Cardio training - benefits for health and weight loss. How does cardio burn fat? Cardio training: misconceptions and myths How to do cardio training

Cardio training - intense physical activity that uses most muscles the body, require the consumption of large amounts of oxygen and are accompanied by a rapid heartbeat.

Such activities with a reasonable approach have a beneficial effect on the cardiovascular system, increase endurance, and get rid of extra pounds. The most popular types of cardio: running, aerobics, swimming, roller skating, tennis.

Is it possible to do cardio every day to lose weight?

There are thousands of “miracle methods” for losing weight on the Internet, although the way to get rid of excess weight is simple: Energy expenditure per day should exceed the number of calories received from food.

For this reason, daily workouts (for example, morning jogging) - the most effective way achieve the desired results, since they allow you to burn a lot of calories in a short period of time, which, subject to the appropriate diet, contributes to fat burning and getting rid of accumulated kilograms.

Attention! Most instructors advise creating a daily deficit of 100-200 calories.

The effect of daily cardio exercise

Intense aerobic exercise require a lot of energy, the sources of which are:

• consumed by humans food(it supports the vital functions of the body);
• early accumulated fat layer(body reserve).

If the calories obtained from food are not enough to cover the energy costs of the workout, the human body will begin to burn fat, extra pounds will go away.

Attention! Cardio loads recognized as the best fat burning method due to their intensity: keeping the cardiovascular system in a state of stress, as well as the work of almost all muscles of the body, require more energy per unit of time than strength training.

When should you not exercise daily?

No need to exercise daily if you have the following health problems:

• diseases of the cardiovascular system(arrhythmias, tachycardia, heart failure);
• digestive tract diseases(ulcers, gastritis);
• penchant for high or low blood pressure;
• musculoskeletal injuries;
• infectious or viral diseases, inflammatory processes in organism.

Advice. The above the list is not exhaustive. If you have any health problems, you should first consult a doctor.

If you have no training experience You shouldn’t immediately resort to such frequent exercises cardio, as this is fraught with:

• injuries;
• overwork;
• deterioration of psycho-emotional state.

Combination with strength training in the gym and at home

A rational combination of strength and aerobic exercise helps to get rid of excess fat and get your body in order:

1. Smart strength training help strengthen and build muscles, improve the proportions and symmetry of the body, form a fit, athletic figure. They burn energy obtained from food, which subsequently has a beneficial effect on the efficiency of cardio.

Photo 1. A girl and a man are doing strength training with dumbbells in the gym.

1. Intense aerobic exercise after full strength training especially useful for those who want to lose weight, due to the fact that it is fat that will be burned during almost the entire cardio workout.

Attention! Immediately after strength training, the body is already in a state of stress, so it's best to choose for cardio training direct scheme, which involves a stable pace of exercise and maintaining the same heart rate.

Interval same exercises better to put it off for another day, which is free from power loads.

You might also be interested in:

Nutrition during cardio training

1. Necessary calculate basal metabolic rate(the number of calories the body consumes at rest), which then multiply by activity factor to determine the average level of energy consumption per day (a detailed algorithm can be found on the Internet). The resulting figure is the number of calories that will maintain a person’s existing weight unchanged. For weight loss it is necessary to subtract 100-200 calories from the final value. The diet is prepared in accordance with the calculated calorie content.

Photo 2. Table showing approximate calorie consumption during various types of workouts.

1. Limit or exclude consumption:
   1. fried food(for example, fried potatoes, fatty cutlets, etc.);
   2. overly salty foods(sausages, smoked meats, snacks, etc.);
   3. simple carbohydrates(cakes, sweets, chocolate, bakery products made from premium flour, etc.).
2. Carbohydrates use in the first half of the day(for breakfast and lunch). The main source of energy should mainly be porridge and cereals. In the evening it's better to give preference protein food(meat, cottage cheese, fish, eggs), as well as vegetables.
3. Before class eat complex carbohydrates so that the body has the strength to perform high-quality exercises. You should not eat later than an hour before workout. In 30 minutes after class the best choice would be protein intake, whereas in one hour dishes will consist of carbohydrates and protein.

Cardio guide: we'll tell you who, when and how to do cardio training.

Do you need to do cardio training at all, when exactly do you need to do cardio and in what volumes? Zozhnik understands everything related to cardio.

What is cardio

The name “cardio”, in fact, comes from the Greek word kardio - heart. Therefore, in theory, cardio training is training the cardiovascular system. However, in fitness rooms, “cardio” began to include any aerobic exercise in general: running, walking on an elliptical, cycling and most group exercises.

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

You can determine your personal range accurately and individually by taking a gas analyzer test (here).

Or just use the approximate formula: 220 – your age = your maximum heart rate . Cardio training should take place between 60% and 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, the 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 on the machines are marked, but don’t rush to believe them.

The topic of the pulse zone for fat burning is also very popular (possibly because it is often marked on cardio equipment in gyms): this zone is also determined individually using a gas analyzer test and it is slightly lower: about 60-70% of the maximum heart rate (115-135 beats/ min for the average 30-year-old person).

However, the most important thing about this is that cardio training for fat loss can be effective, like any other activity, but strength training is best (see below: why cardio training is not the best way to lose weight).

Who needs cardio training and for what purposes?

But first, let’s tell who and in what cases cardio recommended:

1. Actually, regular moderate cardio training is specifically for keeping the cardiovascular system in order and, in general, for prolonging life.

Cardio helps during the period of fat burning, and interferes with it during weight gain. Choose.

2. If you are building muscle mass, then intense cardio training is not recommended, since its effect on muscle growth is somewhat opposite to hypertrophy. However, during the “cutting” period, having cardio in your training plan (but only together with strength training) will make fat burning even more effective.

