Cardio trainer. Types of cardio training, order of implementation and recommendations of doctors

Striving for a healthy, beautiful body, we all understand that we cannot do without sports. Not everyone has the opportunity to visit gym and classes with an instructor, but the good news is that cardio training at home, done correctly, is just as effective as training with a professional trainer using special equipment.

The proposed sets of exercises are easy to understand; even a child can handle them independently. The main rule is regularity and perseverance, then everything will work out.

Cardio training, or aerobic exercise, is long-term exercise of moderate, uniform intensity, aimed at increasing the flow of air into the lungs and muscles, training endurance, burning fat, and improving the functioning of the heart muscle.

This type of training includes sports such as:

• running ( athletics)
• swimming
• bike
• roller skates/skates
• cross-country skiing
• rowing
• game types sports (football, tennis, hockey, etc.)
• dancing

From the equipment (if space allows) at home, you can use a jump rope, a hoop, an exercise bike, treadmill. If you live in an apartment, please remember about the silence regime legally adopted in your city, do not violate it, be a good neighbor.

Basic principles of exercises chosen for cardio training:

1. high speed exercise
2. jerks (pushes, instant efforts)
3. duration (at least 30 minutes excluding warm-up)
4. fresh air. Exercises in nature, such as jogging in the park, would be ideal, but it is enough to open the window to ensure air flow. Breathe through your nose, exhale along with the effort of the exercise through your mouth.
5. Make a plan, a training formula and strictly adhere to them.

Cardio training - pros and cons

The advantages of regular, correctly performed cardio training are undeniable: healthy cardiovascular and respiratory systems, vigor, reduced stress levels, youth, beautiful body, endurance, you will be proud of yourself.

It’s difficult to call this a disadvantage of training; rather, it will be the disadvantages of laziness and incorrectness of the exercises performed. If you are overzealous and the pulse readings are higher than recommended, you can “plant” your heart. At first you will be very tired.

The results will be noticeable no earlier than after 3 weeks (if you exercise 5 days a week). You can burn all excess fat only with a combination of strength and cardio exercise. If you do cardio for more than an hour, proteins and amino acids will begin to be burned instead of fat.

If we talk about the pros and cons of home workouts, then the “pros” of home workouts will be convenience and accessibility, few distractions. The most serious argument “against” is that you will need remarkable willpower and self-discipline in order not to miss workouts and perform all the exercises very well; you also need to approach learning exercises very seriously and study the issue as fully as possible in order to avoid injuries and overload.

Cardio training program

To create a competent training program, you should decide on the duration of the workout, the exercises themselves, the number of repetitions, the time to complete the approaches and the rest time, all this should be based on the heart rate readings recommended for you.

You need to decide what you are training for. If your goal is to reset overweight, aerobic cardio training will be effective only at the beginning, to tone muscles and develop endurance. After the body gets used to the new loads, fat will stop burning. This is where anaerobic exercise and interval cardio come to the rescue, more on them later.

Calculate your optimal heart rate, that is, heart rate.

The simplest formula:

• for men heart ratemax=220 – age,
• for women, heart ratemax=214 – age.

The heart rate during training should not fall below 75% of the calculated value, otherwise it is a waste of time. Fat begins to burn at a frequency of 60-70%. Do not exceed 90% to avoid harm to the heart. For example, for a 29-year-old woman, her heart rate during an effective workout should be between 111 and 167 beats per minute. It’s great if you have a heart rate monitor, it will allow you to be less distracted. If not, take your heart rate after each lap.

Choose exercises. There are many videos and pictures with descriptions on the Internet. various types exercises. Many stars share their favorites. Start with a simple lesson plan. For example, use 3-4 pylometric exercises: swings, bends, jumps, push-ups, squats, lunges, pull-ups, crunches, etc.

Decide on the frequency of classes. For the sake of muscle tone, vigor and general health promotion, 1-3 workouts per week are enough. For drying, burning fat 3-5 times, for gaining muscle mass 1-2 times.

The complex should consist of 15-20 repetitions of each exercise, performed in 3 circles. When training the heart, the duration of the cardio session should not be more than 20 minutes, pulse 85%. To burn fat, you need at least 40-60 minutes, heart rate 65%.

Morning hours are suitable for less intense workouts, with a heart rate of 110-125 beats per minute. Evening hours are conducive to more rigorous training, 130-140 beats.

