Cardio examples. What are the types of cardio exercises? Best results from cardio

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

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

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

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

Types of cardio training

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

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

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

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

Your heart rate during exercise

Your standard heart rate

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according to the formula"220 - возраст" !}

according to the refined formula

maximum heart rate

power training

running, cycling

fitness, rollers

warm-up

resting pulse

Workout program for home and gym

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

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

These are the most commonly used programs recommended by experts.

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

When and how best to do cardio

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

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

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

The lesson should be carried out in ascending order:

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

The duration and frequency of classes in case of poor health should be reduced, or canceled altogether.

Distribution of physical activity

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

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

During testing, all indicators are recorded:

• arterial pressure;

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

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

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

HRB = HR threshold × (0.6–0.8).

Tests can determine the safe intensity of exercise.

How to breathe properly during exercise

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

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

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

How to exercise with heart disease

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

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

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

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

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

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

Be healthy!

Reading time: 22 minutes

You can lose weight without exercising, but with regular workouts, it can be done faster and more efficiently. How to build an aerobic exercise 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 that relate to cardio training and its effectiveness for weight loss. We will also look at popular myths about cardio training that can be misleading and hinder your progress. And finally, we will offer you a ready-made set of cardio exercises for practicing 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 way. Therefore, during cardio, not only muscles are trained, but the entire cardiovascular system.

Cardio workouts are especially useful for those who are just starting out in fitness. They prepare your heart for heavier loads. What else is aerobic exercise good for?

Benefits of cardio training:

• Calories are burned, which facilitates and accelerates the process of losing weight.
• Endurance increases, you will be able to withstand increasingly heavy loads (this will be useful to you in everyday life).
• Metabolic and metabolic processes are accelerated.
• The strength of the lungs and their volume increases.
• The work of the cardiovascular system improves, the risk of diseases decreases.
• Increases immunity.
• Relieves stress and mental stress.
• You will get a charge of vivacity and energy for the whole day.

Heart rate during cardio workout to burn fat

In order for cardio training to be effective, it is necessary 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 corridor at which fat burning is achieved is calculated using the following formula:

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

• Lower limit: heart rate max * 0.65
• Upper limit: heart rate max * 0.85

EXAMPLE :

Let's say your age is 35

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

• The lower limit of the fat burning zone: 185 * 0.65 = 120
• The upper limit of the fat burning zone: 185 * 0.85 = 157

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

You can use a heart rate monitor or to measure your heart rate during a cardio workout. If you do not have it, then you can measure the 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 be more productive. In addition, such cardio programs are the least destructive for muscle tissue. For example, you can perform exercises according to the tabata principle: 20 seconds of intense exercise, 10 seconds of rest, 4-8 sets, 1 minute of rest. You can also choose intervals according to your abilities.
2. Overweight people also need aerobic exercise. Only in this case it is better to choose walking: on the simulator, on the street, or at home, for example, check out our selection: Top 10 walking-based video workouts for beginners. You don't have to run or jump to lose weight. The most important thing in cardio training is to train with an increased heart rate, and this is achieved with any vigorous physical activity.
3. Cardio training should always be complemented by strength training. Without strength training, you will lose muscle, slow down your metabolism, and degrade body quality. It is not necessary to perform both types of load on the same day, they can be alternated. Be sure to check out:.
4. Start with strength training and end with aerobic. If you combine two types of exercise in one day, then it is better to start with strength exercises. Otherwise, after cardio, you will not have the strength to do quality work with weights.
5. Always keep an eye on your heart rate. At low values, you will not reach the desired goal, and at 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. Periodically change the type of aerobic exercise. If you work out in the gym, then alternate, for example, an ellipsoid and a treadmill. When doing cardio workouts at home, try to change the sets of exercises. This will increase the effectiveness of the results.
7. If you have knee problems, choose low-impact cardio. There are so many low impact programs out now that will help you burn fat without hurting your knees. If you work out in the gym, you can choose brisk walking on the track or.
8. How often should you do cardio? 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 work 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, don't cut cardio out of your schedule entirely. With their help, you improve your endurance and the work of the heart muscle. That is, you develop your physical form in a complex, in all directions.
10. Cardio will not help you lose weight without a calorie deficit. This is important to understand for all losing weight people. Even if you do aerobic exercise daily, but do not follow the diet, you will not be able to burn fat. Read more about.