3. If you are losing weight, adding cardio to your strength training is also a good idea. Ultimately, everything that increases calorie expenditure benefits weight loss. But remember that cardio is not the most effective way to exercise for weight loss.

4. If you are involved in cyclic sports and you need to develop your endurance, cardio will help you.

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

Cardio training is not the best way to lose weight

This is generally the most common misconception: women, afraid of “swinging” and hoping to lose weight, storm 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 using exclusively cardio training for weight loss is a completely workable option, but adding strength training is even more effective.

Yes, it’s true that, say, 45 minutes of cardio can “burn” more calories than during an equal amount of 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 the overall metabolic rate. In addition, even the small amount of muscle that you may gain from strength training (for example, 5 kg) requires additionally 50-75 kcal per day to your regular diet is simply for their maintenance, and this does not take into account their work, for which they also need more energy. This extra calorie intake makes it a little easier to maintain a small calorie deficit and burn fat on an ongoing basis.

The best effect on fat burning is provided by a combination of full-fledged strength training and cardio training. In order to lose weight, fitness experts recommend 2-3 strength training sessions per week, flavored with 2-3 cardio workouts for 45-60 minutes. Moreover, it is advisable to conduct them on different days, and such a volume of training cannot be afforded right away, but at least with an average level of readiness for stress - that is, if you already regularly go to the gym and have time to recover.

How long 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 completely new to the gym, then you need to start with easy 10-15 minute workouts and gradually increase the load.

Keep in mind that doing cardio for more than an hour can negatively impact muscle growth. Scientists have discovered that Although aerobics “burns” fat, after an hour of exercise 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 one necessary for muscle growth.

Multiple “Mr. Olympia” Jay Cutler does not disdain cardio during the fat burning period.

Here's what one of the most famous jocks in the world, Jay Cutler, says: “ In preparation for the competition, I decided to push my aerobics and extended the aerobic training to an hour and a half. Immediately I noticed that there was less strength, the muscles “shrank” and lost their usual elasticity.Since then I have been doing cardio no longer than 45-50 minutes“.

Cardio + strength

Let us repeat that muscle building and fat burning are largely competing processes for the body, which means that during the period of muscle building it is not recommended to do cardio, but during the “drying” period it is the other way around.

At the same time, 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. If you start with cardio, you will use up glycogen and this will lead to a decrease in muscle strength, which means you will not be able to sufficiently load the muscles in the “strength” part of the workout.

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

Cardio training (from the Greek " cardio", heart) is the performance of physical exercises that increase the heart rate. Essentially, with cardio, the body works in an aerobic mode and consumes more oxygen. Types of cardio training include running, brisk walking, cycling or swimming, and jumping rope. In addition, strength training can also be done in cardio mode.

Because the body requires extra energy to perform during cardio training, it is traditionally believed that cardio is the best way to lose weight and burn fat quickly. However, most people are sure that the more sweat is released during cardio training, the higher its effectiveness. However, this opinion is nothing more than a widespread myth.

In reality, the effectiveness of cardio is determined by your heart rate and the total duration of your workout. To lose weight, you usually need to stay indoors, exercising at least 2-3 times a week for 30-40 minutes. This will ultimately determine how many calories (and ultimately fat) you burn.

Cardio training for weight loss

The mechanism by which regular cardio leads to weight loss is not the immediate burning of calories from reserves, but the gradual development of the body's ability to form reserves of quickly accessible energy in the muscles for physical exercise. Essentially, cardio training changes a person's metabolism.

In simple terms, with cardio, the body learns to use carbohydrates better. Excess calories begin to be stored as glycogen in the muscles, rather than as belly fat. At the same time, losing weight is part of the recovery period after training, achieved exclusively in the case of a general lack of calories in the diet. And that is why dieting for weight loss is always more important than training.

Benefits of cardio for weight loss:

• Raise
• Improves blood circulation in tissues
• Improve glucose metabolism and normalize appetite
• Normalizes insulin and cholesterol levels

Cardio training and calorie expenditure

To burn calories (more precisely, force the body to use fat reserves as fuel), you must first empty the reserves of carbohydrates stored in the muscles in the form. That is why cardio for weight loss should either be long-lasting (at least 30-40 minutes), or should be performed immediately after active strength training, when blood sugar levels are minimal.

Another effective type is HIIT interval training, but this type of training is more suitable for professional athletes than for ordinary people who want to lose a few kilograms. In their case, long-term, moderate-intensity cardio will be best.

Type of cardio	Calories burned in 30 minutes, kcal
	Weight 55 kg	Weight 70 kg	Weight 85 kg
Strength training	90	112	133
Water aerobics	120	149	178
Hatha yoga	120	149	178
Slow aerobics	165	205	244
Active strength training	180	223	266
Step aerobics	210	260	311
Intense aerobics	210	260	311
Exercise bike	210	260	311
	210	260	311
	240	298	355
Ellipsoid	270	335	400
	300	372	444
Jumping rope	300	372	444
Speed ​​exercise bike	315	391	466
Running at a speed of 10 km/h	375	465	555

The importance of diet for weight loss

We also note that it is necessary to adequately assess the calories burned during cardio training - often the figure is not as large as it seems. In fact, one can of Coca-Cola is equivalent to 30 minutes of moderate-intensity physical activity. In other words, it is much easier to control excess calories in food than to try to burn those same calories in the gym.

Among other things, the food consumed plays a key role. Eating fast carbohydrates with a high GI provokes a “false” feeling of hunger caused by changes in insulin in the blood. This is precisely the harm of sugar, sweets and baked goods - and not at all in the calorie content. The advantage of cardio is that regular exercise normalizes insulin production.

