Cardio training at home: time and intensity. Walking as a Cardio Exercise

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You can lose weight without doing fitness, but with regular training you can do it faster and more effectively. How to structure an aerobic activity to achieve maximum results? And is it true that the most effective method Fat burning is cardio training?

This article will discuss the most popular questions regarding cardio training and its effectiveness for weight loss. We'll also look at popular myths about cardio training that can be misleading and hinder your progress. Finally, we offer you ready-made complex Cardio exercises for doing at home or in the gym.

Cardio workout (or aerobic training) occurs due to the energy that is produced during the oxidation of glucose molecules with oxygen. This is the main difference from the power load, where energy is produced in an oxygen-free manner. Therefore, during cardio, not only the muscles are trained, but also the entire cardiovascular system.

Cardio training is especially useful for those who are just starting to get into fitness. They prepare your heart for heavier workloads. What else are aerobic exercises good for?

Benefits of Cardio Exercise:

• Calories are burned, which facilitates and speeds up the weight loss process.
• Endurance increases, you will be able to withstand increasingly heavy loads (this will also be useful to you in everyday life).
• Metabolic and metabolic processes are accelerated.
• Lung strength and volume increases.
• Work improves of cardio-vascular system, the risk of disease is reduced.
• Immunity increases.
• Relieves stress and psychological tension.
• You will get a boost of vivacity and energy for the whole day.

Heart rate during cardio workout to burn fat

In order for cardio training to be effective, you need to exercise in the fat burning zone. The so-called fat burning zone is within 65-85% of the maximum heart rate (HR). The higher your heart rate, the more calories you will burn. The heart rate range at which fat burning is achieved is calculated using the following formula:

Heart rate max= 220 – age (this is the maximum allowable heart rate)

• Lower limit: HR max * 0.65
• Upper limit: HR max * 0.85

EXAMPLE:

Let's say your age is 35 years old

220-35=185 (this is your heart rate max)

• Lower limit of fat burning zone: 185 * 0.65 = 120
• Upper limit of fat burning zone: 185 * 0.85 = 157

Those. To burn fat during cardio training, your heart rate must be within 120-157 beats in a minute (example for age 35). This is the recommended heart rate zone at which cardio training will be both effective for weight loss and safe for heart function.

You can use a heart rate monitor or to measure your heart rate during cardio training. If you don’t have one, you can measure your pulse yourself during class. To do this, count the number of beats in 10 seconds and then multiply the resulting value by 6. This will give you the value of your heart rate.

Rules for effective cardio training to burn fat

1. Give preference to interval loads. Interval training is many times more effective than monotonous aerobics. You'll burn more calories and have a more productive workout. In addition, such cardio programs are the least destructive to muscle tissue. For example, you can perform exercises based on the Tabata principle: We train with intense load for 20 seconds, rest for 10 seconds, do 4-8 approaches, rest for 1 minute. You can also choose intervals to suit your needs.
2. People with great overweight Aerobic exercise is also needed. Only in this case is it better to choose walking: on a simulator, on the street, or at home, for example, look at our selection: Top 10 video training based on walking for beginners. You don't have to run or jump to lose weight. The most important thing in cardio training is to exercise with an increased heart rate, and this is achieved with any active physical activity.
3. Cardio training should always be complemented by strength training. Without strength exercises you will lose muscle, slow down your metabolism, and degrade your body quality. It is not necessary to perform both types of exercise on the same day; they can be alternated. Be sure to check out: .
4. Start your classes with strength training, and finish with aerobic exercise. If you combine two types of exercise in one day, it is better to start with strength exercises. IN otherwise After cardio, you won’t have the strength to do quality work with weights.
5. Always monitor your heart rate. With low values, you will not achieve the desired goal, and with high values, you will harm your health. If you don't have a heart rate monitor, measure your heart rate yourself 2-3 times during the session.
6. Change the type of aerobic activity periodically. If you work out in the gym, then alternate, for example, an ellipsoid and a treadmill. When doing cardio training at home, try to change the sets of exercises. This will improve the effectiveness of the results.
7. If you have problems with knee joints, choose low-impact cardio. Now there are a lot of low-impact programs that will help you burn fat without harming your knees. If you work out in the gym, you can choose brisk walking on a treadmill or.
8. How often should you do cardio training? If you want to lose weight, then do cardio at least 3 times a week for 30-45 minutes. If you want to keep fit or are working on muscle mass, then 1-2 times a week for 30-45 minutes is enough.
9. Even if you don't need to lose weight, you shouldn't completely eliminate cardio from your schedule. With their help, you improve your endurance and heart muscle function. That is, you develop your physical fitness comprehensively, in all directions.
10. Cardio exercise will not help you lose weight without a calorie deficit. This is important for all people who are losing weight to understand. Even if you do aerobic exercise every day, if you don't watch your diet, you won't be able to burn fat. Read more about.