One example of interval training if you're a runner:

A lot of people don't like cardio and try to avoid it whenever possible. But now there is a very large selection of aerobic and interval programs, so you can choose the most suitable option for yourself:

• walking
• kickboxing
• water aerobics
• classes on
• classes on

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

Top 8 Fat Burning Cardio Myths

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

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

However, cardio workouts provide additional calorie expenditure, thereby helping you create the necessary deficit for weight loss and fat burning. So 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 you should not avoid if you do not want to get problems with the cardiovascular system.

MYTH #2: If you wrap a film around problem areas or put on a thermal belt, then burning fat during cardio training will be faster.

No, it does not affect the process of losing weight at all, does not increase calorie consumption during exercise, and does not help burn fat during cardio training. The film and thermal belt will only make you lose more moisture during your workout. You may even lose some weight, 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're doing strength training, you don't have to do cardio.

If you are doing strength training and working on muscle growth, then this does not mean that you do not need cardio. The muscle of the heart trains much longer than the muscles of the body, so with increasing strength loads, your heart (as opposed to leg and arm muscles) will just 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 body weight increases, the heart has to pump more blood, which means it has to work harder. As a result, your untrained heart will wear out very quickly with increasing loads. Therefore, even if you are working on muscle mass, you must have the right combination of strength and cardio training.

MYTH #4: If you're constantly doing cardio, you don't have to watch your diet. During training, everything will “burn out”.

When during the day you consume more food than your body can process, then all the "unspent" goes into the reserve fund - fat. For example, an average one-hour workout burns 500 calories per hour, which is the equivalent of just 100 grams 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 workouts are a great way to burn calories, but for weight loss, nutrition comes first.

In addition, if you are doing intense cardio to burn fat, then the body perceives this as a very energy-intensive exercise. Trying to compensate for the effort expended, he begins to increase his appetite in order to replenish energy. You imperceptibly begin to eat more, and that is why a situation often arises when intense training does not help to lose weight. We recommend counting caloriesso that the process of losing weight is clear and obvious.

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

Another popular myth is that fat starts to burn only after 20 minutes of exercise. But it's not. The duration of cardio training depends only on where the body will draw energy for training. But for the overall process of losing weight, this does not matter. For weight loss, the main thing is to create a calorie deficit, that is, spend more calories per day than comes with food.

Cardio workouts longer than 20 minutes are only beneficial because they burn more calories than shorter ones. We emphasize that For weight loss, it doesn't matter if you train 5 times a week for 10 minutes or 1 time per week for 50 minutes. Any workout burns calories, and it doesn't matter if you burn those calories with a long session or with a short session. The only recommendation is not to do cardio for more than 1 hour, as this threatens to break down muscle tissue, which is not very good for both body composition and metabolism.

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

This is not true. Whatever the heart rate during training (heart rate), you will burn calories. The higher the heart rate, the more calories burned. 70-80% - these are the optimal numbers at which you train your heart with high quality and burn the maximum number of calories without a harmful load on the body.

MYTH #7: You can't do a full-fledged cardio workout at home without exercise equipment.

MYTH # 8: If there is a problem with the joints and blood vessels, then you can’t do cardio.

It is possible, but it is only necessary 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 work out in the gym, then choose walking on a treadmill, changing the speed and angle of inclination. If at home, then you can walk, for example, according to this 45-minute video from Leslie Sanson (also suitable for beginners):

10 Fat Burning Cardio Exercises

We offer you a ready-made cardio workout to perform at home or in the gym. You do not need any additional equipment, all exercises are performed with your own body weight. The load can be easily adjusted by accelerating or decreasing 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. Exercises are performed sequentially one after another, first the first circle, then the second circle. You can exercise not on time, a to the account, approximately 20-40 repetitions depending on the exercise.

Beginner Plan:

• Each exercise is performed for 30 seconds, then rest for 30 seconds.
• Repeat each circle 2 times
• Total workout time: 25 minutes

Timer:

Advanced plan:

• Each exercise is performed for 45 seconds, then rest for 15 seconds.
• Each round is repeated 2-3 times.
• Between circles 1-2 minutes rest
• Total workout time: 25-40 minutes

Timer:

First round of cardio exercises

We run in place, trying to hit the buttocks with our heels. Lightweight option: walking in place with an overlap of the lower leg.

