Cardio workout types of exercises. Cardio workout: how to do cardio correctly? Basic endurance cardio workout

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1. Improving heart function... The heart muscle should be tense in the same way as the others. Regular and controlled increase in load leads to an improvement in the process of pumping blood and a decrease in heart rate at rest.
2. Lung health... Thanks to cardio loads, the muscles involved in the breathing process are strengthened. As a result, the work of the lungs becomes easier - breathing becomes easier.
3. Improving blood pressure... Aerobic training increases the number of red blood cells that provide oxygen transport. Exercise lowers cholesterol levels, helps burn calories and maintains healthy blood vessels.
4. Improvement... Exercise increases your metabolic rate. This responds to the rapid melting of accumulated fat deposits and the prevention of new stores.
5. Improving hormonal levels... Aerobic training promotes the production of hormones that prevent the onset of depression. It becomes easier to live psychologically - it is easier for a trained person to endure stress.
6. Deep sleep... People who practice regular cardio fall asleep faster. In addition, their sleep is deeper and better - due to the balance of sleep phases, the body is fully restored.
7. Improving bone health... Half an hour of cardio several times a week increases bone density. This is especially true for the elderly. A very common cause of hospitalization is a hip fracture. Strong bones improve sad statistics.
8. Prevention of diabetes... Aerobic exercise improves the ability of muscle tissue to process glucose. Thanks to exercise, the blood sugar level is maintained at the proper level - the number and amplitude of its jumps are reduced.
9. Increased endurance... For many athletes, this is the main reason. Cardio training increases the body's ability to store energy and use it sparingly.

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When losing weight

The mechanism of weight loss is based primarily on the body's ability to store energy quickly. The body takes such energy from carbohydrates, and stores it in the form. To begin to melt fat, you must first use up glycogen, which is stored in the muscles and liver.

For this reason effective cardio workout should be either continuous or intense (interval). In a fat-burning context, it is best to give yourself an aerobic exercise immediately after anaerobic - after strength trainingwhere glycogen is depleted. Another a good option - in the morning on an empty stomach, when glycogen stores are also depleted.

Example. Many run regularly. But their run lasts 20-30 minutes. Jogging intensity is low. During this time, the body manages to deplete glycogen stores, but does not have time to get to fat. With the first meal, glycogen stores are replenished. To get the fat burning effect, you need to jog for at least 40-50 minutes.

With any cardio exercise, it is imperative to eat right. You can't get it without slender body... Yes, deficiency is theoretically possible with an illiterate diet. But at the same time it will be quite difficult to count, and it is also very likely constant feeling hunger, because if the entire diet consists of fast food or sweets, it will be small. With the right diet high in protein and complex carbohydrates, you will be full all day and full of energy.

Important! Cardio training and proper nutrition go hand in hand.

What does science say?

Which is more effective - cardio or strength training? A group of researchers gathered experimental subjects and divided them into 4 groups:

• control;
• doing 30 minutes of walking 5 days a week;
• exercising for half an hour on simulators 5 days a week;
• mixed - those who practiced 15 minutes strength training and 15 minutes of aerobic (also 5 days a week).

The experiment lasted 12 weeks. The best results were shown by groups 4 and 3 - minus 4.4% and 3% fat, respectively. Strength and combination training proved to be more effective than pure cardio. You can read more about the study.

No less interesting is the study comparing the effectiveness of aerobic exercise and diets. This experiment, which lasted about a year, involved more than 400 women. As in the previous case, the participants were divided into 4 groups:

• practicing diet;
• doing 45 minutes of light cardio 5 days a week;
• combined;
• control.

Results: a year later, fat loss in the 1st group was 8.5%, in the 2nd - 2.5%, in the 3rd - 10.8%. That is, the most effective strategies were diet and a combination of proper nutrition and aerobic exercise. But what is pure cardio? Cardio itself leads to minimal fat loss. If at the same time during the day you run into a surplus of calories, you can completely forget about losing weight in the long term.

Let's make a reservation that the experimental loads were moderate. If the training were less gentle, the results would probably be different. But in any case, research shows that combining exercise with diet is more effective. Learn more about the experiment.

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Types of cardio workouts

There are many types of aerobic training - from running to dancing and fiddling in the garden. The most popular options:

• walking incl.;
• low and medium intensity running;
• swimming;
• bicycle riding;
• circuit training;
• step aerobics;
• jumping rope;
• lessons on the orbit track.

Do not forget to make sure that the pulse does not go into the anaerobic zone (over 80% of the MHR). This indicator is quite easy to achieve for poorly trained people with, for example, intense circuit training.