One example of interval training if you are a runner:

Many people do not like cardio training and try to avoid it if possible. But now it's very big choice aerobic and interval programs, so you can choose the most suitable option for yourself:

• walking
• kickboxing
• water aerobics
• classes for
• classes for

Also, an alternative to cardio training for burning fat can be sports activity: skiing, skating, rollerblading, swimming, Athletics, game types sports.

8 Biggest Myths About Cardio Training to Burn Fat

MYTH #1: To lose weight and burn fat, you must do cardio training.

No, you don't need to do cardio to lose weight and burn fat. Lose weight from a calorie deficit (you consume less food than your body can use in a day), and body quality is improved through strength training by strengthening or growing muscles. Therefore, you can lose weight without cardio training.

However, cardio exercise provides additional caloric expenditure, thereby helping you create the necessary deficit for weight loss and fat burning. This means that with regular cardio training it will be easier for you to lose weight. In addition, heart training is a very useful component of fitness classes that should not be avoided if you do not want to get problems with the cardiovascular system.

MYTH #2: If you wrap it in film problem areas or wear a thermal belt, fat burning during cardio training will occur faster.

No, it does not affect the weight loss process at all, does not increase calorie consumption during exercise and does not help burn fat during cardio training. The film and thermal belt will just make you lose more moisture during training. Your weight may even decrease slightly, but only due to lost water, not fat.

In addition, dehydration during exercise is not only very unhealthy, but also reduces the effectiveness of exercise. Therefore, the film and thermal belt will not help you lose weight, but will only harm your health.

MYTH #3: If you do strength training, you don't have to do cardio.

Just because you're doing strength training and working on muscle growth doesn't mean you don't need cardio. The heart muscle trains much longer than the body muscles, so as it grows power loads your heart (as opposed to the muscles of the legs and arms) will simply be unprepared. This is fraught not only with a drop in results, but also with serious health problems.

Imagine that you are only developing the muscles of the body, forgetting about the heart muscle. As your body weight increases, your heart has to pump more blood, which means it has to work harder. As a result, your untrained heart will wear out very quickly as the load increases. Therefore, even if you are working on muscle mass, you should have a competent combination of strength and cardio training.

MYTH #4: If you constantly engage in cardio training, then you don’t need to watch your diet. During classes, everything will “burn out.”

When during the day you consume more food than your body is able to process, then everything “unspent” goes into the reserve fund - fat. For example, an average one-hour workout burns 500 kcal per hour of exercise, and this is equivalent to only 100 g of chocolate. Therefore, if you want to get rid of fat, you need to monitor your diet in order to fit into your norm and not gain weight. Cardio training is great way burn calories, but for weight loss, nutrition comes first.

In addition, if you do intense cardio training to burn fat, then the body perceives this as a very energy-intensive activity. Trying to compensate for the effort expended, he begins to increase his appetite to replenish energy. Unbeknownst to yourself, you begin to eat more, and this is why a situation often arises when intense training does not help you lose weight. We recommend counting calories so that the weight loss process is clear and obvious.

MYTH #5: Cardio training should be long because fat loss begins only after 20 minutes of exercise.

Another popular myth is that fat begins to burn only after 20 minutes of exercise. But that's not true. The duration of the cardio workout only determines where the body will get energy for the workout. But for the overall weight loss process this does not matter. To lose weight, the main thing is to create a calorie deficit, that is, spend more calories per day than comes from food.

The only benefit of doing cardio for longer than 20 minutes is that it will burn more calories than short sessions. We emphasize that for weight loss, it doesn’t matter whether you exercise 5 times a week for 10 minutes or once a week for 50 minutes. Any workout uses calories, and it doesn't matter how you burn those calories: with a long session or a short session. The only recommendation is that you should not do cardio training for more than 1 hour, as this threatens to disintegrate. muscle tissue, which is not very good for both body composition and metabolism.