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

We jump in a semi-squat, synchronously spreading our arms and legs. Maintain a semi-squat position throughout the exercise. Lightweight option: we take our legs to the sides in a semi-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. Lightweight 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 the thigh is parallel to the floor. The back is straight and does not go back. Lightweight option: walk in place, pulling your knees to your chest.

In plank position, jump with your legs out to the side. The body keeps a straight line, the back remains straight. Lightweight option: we take our legs to the side one by one.

Take a shallow squat position on one leg, the other leg is laid back. Jump to the side, shifting your weight to the other leg and touching the floor with your hand. The weight is transferred to the supporting leg, the free leg is retracted back. Lightweight option: 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. No street jogging required (to which it can be so hard to persuade yourself) when you can do cardio at home with no less efficiency.

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

In this article, we will learn more about what proper cardio training means, what it is, what it includes, and what exercises are for. If you want to get rid of body fat while maintaining muscle mass, be sure to engage in aerobic practices. The strength form involves the production of energy in an anaerobic way, and aerobics helps to lose weight using completely different processes. A person simultaneously trains muscles and the cardiovascular system, increasing its performance, endurance and improving the body as a whole.

Cardio Functions

Why is cardio needed? They are helping:

• reduce cholesterol levels;
• calm the nerves;
• train breathing, increasing a person's endurance;
• get rid of excess weight, this is especially true in winter, when energy is not spent on long walks - it is better to work out in warm clothes, which you can purchase in the Stayer online store;
• strengthen the heart system, the pulse will return to normal, the condition of all organs will become better.

If you exercise regularly and according to a pre-designed program, aerobic exercise can help in burning subcutaneous fat. During intense exercise, lipids begin to actively oxidize, gradually turning into energy, which allows the body to withstand prolonged aerobic exercise.

Types of loads for burning fat

Run

Why do we need cardio loads of such a plan? Running helps you lose weight. In pursuit of weight loss, many decide to immediately start running long distances for several hours. For effective fat burning, you need to devote 50-60 minutes to this, but starting training immediately from an hour is dangerous for health. If you have never done physical activity before or took a long break, run first at a distance of 1-2 km, after adaptation - 3-4 km. Regularity is important, otherwise it will take a very long time to wait for impressive results.

In the first couple of weeks, spend about 10-15 minutes in the stadium. After that, double the time to half an hour and continue to gradually increase the duration. After this time, you will warm up well, fat will begin to be burned most efficiently. Sometimes do small accelerations for 20-30 seconds, then go back to jogging. Do not forget to breathe correctly: 3 steps inhale, 4 - exhale.

A bike

Start with 15 minutes. After the first two weeks, gradually increase the time. Give this activity a maximum of 2-3 hours. We recommend doing a little, but regularly, then the effect will be much better. Start with 3 times a week, gradually increasing the amount.

Cycling has undeniable advantages:

• all muscle groups are involved at once, the work of the heart improves, the joints are activated;
• coordination of movements becomes better, respectively, endurance increases;
• allow you to lose extra pounds, form a beautiful figure;
• outdoor activities allows you to use the lungs, which further contributes to weight loss.

Try not to eat for an hour before exercising. During cardio, the body uses energy from body fat, which will allow you to lose weight. After training, refrain from eating for 30-60 minutes, during the time - periodically drink water.

Orbitrek

If you do not know what cardio training is, it seems that the simulator is very simple. Difficulties arise as soon as a person gets on the orbit track. The main task is to learn how to use all muscle groups. During the adaptation period (from 7 to 30 days), work for about 30 minutes at a time. After that, you can gradually increase the time up to an hour. Just do not try to engage in the pursuit of an ideal figure to exhaustion. This will not only not help you lose weight, but will also lead to problems with various organs.

With proper and regular exercises, you will see how the press begins to tighten, the condition of the body improves, and fatigue disappears. The result of regular use of the orbitrek is an improvement in blood circulation. Plus the simulator in the ability to independently set the parameters. The projectile allows you to lose from 3 to 5 kilograms per month.

These are the main types of cardio. It is important to choose an option that will not only tone you up, help you lose extra pounds, but will also give you pleasure.