Traditionally, running is considered to be the best example of cardio for losing weight and burning fat quickly. Unfortunately, beginners often do not have the slightest understanding of how to run correctly. Essentially, just as a person learns to swim, he must also learn to run. Running with poor form and in the wrong shoes (especially if you have flat feet) can easily cause serious knee injury.

At the same time, running is categorically not recommended for tall and obese people, since shock loads have an extremely negative effect on their knee and hip joints, provoking the development of chronic pain. To lose weight if you have a lot of excess weight, the preferred types of cardio are exercise bikes, elliptical walking, or swimming.

The benefits of running

Despite the above, running is an excellent form of cardio for burning fat if you use the right form. Essentially, when running, it's fairly easy to adjust your workout performance and heart rate by speeding up or slowing down. This type of cardio also normalizes brain function and increases the production of endorphins, helping in the treatment of depression and in the fight against various addictions.

Jogging in the fresh air is especially beneficial. There are scientific studies that show that when inhaling the aromas of the forest, the human body receives an analgesic effect. The reason lies in the fact that the leaves and trunks of fallen trees produce and emit molecules into the air that inhibit the decomposition processes of these trees themselves. Apparently, such molecules have a relaxing effect on people³.

Cardio training program

The main thing in a cardio training program is not its preparation, but recording the results. You should write down in your training diary how many times per week you did cardio (if you combine several activities, indicate which type of cardio), how long each workout lasted, what was your average heart rate and how you felt in the end.

The best cardio program for losing weight and burning fat is 2-4 workouts per week on a treadmill, elliptical or stationary bike. The duration of each is from 30 to 50 minutes, the average pulse rate is not higher than 120-130 beats. If available, this cardio regimen will allow you to easily lose 2-3 kg per month.

Example of a cardio training program:

• Monday: 20 minutes speed swim
• Tuesday: 20 minutes of leisurely jogging
• Wednesday: rest
• Thursday: 30 minutes of technical swimming
• Friday: 15 minutes of interval running
• Saturday: rest
• Sunday: 40 minutes on the elliptical with a heart rate of 150-170 beats per minute

Combining cardio and strength training

In fact, cardio before strength training is an important part of the warm-up, as it is necessary both to prepare the body for stress in general, and to increase blood flow activity and temperature in particular. A proper warm-up should always include 5-10 minutes of light cardio at a heart rate of 120-140 beats per minute.

However, cardio performed after strength training will have an extremely negative impact on the effectiveness of the main workout - despite the fact that fat-burning processes are activated, at the same time the level of the stress hormone cortisol, which destroys muscles, will increase. In addition, it is responsible for the accumulation of excess belly fat.

***

Cardio training, which stimulates the functioning of the cardiovascular system, is necessary both as a warm-up before strength training and to normalize the mechanisms of using sugar as a source of nutrition for the body - this is what is important for activating fat burning processes. The pulse rate should not exceed 150 beats per minute.

Scientific sources:

1. Calories burned in 30 minutes for people of three different weights,
2. The effects of regular physical activity on anxiety symptoms in healthy older adults,
3. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review,

Can't get up to the 3rd floor without getting out of breath? Tired of carrying extra pounds? Cardio will help you. But even such a seemingly simple thing need to approach wisely. People often choose the wrong strategies and do not get results or lose weight along with the muscles. As a result, they become frustrated and quit.Correct cardio workout to burn fat- this is a whole science. You need to know which cardio exerciseschoose how often and for what duration to do them. In this article, I collected a lot of research, my personal experience, and I willingly share my knowledge with you. Go!

What is cardio?

Cardio workout – this is first and foremost a trainingcardiovascular (cardiovascular) system. Cardio is performed at a low to high intensity range and is based primarily on the aerobic energy system. The words are not very clear, I agree. Now I'll try to explain. To determine what constitutes cardio training, you need to know 2 main systems (mechanisms) for energy production in the body:

1. Aerobic oxidative system- to the body Oxygen alone is enough to meet energy needs.
2. Anaerobic oxidative system– the body switches from oxygen to ATP and glycogen.

Aerobic oxidative system is more efficient (run at a moderate pace Can for a long time). However, the anaerobic oxidative system is capable of providing large amounts of energy in a very short period of time. It is used during strength training and very fast movements. (a classic example is a sprint).

Effects of Cardio

Cardio trainingeveryone needs- not only for keeping fit, but also for health in general. Herewhat does cardio training give:

1. Burns fat and helps with recovery after strength training, as read below.
2. Increases aerobic power (VO2max). In simple terms, cardio increases the ability of cells to efficiently utilize oxygen. As a result, you can train longer and more intensely, and the onset of fatigue is delayed.
3. Relaxes blood vessels. It helps normalize blood pressure. A positive effect on blood pressure levels is also achieved due to the ability of cardio to combat psychological/physical stress and anxiety.
4. Increases blood circulation, due to which the muscles receive more nutrients, “garbage” is removed from them(toxins). In addition, toxins are eliminated through sweat.
5. Reduces “bad” cholesterol levels and increases "good".
6. Promotes digestion of food and has a positive effect on the gastrointestinal tract.
7. Fights depression, gives a feeling of energy, well-being, and also increases life expectancy.