The relationship of various types of cardio with calorie loss is shown in the table (indicators in kcal, burned in 30 minutes):

Cardio type	With an athlete weighing 55 kg	With an athlete weighing 70 kg	With an athlete weighing 85 kg
Running (10 km / h)	375	465	555
Jumping rope	300	372	444
Exercise bike	210	260	311
Step aerobics	210	260	311
Ellipsoid	270	335	400
Rowing machine	210	260	311
Swimming	300	372	444
Slow aerobics	165	205	244
Intensive aerobics	210	260	311
Crossfit	240	298	355
Water aerobics	120	149	178
Hatha yoga	120	149	178
Walking at a calm pace (4 km / h)	83	105	127
Walking at an energetic pace (6 km / h)	121	154	187
Circular training	220	280	340

Which workout to choose?

The choice depends on the initial state of the person and the tasks that he sets for himself. The most popular option is running. But it is not suitable for those who suffer from too pronounced obesity. Heavy weight creates pressure on the knees - after a while, the likelihood of serious problems is high.

Regardless of potential problems, the choice should be based on the effectiveness of training, as shown in the table above. Most effective options of the above - jogging, ellipsoid, swimming and jumping rope.

The choice is tied to the capabilities of the students. Going to the gym or jogging in the park, for various reasons, is not available to everyone. In this case, home workouts are preferable.

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What is important to consider when doing cardio at home? The same aspects as in other cases - tracking the pulse, accounting for lost calories, taking care of the joints. If you don't have a heart rate monitor at hand, you can focus on breathing. If the load is too high, it will go astray - it will be difficult to talk.

The home athlete has a ton of exercises in his arsenal. For instance:

• Running in place is a good alternative normal running... "Run" with intense trampling from foot to foot, with alternate knees lifting, with heels touching the buttocks - diversify the training.
• Jumping in place - alternate quick, shallow jumps with squat movements.
• - crossfit exercise.
• Elements and dances.

It's great if you have an exercise bike at home. Without taking up much space, it will help to cope with overweight and other problems that fall within the "competence" of cardio. The abundance of aerobic exercise leaves no reason to give up cardio loads - you can do it in any conditions.

Contraindications

Cardio training is contraindicated in people who have had a stroke or heart attack. You can not burden the heart and those who suffer from high-grade hypertension. In their case, only light gymnastics.

Before starting to exercise, be sure to take into account the condition of the joints. Herniated discs, sore knees, recent surgeries or fractures are reasons to approach the issue very carefully. Asthmatics and people suffering from obesity should also consult a doctor.

You cannot train when:

• ARVI;
• acute allergies;
• menses;
• stomach and duodenal ulcer;
• exacerbation of chronic diseases.

In addition, beginners are not allowed to use the intensity with which experienced athletes work. You need to start with light loads, gradually increasing them and your level. In this case, you need to remember about the heart rate range.

Cardio Guide: Telling Who, When, and How to Do Cardio.

Do I need to do cardio in general, when exactly do I need to do cardio and in what volumes? The zozhnik understands everything related to cardio.

What is cardio

The name "cardio" actually comes from the Greek word kardio - heart. Therefore, in theory, cardio training is training of cardio-vascular system... However, in fitness gyms, any aerobic exercise: running, walking on an ellipse, cycling and most group activities.

Actually, cardio training, namely training of the heart and cardiovascular system, is most effective at a certain heart rate range, so you need to constantly monitor it.

Your personal range can be determined accurately and individually by passing a test on a gas analyzer (here).

Or just use a rough formula: 220 - your age \u003d your maximum heart rate ... Keep your cardio workout in a heart rate range of 60% to 80% of your maximum heart rate. Accordingly, for a 30-year-old person, this range is approximately 114-152 beats per minute. If you train below the lower limit, training will not bring tangible benefits, if higher and without proper preparation, it can do harm.

This is how the "cardio" and "fat burning" zones are marked on the simulators, but do not rush to believe them.

The topic of the pulse zone of fat burning is also very popular (perhaps because it is often noted on cardiovascular equipment in fitness rooms): this zone is also determined individually on a test on a gas analyzer and it is slightly lower: about 60-70% of maximum heart rate (115-135 bpm for an average 30-year-old person).

Most importantly, though, cardio for fat loss can be as effective as any other activity, but strength training is best (see below: why cardio isn't the best way to lose weight).

Who needs cardio and for what purposes?

But first, we will tell you to whom and in what cases. cardio recommended:

1. Actually, regular moderate cardio training specifically to keep the cardiovascular system in order and in general to prolong life.