How to choose a load

When to train

During the day, it is worth strengthening the heart system. You have already managed to eat several times, your strength has been preserved, so when performing some movements, there will be no problems at all. If your goal is to lose weight, it is better not to exercise during this period. You will have to spend glycogen first, only after 30-40 minutes fats will begin to be burned. Exercising in the evening has the same effect.

How much to train

You don't need to overdo it either. More than 60 minutes - muscles are burned, since there is no more glycogen in the body. In 2 hours, you can lose up to 90% of the amino acid responsible for muscle growth- leucine.

How to determine the optimal heart rate

In professional athletes, it is low. If there are no other serious symptoms, such as fatigue, weakness, or dizziness, this is quite normal. In adults, the average pace should be between 60 and 100 beats per minute at rest. Professionals have 40-60.

To calculate the extreme limit, you should use the general formula: 220 minus your age. This will be the maximum frequency beyond which you can not go. Much depends on the specific zone in the classroom:

• Warm up. You are just starting to wake up, so the heart rate should be in the zone of 50% of the maximum.
• Fat burning. In this zone, the indicator is 70% of the line. When exercising, 85% of calories are considered fat.
• Aerobic. At this stage, the lungs are actively working. Gradually increase oxygen consumption. From the limit, the parameter is 80%. In this zone, the respiratory system actively develops, which contributes to an increase in strength.
• Anaerobic. 90% of the maximum. The condition improves, muscles develop.
• The limit is considered to be 100%.

1. When doing cardio, be sure to monitor your health.
2. Don't try to set new records, control the intensity.
3. Increase the load and exercise time gradually.
4. When exercising in the winter, buy warm clothes at the Stayer online store.

© vegefox.com - stock.adobe.com

1. Improving the functioning of the heart. The heart muscle should be tensed in the same way as the others. A regular and controlled increase in the load leads to an improvement in the process of pumping blood and a decrease in the heart rate at rest.
2. Lung health. Thanks to cardio loads, the muscles involved in the breathing process are strengthened. As a result, the work of the lungs is simplified - it becomes easier to breathe.
3. Improvement in blood pressure. Aerobic training increases the number of red blood cells that provide oxygen transportation. Exercise lowers cholesterol levels, helps burn calories and keep blood vessels in good condition.
4. Improvement. Exercise increases the metabolic rate. This responds by quickly melting accumulated body fat and preventing the appearance of new reserves.
5. Improvement of the hormonal background. Aerobic training promotes the production of hormones that prevent the appearance of depressive states. Psychologically, life becomes easier - it is easier for a trained person to endure stress.
6. Deep sleep. People who practice regular cardio fall asleep faster. In addition, their sleep is deeper and better - thanks to the balance of sleep phases, the body is fully restored.
7. Improved bone health. Half an hour of cardio several times a week increases bone density. This is especially true for older people. A very common cause of hospitalization is a hip fracture. Strong bones improve sad statistics.
8. Prevention of diabetes. Aerobic exercise improves the ability of muscle tissue to process glucose. Thanks to the exercises, the blood sugar level is maintained at the proper level - the number and amplitude of its jumps are reduced.
9. Stamina Boost. For many athletes, this is the main reason. Cardio training increases the body's ability to store energy and use it sparingly.

© nd3000 - stock.adobe.com

When losing weight

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

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

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

With any cardio load, it is imperative to eat right. Without it, you can not get a slender body. Yes, a deficiency is theoretically possible with an illiterate diet. But at the same time, it will be quite difficult to count, and a constant feeling of hunger is also very likely, since if the entire diet consists of fast food or sweets, it will not be large. Eating the right foods with plenty of protein and complex carbohydrates will keep you full all day long and full of energy.

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

What does science say?

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

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

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

Equally interesting is a study comparing the effectiveness of aerobic exercise and diet. More than 400 women participated in this experiment, which lasted about a year. As in the previous case, the participants were divided into 4 groups:

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

Results: a year later, fat loss in the 1st group - 8.5%, in the 2nd - 2.5%, in the 3rd - 10.8%. That is, the most effective strategies were diet and a combination of proper nutrition and aerobic exercise. What does cardio workout do for you? pure form? Cardio in itself leads to minimal loss of adipose tissue. If at the same time you have a calorie surplus during the day, you can completely forget about losing weight in the long term.

