In this article we will talk about the correct, from our point of view, cardio training. As you may have guessed, the prefix “cardio” means that today we will talk about the most main muscle our body - the heart, as well as blood vessels. The fact is that our heart is the same muscle as, say, the biceps. Why then can’t it be pumped up and trained? Of course you can! And even necessary!

In the gym you always use terms like “leg day”, “back day”, “chest day”, etc. So, we advise you to include a “heart day” in your training program. You'll like this one. We have tested it in practice - it will put you in a state of euphoria, provide you with a surge of strength and energy, improve your metabolism and stabilize your blood pressure! Let's figure out what it is and what it is eaten with.

Cardio Training: History

As such, the concept of cardio training began to be used in the 1970s by the “father of cardio” Kennef Cooper. It was he who conducted a lot of research in this direction and defined such concepts as lower and upper thresholds. Unfortunately, in those years even professional strongmen did not use this type training. But since the beginning of the 1980s, the situation has changed dramatically, and this type of training has gained popularity not only among housewives suffering from overweight, but also among bodybuilders and professional athletes.

Sorry for the fact that we are now “loading” you with, at first glance, unnecessary information, but after reading the entire article you will understand that there is no way without it.

Maximum heart rate. Pulse zones. Synthesis difference

There is such a thing as maximum heart rate. Or maximum heart rate. Ideally, the maximum heart rate should be measured in the clinic, then the figure will be 100% accurate. But there is a simpler way, and we will use it: 220 – “minus” - your age. For example, I’m 20 years old, so my MP will be 200 hits.

Let's now talk about zones, using the MP of 200 hits as an example:

1. Comfort zone 45-60%. Accordingly, 200*60=120 beats/min. In this zone, any person will feel comfortable and can withstand long workouts at this pace. This zone is also called the “recovery zone.” Training in this zone will improve your cardiovascular and respiratory system. Reduce cholesterol. Will help you lose a couple of extra calories. Also, if your goal is to reset overweight and you don't have physical training, we recommend that you start with this zone.
2. Aerobic zone ( aerobic training) 60-80%. Accordingly, 120-160 beats/min. This is the zone in which a sufficient number of calories are burned. A clear sign that you have reached the aerobic zone is a slight “puffiness.” In this zone, endurance develops, lung capacity increases, and the strength of your heart increases.
3. Anaerobic zone 80-90%. 160-180 beats/min. In this zone, the rate of maximum oxygen consumption improves, we train almost to the limit, which means we become more resilient and burn a sufficient number of calories.
4. Maximum zone. 90-100%. 180-200 beats/min. The heart works almost to its maximum. To train for 5 minutes in this mode, you must have very good physical fitness.

Now let's talk about the process of energy synthesis in different zones.

In zones 1 and 2, the so-called “aerobic process” is used - during synthesis, oxygen is used, which enters us through the respiratory tract.

In zones 3 and 4 – “anaerobic”, there is a deficiency of oxygen in the body. The body begins to synthesize energy without the participation of oxygen, initially processing carbohydrate reserves. This is why the “shortness” appears.

So, as you can see, cardio can be AEROBIC, or it can be ANAEROBIC, that is, strength. For example, squats with a heavy weight for 3 reps. If you want to use cardio training to improve your health, it is not at all necessary to work in the 3rd zone, you can work in the 1st and 2nd.

Types of cardio training:

Aerobic:

• Swimming
• Jump rope
• Cycling
• Jumping

Anaerobic:

• Body-building. Working with barbells, dumbbells, and block exercise machines. Load the muscles as much as possible for 1-2 minutes, after which rest is required.
• Powerlifting. Standard weightlifting exercises. Snatches, deadlifts, squats.

Cardio schemes

Direct scheme. This is how you start your workout. You reach the pulse of the desired area, and try to keep the pace so as not to leave this area. The duration of such training should be 30-60 minutes.

Circuit training. Everything is the same, only now you determine the number of rounds and the duration of each zone in time. For example, training for 5 rounds, 3 minutes in zone 1, heart rate 120, then 3 minutes in zone 2, heart rate 150. This method is great for saving time.

Fartlek. In this mode, we must constantly alternate heart rate zones. There must be periods of “explosion” of 20-30 seconds, then periods of “recovery” of 1-2 minutes. For a couple of rounds, you can increase the recovery time, then, on the contrary, reduce it or remove it completely. You can also add some anaerobic exercises, for example, squats with a barbell, for 3-5 reps.