Cardio helps during the fat burning period, and interferes with the mass gain. Take your pick.

2. If you are building muscle mass, then increased cardio training is not recommended, since their effect on muscle growth is somewhat opposite to hypertrophy. However, while “drying”, the presence of cardio in your training plan (but only in conjunction with strength) will make fat burning even more effective.

3. If you are losing weight, adding cardio to strength training is also a good idea. Ultimately, anything that increases calorie expenditure is beneficial to weight loss. But remember that cardio is not the best effective method exercises for weight loss.

4. If you practice cyclical views sports and you need to develop your endurance - cardio will help you.

5. Cardio as recovery. Light loads have a beneficial effect on the speed of recovery - we are reading about overtraining and its dangers.

Cardio is not the best way to lose weight

This is generally the most common misconception: women, fearing to "swing" and hoping to lose weight, storm the ellipses in all fitness rooms in the world. However, fears about "swinging" are completely unfounded, and we have written more than once that this is completely impossible without steroids and hormones. But the use of exclusively cardio workouts for weight loss is quite a working option, but it is even more effective to add strength training.

Yes, indeed, say, 45 minutes of cardio can “burn” more calories than during equal time strength training, but the overall effect on weight loss may be worse.

But strength training burns your fats not only during exercise, but mainly during rest, after your workout, significantly raising your overall metabolic rate. In addition, even a small amount of muscle that you can get from strength training (for example 5 kg) requires additionally 50-75 kcal per day to your usual diet is just for their maintenance, and this is without taking into account their work, for which they also need more energy. This increase in calorie intake makes it a little easier for you to maintain a slight calorie deficit and burn fat on a consistent basis.

The best effect on fat burning is provided by a combination of full strength training and cardio training. In order to lose weight, fitness experts recommend flavored 2-3 strength training per week with 2-3 cardio workouts for 45-60 minutes. Moreover, it is advisable to carry out them on different days, and even such a volume of training can not be afforded immediately, but at least with an average level of readiness for loads - that is, if you already regularly go to the gym and manage to recover.

How long does it take to do cardio

Experts advise doing cardio for at least 30 minutes in order for the workout to have at least some effect. But do not forget that if you are a complete beginner in the gym, then you need to start with light 10-15 minute workouts and gradually increase the load.

Keep in mind that doing cardio for more than an hour can negatively affect muscle growth. Scientists have found thatalthough aerobics "burns" fat, but after an hour of exertion, the body switches to muscle tissue... After 2 hours of cardio training, the body loses up to 90% of leucine - an important amino acid, including essential for muscle growth.

Multiple "Mr. Olympia" Jay Cutler does not hesitate to cardio during the period of fat burning.

Here is what one of the most famous jocks in the world, Jay Cutler, says: “ in preparation for the competition, I decided to put pressure on aerobics and lengthened aerobic training to one and a half hours. Immediately I noticed that there were less strength, the muscles "shrank" and lost their usual elasticity. Since then, I have been doing cardio for no longer than 45-50 minutes.“.

Cardio + power

We repeat that muscle building and fat burning are in many ways competing for the body, which means that cardio is not recommended during the period of muscle building, but vice versa during the period of "drying".

In this case, it is recommended to do cardio on a separate day, but if you have to combine it, then it is better to do cardio training after strength training. Starting with cardio will use up glycogen and this will lead to a decrease in muscle strength, which means you will not be able to load the muscles enough in the “strength” part of the workout.

But remember that fat burning is not a type of workout, but a set of measures. First of all, you should eat less than you spend, and so that muscles do not leave your body along with fat, you should maintain them with strength training and a high protein diet (1.8-2.5 g per 1 kg of body weight per day).

Intense exercise trains the cardiovascular system and burns fat reserves. Workout quality is related to frequency heart rate, which is easy to calculate using the formula.
Without calculating optimal heart rate values, exercise will be a waste of time.

• For men: 220 minus age and plus 10% reserve;
• for girls: 215 - age + 10-13%.

The following selection of home cardio exercises will help you burn fat, choose the techniques that work best for you and practice them on a regular basis.

Fat burning begins at a stroke rate above 130, 20 minutes after the start of exercise, when glycogen stores are used up.

Plyometric push-ups

This type of push-up for the entire body musculature.

1. We freeze in the support lying. The heels and crown form a straight line.
2. We go down until the chest touches the floor.
3. We sharply push off and soar upward, having time to clap our hands in flight.
4. We land carefully (13 times).