Let us make a reservation that the experimental loads were moderate. If the training had been less gentle, the results would certainly have been different. But in any case, research shows a greater effectiveness of combining training with diet. More about the experiment.

© baranq - stock.adobe.com

Types of cardio training

There are a lot of types of aerobic training - from running to dancing and fussing in the garden. Most popular options:

• walking including;
• low and medium intensity running;
• swimming;
• a ride on the bicycle;
• circuit training;
• step aerobics;
• jumping rope;
• orbitrek training.

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

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

Which workout to choose?

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

Regardless of potential problems, you need to choose based on the effectiveness of training, which the table above demonstrates. The most effective options from the above are jogging, elliptical, swimming and jumping rope.

The choice is also tied to the abilities of those involved. visit gym or running in the park for various reasons is not available to everyone. In this case, home workouts are preferable.

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What is important to consider when doing cardio at home? The same aspects as in other cases - tracking the pulse, accounting for lost calories, taking care of the joints. If there is no heart rate monitor at hand, you can focus on breathing. If the load is too high, it will go astray - it will be difficult to talk.

There are a lot of exercises in the arsenal of a home athlete. For instance:

• Running in place is a good alternative to regular running. “Run” with intensive trampling from foot to foot, with alternate knee raises, with heels touching the buttocks - diversify the training.
• Jumping in place - Alternate fast, shallow jumps with squat movements.
• - crossfit exercise.
• Elements and dances.

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

Contraindications

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

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

You can not train with:

• SARS;
• acute allergies;
• menses;
• stomach ulcer and 12 duodenal ulcer;
• exacerbation of chronic diseases.

In addition, the intensity with which experienced athletes work is contraindicated for beginners. You need to start with light loads, gradually increasing them and your level. In this case, you need to remember the range of heart rate.

Cardio is a word familiar to all athletes involved in any kind of sport: from athletics to extreme strength. The second meaning of this word is aerobic activity, and it is the subject of many myths, jokes, and even training systems. This is where the term "cardio training" comes from. Let's see what it is interesting for many athletes.

From the point of view of biochemistry, cardio (cardio) is the general name for all types of exercise performed due to the energy exchange process called "aerobic glycolysis". During cardio training, oxygen enters our body, oxidizes glucose, from which energy is released. It is this energy that ensures the maintenance of a person's physical activity for a long time.

This is the essence of cardio training from strength training, in which the release of energy occurs in a different way, oxygen-free, or otherwise - anaerobic.

Types of cardio workouts

To avoid possible confusion, let's take a look at the most popular types of cardio and talk about how they are mixed with strength sports.

1. Running (can be replaced by brisk walking) is a great way to warm up in the morning, recharge your batteries, ventilate your lungs and the whole body as a whole, and at the same time spend a couple of hundred calories. The condition for such training is not to run too fast so as not to be completely exhausted. On the other hand, it shouldn't be an easy walk that won't even make you sweat. You need to tune in to your own optimal rhythm and run three to six times a week, setting aside an hour or a half for this. This will not only strengthen your body, but also help you become drier, more embossed.
2. Swimming is the best form of cardio because it is difficult to exceed the maximum exertion limit. It is necessary not only to stay on the water, but to swim at your own pleasure, completing the training with a 200-500-meter swim without stopping. Such cardio training can bring literally fabulous results. This is because, unlike running, swimming limits breathing capacity. The body perceives this as a signal and begins to strive to increase the volume of the lungs, which means that the supply of oxygen to the whole organism will improve. Additional pluses - strengthening the immune system due to contact with water. Muscles in water relax and recover faster. Like marathon runners, swimmers have a much lower release of lactic acid into the muscles, so that people who do strength training with iron have the opportunity to train even more productively.
3. Treadmills and trainers are imitations of running. There is such a training indoors, which is pretty bad. If there are no options or if the simulator is installed at home, you can train in this way, but it must be borne in mind that the lack of sunlight and clean air rich in oxygen, with increased stress on the heart and blood vessels, requires that such training be strictly dosed.
4. Circuit training, otherwise called "functional training" These types of training have been around for a long time, but became popular no more than a year ago. Their essence lies in performing strength training with a weight much less than bodybuilders use - five times or even ten times less than the usual working weight, but exercises are performed in a circle three to five times, without a break. It looks quite attractive, but it is not only a colossal burden, but also a high danger to blood vessels and the heart. However, it can be clarified that this danger occurs only for a person who does not have the appropriate training, with an unfamiliar technique. The lungs of such a person have not yet acquired the skill to supply oxygen to the body in a critical mode for 15-20 minutes in a row.