Cardio traininghave a number of beneficial effectsfor fat burning:

1. Cardio excellent burns calories. An hour-long cardio workout at a moderate pace consumes about 600 kcal (1 min ≈ 10 kcal).
2. After With cardio, your body continues to burn extra calories for up to 24 hours. This phenomenon is known asEPOC (excess post-exercise oxygen consumption). It occurs due to the need for muscle recovery after loads. EPOCis 6-15% of the calories burned during moderate-intensity cardio training, that is, if you burned 500 kcal, another 30-75 will “burn out” during the day. And after HIIT, the additional calorie consumption will be about 100 kcal.
increases the body's insulin sensitivity And reduces blood sugar spikes after meal . High insulin sensitivity causes more energy to be stored in muscle and less in fat.

However, the role should not be overestimatedCardio training to burn fat.The most important component in this case is eating with a calorie deficit. If you eat too much, you won't burn fat. Strength training is next in importance. It boosts your metabolism for 48 hours (not 24 like cardio) and builds muscle. AThe more muscles there are, the more energy they consume.

Conclusion: very cardio useful, BUT not necessary for fat burning.It acts as a complement to proper nutrition and strength training.

Types of cardio

Basic types of cardio:

• low intensity static cardio(for example, normal walking);
• moderate intensity static cardio;
• long-term static high-intensity cardio(for example, marathon);
• high intensity interval training(HIIT).

We are interested in cardio training for bodybuilding purposes (body composition, endurance, etc.) These are walking, moderate-intensity static cardio and HIIT. Long-term marathon cardio is not suitable for us, because... it is harmful to muscle volume.

The bottom line. Cardio workoutin its classical sense, activating the aerobic oxidative system.

Pulse.Performed in the range of medium intensity (pulse 65-70% of maximum) and from medium to long duration (20-60 minutes). The tempo of execution does not change (static/constant = Steady State).

Effect.Used in bodybuilding, burns fat, increases endurance and has other beneficial effects described above.

Example.Exercises on an elliptical trainer (orbitrack) at a moderate pace.

High Intensity Interval Training (HIIT)

The bottom line.HIIT is based on intervals of maximum intensity alternating with active rest intervals. Such a mechanismactivates two oxidative systems - aerobic and anaerobic.During HIIT training you needact with full dedication, otherwise it's just a short steady-state. It is important to keep track of the ratiowork-rest, it must be 2:1 (in trained people). If you are a beginner, start with 1:4, gradually moving towards 2:1.

Pulse.80-95% of the maximum (intensive phase) and ~70% (active rest phase).

Effect.Static cardio and HIIT approximately equal in efficiency, . At the same time B IIT has several advantages:

• the duration of HIIT training is 2 times less;
• causes a strong surge in testosterone;
• allows you to maintain and even increase muscle mass ;
• when using HIIT, it helps overcome plateaus (this effect is caused by surges in the level of catecholamine, a substance produced by the body to mobilize fat reserves for the purpose of burning them).

An example of interval cardio.30 seconds sprint and 1 minutes walks that alternate for 15 minutes. A type of HIIT -Tabata protocol training. It can be done in just 8 minutes.

Pulse

Must be performed ina certain pulse corridor. Its boundaries can be calculated by knowing yourHRMax - maximum heart rate (HR) per minute. The most famous determination method is the formula developed by Fox et al. in 1971:HRmax = 220 – age. But according to modern research, the equation"208 − 0.7 × age" is more accurate.

Pulse for maximum fat burning

According to Achten J and Jeukendrup AE. ,Maximum fat oxidation occurs when the heart rate for beginners is 66-69% of the maximum, for trained people it is 73-76%.Crossing the fat-burning limit negatively affects muscles (during prolonged exercise). These data apply only to static cardio.Heart rate calculation for cardio trainingin HIIT mode there is no particular need. As I already mentioned, work at your maximum andgo by your feelings.

For example, let's calculateoptimal pulse corridor of static cardio for Steve (remember him from?):

1. HRMax = 208 – 0.7 x 25 (age) = 190.5;
2. Bottom line Heart rate during cardio training= 190.5 x 0.73 = 139.06;
3. Upper limit = 190.5 x 0.76 = 144.78.

Total cardio workout to burn fatStiva should be performed in the heart rate range from 139 to 145. So that it’s easy and without any mathematicscalculate yourpulsefat burning, use mine .

How to measure your pulse

Intensity points	Pulse, HRmax	What do you feel?
1 point	up to 30%	State of rest
2 points	30-40%	Respiratory rate is normal, very light exertion
3 points	40-49%	Breathing rate is normal, light warm-up
4 points	50-59%	It's getting hot, you're breathing a little faster
5 points	60-69%	It’s hot, your breathing quickens, but you’re not suffocating, you can carry on a conversation
6 points	70-75%	You start to choke, exhale through your mouth, there is no burning sensation in the muscles
7 points	76-81%	A slight burning sensation in the muscles, it is difficult to speak
8 points	82-87%	Strong burning sensation in the muscles, you can say a few short phrases
9 points	88-95%	Extreme burning in muscles, can only say a few words
10 points	96-100%

Frequency and duration

The main goal of cardio training in bodybuilding isincreasing calorie expenditure for fat loss. In addition, proper cardio:

1. Improves the functioning of the cardiovascular system. And it needs to be trained just like muscles, first of all, so thatmaintain the pace of strength training.In beginners, the heart gives out faster than the muscles - the pulse goes off scale, shortness of breath occurs.
2. Promotes muscle hypertrophy, has a beneficial effect on recovery after strength trainingexercisesthanks to improved blood flow, removing lactic acid and replenishing phosphocreatine reserves (a substance required for energy synthesis).

Moderate intensity static cardio

Duration. The American Heart Association recommends a minimum of 25 minutes of vigorous aerobic activity (running, swimming, cycling) 3 times a week. This means you don't need to do more than 1-2 hours of cardio per week to stay healthy and burn fat (as long as you eat a proper diet and do strength training).