Super circuit. Similar to fartlek, there are light aerobic exercises that are used more for rest between anaerobic exercises. Such a workout will not only burn fat, but will also ensure the maintenance muscle mass. Example: 5 rounds. 2 minutes of running, 1 minute of cleans, 1 minute of jumping on a bench, 1 minute of pull-ups on the horizontal bar.

As you can see, the concept of cardio training can be quite diverse. Some can use this type of training and work at an easy pace for 1 hour, just to keep the body in good shape and develop the heart muscle, while others will work at a super-intensive mode for 15 minutes, to develop explosive strength and general endurance.

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Publication date: 02/03/2015 © site

Cardio training is a multifunctional “tool”. They improve health, improve oxygen metabolism in the body, help recover after strength training and also burn excess fat.

In this article we will tell you more about the last benefit of cardio, i.e. about the possibility of getting rid of excess fat. Let's try to consider various types cardio workouts and when and how to use them to burn maximum fat and maintain muscle mass.

Calories

Cardio exercise burns calories (preferably from excess fat). In combination with proper diet Such workouts create a negative calorie balance in the body and help burn fat while preserving muscle.

No matter what the armchair theorists say, you will not be able to achieve beautiful figure, simply starving yourself! And is it simple?

Of course, by correcting your diet you can get rid of some fat, but if you really want to have beautiful body and the metabolism is not as fast as that of a hummingbird, you still have to sweat!

Types of cardio

You need to understand that cardio does not necessarily mean running or walking. You can choose a workout to suit your taste: treadmill, swimming, rollers, stepper, exercise bike, etc. The main thing is to understand what distinguishes one type of cardio from another – the intensity of the load.

Important!

• Running is contraindicated for people who are extremely overweight (more than 20 kg), because... Due to impact loads, the cartilage tissue in the joints of the legs wears out quickly
• Running to get rid of fat is pointless, because... The fat burning process starts with moderate intensity exercise, which is walking briskly

There are 3 intensity levels: low, medium and high. They are most often divided by pulse (the number of heartbeats per minute).

The simplest formula: 220 - “your age in years” = “your maximum heart rate” .

For example, if you are 25, then your maximum heart rate will be 195 (220-25=195).

Medium intensity loads are in the area 65-70% from maximum heart rate. We multiply the maximum (195) by 0.65 and get approximately 127 heart beats per minute. For 70% pulse intensity should be around 137 (195x0.70). So, to achieve medium intensity, regardless of the type of activity (treadmill, bike, elliptical trainer), you need your pulse to reach 127-137 beats per minute. Don't forget that this is an example for 25 years. For most people, this would be the equivalent of a leisurely run where you're already sweating but can still carry on a conversation with someone running next to you.

Moderate-intensity cardio allows the body to use stored fat as a source of calories, but only when glycogen stores are depleted. If you've eaten well throughout the day and don't feel hungry before your workout, your glycogen stores will last you through the first 20 minutes of cardio. During these 20 minutes, fat will not be burned under any circumstances.

Low intensity – these are loads below 65% from maximum. For example, for 25 years old this is a load below 127 beats per minute (195x0.65=127). Low intensity is suitable for people with health limitations, as well as for many beginners in the first 2-3 weeks of training.

High intensity - this is the pulse in the area 70-85% from the maximum. High intensity is often used in interval training, which is recommended for experienced fitness athletes. During intervals, periods of high intensity are followed by periods of low intensity (even at this moment, you will probably still feel as if your heart is ready to jump out of your chest).
We recommend trying the following. First, warm up with a moderate intensity run for 3 minutes. Then short sprints: running as hard as you can for 15 seconds, then 45 seconds of running as slowly as possible. Do 10-20 repetitions without breaks.

There are a variety of options interval cardio. Watch the video to understand clearly:

Notice how as you improve physical fitness It will become increasingly difficult to achieve the desired training intensity. If you hardly ever exercised in recent months, then even walking on a slight incline will make your heart beat at a crazy pace. However, after a couple of months proper nutrition and training, you will have to increase the speed or incline to give the heart the same load. That's how it should be!

Which load should I choose?

It's simple: the intensity of cardio should correspond to the amount of carbohydrates consumed. If you have a lot of carbohydrates, the best option would be high-intensity exercise up to 3-4 times a week. More frequent training will not give the body enough time to recover.

If you want to exercise more often, simply reduce the intensity to medium or low. This could be 2-3 days a week at high intensity and 1-2 days at medium intensity.