For clarity and specific numbers, see the infographic:

Who needs cardio training and why

1. You can advise all people of middle age, because they help maintain the cardiovascular system in order and prolong life.
2. When exercising, the purpose of which is to build muscle mass, cardio training is undesirable, since they cause an effect on muscle growth that is opposite to hypertrophy. But, since you cannot build muscle and burn fat at the same time, it is desirable to include cardio in the training plan along with strength training during the fat burning phase, as this will make fat burning more effective.
3. If you have set yourself the goal of losing weight, it will be very good to add to strength exercises cardio, although cardio itself is not The best way for weight loss.
4. Cardio workouts are good if you do cyclic sports and you need to develop endurance.
5. Cardio is good to use for recovery. With light loads, recovery is faster.
6. Many people advise using cardio workouts as a warm-up - to warm up the body for 5-7 minutes before starting a workout. Although this is not exactly cardio, but rather a regular warm-up.

Cardio training is not the best way to lose weight

Among women involved in fitness, this is a fairly popular misconception: hoping to lose weight and afraid to “swing”, they are storming ellipses in all the fitness halls of the world. But you don’t have to worry - it’s simply impossible to “swing” without hormones and steroids. But if cardio training is used exclusively for weight loss, then this is really a delusion, and a very common one.

Indeed, in 45 minutes of cardio training, you can burn more calories than during the same duration of strength training, but for weight loss, the overall effect will be worse. Strength training works differently - it burns fat not during training, but after it in the process of rest, which significantly increases the overall metabolic rate. Thanks to strength training, you will have a way even a small amount of muscle, for example, 5 kg, but they will already require you to add 250-400 additional kilocalories per day to your regular diet. As a result, it becomes easier to maintain some calorie deficit and burn fat on a consistent basis.

The maximum effect for burning fat is observed when combining full-fledged strength training with cardio training. Fitness experts advise for weight loss to carry out 2-3 strength training per week and add 2-3 cardio workouts lasting 45-60 minutes to them, and it is better to choose different days for training.

When is the best time to run?

1. Running on an empty stomach

Modern research has found that exercising for 30-60 minutes in the morning, immediately after waking up, allows you to burn three times more fat than similar exercises at other times of the day. The fact is that the main source of energy for the body throughout the day is carbohydrates from food. During a night's sleep, these reserves are depleted by the body. Therefore, when a person wakes up, carbohydrates no longer play their energy role and fat begins to be consumed for energy.

Interestingly, as a result of morning workouts, metabolism increases throughout the day, so after training on an empty stomach, the body will burn more calories throughout the day.

Attention! Those who have good muscle mass should definitely take into account that training on an empty stomach is contraindicated for them, because with a lack of fat, the body will begin to burn muscles. So this way to lose weight is only suitable for those people who have something to lose, that is, there is excess fat.

In the state of Kansas, studies were conducted that showed that during a morning workout, one kilogram of fat was oxidized faster than if physical activity was shown towards the end of the day. A cyclist who pedaled in the morning before breakfast burned 60% more fat than a cyclist who trained in the afternoon.

For muscular people seeking to improve their muscles, running in the morning on an empty stomach is contraindicated. In general, running in the morning is good, but in terms of losing muscle instead of fat, doing cardio on an empty stomach is bad. Therefore, you can make for yourself such a schedule for a morning run:

• get up early, no later than 6-7 in the morning;
• have a light snack without meat, for example, eat 4-5 boiled eggs with a glass of juice and bread;
• after eating, take a 30-45-minute pause;
• make a run.

So, for those who want to get rid of excess fat mass, it is advisable to run in the morning on an empty stomach, and if running is seen as a way to develop muscles, it is better to eat before cardio.

2. Cardio before strength training

For men seeking to gain muscle mass, aerobic activity in any of its forms one to two hours before working with iron is absolutely contraindicated. Cardio performed before strength work will lead to the depletion of glycogen stores, as a result of which there may simply not be enough strength for the last two or three repetitions, the most effective, which stimulate growth most of all. Another argument that pre-workout cardio is not necessary is that running leads to a decrease in protein synthesis and an increase in protein breakdown. With strength training, everything happens the other way around: protein synthesis remains at the same level or slightly increases, but protein breakdown increases.