Explosive cross push-ups

One of the best body drying practices. The stronger the push from the floor, the more actively the muscles work, and the fat melts.
Loaded: triceps, chest, quadriceps, broadest back.

1. In a lying position, we rest our palm on the ball (damn it from the barbell, an encyclopedia), go down.
2. With an explosive movement, we tear ourselves off the floor, land with one hand on the support, the other on the floor.
3. Repeat for the other side.
4. Changing hands after each action increases tension in the body and forces you to concentrate on balance (2 minutes).

Dumbbell Row Version

Strengthens shoulder joints, abdominal and gluteal muscles.

1. We rest our palms on symmetrically located dumbbells.
2. In the push-up process, focus on the abdominal muscles.
3. In the upper position of the body, we pull the right dumbbell to the belt, after returning to the IP we change the sides (12x3).

We train buttocks, shins, abs, front of the thigh, build up explosive power.

1. Feet in line with shoulders. With bent arms, hold a dumbbell near your chest.
2. We squat, jump forward, simultaneously squeeze the dumbbell up.
3. We land softly, return the hands with the projectile to the starting position.

We start with 1 minute in 2 sets.

"Military jump"

Exercise for all musculature.

1. IP - a classic stand, raise your hands up.
2. We squat down, with the help of a jumping movement, we take the classic bar.
3. We do push-ups at a pace, at reverse order we accept the original position.

If it is very difficult, in changing the position of the body we do without jumping. (6-8x2).

Jumping out

Muscles: calf, abdominal, gluteal, triceps thighs.

1. In a standing position, the fingers of both hands are closed at the back of the head.
2. We lower the pelvis to the horizontal with the floor, push the body upward with a springy jerk (10x2).

The technique can be replaced. In 10 minutes of training, almost 200 kcal burns.

Squat work: quads, lower back, legs.

1. Girls take dumbbells up to 5 kg, men a couple of times more.
2. We lower our hands with shells along the body.
3. With a straight back, we squat smoothly.

If you want to complicate the technique, squeeze the dumbbells up (10-15x3).

In that working bottom part torso.

Movement # 1

1. Squeeze the shells in the lowered palms.
2. One foot is in front, the other is carried far back.
3. With a straight body, we squat until the knee touches the floor of the outstretched leg (12 times for each limb in 2 sets).

Movement # 2.

1. With weight in our hands, we alternately step forward;
2. squat.

We pay attention to the technique - we bend the knees at right angles, keep the body straight.

Lunges on one leg

between the quadriceps, buttocks, inside hips. It is desirable to carry out with weighting.

1. Holding the dumbbells in our hands, we put one foot with the back of the sock on a bench.
2. With an even body, we squat on the supporting limb.
3. To increase tension, set the foot of the dominant foot away from the platform. (10x4).

Climbing the platform

Active: legs, hips, abs, buttocks.

1. Holding the shells, we rise to the stool.
2. Raise your knees above your hips.
3. Attach the other leg or leave it free.
4. In the second case, it is difficult to maintain balance. (15x3).

Technology has alternative - step aerobics.

In the absence of a platform, we use a step or build a podium of 25-30 cm from available tools (books, bricks).

1. We put the right bent leg on the platform, slightly tear the left leg off the floor, raise it, lower it again and put the right one to it. Repeat from the left leg
2. We attach the second to the foot on a hill, in the same sequence we return to the IP (we work from half an hour).

Loaded: abdominal, deltas, triceps.

Movement number 1.

1. We stand in an emphasis lying down so that the position of the body is associated with a stretched string.
2. Without lowering the pelvis, we move forward to the line of the head, we return in the same order.

Movement # 2.

Accent: quads, shoulders, back.

1. We fall on 4 limbs.
2. The muscles of the core are tense, the back is slightly arched.
3. Body weight is distributed between the crown of the head and the feet.
4. We make a “step” forward with our hand, while bending the opposite knee.
5. We bring it to the chest, immediately "step back".
6. Repeat at a pace for the other side (13 times).

"Caterpillar"

Another great cardio exercise for home use.
The technique is designed for pumping all muscle groups.

1. We stand up straight with our hands down. We take the pelvis back, bend at the lower back until the palms rest on the floor.
2. We step forward on our hands until the body is parallel to the floor.
3. Having taken an emphasis while lying down, we strain the abdominal muscles, turn the body to the side, and stretch the arm up. Freeze in static for 40-60 seconds.
4. We mirror the actions for the other side.

To complicate the task, we take shells with a small weight. We "walk" on our hands for 2 minutes.

Kicks

This cardio exercise for the home can be done if you have a pear and its likeness.

