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 the blood vessels. The fact is that our heart is the same muscle as, say, biceps. Why can't it be downloaded and trained then? 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 "heart day" in your training program. You will like this one. We have tested it in practice - it will bring you into a state of euphoria, provide you with a surge of strength and energy, improve metabolism and stabilize 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" Kenneth Cooper. It was he who conducted a lot of research in this direction, defined such concepts as the lower, upper threshold. Unfortunately, in those years, even professional strongmen did not use this species workouts. But since the early 1980s, the situation has changed dramatically, and this type of training has gained popularity not only among housewives suffering from overweight but also in bodybuilders and professional athletes.

Sorry for the fact that now we are “loading” you with, at first glance, unnecessary information, but after reading the entire article, you will understand that you can’t do 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 an easier way, and we will use it: 220 - "minus" - your age. Example, I am 20 years old, so my MP will be 200 hits.

Let's now talk about zones, using the example of a 200-hit MP:

1. Comfort zone 45-60%. Accordingly, 200 * 60 \u003d 120 beats / min. In this zone, any person will feel comfortable, can withstand long workouts at this pace. This area is also called the “recovery zone”. Training in this zone will improve your cardiovascular, respiratory system. Reduce cholesterol. It will help you lose a few extra calories. Also, if your goal is to reset excess weight 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 "breathing". In this zone, endurance develops, the volume of the lungs increases, the strength of your heart.
3. Anaerobic zone 80-90%. 160-180 bpm In this zone, the indicator of maximum oxygen consumption improves, we train almost on the edge, which means we become more enduring and burn a sufficient number of calories.
4. Maximum zone. 90-100%. 180-200 bpm The heart works almost to the maximum. To train 5 minutes in this mode, you must have a very good physical condition.

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 the synthesis, oxygen is used, which comes to us through the respiratory tract.

In zones 3 and 4 - "anaerobic", there is a lack of oxygen in the body. The body begins to synthesize energy without the participation of oxygen, initially processing carbohydrate reserves. That's why there is a "breath".

So, as you can see, cardio can be AEROBIC, or it can be ANAEROBIC, that is, strength. For example, heavy barbell squats for 3 reps. If you want to use cardio training for recovery, 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
• A ride on the bicycle
• jumping

Anaerobic:

• Body-building. Work with a barbell, dumbbells, block simulators. Maximally load the muscles for 1-2 minutes, after which rest is required.
• Powerlifting. Standard weightlifting exercises. Snatches, pulls, squats.

Cardio schemes

Direct scheme. According to this scheme, you start training. You reach the heart rate of the desired area, and try to keep the pace so as not to leave this area. The duration of such training should reach 30-60 minutes.

Circuit training. Everything is the same, only now you determine the number of rounds, 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 to save time.

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

Superscheme. Like a fartlek, there are lungs aerobic exercise, which are used more for rest between anaerobic exercises. Such training will not only drive away fat, but also provide maintenance muscle mass. Example: 5 rounds. 2 minutes running, 1 minute chest clean, 1 minute bench jumping, 1 minute pull-ups.

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, develop the heart muscle, others will work in a super-intensive mode for 15 minutes, to develop explosive strength, general endurance.

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Publication date:  02/03/2015 © site

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

In this article, we will go into more detail about the last benefit of cardio i.e. about the possibility of getting rid of excess fat. Let's try to consider different kinds cardio workouts, and when and how to use them to burn maximum fat and preserve muscle mass.

calories

Cardio classes burn 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 "couch" theorists say, you will not be able to achieve beautiful figure just starving yourself! And is it simple?

Of course, by correcting your diet, you can get rid of some fat, but if you want to have a real 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 is not necessarily running or walking. You can choose a workout according to your taste: treadmill, swimming, rollerblading, stepper, exercise bike, etc. The main thing to understand what distinguishes one type of cardio from another is the intensity of the loads.

Important!

• Running is contraindicated for people who are overweight (more than 20 kg), because. due to shock loads, 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 a load of medium intensity, and this is walking brisk pace

There are 3 levels of intensity: 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 would be 195 (220-25=195).

Average intensity loads is in the area 65-70% from maximum heart rate. The maximum (195) is multiplied by 0.65 and we get approximately 127 heart beats per minute. For 70% the intensity of the pulse should be around 137 (195x0.70). So, in order to achieve an average intensity, regardless of the type of activity (track, bike, elliptical trainer), it is necessary that the pulse reaches 127-137 beats per minute. Do not forget that this is an example for 25 years. For most people, this will be the equivalent of a leisurely run when you're already sweaty, but still able to 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 if glycogen stores are depleted. If you've eaten well throughout the day and don't feel hungry before your workout, you'll have enough glycogen stores for the first 20 minutes of cardio. These 20 minutes will not burn fat under any circumstances.