How often?After each strength training (cardio workout in the gymbefore strength training is not recommended, read about it below) and on rest days.

Is it possible to do cardio every day?? For optimal recovery, you need 1-2 “days off” per week. If you can't go a day without doing cardio, do light (low-intensity) cardio on the weekend.

HIIT

Duration. From 12 to 30 minutes. For beginners, 15 minutes is enough.

How often?HIIT workoutstake longer to recoverthan static cardio. Get startedwith one HIIT workout per week, preferably on rest days. Once you're ready, add a second HIIT session per week, evenly distributed throughout the day. A safe HIIT routine is 2-3 sessions every week, each no more than 30 minutes. For beginners, it’s better to do regular cardio for 2-3 weeks before HIIT.

If it turns out that HIIT has a negative effect on your strength performance, replace it with moderate intensity cardio. This is enough to reap the benefits of cardio without the downsides.

Important: warm-up before cardio workout(especially before HIIT) is required. A few minutes spent can significantly reduce the risk of injury.

The Harm of Excessive High-Intensity Cardio

More doesn't mean better.Continuous high intensitycardio workoutnegatively affects the body:

1. Muscles are burned, fat is practically not used. Free radicals are activated - metabolic products that destroy muscle and other tissues. (short-term cardio training, on the contrary, has an antioxidant effect). The level of cortisol, a dangerous hormone for muscles, increases significantly.
2. Prerequisites are being created fordecreased metabolism and development yo-yo effect.Accordingly, processes slow down
3. Excessive cardio can lead tocardiovascular problems, and can also cause heartburn, nausea, vomiting, abdominal pain, etc.

Conclusion: Don't kill yourself on cardio equipment. Use the middle one intensity and gradually increase the duration.

Before or after strength training?

Is it possible to combine cardio and strength training in one day?It is possible and necessary, butnever do cardio before lifting weights. In this case, your glycogen stores will run out. Respectively:

• there will be little energy on the power supply;
• you will do less work;
• muscle hypertrophy will be less;
• Fatigue increases the risk of injury.

Another reason not to do itcardio before strength training – mTOR inhibitionsignaling complex that ensures muscle growth. This is extramakes it difficult to gain muscle mass.

A study by Goto K. et al. showed that moderate staticcardio training immediately after strength training burns morefat, compared to doing cardio alone. At the same time, the break between strength and cardio training should be short (up to 20 minutes).

Conclusion:do cardio after finishing lifting weights or during free time time /day of rest. If your goal is to burn fat, the best time to do cardio is immediately after strength training.

Cardio on an empty stomach

What is the best way to do cardio: on an empty stomach or after a meal? On the one hand, a study by Kaito Iwayama et al. showed thatfasted cardio in the morning much increases fat oxidation for up to 24 hours. A study by Kenshiro Shimada et al indicated that fasted cardio oxidizes more fat, but at the same time stores more glycogen.

Other studies show thatcardio workoutfasting has a catabolic effect.That is, along with fat, muscle proteins are used. How to avoid catabolism? It's simple - drink before trainingBCAAs.They regulate protein synthesis, minimizing muscle damage, and accelerate fat burning.

Conclusion:If you can do cardio on an empty stomach, do it after adding BCAA.

Cardio exercises

Using moderate static cardio and HIIT techniques, you can perform variouscardio exercises:

• normal walking;
• walking uphill;
• jumping rope;
• bicycle or exercise bike;
• cardio on the ellipse, rowing;
• swimming;
• boxing, kickboxing;
• martial arts (kendo, karate, taekwondo...);
• running (jogging, sprinting);
• cardio workout on the treadmill.

Essentially, cardio isany prolonged activity using a large number of muscles. Therefore it is not necessary to docardio exercises only in the gym. Try running on the spot according to the Tabata protocol - you will get tired.

Advice:avoid stress on joints(running, jumping), especially in obesity. Better use a bicycle, elliptical, walking uphill, rowing, etc.

Walking

The healthiest and most natural form of activity is walking.. The body is designed to walk - our distant ancestors walked most of the time and looked great. Walking gives the same effects as classical walkingcardio workout to burn fat. At the same time she has no disadvantagessuch as stress on joints, risk of injury or overtraining.

How long to walk? To burn fat and increase endurance, walk for at least 30-60 minutes, 5 days a week. In general, do this whenever possible.

Cardio training program for fat burning

Suggested Cardio training programs for fat burningSuitable for both guys and the fair sex.Cardio training in the gym for girlsno different from men's.

Static cardio

Type of card exercise:

Execution frequency: 5 times a week, after strength training (i.e. 3-4 times) and 1-2 times on rest days

Benefit: one workout = 300 kcal, 5 workouts will burn about 1500 kcal per week + fat burning, increased endurance and other beneficial effects.

HIIT

This 4 phase program cardio workouts to burn fat in the gymwill transform you from beginner to HIIT pro in 8 weeks.

Phase 1 (week 1-2).Work-rest ratio 1:4

15 seconds - intensity 9 points;

lead time: 14 min (11 reps with a 15 second “snatch” at the end).

Phase 2 (week 3-4). Work-rest ratio 1:2

60 seconds - intensity 7 points;

lead time: 17 min (11 reps with a 30 second “snatch” at the end).

Phase 3 (week 5-6).Work-rest ratio 1:1

30 seconds - intensity 9 points;

30 seconds - intensity 7 points;

lead time: 18 minutes 30 seconds (18 reps with a 30 second “snatch” at the end).

Phase 4 (week 7-8). Work-rest ratio 2:1

30 seconds - intensity 9 points;

15 seconds - intensity 7 points;

lead time: 20 minutes (26 repetitions with a 30-second “snatch” at the end).