The kick boxing exercise builds endurance and engages all muscles.

1. The feet are wider than the shoulders, the knees are bent, the clenched fists are kept at the level of the chin.
2. When moving forward and backward, we strike with the heel, to the side - with a lateral leg lift.

At the end point, the knee is not fully extended. We work on a wide scale, putting strength into the blow.

"Sawfish"

Accent: press, shoulders, back, arms, buttocks

1. We lie down on the floor with an emphasis on elbows and socks.
2. For better sliding of the feet, we put a disc or towel under the toes.
3. Transferring the load to the arms and shoulders, we perform rhythmic body movements, push the body back with our shoulders.
4. We return to the forward position without the help of our legs (2 minutes).

"Plie"

The purpose of the technique - to feel the work of the hips, abdominal muscles, tension in the lower back.

1. From the straight position of the body and broad staging legs, turn the feet out. We hold the dumbbell with both hands in front of the chest.
2. We draw in the stomach to the spine, straighten the shoulders.

We linger in static for 30-50 seconds.

Alternative exercises

If you have done a home cardio workout and want to work out in the fresh air, then use the following outdoor techniques.

• Running in place with high knees.
• We overcome the obstacle course. We jump over the benches at speed in the park.
• We get up in. We take our hands off the floor one by one and put them on the opposite shoulder.
• We go up the stairs through the step.

The proposed techniques are relevant for separate, combined training with alternating aerobic and strength practices.

To get the effect of cardio training at home, we work 5 times a week, burning 500 kcal per lesson.

Cardio is an aerobic exercise aimed at strengthening the cardiovascular system, activating metabolism and burning fat.

The most popular and effective types of cardio workouts

There are many types of cardio workouts that have different effects on a person. If the goal is fat burning, then the intensity of the load should increase gradually, which gives the body the opportunity to adapt to stressful conditions.

The most common types of cardio workouts are:

• Interval training is high intensity and alternating difficulty levels with short rest periods. 15-20 minutes exercise on a stationary bike alternates with jumping rope, squats and other elements.
• (not for beginners).
• Aerobics - gymnastics consisting of aerobic exercise accompanied by rhythmic music.

Among the most popular cardio workouts, the following are worth highlighting:

Run. Despite the fact that it belongs to the main types of cardio training, people with injuries cannot do it. knee joints... Everyone else is advised to combine running with other types of cardio workouts. When running at a speed of about 8 km / h, about 6-7 kcal per kg of weight are consumed in 60 minutes of training.

Swimming. Is one of best views cardio, which strengthens not only the cardiovascular system, but also the muscles of the press, legs, arms and the spine. Swimming with a crawl at a speed of more than 2.5 km / h allows you to burn up to 480-520 kcal in a 60-minute training.

Bike Is a safe alternative to jogging as it does not injure joints from shock loading. Riding a real bike will burn more calories than an identical time on a stationary bike. The number of calories burned depends on the intensity of the load and the landscape: a trip at a speed of 15 km / h or a long climb uphill forces the body to burn up to 750-820 kcal.

Volleyball, tennis and a number of others game types sports helps to strengthen the cardiovascular system, as well as increase strength, endurance and flexibility. While playing tennis or basketball, the body spends about 4-5 kcal per hour for each kilogram of weight.

Elliptical Trainers today are present in virtually every gym... Unlike treadmills, they mimic running or walking uphill, which burns more calories and activates the natural mechanism for breaking down sugars and fats. For an hour of step aerobics, about 6.5-7 kcal is spent per kilogram of weight.

Intense workout in the gym capable of burning up to 7.5-8 kcal. Extremely effective in getting rid of extra calories is running up the stairs, which burns almost 13 kcal per kg per hour. You can complicate the exercise with additional weights. For the most impressive results, it is best to combine different kinds cardio training.

Home cardio

Without props and accessories:

1. Running in place (with a high knee lift). 1 to 2 minutes at the fastest pace.
2. Climber. 10 to 20 times per set.
3. ... 2 to 5 minutes.
4. ... 15 to 30 burpees in one set.
5. Plyometric push-ups are on the verge of strength training and cardio training. To complete them, you need to lower yourself as much as possible to the floor level, touching the coating with the tip of the nose, then forcefully push your own body so that the palms come off the hard surface, and then cotton is made. The main thing is to watch out for a soft landing so as not to break your nose or chin.

With additional inventory:

1. Jumping rope. 1 to 5 minutes at the fastest pace.
2. Exercises on the step platform. These exercises, as a rule, add up to a whole complex (step aerobics) and the workout takes from 20 to 60 minutes.