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

high intensity 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 replaced by periods of low intensity (for sure even at this moment you will still feel like your heart is ready to jump out of your chest).
We recommend trying the following. First, a warm-up run of medium intensity for 3 minutes. Then short sprints: running as hard as you can for 15 seconds, then 45 seconds of as slow a run as possible. Do 10-20 repetitions without interruption.

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

Notice how as you improve your physical form it will become increasingly difficult to achieve the desired intensity of training. If you haven't exercised much in recent months, then even walking with 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!

What load to choose?

It's simple: the intensity of cardio should match 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 workouts not give the body enough time to recover.

If you want to train more often, just reduce the intensity to medium or low. It can 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 or low intensity.

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

When to do cardio?

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

Some people worry that it's possible to lose muscle mass from fasted cardio. If the human body were so fragile that it had to digest its own muscles just because exercise is done on an empty stomach, we would never survive as a species.

Pros of morning cardio:
Immediately after sleep, glycogen and insulin levels are low, so only fat will remain the main source of energy for the body (at least this is true for low-to-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 cheer up. During exercise, endorphins will be produced that improve both physical and mental well-being.
Well, as they say: "Did the job - walk boldly!"

If your biorhythm or work schedule does not allow you to train in the morning, in any case, cardio done at a different time will give you a huge boost of energy. The main condition - just do not 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 not burn glycogen, which will no longer be left after strength training, but fat! Again, intensity is medium.

It may be that after the evening cardio you will not fall asleep well. In this case, it is better to reschedule the workout for another time.

How much to train?

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

Reaching up to daily workouts 30 minutes each, start increasing your 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 leave, then you are messing with nutrition. Diet is 70% success. You can run until you're blue in the face and not get results.

Outcome

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

We wish you good luck!

Cardio training is self-study, which increases the efficiency of the body and increases the intensity of fat burning. Cardio machines have the same type of load, their difference lies in the technique of movement. You can choose to train one simulator or several. The greatest effect of training will be with long and intense training.

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

Best option for cardio is a load shift. You need to start with a warm-up and a minimum load, then smoothly switch to intense exercises, and then again carry out a gentle load.

To lose weight faster and get the benefits of training, it is advisable to adhere to the following rules:

1. You can't eat before a workout.
2. You can't exercise on an empty stomach.
3. If there is discomfort in the muscles, it is necessary to take a break in training.
4. Choose comfortable clothes and shoes made from natural materials for classes.

Exercise bikes

Load the work of the muscles of the legs and abdomen. Classes favorably affect the cardiovascular system and develop endurance in a person. For 40 minutes of training on an exercise bike, you can burn up to 1500 kilocalories.

Treadmills

They are the easiest 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. On this cardio machine, there is a load on the legs, muscles of the back and chest girdle. Also, with constant exercises, the muscles of the thighs and lower legs are loaded.

Elliptical Trainers

They combine all types of simulators, are universal. When training, all muscle groups are involved in them. Before starting classes in the cardio hall, 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.

Improves performance with cardio training of cardio-vascular system and there is an effective fight against fat.

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Cardio is any physical activity causing a noticeable increase in heart rate. Such a load primarily favorably affects the work of the heart muscle.

The benefits of cardio

Cardio loads are shown to all people, regardless of gender and age. The heart is an organ on which well-being directly depends. It needs training as much as other muscles. human body.

Increased heart rate during cardio load 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.

Of great importance when choosing a cardio load is fitness. The increase in heart rate during cardio loads can be different, from the most insignificant to extreme. With a weak, in old age, light loads should be preferred.

Varieties of cardio loads

The simplest and in a safe way to join the sport is walking, it is worth it with it. Walking can occur at a different pace, from a walking step to an accelerated one. The walking step will not have a strong training effect, but it will still have 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’s worth building an interval workout. For example, alternate 5 minutes of calm and 5 minutes of accelerated.

Over time, it is necessary to increase the load, approaching long-term walks at a fast pace. Ideally, the pace should be such that he is late for somewhere. Such walking has a pronounced healing effect.

Running is also a form of cardio exercise. There are limitations for running, because running also loads many muscle groups. For example, if you have diseases of the joints, you should definitely consult a doctor first.

Dancing is a useful hobby from the category of cardio loads. They bring a variety of effects. In addition to benefits and muscles, dancing will also help you gain grace and grace.