Frequency of training according to the program: 1-2 times a week, on rest days.

Type of cardio exercise:exercise bike, elliptical or uphill walking.

Benefit: Lots of calories burned, hormonal surge, fat burning, muscle growth, increased endurance!

Cardio workout without machines

Cardio can be done anywhere and without equipment, For example:

• go for a walk (light static cardio);
• do sprints (HIIT);
• jump rope (static or HIIT mode), etc.

You can find an excellent home workout program.

Nutrition for cardio training

Research says: just one cardio workouts to burn fatnot enough. Oddly enough, some people even gain fat after starting classes cardio. They begin to consume more calories and treat themselves to food “for a hard workout.” Nothing and no one can help you if you eat too much, abuse simple carbohydrates and fast food.

• healthy and natural food;
• optimal ratio of BJU;
• correctly selected daily calorie intake;
• vegetables, fruits, vitamins and minerals in the diet.

What to eat after cardio training? According to the Academy of Nutrition and Dietetics, post-workout it is optimal to consume protein and carbohydrates in a 1:3 ratio. Protein will help restore muscles, and carbohydrates will replenish glycogen.

Learn morebasics of proper nutrition Can . To quickly find out the correct ratio of BZHU and daily calorie intaketh(depending on the purpose), use mine.

Now you have all the most important knowledge about what the correct one should becardio workout.All that remains is to start taking action. And the most important. The basis of success in any business is consistency. Especially in sports. Therefore, choose the type of cardio that you like and don’t want to give up. In what you love, the results will not keep you waiting, believe me.

Sources

1. Guilherme G. Artioli. Determining the Contribution of the Energy Systems During Exercise. J Vis Exp. 2012; (61): 3413.
2. Helgerud J. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc. 2007 Apr;39(4):665-71.
3. Aronow WS. Exercise therapy for older persons with cardiovascular disease. Am J Geriatr Cardiol. 2001 Sep-Oct;10(5):245-9
4. Mercy DJ. Health benefits of aerobic exercise. Postgrad Med. 1991 Jul;90(1):103-7, 110-2.
5. Laughlin MH, Roseguini B. Mechanisms for exercise training-induced increases in skeletal muscle blood flow capacity: differences with interval sprint training versus aerobic endurance training. J Physiol Pharmacol. 2008 Dec;59 Suppl 7:71-88.
6. Margaret E. Sears et al. Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review. J Environ Public Health. 2012; 2012: 184745.
7. Kosola J. Both poor cardiorespiratory and weak muscle fitness are related to a high concentration of oxidized low-density lipoprotein lipids. Scand J Med Sci Sports. 2012 Dec;22(6):746-55.
8. Bi L, Triadafilopoulos G. Exercise and gastrointestinal function and disease: an evidence-based review of risks and benefits. Clin Gastroenterol Hepatol. 2003 Sep;1(5):345-55.
9. Puetz TW. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Med. 2006;36(9):767–80.
10. Bartholomew JB et al. Effects of acute exercise on mood and well-being in patients with major depressive disorder. Med Sci Sports Exerc. 2005 Dec;37(12):2032-7.
11. Paffenbarger RS ​​Jr, Lee IM. Physical activity and fitness for health and longevity. Res Q Exerc Sport. 1996 Sep;67(3 Suppl):S11-28.
12. Falcone PH et al. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85
13. Maehlum S et al. Magnitude and duration of excess postexercise oxygen consumption in healthy young subjects. Metabolism. 1986 May;35(5):425-9.
14. LaForgia J et al. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64.
15. King, Jeffrey Warren, “A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women.” (2001). Electronic Theses and Dissertations. Paper 123.
16. Myers J. Exercise and Cardiovascular Health. Circulation. 2003;107:e2-e5
17. Melanson EL et al. Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation. Exerc Sport Sci Rev. 2009 Apr; 37(2): 93–101.
18. Williamson DL, Kirwan JP.A single bout of concentric resistance exercise increases basal metabolic rate 48 hours after exercise in healthy 59-77-year-old men. J Gerontol A Biol Sci Med Sci. 1997 Nov;52(6):M352-5
19. American College of Sports Medicine (ACSM) cardiovascular fitness guidelines.
20. ACSM information on HIIT training.
21. Smith AE et al. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009 Feb 11;6:5.
22. Gulbin Rudarli Nalcakan. The Effects of Sprint Interval vs. Continuous Endurance Training on Physiological And Metabolic Adaptations in Young Healthy Adults. J Hum Kinet. 2014 Dec 9; 44:97–109.
23. Micah Zuhl and Len Kravitz. HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans
24. Hackney AC et al. Testosterone responses to intensive interval versus steady-state endurance exercise. J Endocrinol Invest. 2012 Dec;35(11):947-50.
25. Heydari. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males/ J Obes. 2012; 2012: 480467.
26. Fox SM, III, Naughton JP, Haskell WL. Physical activity and the prevention of coronary heart disease. Ann Clin Res. 1971; 3: 404–432.
27. Shawn C. Franckowiak et al. Maximal Heart Rate Prediction in Adults that are Overweight or Obese. J Strength Cond Res. May 2011; 25(5): 1407–1412.
28. Achten J, Jeukendrup AE. Optimizing fat oxidation through exercise and diet. Nutrition. 2004 Jul-Aug; 20 (7-8):716-27.
29. Golbidi S. and Laher I. Exercise and the Cardiovascular System. Cardiol Res Pract. 2012; 2012: 210852.
30. Adam R. Konopka and Matthew P. Harber. Skeletal Muscle Hypertrophy after Aerobic Exercise Training. Exerc Sport Sci Rev. 2014 Apr; 42(2): 53–61
31. Tomlin DL, Wenger HA. The relationship between aerobic fitness and recovery from high intensity intermittent exercise. Sports Med. 2001;31(1):1-11.
32. American Heart Association Recommendations for Physical Activity in Adults
33. Yavari A. et al. Exercise-Induced Oxidative Stress and Dietary Antioxidants. Asian J Sports Med. Mar 2015; 6(1): e24898.
34. Inal M. et al. Effect of aerobic and anaerobic metabolism on free radical generation swimmers. Med Sci Sports Exerc. 2001 Apr;33(4):564-7.
35. Kreher JB, Schwartz JB. Overtraining syndrome: a practical guide. Sports Health. 2012 Mar;4(2):128-38.
36. Molé PA. Impact of energy intake and exercise on resting metabolic rate. Sports Med. 1990 Aug;10(2):72-87.
37. James H. O'Keefe et al. Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise. Mayo Clin Proc. 2012 Jun; 87(6): 587–595.
38. de Oliveira EP, Burini RC. The impact of physical exercise on the gastrointestinal tract. Curr Opin Clin Nutr Metab Care. 2009 Sep;12(5):533-8.
39. Goto K et al. Effects of resistance exercise on lipolysis during subsequent submaximal exercise. Med Sci Sports Exerc. 2007 Feb;39(2):308-15. Res Q Exerc Sport. 2015 Jun;86(2):190-5.
40. Kaito Iwayama et al. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine; 2(12), Dec 2015: 2003–2009.
41. Kenshiro Shimada et al. Effects of post-absorptive and postprandial exercise on 24 h fat oxidation. Metabolism; 62(6), Jun 2013: 793–800
42. Blomstrand E, Saltin B. Effect of muscle glycogen on glucose, lactate and amino acid metabolism during exercise and recovery in human subjects. J Physiol. 1999 Jan 1;514 (Pt 1):293-302.
43. Kim DH et al. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. J Exerc Nutrition Biochem. 2013 Dec;17(4):169-80.
44. Gualano AB et al. Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion. J Sports Med Phys Fitness. 2011 Mar;51(1):82-8.
45. Morris JN, Hardman AE. Walking to health. Sports Med. 1997 May;23(5):306-32.
46. Sawyer BJ et al. Predictors of fat mass changes in response to aerobic exercise training in women. J Strength Cond Res. 2015 Feb;29(2):297-304.
47. Melanson EL et al. Resistance to exercise-induced weight loss: compensatory behavioral adaptations. Med Sci Sports Exerc. 2013 Aug;45(8):1600-9.
48. Egeland J. Highlands. Performance Volleyball Nutrition