These elements are recommended to be used as an integral part circuit training... Spending 30-40 minutes three times a week can significantly improve endurance, strengthen the cardiovascular system and tighten muscle tone.

How to do cardio correctly

The time for cardio loads is selected on an individual basis, however, most experts recommend carrying out such workouts in the morning. It is during this period that the body is on the rise of its strength.

If you start from food intake, then proceed according to the following scheme:

• On an empty stomach in the morning, if the cardio loads are low and up to 15 minutes in time. Roughly speaking, it will be the usual morning exercises.
• Sated, after 1.5 hours from a meal. It can be intense workoutson which you give all the best.

The basic rule successful training is focusing on heart rate (heart rate). In order to calculate the maximum allowable heart rate during training, you should use the following formula:

1. For women: subtract your own age from 214;
2. For men: subtract your own age from 220;

Bring up the intensity training process it is not worth it to the maximum indicators, since fat begins to be burned at a heart muscle contraction rate equal to 65-70% of the maximum permissible threshold.

At the initial stage, the duration of the workout should vary within 15-30 minutes. However, during this period, the body mainly consumes glycogen contained in the muscles and liver, and only after that it is taken as fat reserves. therefore total timespent on training should aim for an hour a day.

One of the main components of a successful workout is the attitude and motivation of the athlete.

• It is worth periodically alternating the pace and performing several different exercises in one day.
• A well-chosen musical accompaniment or a film can improve mood and distract from thoughts of fatigue.
• On strength training days, prolonged cardio is not recommended.
• If it is not possible to practice outdoors, it is recommended to ventilate the room, providing fresh air during the training process.
• Best sportswear for such activities - one that is made of natural breathable fabrics. If you are jogging outside during the cooler weather, check out.

Interval cardio

Interval cardio is the best solution for those who want to get rid of extra poundswhile maintaining muscle mass. Such training has a positive effect on the process of fat oxidation and blocks the production of special enzymes that provoke their deposition.

In order to replenish metabolic balance, the body throughout the day from the end interval training continues to actively expend calories, preventing them from being deposited in the form of a fat layer.

This type of workout consists of high-intensity intermittent exercise, in which a high load is alternated with short rest periods and low-intensity exercise. The length of the intervals ranges from 7-8 seconds to several minutes. It is necessary to calculate them individually, gradually increasing the intensity of the load. The following equipment will be useful for interval cardio training:

• treadmill;
• hand rowing simulator;
• ellipsoid trainer;
• skipping rope.

An example of an effective interval training is the following algorithm: after a mandatory three-minute warm-up for the next half hour, fast running (1-2 minutes), running with acceleration (8-12 seconds) and moderate intensity load (no more than 30 seconds) ). Having intervals in the case of a low intensity of the training process does not make sense, so interval cardio should only be practiced when you are ready to give all your best.

Fat Burning Cardio Workout Program

The next complex is suitable for intensive fat burning at home. Here are just a few exercises, and to complement your own training program follows a variety of elements.

1. Warm up for at least 2-3 minutes. It is important to warm up all muscles and joints well to avoid injury and cardiovascular problems.
2. Next, you should start "explosive" push-ups.
3. After push-ups, lunges with a blow or burpee exercise follow.
4. Jumping, during the execution of which the hands should be behind the head, clasped in the lock.
5. It is recommended to finish with squats (best with dumbbells). A similar complex is performed 4-5 times in one workout. In the future, the number of circles can be increased, while simultaneously reducing the time spent on the implementation of each approach.

Benefits of cardio training

Cardio exercise is an excellent prevention various diseases cardiovascular system, can reduce the percentage of body fat and increase endurance, while maintaining muscle mass. Cardio workouts can restore the body's glucose breakdown process. There are a number of cases when people, as a result of regular exercise, completely got rid of type 2 diabetes.

Cardio load in the morning has a very beneficial effect on the level of vitality, increasing vigor and performance.

Thanks to cardio training, you can "shake up" your own body, preventing it from staying in the "comfort zone" for a long time. Best results it will be possible to achieve in the case of a combination of regular aerobic exercise with exercises in the gym. This practice allows you to get rid of fat in the shortest possible time and acquire a beautiful relief body.

Be sure to read about it

One of better ways to lose weight for girls and women - regular cardio workouts with a properly calculated load. During exercise, the heart rate increases, the blood is saturated with oxygen, thereby increasing metabolism and burning fat.