Cycling is also included in cardio. Cycling strengthens not only the heart muscle, but also the leg muscles. If you don't have a bike, you can go to gym and practice on .

Cardio loads - simplest way get rid of excess weight. The only condition is the regularity of classes, at least 4-5 times a week. Then you will fully experience the whole positive effect from cardio.

A cardio room is a room equipped with cardio equipment. Now any sport Club without fail has a cardio hall or a cardio zone, since classes in it are a mandatory element for athletes.

Cardio equipment includes:

• bicycles;
• Treadmills;
• staplers;
• elliptical trainers.

They should have pulse and heart rate sensors.

There is a 10-minute warm-up before exercise in the cardio room. It helps to warm up the muscles and prepares the heart for training. Cardio training builds endurance and burns fat stores. Can be done as full workout, and supplement after work in the gym. Cardio machines differ in the technique of performing movements, and the type of load is exactly the same. You can choose one simulator for a lesson or alternate using different ones. The result will bring intense and long workouts.

After the gym, the duration of classes will be from 15 to 45 minutes. If you practice only in the cardio hall, then you need to start with 25 minutes and gradually increase to an hour. The breakdown of fat occurs only after 15 minutes of exercise on the simulators.

1. Exercise bikes. Suitable for people who have varicose veins, diseases of the back and joints. On exercise bikes, the hips and buttocks are worked out, and the back, stomach, chest and shoulders are left without attention.
2. Treadmills. Walking and running on trails is the safest form of exercise.
3. Steppers. On this simulator, the chest, back and shoulders are well pumped.
4. Elliptical trainers. They combine all types of simulators. With their help, you can work out the following zones: hips, buttocks, back, chest, shoulders, shins. On this unit, the load is evenly distributed to all zones, so there are no restrictions for training on it.

Restrictions for classes in the cardio hall

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

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

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Tip 4: What is cardio? The usefulness of cardio

In shops sports equipment there are a lot of cardio machines, but few people know why and what they are 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 breathing and pulse during cardio loads. The pulse should be increased several times depending on the desired result. If the goal is to lose weight, then the pulse should be increased by 60 percent of its usual frequency, and if the goal is to increase muscle mass, then by 80 percent. It's easy to follow your pulse. Moreover, all modern simulators 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 classes. If you need to lose weight or lose a certain amount of kilograms, then you need to exercise on such simulators 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 with the help of cardio training. In addition, you need to monitor nutrition and include in training power loads and stretching exercises. It is very important to monitor not only nutrition, but also sleep. Starting the exercises, you need to be sure that the body is rested and ready to start working on itself. You need to start such classes only after consulting with the appropriate doctor, because there are heart diseases that a person cannot diagnose on his own.

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

In conclusion, we can say that you can buy such a simulator at any sports store or on the Internet. In each company of such a plan, they will advise and help you choose the one that satisfies all your desires. If there is not sufficient finance, then you can do without a simulator. Just running or walking in place is a great replacement for any exercise machine, because all this can be done on fresh air, in the bosom of nature.

Many people know about the benefits of cardio. Thanks to intensive physical activity manages to burn as many calories as possible and lose weight. But, making mistakes while exercising on the simulator, it is difficult to achieve a good result.

Don't hold on to the railings

If your goal is to lose weight, then while spending time on the simulator, do not hold on to the handrails. Often such a mistake is made by those who are engaged in elliptical shells. The load on the main muscle group is reduced and there is little benefit from exercise.

Bring variety

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

Do not wear a weight loss belt for training

If the body is deprived of normal heat transfer, cardio training will go into a negative plane. When we are physically active, the body generates much more heat and in order for the body to cool, the brain gives the command to sweat profusely. To lower body temperature, sweat must evaporate from the surface of the skin. And slimming 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 coach, which will take into account the features of your figure, weight and age.

Diet cannot be ruled out

Many people think it's enough intense training to shed excess weight. You don’t need to stick to mono-diets and starve yourself, but you still have to count calories.

Tip 6: How to do cardio workouts: helpful information for newbies

Cardio training allows in a matter of weeks to bring muscles into tone, improve the state of the cardiovascular system, reduce fat layer in problem areas. For a month of intense exercise, it is possible to burn up to 5-6 kg. What are the best cardio exercises to do at home?

Cardio is one of effective ways bring the body into shape. A month of daily 30-minute aerobic exercise will allow you to get rid of 3 to 9 kg, depending on the initial body weight. In addition to reducing volume, cardio exercises also bring health benefits, strengthening the heart and blood vessels, restoring work. nervous system, reducing breathlessness. After 3-4 weeks, you will feel that climbing the 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 classes, the intensity of the loads are influenced by such factors as the 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 with a cardiologist if you are registered with him and have recently undergone surgery. People suffering from diseases of the joints will not be superfluous to talk 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 increased stress on the knees and ankle joints increase the risk of injury.