MYTH #6: If you train outside the fat burning zone, the workout will be useless.

This is wrong. Whatever your heart rate is during training (heart rate), you will burn calories. The higher the heart rate, the greater the calorie consumption. 70-80% are the optimal numbers at which you You train your heart efficiently and burn the maximum number of calories without harmful stress on the body.

MYTH #7: You can’t do full-fledged cardio workouts at home without exercise equipment.

MYTH No. 8: If you have a problem with your joints and blood vessels, then you can’t do cardio.

You can, but you just need to choose low-impact exercise options. The most important thing in cardio training is to raise your heart rate and burn calories, no matter how you achieve it: normal walking or intense jumping. If you are studying in gym, then choose to walk on a treadmill, changing the speed and incline. If you are at home, you can practice walking, for example, using this 45-minute video from Leslie Sansone (suitable for beginners too):

10 Cardio Exercises to Burn Fat

We offer you a ready-made cardio workout to perform at home or in the gym. You do not need additional equipment; all exercises are performed with your own body weight. The load can be easily adjusted by speeding up or slowing down the speed of the exercises.

The program will consist of two circles. In each circle you will find 5 effective cardio exercises for burning fat. We perform the exercises sequentially one after another, first the first circle, then the second circle. You can do the exercises not for a while, A to the account, approximately 20-40 repetitions depending on the exercise.

Beginner plan:

• Perform each exercise for 30 seconds, then rest for 30 seconds.
• Repeat each circle 2 times
• Total workout duration: 25 minutes

Timer:

Advanced plan:

• Perform each exercise for 45 seconds, then rest for 15 seconds.
• Repeat each circle 2-3 times
• 1-2 minutes rest between circles
• Total workout duration: 25-40 minutes

Timer:

First round of cardio exercises

We run in place, trying to hit our buttocks with our heels. Lighter option: walking in place with the shin overlapping.

We jump into a wide squat, touching the floor with our hands. The knees should not go beyond the toes, the back remains straight. Lighter version: perform a wide squat without jumping.

We jump in a half-squat, simultaneously spreading our arms and legs. Maintain a half-squat position throughout the exercise. Lighter version: move your legs to the sides in a half-squat position without jumping.

We spread our arms and legs, moving as if on a ski track with small jumps. The arms move in sync with the legs. Lighter version: we walk in place, synchronously moving our arms and legs.

Second round of cardio exercises

We run in place, raising our knees so that our thighs are parallel to the floor. The back is straight and does not go back. A lighter option: we walk in place, pulling our knees to our chest.

In a plank position, jump with your legs spread to the side. The body keeps a straight line, the back remains straight. Lighter version: move your legs to the side one by one.

Assume a shallow squat position on one leg with the other leg extended back. Jump to the side, shifting your weight to the other leg and touching your hand to the floor. Weight is transferred to supporting leg, the free leg is retracted back. Lighter version: jump from side to side without touching the floor with your hand.

Thanks to the YouTube channel for the gifs: Shortcircuits with Marsha.

Cardio workouts to burn fat at home

To perform cardio workouts at home, you do not need additional equipment; you can train with your own body weight. This is a big advantage. You don't have to go jogging (which can be so hard to convince yourself to do) when you can do cardio at home with no less efficiency.

If you are looking for ready-made effective videos With cardio workouts to burn fat at home, we recommend that you take a look.

Intense exercise trains the cardiovascular system and burns fat reserves. Training 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 cardio exercises for home will be useful for burning fat, choose the most suitable techniques for yourself and practice them on a regular basis.

Fat burning begins when the beat frequency is above 130 20 minutes after the start of exercise, when glycogen stores are used up.

Plyometric push-ups

This type of push-up for all muscles of the body.

1. We freeze in a prone position. The heels and crown form a straight line.
2. We lower ourselves down until our chest touches the floor.
3. We push off sharply and soar up, managing to clap our hands in flight.
4. We land carefully (13 times).

Explosive cross push-ups

One of the best practices for drying the body. The stronger the push from the floor, the more actively the muscles work and the fat melts.
Loading: triceps, chest, quadriceps, latissimus dorsi.