In the case of a low-carbohydrate diet, high-intensity cardio training is contraindicated. Therefore, you should train at medium to low intensity.

Glycogen is the main source of energy for muscles. We can't get enough of it on a low-carb diet. If there is a lack of this substance, the body will begin to synthesize its own glycogen from muscle tissue. In other words, when high intensity training you will “burn” your own muscles!

When to do cardio?

Here opinions differ. There are two camps: those who support morning cardio on an empty stomach, and those who argue that the time of exercise does not matter.

Some people worry about losing muscle mass due to fasted cardio. If the human body were so fragile that it had to digest its own muscle just because exercise was done on an empty stomach, we would never survive as a species.

Benefits of morning cardio:
Immediately after sleep, glycogen and insulin levels are low, so the body's main source of energy will remain only fat (at least this is true for low- and moderate-intensity exercise). At other times you will need approx. 20 minutes to burn all the glycogen and only then will fat be used as fuel.
Cardio is a great way to perk up. During exercise, endorphins will be produced, which improve both physical and mental well-being.
Well, as they say: “If you’ve done the job, go for a walk!”

If your biorhythms or work schedule do not allow you to exercise in the morning, in any case, cardio done at a different time will give you a huge boost of energy. The main condition is just don’t be lazy, no matter what part of the day you choose to train.

Another good idea is to do cardio after strength training. Your muscles will burn not glycogen, which will no longer be left after strength training, but fat! The intensity is again average.

It may be that after evening cardio you will have difficulty falling asleep. In this case, it is better to reschedule the training to another time.

How long to train?

Don't overdo it! It is always worth starting in moderation, say 3 times a week for 30-40 minutes. Record your weight and measurements every week. If progress slows down, you should either reconsider your diet or slightly increase the duration of your cardio. By “a little” we mean increasing training to 4-5 times a week for 30 minutes, rather than 2 hours 7 times a week. If you immediately load yourself with hours of cardio, then you will not have any “aces up your sleeve” when stagnation sets in.

Having reached daily workouts for 30 minutes, start increasing the duration of cardio by 5 minutes. You should aim for 60-90 minutes of cardio per day. If in this case the fat does not want to go away, it means that you are slacking on your nutrition. Diet is 70% of success. You can run until you're blue in the face and not achieve results.

Bottom line

Like diet, cardio training is not a panacea. They should be tailored to the individual and his situation, and progress should be strictly monitored and regulated through nutrition. By following the simple principles that we have described in this article, you will definitely achieve high results on the path to perfection.

We wish you good luck!

Cardio training is independent study, which improves the body's performance and increases the intensity of fat burning. Cardio equipment has the same type of load, the difference lies in the movement technique. You can choose one simulator or several for training. The greatest effect from classes will be with long and intense training.

If the workout is aimed at burning fat, then its duration can be from 25 minutes to an hour. When it goes away after a workout in the gym, it lasts from 15 minutes. Intense fat burning occurs only 15 minutes after the start of the workout.

The most suitable option for cardio training - this is alternating the load. You need to start with a warm-up and minimal load, then gradually move on to intense exercises, and then again carry out a gentle load.

To lose weight faster and benefit from training, it is advisable to adhere to the following rules:

1. You should not eat before training.
2. You cannot exercise on an empty stomach.
3. If muscle discomfort occurs, you need to take a break from training.
4. Choose comfortable clothes and shoes made from natural materials for classes.

Exercise bikes

Loads the muscles of the legs and abdomen. Exercise has a beneficial effect on the cardiovascular system and develops endurance in a person. In 40 minutes of exercise on an exercise bike you can burn up to 1500 kilocalories.

Treadmills

They are the simplest and most effective to use. When training on a treadmill, metabolic processes in the body occur faster, as a result of which a lot of fat is burned. This cardio machine puts stress on the legs, back muscles and pectoral girdle. Also, with constant exercise, the muscles of the thighs and lower legs are loaded.

Elliptical trainers

They combine all types of exercise equipment and are universal. When training, all muscle groups are involved. Before starting classes in the cardio room, you must first go to the doctor and get permission to play sports. Then the trainer, in accordance with these recommendations, will select the necessary simulator and load level.

Working out on cardio equipment improves performance cardiovascular system and an effective fight against fat occurs.

Video on the topic

Cardio exercise means any physical activity, causing a noticeable increase in heart rate. This load primarily has a beneficial effect on the functioning of the heart muscle.