Cardio training at home is dancing, aerobics, jumping rope, exercises on the orbit track and exercise bike. If buying sports equipment is an expensive pleasure, then it is better to give preference to dance aerobics. On the net you can find dozens of courses for both beginner sports fans and trained people.

It is better to choose circular complexes with minimal rest between exercises. The movements are fast, intense - jumps, lunges, squats, swings with legs and arms. The duration of such cardio workouts 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 programs with a low impact load are chosen. The movements are smoother, slower - stretching, walking, alternately raising the legs, turning the torso. The duration of the training also varies between 30-40 minutes. Such a program of cardio training allows you to burn up to 150-200 kcal.

Heart rate during cardio

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

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

During cardio training at home, tracking heart rate is quite difficult. You will have to interrupt the training and calculate heart beats by placing your index and middle fingers on a vein on your wrist or carotid artery. In the heart rate hall, any simulator will show - an orbit track, a treadmill, a bicycle. It is enough to hold on to the handles with sensors for 4–7 seconds.

For effective fat burning, the heart rate should be 65-80% of the maximum heart rate (MHR). This indicator is calculated by the formula: 220 - age = MCHP. 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 with a pulse 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 extraneous matters, take too long breaks between sets.

Music for cardio training is selected in accordance with the intensity of the exercises. Take the time to spend 30-40 minutes to put together a playlist. It is advisable to try to perform several exercises to the music. If the movements are easy, bring pleasure, and the breath does not go astray, then such a track should definitely be present 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 a few months of regular exercise 3-4 times a week, you will be able to get rid of 8-10 kg. Don't forget to take the time to do some strength training so you don't run into sagging skin.

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

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

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

Cardio-oriented training of the cardiovascular system can bring positive results if you track your heart rate regularly, otherwise you will only harm the body.

Preparatory stage

Set your limits before you start exercising. heart rate. To obtain the most accurate results, you can go through a computer examination. This will allow you to clarify the limiting blood pressure during training. An alternative calculation optimal heart rate is to use the following formula: 220 minus your age. 65% of the indicated value is the lower limit of the pulse, and 85% is the upper limit.

To monitor the pulse, all modern exercise bikes and treadmills are equipped with special sensors. To take a measurement, it is enough to put your hands on the handrails while exercising on the track. For the most accurate results, you can use the auxiliary measuring sensors built into bracelets, watches, and other devices.

5 misconceptions about cardio

• Myth #1: Cardio for weight loss is more beneficial than weight training. Beginning athletes come to this delusion because of the belief that aerobic exercise burn fat faster. According to studies, the best effect is obtained by a combination of cardio loads and strength exercises. In just 20 minutes, aerobic exercise helps burn glycogen buildup in the liver. After that, the body begins to gradually break down fats. Strength training is better in the long run because it burns fat for hours after your workout and boosts your metabolism while you rest. To ensure work internal organs the body begins to extract energy due to the breakdown of fats. An increase in muscle volume increases daily calorie content diet. Cardio burns calories quickly, but does not increase metabolism during rest. By combining aerobic and anaerobic exercise, you will achieve the best results in weight loss.
• Myth #2. Maximum amount aerobic exercise will lead to a better result. With a high cardio load, the body switches to the breakdown of muscle tissue to supply energy to the work 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 #3. You need to start your training program with cardio. This belief is erroneous, since cardio loads help burn glycogen and reduce muscle strength required for strength training. Starting training with iron, you increase the effectiveness of the program and your own endurance.
• Myth No. 4. If you exceed the average daily caloric content of the diet, it is enough to add cardio loads to use up energy. Increasing the duration of the workout leads to excessive loads. That is why it is necessary to increase not the time spent in the gym, but the intensity of training. It is much wiser to follow the diet. If overeating occurs, then it is necessary to subtract excess calories from the next meal.
• Myth number 5. Increasing the number of repetitions and reducing the weight of dumbbells and barbells contributes to weight loss. Best effect guarantees a combination of aerobic and anaerobic exercises. Light weight does not lead to muscle growth. To get the most out of the program, there should be strength exercises with a lot of weight and a small number of repetitions (6-12).