1. In a prone position, we lean our palm on the ball (a barbell plate, an encyclopedia), and lower ourselves down.
2. With an explosive movement we take off from 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. During push-ups, we focus on the abdominal muscles.
3. In the upper position of the body, pull the right dumbbell to the belt, after returning to IP, change sides (12x3).

We train buttocks, calves, abs, front of the thigh, building up explosive force.

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

We start with 1 minute in 2 approaches.

"Military jump"

Exercise for all muscles.

1. IP – classic stance, arms raised up.
2. We squat down and, using a jumping movement, assume a classic plank.
3. We do push-ups at a pace, then return to the original position.

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

Jumping

Muscles: calf, abdominal, gluteal, triceps thighs.

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

Equipment can be replaced. In 10 minutes of training, almost 200 kcal are burned.

In a squat work: quadriceps, lower back, legs.

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

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

In that works Bottom part torso.

Movement No. 1

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

Movement No. 2.

1. With weights in our hands, we alternately step forward;
2. let's squat.

Pay attention to the technique - bend your knees at a right angle, keep your body straight.

Single leg lunges

between the quadriceps, buttocks, internal part hips. It is advisable to do it with weights.

1. Holding dumbbells in your hands, place one foot with the back of your toe on the bench.
2. With a straight body, we squat on the supporting limb.
3. To increase tension, move the foot of the dominant leg further away from the platform (10x4).

Platform lifts

Active: legs, thighs, abs, buttocks.

1. Holding the shells, we climb onto the stool.
2. Raise your knees higher than your hips.
3. We place the second leg or leave it free.
4. In the second case, it is difficult to maintain balance (15x3).

Technology has alternative– step aerobics.

If there is no platform, we use a step or build a 25-30 cm podium from available materials (books, bricks).

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

Loading: abdominals, deltoids, triceps.

Movement No. 1.

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

Movement No. 2.

Accent: quadriceps, shoulders, back.

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

"Caterpillar"

Another great cardio exercise to do at home.
The equipment is designed for pumping everyone muscle groups.

1. We stand up straight with our hands down. We move our pelvis back, bending at the waist until our palms rest on the floor.
2. We step forward on our hands until the body is parallel to the floor.
3. Taking a lying position, we strain our abdominal muscles, turn our body to the side, and extend our arm upward. We freeze in static position for 40-60 seconds.
4. We mirror the actions for the other side.

To make things more difficult, we take shells with low weight. We “walk” in our arms for 2 minutes.

Kicks

This cardio exercise for home can be done if you have a punching bag or something similar.

Kickboxing exercise develops endurance and uses all muscles.

1. Feet wider than shoulders, knees bent, clenched fists held at chin level.
2. When moving forward and backward, we strike with the heel, and to the side with the side lift of the leg.

At the end point, we do not fully extend the knee. We work with a wide scope, putting force into the blow.

"Sawfish"

Accent: abs, shoulders, back, arms, buttocks

1. We lie down on the floor with emphasis on our elbows and toes.
2. To make your feet glide better, place a disc or towel under your toes.
3. Having transferred the load to the arms and shoulders, we perform rhythmic movements with the body, pushing the body back with our shoulders.
4. We return to the forward position without using our legs (2 minutes).

"Plie"

Purpose of the technique- feel the work of the hips, abdominal muscles, tension in the lower back.

1. From a straight body position and a wide stance of the legs, we turn the feet outward. We hold the dumbbell with both hands in front of the chest.
2. We draw our stomach towards our spine and straighten our shoulders.

We stay in static position for 30-50 seconds.

Alternative Exercises

If you have completed your home cardio workout and want to work out in the fresh air, then use the following techniques for the street.

• Run in place with your knees raised high.
• We overcome the obstacle course. We jump over benches at speed in the park.
• We get up in . We take our hands off the floor one by one and place them on the opposite shoulder.
• We walk up the stairs one step at a time.

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 in 1 session.