Cardio workouts can be done at any time of the day - morning, afternoon, evening, which allows you to plan your day as efficiently and comfortably as possible. Moreover, the load can be given not only in the gym, but also on the street - during walking fast, jogging, climbing stairs.

When training indoors, it is necessary that it is well ventilated - with increased loads, the body actively uses oxygen.

What is cardio workout

Cardio training is an aerobic exercise aimed at enhancing metabolism, with intense work of the heart and lungs. Regular workouts lasting 40-60 minutes make it possible to strengthen the cardiovascular system, increase endurance, and keep the body in excellent physical shape. Any workout that makes your heart work faster is a cardio exercise.

What is cardio training for:

• for weight loss;
• increasing endurance;
• increasing the intensity of the cardiovascular system.

Stable cardio loads contribute to the gradual burning of body fat, and in combination with even minor ones with strength (anaerobic) exercises, beautiful elastic muscles... The lines of the body become clearer, the figure acquires its inherent natural flexibility and lightness.

During loads, it is necessary to maintain the heart rate at a certain predetermined interval throughout the entire activity or movement.

What exercises are included in cardio training

It is not at all necessary that the classes take place in the gym. It can be jogging, swimming, skiing. And even climbing the 9th floor and higher without an elevator can be considered a workout with a cardio effect.

If the main requirement is met (the required heart rate for 20-60 minutes), then the exercise or action is a real cardio workout.

The main types of cardio training

Walking. Perhaps the most common type of cardio workout. For beginners in sports or for people with a lot of weight, they represent an excellent solution - with a relatively low load, the heart does not overload. It is necessary to start with walking at the usual pace, gradually the speed of movement must be increased.

A good effect is also observed with interval movement - alternating a quick step with movement in a familiar rhythm. The main thing is not to stop, but to move all the time.

Run. You can go jogging both on the street and in the gym - it all depends on the desires and preferences of the trainee. Running on the spot, interval, jogging - each of these types of movement is able to provide the required intensity. During training, it is necessary to monitor breathing, pulse and general condition... With a sharp deterioration in health, it is necessary to stop and perform several breathing exercises.

Important. The load should be increased gradually. Running also poses a certain health hazard to those who are overweight.

Swimming. An excellent solution for everyone - with a noticeable effect of the exercise. To obtain a lasting result, it is necessary to visit the pool 3-4 times a week. The main advantage of this particular type of cardio training is the minimum load on the spine. For this reason, swimming is recommended not only for healthy people, but also for patients with spine and joint problems.

Trainings on simulators. Traditionally held indoors. In case of insufficient experience, it is recommended to start training under the supervision of an instructor in order to avoid mistakes in setting the load.

Aerobics, dancing. Rhythmic movement to music causes a stable and fairly high load, which brings great pleasure. Dance and move everywhere - at home, in clubs, in nature. The result will be impressive.

Cardio training

For those who are more accustomed and more comfortable to work out in the gym or at home, classes on cardiovascular equipment are provided. The specific features of the equipment allow you to set the desired load, which is difficult to achieve, for example, during a regular run in the park.

Treadmill

It is possible to increase the heart rate not only by increasing the speed of the belt movement (up to 15 km / h), but also by raising the platform up to 15 °. Slight roll allows you to reach the desired heart rate even at relatively low stride speed. Modern treadmills equipped with a heart rate monitor, which allows the athlete to keep the load under control and change it in time, depending on the indicators. Installed in gyms, rehabilitation centers, clinics.

Elliptical Trainer

Specific equipment that includes almost all muscle groups. The special, elliptical, trajectory of movement of the pedals contributes to the almost complete removal of the load from the joints. The package includes a heart rate monitor, as well as computer programs that allow you to correctly distribute the gain.

Exercise bike

Exercises on the simulator simulate cycling with the main load on the muscles of the legs and buttocks. The installed programs make it possible to adjust the equipment "for yourself", which allows you to change the intensity of training depending on the set parameters. Exercises can be carried out in a "sitting" or "standing" position, in the latter case, the muscles of the whole body are involved.

Innovations in the world of cardiovascular equipment

In the "coolest" gyms they began to install new multifunctional equipment - spinbikes, which outwardly resemble an exercise bike and provide a constantly changing level of load, summit machines that simulate ascents to the top, cardio stations. The built-in software allows you to set the desired training mode, fixes heart rate indicators, and makes it possible to expand the range of exercises performed.

The equipment takes up little space, if desired, it can be installed at home. The main thing is not to forget to provide an influx of fresh air while exercising.

Benefits of cardio training

The main advantage of cardio training is that the heart and lungs work at an intense rate. During exercise, the heart rate increases, blood circulation increases.