To achieve impressive results, increase the time, then build up your endurance.

Are you a complete newbie to working out, but ready to start with cardio exercises? You can start with two different types. Once you've built up some stamina, you can move on to more challenging cardio workouts. First, we will show how to get started with cardio training for beginners and then give several complexes for an advanced level.

The first 3 cardi patterns will suit you if you meet any of the following points:

• You've never worked out before.
• It's been a while since you've worked out, but you're ready to get in shape.
• You've had a long break from exercise due to illness or injury and need to start with something slower and easier.
• Your lifestyle entirely fits the definition of “sedentary”.

No matter where you are or how long you've been exercising, you can always get back to exercising without the risk of injury, boring routine, or feeling like you can't do anything. All you need is to set yourself a goal and go towards it. Perseverance is what you need in exercise more than anything else, and the suggested workouts are aimed at developing a habit in you. If you have contraindications or have not done any physical activity for a very long time, consult your doctor before starting any program.

Be sure to monitor the intensity of your workouts. To do this, you can use a scale of perceived exertion, check your pulse, or rely on the so-called “talking test”. Modify your workouts according to your fitness level. Increase or decrease study time as needed. If you are unable to speak, feel dizzy, or feel severe pain, stop exercising.

If your condition does not improve after rest, consult your doctor.

The perceived or perceived exertion (RTS) scale helps you rate intensity on a scale of 1 to 10. Choose a pace that you are able to maintain throughout your workout. It doesn't matter how slow it is, the main thing is to finish it while staying close to your comfort zone.

• CVN Level 3: You are comfortable, but you are breathing more heavily than at rest.
• SHVN Level 4: You sweat a little, but can still carry on a full conversation without much noticeable effort.
• SHVN Level 5: You are no longer as comfortable, you sweat a little more, but you can still talk quite easily.
• ShVN Level 6: It becomes a little harder to speak, your breathing becomes a little more difficult.

Programs for beginners: walking and cycling

The workouts below are shown on a stationary bike and a stationary treadmill, but are suitable for any cardio machine or outdoor stadium. They are designed to get you into the rhythm of a cardio workout without stress. Take walks in places you enjoy, get on a real bike instead of a trainer if you have one.

The point is to choose a workout plan and stick to it, working out at least three days a week. If you can do this every day, even better. Try to exercise at the same time every day, this will help you develop a habit. It may be difficult at first, but over time your mind and body will get into a rhythm.

Just continue, and at some point your consciousness itself will tell you that it’s time to study. Patience and discipline are a significant component of success in any business.

• Train at least two or three times a week, resting between workouts if necessary.
• To progress each week, add two minutes to your workout each time until you can exercise continuously for 30 minutes.

Walking: 13-Minute Cardio Workout for Beginners

This workout is the perfect choice if you're a beginner and want to start with something slower and easier. You don’t need any equipment for it, except a comfortable pair of shoes; it can be done both outdoors and on a stationary treadmill or orbit track. Make changes according to your fitness level.

After your cardio workout, try stretching to increase flexibility and relaxation.