Cardio training (from the Greek " cardio", heart) is fulfillment physical exercise, increasing 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 lose weight and burn fat quickly. At the same time, 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 to perform 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 type of effective is to perform interval training HIIT, however this type training is more suitable professional athletes than 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. Essentially, one can of Coca-Cola is equivalent to 30 minutes physical activity medium intensity. 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 it is believed that running is best example cardio for weight loss and rapid fat burning. 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 incorrect technique and wearing unsuitable shoes (especially if you have flat feet) can easily cause serious injury to your knees.

At the same time, running is categorically not recommended for tall and obese people, since shock loads extremely negatively affect their knee and hip joints, provoking the development of chronic pain. For weight loss with large quantities excess weight Preferred forms of cardio include cycling, elliptical walking, or swimming.

The benefits of running

Notwithstanding the above, subject to correct technique Running is a great form of cardio for burning fat. 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 useful. Exist Scientific research, indicating 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. In the presence of this mode Cardio will make it easy to 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. Proper warm-up should always include 5-10 minutes of light cardio training with 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,

This is a variety aerobic training, where in addition to the muscles of the body, the cardiovascular system is involved. As a result of a certain load, glucose is oxidized with oxygen to produce energy, which ensures motor activity of the muscles. Cardio training is actually training your heart.

Fat burning occurs as by-effect from her. This type of fitness is one of the most effective in the fight against excess weight bodies. To achieve results, you need to practice from 20 minutes to two hours.

Many people who want to lose weight work out hard, but their weight stagnates. This happens because he does not fully understand how to properly organize his training and how to distribute the load.

Main criterion proper organization The process of cardio training is a certain heart rate.

The lower limit is determined by the formula:

• (220 beats/min – age – pulse at rest) ×0.6+ pulse at rest

For maximum efficiency, you should not fall below this limit.

To calculate the upper limit, another formula is used:

• (220 beats/min – age – pulse at rest) ×0.8+ pulse at rest

There is no need to rise above this limit either. It is necessary to measure your pulse before, during and after exercise. At independent studies at home, you can experimentally choose the best option. Strict heart rate control is the key to proper and safe training.

There is a simpler formula:

• For women: heart rate (max)=220-age
• For men: heart rate (max)= 214-age

For supporting optimal frequency contractions of the heart, intense tension is necessary, when the whole body works at 100%, alternated with short periods of rest so that the pulse returns to normal.

What are the benefits of cardio?

• Increasing the body's endurance.
• Weight loss.
• Strengthening the cardiovascular system.
• Increasing resistance to diseases and strengthening immunity.

They will benefit everyone who wants to lose weight and improve their health. Female representatives use this type of fitness to create beautiful figure. Men involved in strength sports use cardio during preparation for competitions. They help novice athletes better prepare for more serious loads.

How is the program selected?

The number of classes is from three to five times a week. For beginners, it is enough to exercise 3 times a week for 25 minutes, gradually increasing the duration and frequency. The interval between training should be no more than two days. The intensity must be increased, as endurance increases and the body begins to get used to the load. It is necessary to change types of training, alternate between different exercises in order to achieve the desired result.

IN gym an experienced instructor will select individual program to a specific person. Exercising on your own without a complete understanding of the essence of cardio exercises can harm your health.

The program includes various exercises on an exercise bike, running, walking, active games, and jumping. If you don’t have time for full-fledged gym exercises, you can train between tasks, for example, regularly walk, take the stairs instead of the elevator, ride a bicycle to work or run errands. But this applies to exercise to strengthen the cardiovascular system and health in general. If the goal is weight loss, then only full exercise will help achieve it.

How to get in shape by working out at home?

Carrying out special exercises, you can get rid of excess fat deposits on all parts of the body, including hips, back and arms, even at home.

• The simplest of them is jumping rope. You need to jump at a fast pace for 1 minute, then walk slowly for 1 minute. And so - 20 minutes.
• Run with high hip raises - 10 minutes, rest for 2 minutes and run again.
• Run up the stairs for 10 minutes, then slowly go down and repeat again.

Treadmill cardio includes walking and running. It’s better to start with walking, since if you’re not used to it, you can damage your knees or ankle joints. Low-intensity cardio exercises are most suitable for this. The program consists of several stages:

1. Preparing the body for the load (3-5 minutes) - walking at a speed of 3 km/h to accelerate the heart rate to the required level (calculate using the formula given above).
2. Basic training (20-40 minutes) – walking at a speed of 4-7 km/h. If the pulse has reached the maximum permissible maximum (see formula above), the speed must be reduced. Then increase again.
3. Cool down (5 minutes) – gradually reduce walking speed until it stops completely.