With constant loads, endurance is significantly increased - a person ceases to feel fatigue when climbing stairs and with any other long physical activity. Fatigue from the load does not come immediately, as at the beginning of training, but closer to the end of the session.

During training, the body experiences an increased need for oxygen, breathing becomes deeper, as a result of which the volume of the lungs increases. By increasing metabolism, calories are burned more quickly, which, in turn, leads to the breakdown of body fat. Excess weight "goes away", muscles are strengthened, the body becomes more fit and slender.

Important. With regular training, health improves, and stress resistance increases. Endorphin (the hormone of joy) is produced, so you can easily wean yourself from the habit of "seizing" troubles.

So, what cardio training gives:

• general benefits for the body and health - against the background of a general weight loss and an increase in physical activity, there is an improvement in well-being, sleep is normalized, blood pressure decreases, mood rises;
• the effect of weight loss - after a month of regular training, positive changes are noticeable: fat leaves, skin and muscles become more elastic and toned;
• weight loss - constant stress with proper nutrition guarantees the loss of extra pounds.

Cardio training is also carried out by athletes who prefer power loads, for targeted fat burning. Aerobic (cardio) training requires significant energy consumption, while fat is "burned" in the process.

The greatest effect is achieved at the moment when the body has a minimum supply of energy. That is why professional cardio training is done after strength exercises, in the morning on an empty stomach or before bedtime.

Heart rate control for maximum effect

The main condition for obtaining maximum effect from cardio training - keeping the heart rate within 60-80% of the maximum allowable heart rate. Subcutaneous fat begins to burn after 20 minutes of exercise, while the intensity should correspond to the above parameter. The average heart rate during cardio training should be in the range of 110-130 beats per minute.

Example. Woman 38 years old. 220 - 38 \u003d 182.182 x 60% \u003d 109.2 - the lower limit of the heart rate. 182 x 80% \u003d 145.6 - the top level. Round up, we get the required limit from 109 to 146 beats per minute.

Important. At a certain point, the so-called plateau effect is achieved, that is, the body stops responding to training. To avoid habituation, you should gradually increase the intensity and duration of your workouts.

How long should a cardio workout last?

A standard cardio workout lasts 40 to 60 minutes. Fat burning begins after the body's energy reserves are depleted, that is, after about 20 minutes of intense exercise.

Exercises longer than an hour should be avoided - this can lead to exhaustion, loss of muscle mass (which is extremely important for bodybuilding) and even a nervous breakdown.

How often should you do cardio?

Experts recommend doing cardio workouts 3-4 times a week. Unfortunately, not everyone succeeds in adhering to this rule, since the modern rhythm of life dictates its own rules. Even two sessions a week are enough to get a noticeable result. The only condition for this is the stability of the training.

If you wish, you can practice at home. The simplest example is to make a plank after you have washed the floor in your apartment. Just one minute of static exercise after the transferred dynamic load will give its result.

Contraindications for cardio training

The peculiarity of cardio training is to increase the heart rate. For this reason, it follows with special attention treat your health. In the presence of diseases of the cardiovascular system, overweight, pregnancy, kidney disease, liver.

If you are just planning to start cardio training, the first time classes should be supervised by an instructor. The trainer will correctly distribute the load, which will help to avoid unpleasant situations for the body.

Regular cardio training will give a noticeable result anyway - it will go away excess weight, will disappear body fat, the figure will become slimmer and more chiseled.

Rules to help enhance the effect of cardio training:

• a combination of aerobic and strength exercises - aerobic exercise promotes fat burning during training, strength exercises - will speed up the metabolism in a state of rest (rest);
• dosage of loads - cardio training should not exceed one hour in duration, otherwise protein starvation begins and the muscles become more flabby;
• a clear sequence: first - iron, then - aerobics (only this way and not vice versa);
• proper nutrition - the basis of any weight loss process.

If you have eaten an extra cake or drank an extra glass of wine, you should not lengthen your workout, but increase the intensity.

An example of home cardio workout

If for some reason you cannot go to the gym, cardio training can be done at home. Stock up on a heart rate monitor and go ahead - running, walking, jumping rope. You can download a couple of files with aerobics or dance recordings and practice at any convenient time. The heart rate is well raised by push-ups, jumping "frog".

You can finish your workout at home by performing a bar - all muscle groups are involved.

Forgot or didn't know what a bar is? Lie on the floor, rest your socks and forearms on the floor. The body is straight, without deflections, the elbows are located strictly under the shoulders. Try to stand without preparation for at least 20 seconds after a dynamic load.