The benefits of cardio exercise

Cardio exercises are recommended for all people, regardless of gender and age. The heart is an organ on which well-being directly depends. It needs training no less than other muscles. human body.

Increased heart rate during cardio exercise has a healing effect on the entire body. The most important condition is the optimal intensity of the load, otherwise they can be completely opposite. It is necessary to focus primarily on the current state of the body.

When choosing a cardio load, fitness is of great importance. The increase in heart rate during cardio exercise can vary from very slight to extreme. If you are weak in old age, you should prefer light loads.

Types of Cardio Exercises

The simplest and in a safe way To join the sport is walking, it is worth starting with it. Walking can occur at different paces, from a walking step to an accelerated one. A walking step will not have a strong training effect, but it will still have a positive impact on the body.

Brisk walking is walking at a speed of 110 steps per minute. An unprepared person will not be able to walk at such a pace right away, so it is worth building the training at intervals. For example, alternate 5 minutes of calm and 5 minutes of accelerated exercise.

Over time, it is necessary to increase the load, approaching long walks at a brisk pace. Ideally, the pace should be as if he were late for somewhere. Such walking has a pronounced healing effect.

Running is also a type of cardio exercise. There are restrictions for jogging, because running also loads many muscle groups. For example, if you have joint diseases, you should definitely consult a doctor first.

Dancing is a useful cardio hobby. They bring a versatile effect. In addition to the benefits and muscles, dancing will also help you gain grace and grace.

Cardio exercises also include cycling. Cycling not only strengthens your heart muscle, but also your leg muscles. If you don't have a bicycle, you can go to gym and practice on .

Cardio loads – the simplest way give up excess weight. The only condition is that you need to practice regularly, at least 4-5 times a week. Then you will fully experience the whole positive effect from cardio exercise.

A cardio room is a room equipped with cardio equipment. Now anyone sports club must have a cardio room or cardio zone, since classes there are a mandatory element for athletes.

Cardio equipment includes:

• bicycles;
• treadmills;
• staplers;
• elliptical trainers.

They must have pulse and heart rate sensors.

Before class in the cardio room, warm up for 10 minutes. It helps warm up the muscles and prepares the heart for training. Cardio training develops endurance and burns fat reserves. Can be carried out as full workout, and a supplement after work in the gym. Cardio equipment differs in the technique of performing movements, but the type of load is exactly the same. You can choose one exercise machine for a lesson or alternate using different ones. Intense and long-term training will bring results.

After the gym, the duration of classes will be from 15 to 45 minutes. If you exercise only in the cardio room, then you need to start with 25 minutes and gradually increase to an hour. Fat breakdown occurs only after 15 minutes of training on exercise machines.

1. Exercise bikes. Suitable for people with varicose veins, back and joint diseases. On exercise bikes, the hips and buttocks are worked out, while the back, abdomen, chest and shoulders are left unattended.
2. Treadmills. Walking and running on paths is the safest form of exercise.
3. Steppers. This machine works well for your chest, back and shoulders.
4. Elliptical trainers. They combine all types of exercise equipment. With their help, you can work the following areas: hips, buttocks, back, chest, shoulders, legs. This unit distributes the load evenly across all zones, so there are no restrictions for training on it.

Restrictions for exercising in the cardio room

1. At varicose veins veins, you cannot use horizontal exercise machines.
2. If there are flat feet and problems with the spine, running is replaced by walking.
3. If discomfort occurs during exercise, then you need to take a break.

Systematic training on cardio equipment will help not only protect the heart and blood vessels from diseases, but also lose excess weight.

Video on the topic

Tip 4: What is Cardio? The benefits of cardio exercise

In stores sports equipment There are a lot of cardio equipment, but few people know why and what they are needed for.

First of all, such simulators are aimed at strengthening and maintaining health: cardiovascular and respiratory system. Moreover, such training improves the entire tone of the body, so it is very important to monitor your breathing and pulse during cardio exercise. The pulse should be increased several times depending on the desired result. If the goal is to lose weight, then the heart rate should be increased by 60 percent of its normal frequency, and if the goal is to increase muscle mass, then by 80 percent. Monitoring your heart rate is easy. Moreover, all modern exercise machines are equipped with special sensors and screens on which you can see not only the change in heart rate, but also the speed of running or walking, the time that has passed since the start of the workout, kilometers and calories. All this is calculated by a special program, which is configured according to a certain formula.