You can walk for about three months, then, when a stronger load is required, you can switch to running. Among other things, the treadmill is very good for burning leg fat.

Monotonous exercises may not be interesting. Interval cardio, which is more pleasant to do while listening to your favorite music, can diversify your routine and increase your performance. It differs in that the change of activities occurs without rest.

You can try the following option, where each exercise is performed for 2 minutes:

1. Jumping rope with fast speed, in turn on each leg.
2. Quick jumps with both legs left and right.
3. Jumping back and forth, pushing first with the left, then right foot– 12 times.
4. Jumping rope again.
5. Lunges forward, changing legs in a jump.
6. Jumping with legs spread to a distance of shoulder width, arms also spread. Return to initial position jump – 20 times.
7. Jumping rope. You can notice the first results after 3 weeks if you exercise regularly 3 times a week. More often, it’s not worth it, as this will only weaken the body.

Do you always need to run and jump during cardio training?

Sometimes it is impossible to exercise at home by running and jumping, as this disturbs the neighbors below. In this case, there are options without and without jumps. They are also suitable for beginners, for those who have recently suffered an injury, have various diseases or for older people.

There is an interesting video course “Weight loss for dummies”, in which instructor Gay Gasper competently and clearly explains how to perform the exercises. The main load in this course is designed to burn fat in the legs, but the arms also work well.

Cardio training using dumbbells is also done without jumping. This variety strength cardio Helps strengthen muscles throughout the body.

How to organize your diet so that weight loss occurs faster?

Cardio exercise increases your metabolism and fat burning speeds up. Without proper nutrition they won't be effective. You must not eat 2 hours before class and 1.5-2 hours after. It is necessary to drink water after sports, it helps to better break down the fat that has already been deposited.

If, in addition to losing weight, the goal is to increase muscle mass, then you should add more protein foods to your diet: lean beef, chicken, cottage cheese. To achieve a good result, you will have to give up foods containing fast carbohydrates (sweets, flour, fatty foods). Slow carbohydrates, such as whole grain bread, various cereals - oats, buckwheat, barley, on the contrary, are useful for weight loss.

How is cardio training done in the gym?

There are many machines for doing cardio:

• Stepper;
• Bicycle ergometer;
• Ski simulator;
• Treadmill;
• Exercise bike.

On the simulator you can select a suitable program and practice according to it. Another way is interval loading on all exercise machines in turn for 1 minute. For beginners, one lap is enough, and for advanced ones – 2-3 laps.

How does cardio exercise help get rid of belly fat?

To reduce fat in the abdominal area, the most the best option There will be interval cardio. You don't even have to go to the gym for this. Intense cyclic training can be successfully carried out at home. Running helps reduce your waistline. Riding a bicycle or exercise bike effectively burns belly fat. Step aerobics is especially suitable for women. Boxing and football are more suitable for men.

How to combine it correctly with other types of physical activity?

Cardio requires a lot of energy, so it is advisable to do it in the morning, when fatigue has not yet accumulated. Although some people are more active in the afternoon. If the goal is to lose weight, then you need to do cardio before strength training to enhance the effect. If you gain muscle mass and increase body tone, then do it after strength exercises.

How to make it useful and enjoyable?

1. You need to choose equipment and exercises that bring pleasure and joy.
2. Practice while listening to music, it will help you maintain the right rhythm.
3. Alternate exercises and machines to engage all muscle groups.
4. At different paces, calories are burned better and endurance develops.
5. Outdoor activities in nature allow you to diversify the environment. Oxygen helps you burn fat better.
6. Comfortable clothes made from natural, high-quality materials will not distract from the process.

For achievement best result To get rid of excess weight, cardio training should be alternated with strength training. Correct breathing, maintaining the required level of heart rate intensity, a fast pace of exercise will improve your health and figure. Good endurance, a strong cardiovascular system make a person more stress-resistant, which for modern life simply necessary.

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 must exceed the number of calories received from food.

For this reason, daily training (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 the best method burning fat 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 a full strength training session 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.

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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 different 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 best choice will protein intake, whereas in one hour dishes will consist of carbohydrates and protein.