Total workout time: 13 minutes

Cycling: 10-Minute Cardio Workout for Beginners

An exercise bike is another great choice if you're just starting out or want to add some variety to your exercise routine. The good thing about cycling is that it provides a different type of stress than your own body weight, so your body has time to adjust to the exercise without shock. A bicycle is especially good if you have joint problems. Make changes according to your fitness level.

After your cardio workout, try stretching to increase flexibility and relaxation.

Total workout time: 10 minutes

Basic cardio endurance training

Once you reach a certain length in your beginner workouts, you can move on to a 35-minute cardio endurance workout. This basic workout is designed for medium intensity, but you can vary some settings to keep the workout interesting.

On the perceived exertion scale, you will switch between levels 5 and 6. The difference between them is not that great, but level 6 is a little further from your comfort zone. Listen to your feelings and you will notice the difference.

This workout can be done using any cardio equipment: bicycle, treadmill, orbitrack, rowing machine, stepper, stationary ski track, and so on. You can go outside and just vigorously walk, bike, boat, ski, or swim.

All you need to do is maintain the pace for as long as you can, increasing the intensity a little every five minutes before returning to a relaxed walk. You can add load in several ways. The first is to increase your speed, which is easy to do on most machines or when exercising outside. You can also walk uphill, which can easily be done on a path, but on the street you will have to find some kind of hill or rise to do this. Other machines, such as a bicycle, rowing machine, or orbiter, allow you to adjust the resistance, which will force you to exert more effort.

Time (minutes)	Description
5	ShVN 3-4	Warm-up: This is a preparatory phase that allows your body to get into action mode so that it can function at a higher load later.
5	ShVN 5	Increase the speed, incline, or resistance from the warm-up phase so that you are working at a moderate load. This is your baseline
5	ShVN 6	Increase speed, incline or resistance (if possible) by 1-3 notches
5	ShVN 5	Reduce load to base load and reduce speed or incline accordingly
5	ShVN 6	Increase speed, incline or resistance by 1-3 notches
5	ShVN 5	Reduce load to base load and reduce speed or incline accordingly until you return to level 5 PVP
5	ShVN 3-4	Reduce speed to cool down

Total workout time: 35 minutes

When and how often to do endurance training

This workout meets the minimum daily recommendations for moderate exercise to maintain health and reduce the risk of heart disease. Once you are able to do this workout without too much effort, you can do it every day. If after training your muscles still hurt for a day or two, do it every other day so that your body gets used to the load.

Endurance training for weight loss

To burn more calories and lose weight, you can increase your workout time to 60 minutes, but you should do this gradually.

• To begin, add a five-minute period once at CVL 6 and at CVL 5, so that the workout lasts 45 minutes.
• Train this way for a week, then add another five-minute period at PVP 6 and PVP level 5 until you reach the 65-minute mark.

30 Minute Cardio Workout Program

Sometimes cardio equipment can make you feel sad. One way to diversify your workouts and work your muscles in different ways is to change exercise machines during the process. Below I have given an example of how you can include a treadmill, exercise bike and orbitrack in a 30-minute workout (plus 10 minutes for warming up and cooling down.)

The speed and incline values ​​given are just guidelines, so set them according to your fitness level.

You may not be ready for Level 6, or you may want to unleash your inner beast for a couple of minutes and work more intensely. Use the perceived exertion scale to determine how hard you are working out; it goes from 1 to 10, that is, accordingly, from a state of rest to “I’m going to die.”

Equipment for cardio training

Choose any cardio machine to suit your taste. Here, as an example, I give a treadmill, an exercise bike and an orbit track, because, as a rule, they are found in almost every gym. But if you like the rowing machine or ski track, feel free to use them. To get started, learn how to change the incline or resistance on each machine. Some of them can be configured with presets. On others, you will need to change the values ​​manually for each interval.

Treadmill

TIME	Intensity/Speed	Slope
5 minutes	5.0 km/h - warm-up	1%	Level 2-3
3 min	5.0+ km/h	3%	4-5
1 min	7 km/h	6%	5
3 min	10+ km/h	2-4%	6
1 min	7 km/h	5%	5
1 min	10+ km/h	2-4%	6-7
1 min	5-6 km/h	0%	3-4

Exercise bike

Change the interval every minute for 10 minutes, making sure that the perceived load does not exceed 7 or 8

Orbitrek

TIME	Resistance/Level
3 min	4/5	5
2 minutes	6/6	6
3 min	5/5	5-6
2 minutes	6/7	6
5 minutes	2/1	3-4 (cooling)

One of the advantages of such schemes is that you can give yourself longer workouts in gyms, where the time spent on each type of machine is limited. This way you won't occupy the space but still give yourself a long workout. However, you will have to make sure that the next simulator you are going to switch to is free. This could put you in a different category of annoying gym goers. There is no need to establish a monopoly on three simulators at once. Listen to the needs of others and try to choose a time when there are fewer people around.

Progress

By completing this basic 30-minute workout, you will meet the minimum daily physical activity recommendations for health and fitness. But you don’t have to stop there! If you enjoy the activity and have some free time, extend it for another round. Start by repeating the program on only one machine. An extra 10 minutes will burn more calories. After a month at this level, add another set with all three machines.

Precautionary measures

Before starting any exercise program, consult your doctor, especially if you have an injury, a chronic illness, or are taking any medications. They will be able to advise you if you need to take any precautions.

Afterword

Congratulations on starting your training. At first, 10 minutes will seem like a lot, but most people find that progress gradually comes and the practice time increases. With persistence, within a few weeks you will find that you can exercise as much as you need to to stay healthy and fit.