In cardio training, as in any other, the result depends directly on the regularity of exercise. If you need to lose weight or lose a certain amount of kilograms, then you need to exercise on such exercise machines every day. If the goal of your training is to maintain muscle tone, then two, three or four times a week is enough. In addition, you should not achieve the desired results only through cardio training. In addition, you need to monitor your diet and include it in your workouts. power loads and stretching exercises. It is very important to monitor not only your diet, but also your sleep. When starting exercises, you need to be sure that the body is rested and ready to start working on itself. You should start such exercises only after consulting with the appropriate doctor, because there are heart diseases that a person cannot diagnose on his own.

The training time can vary from forty to sixty minutes depending on the physical fitness of the person. First you need to do a short warm-up to warm up your muscles, and at the end it’s a good idea to stretch.

In conclusion, we can say that you can purchase such a simulator at any sports store or on the Internet. Each company with such a plan will advise you and help you choose exactly the one that satisfies all your desires. If you don’t have sufficient finances, you can do without a simulator. Just running or walking in place is an excellent replacement for any exercise machine, because all this can be done on fresh air, in the lap of nature.

Many people know about the benefits of cardio equipment. Thanks to intensive physical activity, you manage to burn maximum calories and lose weight. But, making mistakes while training on the simulator, it is difficult to achieve a good result.

Don't hold on to the handrails

If your goal is to lose weight, then when spending time on the machine, do not hold on to the handrails. This mistake is often made by those who train on elliptical apparatus. The load on the main muscle group decreases and there is little benefit from the exercises.

Add variety

The human body quickly adapts to monotonous cardio training, and a “plateau” effect appears. To prevent this from happening, try to change the angle of inclination more often and increase the intensity of your running.

Do not wear a weight loss belt to workout

If the body is deprived of normal heat exchange, cardio training will go into the negative plane. When we are physically active, the body produces much more heat and, in order for the body to cool down, the brain gives a command to sweat profusely. To reduce body temperature, sweat must evaporate from the surface of the skin. And weight loss belts and rubberized pants interfere with this process, as a result of which the body temperature rises, nausea appears, and even fainting is possible.

Individual program

You will achieve good results from cardio training if you do individual program With experienced trainer, which will take into account the characteristics of your figure, weight and age.

Diet cannot be ruled out

Many people think that it is enough intensive training to lose excess weight. You don’t need to stick to mono-diet and starve yourself, but you still have to count calories.

Tip 6: How to do cardio training: useful information for beginners

Cardio training allows you to tone your muscles in a matter of weeks, improve the condition of the cardiovascular system, and reduce fat layer in problem areas. In a month of intense exercise, you can burn up to 5–6 kg. What cardio exercises are more effective to do at home?

Cardio training is one of the effective ways get your body in shape. A month of daily 30-minute aerobic exercise will allow you to lose 3 to 9 kg, depending on your initial body weight. In addition to reducing volume, cardio exercises also bring health benefits, strengthening the heart and blood vessels, restoring function nervous system, reducing shortness of breath. After just 3-4 weeks, you will feel that climbing stairs has become easier, and the route from home to work does not seem so insurmountable.

Cardio training program

The cardio training program is selected individually. The duration and frequency of exercise and intensity of exercise are influenced by factors such as initial body weight, the presence or absence of problems with the musculoskeletal system, and contraindications from the cardiovascular system.

Before starting classes, you should consult a cardiologist if you are registered with him and have recently undergone surgery. People suffering from joint diseases would benefit from a conversation with an orthopedist, traumatologist or therapist. Consultation with a specialist will also be required for patients who have been diagnosed with obesity - due to heavy weight increases the load on the knees and ankle joints, the risk of injury increases.

Cardio training at home includes dancing, aerobics, jumping rope, exercises on an orbital track and an exercise bike. If buying sports equipment is an expensive pleasure, then it is better to give preference to dance aerobics. You can find dozens of courses online for both beginner sports enthusiasts and trained people.

It is better to choose circular complexes with minimal rest between exercises. The movements are fast, intense - jumping, lunges, squats, swinging legs and arms. The duration of such cardio training for burning fat is 30–40 minutes. During this time, it is possible to get rid of 200–400 kcal.

If there are health restrictions, then choose programs with a low impact load. Movements are smoother, slower - stretching, walking, alternately raising legs, turning the body. The duration of the training also varies between 30–40 minutes. This cardio training program allows you to burn up to 150–200 kcal.