Important rules for effective cardio training

• Cardio loads lasting 45-60 minutes should take place 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.
• Keep your heart rate between 65% and 70% of your upper limit while exercising.
• To prevent the kilograms from returning, you need to do cardio at least 3-4 times a week.
• Combine exercises for the development of the cardiac system and weight loss. In the first case, the intensity of the load should be maximum (up to 85% of the upper limit of the pulse), and the duration of classes should not exceed 20 minutes. For the second training option, select a moderate pace with a load of no more than 65% of the 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 neglect these workouts. And they are very important for health. of cardio-vascular system. In this article, we will consider the main myths and give recommendations for this type of training.

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

Cardio workouts are getting more and more popular these days. Sometimes visiting Gym during rush hour, it can be difficult to get to a free treadmill or. Many coaches argue that some guests, doing it on their own, only waste time and effort, and sometimes they can even act to their own detriment.

How to get the most out of cardio and what should be considered 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, be sure to find out the boundaries of your heart rate.: 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 the pulse without a computer, you need to subtract age from 220. If the resulting number is multiplied by 65%, we get the lower acceptable limit, and multiplying by 85% - the upper one.

Almost all types of modern simulators are equipped with a sensor that determines the pulse, professionals advise using optional equipment. In order for the simulator to determine the exact pulse during a lesson on a treadmill, the athlete's palms must lie motionless on the handrails, which, in fact, is extremely difficult to do.

Five myths about cardio training

• First myth

“Cardio training is much better at “burning” excess fat than exercising with a barbell.”

The shortest way to slim figure- a combination of aerobic and strength exercises. Some women mistakenly only do 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" far more calories than an equal-time strength training session.
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 begins the "burning" of fats.
Aerobics Burns More Calories in an Equal Time Workout. However, there is another truth: strength training significantly raises the metabolic rate 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 work of our body (heartbeat, digestion, respiration, etc.). Strength training dramatically increases the rate of fat consumption on vacation, 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 the consumption of fat during rest. Strength training isn't all that great at "burning" fat, but it really boosts your resting metabolism.

By doing both, you will greatly accelerate your weight loss.

• Second myth

"The more aerobics the better"

Scientists have found that although aerobics “burns” fat, but 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 predetermines muscle growth. says: "In an attempt to achieve 'relief', I decided to step up my aerobics routine and lengthened my aerobic training to an hour and a half. The strength of the muscles immediately fell, and they lost their usual elasticity. Since then, I have been doing aerobics for no longer than 45-50 minutes.

• Third myth

“Start with cardio and then move on to strength exercises”

Everything is vice versa. For strength exercises to work, you need to apply heavy weights., with which you can do no more than 6-12 repetitions in the approach. If you start with cardio, 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 intensity of training, which involves muscle growth. You need to start with the "iron", and this will greatly help your aerobics. Strength exercises will deplete carbohydrate reserves and therefore “fat burning” will not begin in a quarter of an hour, but almost immediately after the start of aerobic training.

• Fourth myth

If you start to overeat, then you will have to lengthen the duration of aerobic training beyond a reasonable time. As a result, this will lead to overtraining, and nothing more. 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 the usual level of intensity. However, the most correct thing is to subtract the extra calories eaten from the next meal.

• Fifth myth

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

It's already been said best result in the "burning" of fat brings a combination of aerobic and power loads. In the case of hardware, the load is different. Small 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 a full-fledged strength training with big weights(6-12 repetitions per set).

FAQ

• How much time do you need to practice?

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

• Which workout is better to choose 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 faster?

Recommended 2-3 times a week traditional cardio workouts at a moderate pace for 45-60 minutes, and two more times - interval training. At least 2-3 times you need to do strength exercises.

• What exercise regimen will help keep the weight off?

So that the kilograms do not return, it is enough to train 3-4 times a week for 45-60 minutes at a moderate pace. Keep your heart rate at 65-70% of your maximum. interval training practice only in order of variety.

• Which trainer is the most effective?

The one you like! Weight loss determines the length of aerobic training. The more there are, the more loss weight. On your favorite simulator you can last longer than the one you can't stand.

• Cardio training is beneficial if a person does it right., that is, you need to monitor the pulse.
• During a workout 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 (15–20 minutes on average. If there is a goal to lose weight, then you need to prepare for training for 40–60 minutes, but at a lower intensity - 65% of the upper limit of the pulse.
• It is best to start with 10-15 minute sessions with low intensity.
• When choosing a time of day for cardio training, it is worth remembering that the degree of load in the morning and evening is different. In the first half of the day, the intensity of classes should be lower - about 100-110 beats per minute for beginners, and 120-125 beats for regular visitors to the hall. 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 after a month with the same training regimen, the pulse will be much less frequent, which means that 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, a person must be able to talk calmly. And then, professionals point out, you can gradually increase the load.

Cardio workout