Thus, it turns out that after cardio training, protein synthesis, which refers to the ability of the human body to form new muscle structures, decreases, and if after that you go to strength training, then the ability to build muscle mass will decrease significantly. Therefore, cardio, especially with a long duration, leaves its mark on muscle progress. For women who do not want to have muscle in large quantities, training with low intensity and low weight, it is quite possible to afford a 20-25-minute jog.

Thus, before training, cardio training may well be carried out, but after it it is necessary to withstand a certain time - 2.5 - 3 hours in order for the glycogen depot to be restored. The correct diet and the use of appropriate sports supplements, such as carbohydrate-protein shakes or gainers, will speed up this process.

3. Advantages and disadvantages of cardio after strength training

Such cardio workouts are more favorable than those carried out before strength training. The reason is that during strength training, glycogen stores are not depleted as much as during aerobic activity. So after the end of the workout, there will still be enough stored glycogen in your muscles, and you will be able to carry out your race at a high level. You can get even more effective cardio if you wait two or three hours after class, eat, and only then go for a run. Thus, you will quickly replenish your glycogen stores, the breakdown of proteins will be stopped and the body will be ready to send all the pitchforks for a run, because it will no longer have to worry about restoring “post-workout holes”.

Best results from cardio

Everyone wants not just to run, but to achieve certain results by this - to improve their physique, heart function, etc. Therefore, in order to achieve these goals, it is necessary to know the exact time of the intended run and plan your races accordingly. You can follow the following tips:

• if in one of the strength training you plan to train your legs, then cardio should be carried out away from this day, for example, training legs on Monday, run on Thursday or Friday;
• do cardio workouts on days when you don't have strength training;
• if you can’t allocate separate days for running, practice jogging after your workout is over.

If the body is 100% charged with energy, you will get much more benefits, that is, an increase in muscle mass, an improvement in appearance.

What pace should I run during cardio?

It is necessary to calculate the intensity of running according to the formula, which is tied to the indicator of the maximum heart rate (HR max). This frequency is defined as follows:

Heart rate max = 220 - age.

So, for a 17-year-old person, the maximum heart rate is 220 - 17 \u003d 203. During cardio training, the pulse should be from 65% to 85% of the calculated maximum.

Often they also talk about the pulse zone of fat burning (most likely because it is often noted in fitness rooms on cardio machines). This zone is also determined individually by testing on a gas analyzer. This rate is slightly lower - it is 60-70% of the maximum heart rate. For an average 30-year-old person, the rate is 115-135 beats per minute. However, we must not forget that cardio training is not particularly effective for burning fat.

Should You Eat After Cardio?

Many people believe that eating after a race is like death, because it cancels out all the work done so reluctantly. If you think this way, you need to reconsider your point of view, because it is erroneous. If you do not eat after running, but starve, the body will begin to develop a tendency to accumulate fat. Therefore, you must eat right. This does not mean that after running you need to dig into the confectionery department. Proper nutrition includes the following products: protein cocktail, fish, chicken, Brown rice, buckwheat.

How long do you have to run to burn 1000 calories

The information below comes from an American running and weight loss magazine. It traced the relationship between fast food consumption and running, that is, how much you need to run to compensate for various foods. The results were as follows: if a person runs at a speed of 7-9 km / h, that is, at a moderate pace with a pulse of 65-75% of the maximum, then with an average build (70 kg), he burns about 550-600 kcal / h. So running a distance of 1.6 kilometers allows you to spend 100-120 kcal.

What form of aerobic activity to choose

Everyone understands that you can run in different ways. Some people think that you need to run at a slow pace to lose weight, while others advocate the benefits of interval cardio. Let's describe four types of aerobic activity that allow you to achieve both fat burning and “cultivate” muscle mass.

1. Low Efficiency Cardio (CED). This is the well-known jogging. It not only affects the composition of the body, but also reduces muscle pain, promotes the recovery of muscles damaged by microtraumas, as blood rich in nutrients is intensively delivered to the muscles. KNI is not only jogging, but also cycling, classes on a treadmill at a low speed of its movement. In SOI, the energy of free fatty acids is predominantly used, followed by carbohydrates as an energy source.