Heart rate during cardio training

During cardio training, it is important to monitor your heart rate - pulse. The higher this indicator, the more effective the fat burning process is. However, it is not recommended to push your heart rate into the “red zone” - this is fraught with serious health problems.

The norm is 60–75 beats/min. This pulse is observed in middle-aged men and women at rest - after waking up, but before getting out of bed. It should be remembered that heart rate at rest is affected by age and a number of diseases.

During cardio training at home, tracking your heart rate is quite difficult. You will have to interrupt the training and count the heartbeats by placing your index and middle finger on the vein on your wrist or carotid artery. In the gym, the heart rate will be shown by any exercise machine - orbitrack, treadmill, bicycle. It is enough to hold the handles with sensors for 4–7 seconds.

For effective fat burning, your heart rate should be 65–80% of your maximum heart rate (MHR). This indicator is calculated using the formula: 220 – age = MPP. For example, for a 30-year-old woman, the maximum heart rate should vary around 190 beats/min. Accordingly, the most effective fat burning will be observed at a heart rate of 140 to 155 beats/min.

Music for cardio training

Cardio training at home is best done with energetic and rhythmic music. Especially if you combine cardio with strength training. Otherwise, you will be distracted by other things and take too long breaks between approaches.

Music for cardio training is selected according to the intensity of the exercise. Take the time to spend 30-40 minutes making a playlist. It is advisable to try to perform several exercises to music. If the movements are easy, bring pleasure, and you don’t lose your breath, then such a track should definitely be in your selection.

Home cardio workouts for weight loss can be used by both beginners and advanced athletes. Such classes will be an excellent alternative to a gym located in an inconvenient area of ​​the city or with an expensive subscription. In just a few months of regular exercise 3-4 times a week, you will be able to lose 8-10 kg. Don't forget to spend time doing strength training to avoid sagging skin.

The main task of cardio is to train the heart muscle, improve ventilation, and satiate circulatory system oxygen, which promotes fat burning. Cardio exercises for weight loss include all types of aerobic exercise (cross country, swimming, walking, circuit training). What are the main misconceptions of beginners about this type of load?

What are the advantages and features of cardio training compared to other types of physical activity?

Benefits and high efficiency Cardio training for general strengthening of the body and development of physical fitness is obvious for both beginners and professionals. Often in gyms there is a situation where a queue forms near the treadmills. However, according to experts, excessive cardio exercise can bring not only benefits, but also harm. What is important to consider when doing cardio training to burn fat? How should you exercise on exercise machines to get the maximum benefit?

Cardio exercises focused on training the cardiovascular system can bring positive results if you regularly monitor your pulse, otherwise you will only cause harm to the body.

Preparatory stage

Before you start training, clarify your boundaries heart rate. To obtain the most accurate results, you can undergo a computer examination. This will allow you to clarify your blood pressure limit during training. Alternative calculation option optimal heart rate is to use the following formula: 220 minus your age. 65% of the indicated value is the lower limit of the heart rate, and 85% is the upper limit.

To monitor heart rate, all modern exercise bikes and treadmills are equipped with special sensors. To take measurements, simply place your hands on the handrails while exercising on the treadmill. To get the most accurate results, you can use auxiliary measurement sensors built into bracelets, watches and other devices.

5 misconceptions about cardio training

• Myth #1: Cardio training for weight loss brings greater benefits than lifting weights. Novice athletes come to this misconception because of the belief that aerobic exercise burn fat faster. According to studies, the best effect is obtained from a combination of cardio exercise and strength exercises. In 20 minutes, aerobic exercise helps burn glycogen deposits in the liver. After this, the body begins to gradually break down fats. Strength training produces better long-term results because it burns fat for several hours after exercise and increases your metabolic rate while you're resting. To ensure work internal organs The body begins to extract energy by breaking down fats. Increasing muscle volume increases daily calorie content diet. Cardio exercise burns calories quickly, but does not increase your resting metabolism. By combining aerobic and anaerobic exercise, you will achieve the best weight loss results.
• Myth No. 2. Maximum quantity Aerobic exercise will lead to better results. With a high cardio load, the body switches to the breakdown of muscle tissue to supply energy to the functioning of organs and systems. During a 2-hour workout, the body loses 90% of the amino acids responsible for muscle growth. That is why it is not recommended to practice aerobic exercise for more than 1 hour.
• Myth No. 3. You need to start your training program with cardio. This belief is erroneous, since cardio loads help burn glycogen and reduce muscle strength, which is necessary for performing strength exercises. By starting training with hardware, you increase the effectiveness of the program and your own endurance.
• Myth No. 4. If you exceed your average daily caloric intake, it is enough to add cardio exercises to use up energy. Increasing the duration of training leads to excessive stress. That is why it is necessary to increase not the time spent in the gym, but the intensity of the training. It is much wiser to follow the diet. If overeating occurs, you need to subtract the excess calories from your next meal.
• Myth No. 5. Increasing the number of repetitions and reducing the weight of dumbbells and barbells promotes weight loss. Best effect guarantees a combination of aerobic and anaerobic exercise. Light weight does not lead to muscle growth. To get maximum benefit, the program should include strength exercises with heavy weights and low repetitions (6-12).

