rule, it is 60% (moderate intensity) - 80% (tough) of your maximum heart rate. If you do not train some time, it is a good idea to start with moderate intensity and increase it as you become stronger and more and more prepared.

If you are already doing Cardio training for weight loss, then make it stronger, increase your intensity. Start by adding 2-4 minute intervals at or 2 higher than you are currently prepared. Gradually increase the time of the intervals of higher intensity until you can make 30 or more minutes at a new higher level. Then repeat the cycle.

For maximum weight loss results, Cardio

• 5 - 7 days / week
• 40-60 minutes of continuous training
• 60-80% of the maximum heart rate frequency

CardInaping the best means for weight loss
You still doubt how to lose weight? The basis of cardio training is highly intense and low intensive exercises. In which our desired fat burning occurs.
Bikerogulka Great Cardio. Does not require high skill. You only need to have a bicycle. You can also lend him to friends, relatives, well, or rent. Excellent cardio training for weight loss you 100% provided.
Running or walking in a moderately fast pace. In addition to correctly selected shoes, you have nothing more. And perhaps an excellent selected plate sheet.
Swimming. I consider it the best aerobic load. Swimming not only develops all muscle groups, but also normalizes our general physical condition.
Infinite number of simulators in the hall. The main plus of these simulators is the ease of exercise. The main right technique in execution.
There is a sufficient amount of exercises at home. Intensive pushups, running on site, plank, bike, use of steppes, shuttle running on the sports grounds, running with a high lifting of the thigh and T d ...
Everyone can make up their Cardio training program for weight loss. By choosing from a variety of exercises suitable for their age weight and general physical condition. Do not forget about contraindications if you doubt your health better to contact your doctor for advice. The main thing is not to harm your health ...

Cardio training the best way to lose weight

The key to weight loss, remain in the calorie deficit. Calories are introduced into your body through food; Various products have different calories. Your body uses calories as a source of energy.
While the diet is the most important factor when it comes to losing weight, the exercises also play an important role. For example, a 29-year-old girl who weighs 100 kg, 155 cm in height and practically does not do physical exercise, there must be about 1550 calories to begin to lose weight. If the lady trains 3-5 times a week and consumes 1550 calories, it will begin to lose weight with a much faster intensity.
Numerous studies were held to determine how effective various types of exercises when trying to lose weight and what are the most effective. In the simplest sense, the exercises can be divided into two categories: Cardio training for weight loss-and strength training.
What is Cardio training for weight loss?
Cardio or cardiovascular exercises are a type of exercise that basically focuses on your heart and lungs. Cardio can be done outdoors in the gym or even at home.
There are many different types of cardio exercises, including walking, running, cycling, rowing and swimming. The exercises mentioned are burning various calories, and the intensity with which you do them is also an important factor.
Here are some examples
Walking-burns about 300 to 400 calories per hour
If you go within an hour at a moderately fast pace, you will burn about 300,400 calories. There are, of course, various factors that affect how many calories you will burn, including your current weight, the speed with which you go and distances.
For example, a person who weighs 70 kg and runs 6 km in one hour along a flat surface, burns about 350 calories. If the same person passes 7 km along the surface with a slope of 4% for an hour, it will burn about 575 calories. Such cardio training for weight loss is perfect for you if you like to do outside the gym.
Running burns about 600 to 700 calories per hour
Running is more intense cardio than walking and, therefore, burns more calories, about 600 per hour.
However, again, as when walking, intensity, distance, from these factors will depend how many calories are burned. Running mainly uses leg muscles. You can either run on a treadmill where you can control speed and intensity or in the fresh air.
Swimming-burns about 600 to 700 calories per hour
Swimming is often considered the best Cardio for weight loss, because this is the full work of your body. This means that it develops many different muscle groups.
If you swim within an hour, you will burn about 600,700 calories. Again, your current weight and intensity with which you float will determine the total number of calories used.
Rope
The rope is one of the most intense forms of Cardio. Performing an exercise with a skipper work your legs and hands, it helps build a balance, endurance and speed, so the boxers are so popular.
Due to its intensity, jumping with a skip can burn to 1000 calories per hour. However, since it is quite high intensity and requires a fair amount of practice and skills, most people will be able to do it only for 10-20 minutes. It is important to have the right technique.

Best Cardio Slimming Slimming High Intended Interval VIIT Training

Vietit includes alternation between the super intense and standard pace of exercises. For example, the run quickly, as you can, as you can for 30 seconds, and then running the coward at a slow pace for a minute, for 15-30 minutes is an example of vite.
Viit has a huge impact on your body and because of this you burn fat and calories within 24 hours after you cease to exercise. Therefore, even if you sit and do nothing the next day after training, your metabolism will be strengthened.

Cardio training and strength training for weight loss

Cardio training for weight loss plus power training will give the maximum effect when weight loss. You can perform cardio or after the power workout or before. Also possible on any day when there is no power training to hold Cardio. For example, Monday Wednesday Friday strength training, Tuesday Thursday Cardio. With such a scheme of physical exertion, you will get the maximum effect when weight loss.