During the period of CNI training, it is desirable to take additional proteins and amino acids that are present in sports nutrition. When training at low intensity, it is necessary to maintain the heart rate within 60-65% of the maximum. For a cardio workout that lasts 30-45 minutes, you need to stay slightly hydrated throughout it.

2. Medium Intensity Cardio (CSI) is an intermediate option between sprinting and jogging. The main goal is to perform work at an active pace, while the level of effort must be maintained for a long time. With such a run, you need to focus on breathing and constantly maintain the target heart rate zone within 65-70%. It is necessary to perform KSI for at least 30 minutes, while no rest is allowed and the pace should not go astray even for a second.

In this type of cardio, not only fats, but also carbohydrates are a source of energy. To maintain and maintain normal muscle mass, it is necessary to additionally take amino acids and proteins. After 5-7 minutes after the start, such a run leads to increased sweating, so you need to be wary of dehydration and drink water on the go.

3. Interval cardio (IR) requires the same intensity as CNI, but with less concentration and attention. You can work without fear of a possible breakdown. The goal of such activity is a quick workout, leading to an increase in metabolism for a long time after its completion. Many studies have shown that IR provides an even better fat burning effect than double the duration of CNI - this is due to more high level metabolism.

Sprints are intense cardio over fixed intervals with active recovery periods of walking in place between runs. The second name for IC is HIIC (high intensity interval cardio). Due to the anaerobic nature of this intensity, it is predominantly provided by carbohydrates, so in order to achieve the best results, it is required to consume carbohydrates both before and after running training. The use of amino acids and proteins is required for muscle recovery, and cool water consumed during breaks gives a surge of fresh strength and a charge of vivacity. To perform training according to this scheme, you can use the following schedule:

• exercise 2-3 times a week;
• the duration of the intensive run - 15 seconds;
• in 15 seconds you need to run 50-60 meters;
• the number of sprints - 20, of which 12 - with full intensity, 4 warm-up and 4 for cooling down;
• total workout time is 15-20 minutes.
• training the cardiovascular system;
• strength and explosive abilities are improved.

The athlete chooses 2-3 exercises and ties them into one bundle. The weight is approximately 650% of the one-rep maximum. If a barbell weighing 50 kg is lifted on the biceps for one repetition, then a weight of 25 kg can be used for circular training. You need to repeat 12-15 times, in three sets with a rest between sets of 15-20 seconds. So, one circle is 2-3 exercises that are performed in a row one after another with breaks between circles of 15-20 seconds. This type of anaerobic activity consumes carbohydrates as fuel, so during the session they must be consumed to fuel the body. It is also necessary to control the intake of protein in the body and constantly stay hydrated, that is, sufficiently hydrated.

Each type of cardio has its own characteristics, disadvantages and advantages, so it doesn’t really matter which type provides the most efficiency: you can choose the one that you like and enjoy the most. You can try everything that is described above, and pick up your own. Any method creates an anabolic environment in the body and has a positive effect on body composition. The main thing is to use the chosen method systematically.

How to lose weight with cardio

Not everyone likes running, so other types of aerobic activity can be used instead. We also remind you that cardio is not the most effective way to lose weight quickly. Here are some tips that can be helpful when doing cardio workouts:

Tip #1: Replace walking with running. Everyone around you is indifferent to your weight, and only you yourself are interested in getting rid of it. Until you start running, you won't be able to lose weight. For starters, you can alternate running with walking - run for two minutes and walk for two minutes, and so on for 30-40 minutes. Gradually, you can reduce the time of respite, and you will soon see the changes in yourself.

Tip #2: Drink water during cardio. At the same time, the concepts of “wet the throat” and “drink as it should” should not be confused. If you drink more than half a liter of water per hour of cardio, you will simply secure an invitation to the toilet. We feel thirsty even if our mouths are just dry. You can soak it and run on.

Tip number 3. What to do if it hurts in the side. It happens to everyone and most often they ask what to do about it. You don’t have to do anything, you can run a little more slowly, breathe more often and keep the rhythm of breathing, and everything will pass in a couple of minutes.

Cardio training is an important part of the fat loss journey, but not the only one. To achieve success, you need to combine several components, the most important of which is proper nutrition. This must not be forgotten.

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