Important rules for effective cardio training

• Cardio exercises lasting 45-60 minutes should be done 3-5 times a week.
• When choosing the type of cardio training (running, jumping, walking, swimming), be guided by your own well-being and preferences.
• Spend twice a week interval training.
• Complex sports exercises should contain 2-3 strength training sessions.
• During exercise, maintain your heart rate at 65-70% of the upper level.
• To prevent the pounds from returning, you need to do cardio at least 3-4 times a week.
• Combine exercises to develop the cardiac system and lose weight. In the first case, the intensity of the load should be maximum (up to 85% of the upper limit of the heart rate), and the duration of exercise should be no more than 20 minutes. For the second training option, choose a moderate pace with a load of no more than 65% of your maximum heart rate.

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Cardio training is primarily aimed at training the heart muscle. This is an important part in bodybuilding because... Many people neglect these workouts. And they are very important for health cardiovascular system. In this article we will look at the main myths and give recommendations for this type of training.

Cardio exercises include: running, walking, jumping, cycling.

Cardio training has become increasingly popular lately. Sometimes when visiting gym During rush hour, it can be difficult to get to a free treadmill or. Many trainers argue that some guests, when practicing on their own, only waste time and energy aimlessly, and sometimes can even act to their detriment.

How to get the most out of cardio training and what should you keep in mind during training?

You need to understand that cardio training is not aimed at muscle development, but at the cardiovascular system. Cardio training can only be beneficial if a person exercises correctly and regularly monitor your pulse. Otherwise, you can cause serious harm to your health.

Preparation

Before cardio training, you should definitely find out your heart rate limits.: upper and lower stage. The most accurate way to do this is to undergo a computer examination, which will show the state of the cardiovascular system and give an idea of ​​​​the permissible blood pressure during exercise. To find out the upper and lower limits of your heart rate without a computer, you need to subtract your age from 220. If the resulting number is multiplied by 65%, we get the lower acceptable limit, and multiplied by 85%, we get the upper limit.

Almost all types of modern exercise equipment are equipped with a sensor that detects the pulse; professionals also advise using additional equipment. In order for the simulator to determine the exact pulse during exercise on a treadmill, the athlete’s palms must lie motionless on the handrails, which is, in fact, extremely difficult to do.

Five myths about cardio training

• First myth

“Cardio training is much better at burning excess fat than lifting weights.”

The shortest path to slim figure- a combination of aerobic and strength exercises. Some women mistakenly do only cardio for two reasons.

Firstly, it is believed that aerobic exercises directly use fat as energy fuel, while strength exercises use only blood sugar and glycogen (sugar “stored” for future use in the liver).

Second: in 45 minutes of training, aerobic exercise “burns” much more calories than strength training of equal duration.
Yes, true - aerobics uses subcutaneous fat reserves as fuel, but blood sugar and glycogen also come into play! Science has proven: During the first 20 minutes of aerobic training, only blood sugar and glycogen are consumed. And only then does the “burning” of fat begin.
Aerobics “burns” more calories in the same workout time. However, there is another truth: strength training significantly increases your metabolic rate while on vacation. For those who do not understand: at rest, our body gradually “burns through” our fat in order to provide energy for the physiological functioning of our body (heartbeat, digestion, breathing, etc.). Strength training dramatically increases the rate of fat consumption during rest; the consumption itself depends on your muscle mass. For example, ten kg of muscles require 500-900 extra calories per day, which is equivalent to one day of complete fasting per week!

Conclusion:“burns” fat during training, but practically does not affect fat consumption during rest. Strength training is not so powerful in “burning” fat, but it seriously stimulates resting metabolism.

By doing both, you will greatly speed up your weight loss.