Cardio training for weight loss output

If you want to lose weight, then I would personally advise you to make cardio and use highly intensive training plus strength training. If you can, add high intensity intervals in training very effectively when. If it is difficult for you at the beginning, do not overcome. Instead, gradually increase your stamina.
The most important thing is that you need to note when trying to lose weight, this is what you need to follow your diet. Cardio training for weight loss will strengthen and speed up the effect.

Cardiography in the Hall for Girls is not only a treadmill, but also exercise bike, elliptical simulator, rowing simulator, jumping with a rope, swimming. Cardiography is usually preceded by power, because they help heat the muscles, enhance blood circulation and saturate the cells with oxygen. In order for cardiotranslations to help effectively burn calories, you must follow several basic rules.

1. Healthy food: consume less calories than spending.
2. Follow the water balance in the body: water is involved in metabolic processes, and enough water is needed for accelerated metabolism per day.
3. Regularity: To burn fat quality, you need to adhere to systematically. Several workouts per week for 40 minutes will help you quickly bring the body to the desired tone.

Cardiography in the Hall for Slimming: What you need to know

Cardiography for girls contributes not only to burning fat, but also to strengthen the heart muscle, the production of endurance and the acquisition of the tone of the whole body.

Cardiography for weight loss is divided into 2 types of load intensity.

Popular

1. Low-intensity cardio and high-intensity - types of workouts for beginners, the load on the joints is small. Heart rate (cardiac frequency) 55-75%

• Such types of cardio are suitable for people with overweight.
• Such training should be lasting in time.
• Such workouts are well completed after the power load.

2. High-intensity cardio (70-80% CHSS) - these training burns a much larger calorie, most effective for active weight loss.

• Accelerate metabolism.
• In short by duration.
• Do not do after power training (negative impact on the muscles).
• Do not fit beginners and overweight.

It is better to alternate the days of cardio and strength training, but if there is no such possibility, you can start with cardiography and finish it in the hall in the hall, but in this case it should be low or medium-intensity cardio.

Cardiography in the simulator room for girls: program

The cardiovery program before and after the power is based on individual indicators. Age is important, body parameters (height and weight), CSS indicators and state of health. However, there are general moments that will help build a training program for themselves and their physical capabilities:

To get rid of excess weight, cardiotrerization should take 20-60 minutes before the start of power exercises. It is not recommended to engage more than 60 minutes: it can lead to muscle burning, which are important for body tone and beautiful silhouette, so it is important to combine cardio and power.

• To achieve the result, do in the hall 3-4 times a week. 40 minutes before the power training will be quite enough. After the end of the power exercises, you can add another 20 minutes Cardio.
• Cardiography for beginners should begin with 10-15 minutes of ordinary walk or running at a moderate pace. Only after the weight gradually starts to leave, it will be possible to start full-fledged classes.
• Build the load gradually, focusing on its EFS indicators, physical training and well-being. Every week you can increase the time of cardiotrans or their intensity for 5 minutes.
• High-interval cardiovers are undesirable to perform in front of the power: the muscles do not have time to recover. In addition, such workouts are not suitable for beginners.
• The optimal cardiac program in the hall for girls: 40 minutes of medium-intensity cardio (treadmill / bike / ellipse / swimming, etc.), 30 minutes of power training and again 20 minutes Cardio in moderate pace.

Cardiography in the Hall for Slimming: Exercise Program

Choose 1 or 2 types of exercise to start and finish training in the hall with the same type of cardio or, for example, to start classes from walking, and after the power workout add to the program swimming.

Walking

• 300-400 kcal in 60 minutes.
• Suitable for newbies.
• Suitable for execution in front of power training.

Cardiography program:

• Walking in low pace - 50-70: heart rate.
• Frequency: 3-4 days per week.
• Duration - 20-45 minutes.

Run

• 600 kcal in 60 minutes.
• Suitable for beginners (running at moderate speed).
• Burns a lot of calories.
• Obsolete metabolism.

Cardiography program:

• Running on medium speed - 65-85% heart rate.
• Frequency: 3 times a week.
• Duration: 20-30 minutes.

Bicyclerenager

• 600 kcal in 60 minutes.
• Burns a lot of calorie during running.
• Suitable for beginners and those who have long been engaged in the hall.
• Senses the muscles of the legs.

Cardiography program:

Frequency: 3 times a week.

Duration: 30-45 minutes.

Elliptical simulator

• 600 kcal in 60 minutes.
• Includes in the work of the muscles of the legs and buttocks.
• Fits beginners.

Cardiography program:

Frequency: 3 times a week.

Intensity: 30 45 minutes.

Trainer "Rowing"

• 840 kcal in 60 minutes.
• Burns the most calories.
• Enhance all muscle groups.

Cardiography program:

Frequency: 3 times a week.

Intensity: 20 25 minutes.

Swimming

• 600 kcal in 60 minutes.
• Burns a lot of calories.
• Activates all muscle groups.
• Suitable absolutely to all.

Cardiography program:

3-4 times a week at any pace or style for at least 20 minutes for training.

Jumping with a rope

• More than 1000 kcal in 60 minutes.
• Burns the most calories.
• Training is dangerous for knee joints.

Cardiography program:

5-15 minutes before and after the strength training, in 10 minutes you can burn 150-200 kcal.