• Second myth

“The more aerobics, the better”

Scientists have discovered that Although aerobics “burns” fat, after an hour of exercise the body switches to muscle tissue. And instead of fat, protein amino acids burn in the fire of metabolism. After two hours of cardio training, the body loses up to 90% of leucine, an amino acid that determines muscle growth. says: “Trying to achieve “relief”, I decided to push the aerobics and extended the aerobic training to an hour and a half. Immediately the muscle strength dropped and they lost their usual elasticity. Since then, I have been doing aerobics for no longer than 45-50 minutes.”

• The third myth

“Start with cardio and then move on to strength training.”

Everything is the other way around. For strength training to work, you need to use heavy weights , with which you can do no more than 6-12 repetitions per set. If you start with cardio training, you will use up glycogen, and this will lead to a drop in muscle strength. As a result, you will not be able to develop the training intensity that requires muscle growth. You need to start with hardware, and this will greatly help your aerobics. Strength exercises will deplete carbohydrate reserves and therefore “fat burning” will begin not after a quarter of an hour, but almost immediately after the start of aerobic training.

• The fourth myth

If you start overeating, you will have to extend the duration of your aerobic training beyond a reasonable time. In the end, this will lead to overtraining, and that’s all. It's better to do this: increase the intensity, not the duration, of aerobics in the next two workouts. Then you need to return to your normal intensity level. However, the best thing to do is to subtract the extra calories you eat from your next meal.

• Fifth myth

“Increasing the volume of cardio and strength training with light weights contributes more efficient combustion fat."

It has already been said best result A combination of aerobic and strength exercises brings about “burning” fat. In the case of hardware, the load differs from the load. Light weights do not stimulate the growth of muscle tissue, but its quantity, as you know, is a fundamental factor in “fat burning.” So, the main rule remains indisputable: you need full-fledged strength training with heavy weights (6-12 repetitions per set).

Answer to frequently asked questions

• How long do you need to study?

Experts advise: at least 30 minutes three to five days a week. But we are all busy people and cannot always find these 30 minutes in our schedule. Especially when we work and want to spend time with our family. That's why you can combine cardio training with work. For example, when you come home from work and you need to go downstairs or go up to the top of a multi-story building, use your own feet and steps rather than the elevator.

• What workouts are best for weight loss: running, walking, cycling?

Each of these types of loads will have its advantages. It all depends on what you enjoy. This factor is key when choosing the type of cardio training; thanks to it, you both lose weight and do not become physically exhausted.

• When should you do aerobics to lose weight quickly?

We recommend 2-3 times a week traditional cardio training at a moderate pace for 45-60 minutes, and two more times - interval training. You should do strength exercises at least 2-3 times.

• What exercise regimen will help you maintain the lost weight?

So that the kilograms don't come back, it is enough to train 3-4 times a week for 45-60 minutes at a moderate pace. Maintain your heart rate at 65-70% of maximum. Practice interval training only for variety.

• Which exercise machine is the most effective?

The one you like! Weight loss is determined by the length of aerobic training. The more there are, the more loss weight. You can last longer on your favorite exercise machine, than on the one you can’t stand.

• Cardio training is beneficial if a person does it correctly, that is, you need to monitor your pulse.
• During training you need to constantly monitor your heart rate. For this reason, many advise using additional equipment during training, this is especially important for those who have a tendency to increase blood pressure or problems with the cardiovascular system.
• Before training you need to determine your goal: Active heart training or weight loss. In the first case, the training should be more intense (heart rate at 85% of the maximum upper mark), but shorter in time (on average 15–20 minutes. If the goal is to lose excess weight, then you need to prepare for a training session of 40–60 minutes, but with a lower intensity - 65% of the upper limit of the pulse.
• It's best to start with 10-15 minute sessions with low intensity.
• When choosing the time of day for cardio training, it is worth remembering that degree of load in the morning and evening time different. In the first half of the day, the intensity of exercise should be lower - approximately 100–110 beats per minute for beginners, and 120–125 beats for regular gym visitors. Evening training should take place in a more intense mode with a pulse of 130 beats for beginners and 140 beats for advanced ones.
• Only a gradual increase in load and intensity training loads can provide safe and effective exercise. If you follow it, then within a month, with the same exercise regimen, the pulse will be much lower, which means it will be possible to increase the degree of load. To move to a new level of intensity, you can use the so-called “verbal” test: during training, the person must be able to speak calmly. And then, as professionals point out, you can gradually increase the load.

Cardio workout