After a month, you will notice how, with the same intensity of training, your heart rate has become slower, you will even be able to talk calmly during exercise, this will mean that it is time to increase the load.

Cardio for Beginners

Follow all the recommendations listed in this article.

1. don't exercise more than necessary
2. rest, adjust the pace and time of execution, according to your well-being
3. Be sure to warm up for at least 10 minutes
4. Don't feel sorry for yourself too much.

Example of a simple workout:

• Warm up. Perform 15-20 repetitions of gentle and slow tilts and rotations of the head alternately in different sides, bending the torso (do not move the pelvis), rotations and swings and jerks with the arms and legs hip joint, knee rotations. Stand in the plank position for at least 30-60 seconds.
• Jump rope 10-15 minutes. You can jump evenly, or you can include intervals, speeding up for a minute and then slowing down again.
• Lying crunches with a straight back. Legs bent, lower back off the floor, hands behind your head, elbows to the sides, raise top part torso, return to the floor. 3 sets of 15-20 repetitions.
• Jumping into the plank. Starting position – standing, feet shoulder-width apart. One - squat down, hands on the floor, two - legs back, 3 - lying down in a plank position, 4, jump back into a squat, 5, jump back to the starting position, arms sharply up. Repeat the circle 15-20 times without stopping. You can just squat and jump into starting position.
• Walking on all fours, raising your knees high, touching the floor with opposite hands and feet (left leg - right hand). 30 seconds walk, 15 seconds rest, 3 laps.
• Lunges forward and sideways. Hands on the belt, legs wider than shoulders. Bring your leg forward, bending it, bend the back one too, do not touch the floor with your knee. return to the starting position and lunge to the side, one leg extended and the other bent. The third position is a backward lunge. Return to the starting position and repeat the circle. 40 seconds on one leg and 40 on the other, rest for a minute.
• After class, do a “cool down”, that is, stretching exercises, for 5-10 minutes.

Cardio exercises at home without equipment

Home cardio exercises without machines are the swings, bends, jumps, push-ups, squats, lunges, pull-ups, crunches and the like already listed above.

With regular training without equipment, effective workouts cardiovascular and respiratory system, increasing the overall tone of the body and libido. Stress decreases, mental abilities increase.

Exercises for men

To build muscle, you will have to increase your calorie intake and use additional weights, this is true for athletic men.

Here are a few conventionally male at-home cardio exercises:

1. Pylometric push-ups with cotton
2. Plank jumps
3. Men's squat
4. Push-ups
5. Pull-ups
6. Bench press with barbell or dumbbells
7. Abdominal exercises, various crunches
8. Various combinations of the above

Perform 3 sets of 6-15 repetitions of each exercise.

Exercises for girls

Girls may find it a little easier to do cardio. They are considered to be more capable of routine activities and also enjoy dancing and aerobics. You should take into account such exercises as:

1. Squat
2. Leg raises lying on your back and side
3. Swing your legs
4. Running in place with knees raised or overlapping
5. Tilts
6. Lunges
7. Jumping
8. Ab exercises

Of course, divisions by gender are arbitrary; when choosing an exercise, you should be guided not by whether it is male or female, but by your athletic training and what part of the body you want to get into shape and how quickly.

In general, it is important for men to lift weights and choose a more intense pace, while women are advised to do more aerobic exercise.

Abdominal exercises

For beautiful belly Cardio is very useful both in the form of running, cycling, swimming, and in the form of targeted abdominal exercises. Cardio improves metabolism and normalizes digestion, and exercises for working muscles will give you beautiful relief stomach when the fat goes away.

Before doing cardio to lose belly fat, it is better not to eat for 2 hours. Don't forget about your heart rate, keep it at least 150-170 beats per minute during training. Work out in the morning to make it easier to stick to your diet.

When 9-15% fat remains, you can work on your six-pack. To do this, use various twisting options: lateral, straight, on the horizontal bar, hyperextension, etc. Basic rules - straight back, no arching in the lower back, large amplitude, do the exercise slowly. Pump up your abs for 40 minutes with breaks of 10-15 seconds.

Cardio and strength training

Option for combining cardio and power loads Suitable for those whose goal is to increase muscle volume and strength, and improve relief.

Cardio is performed on a rest day or after a strength workout. Only if you professional athlete or have a beautiful sports training, you have almost no excess weight, it is advisable to include cardio before strength training.

Cardio after strength training will also require a lot of strength and good preparation. For those who have just started training, the best solution would be to space out these two types of training over the course of a day.

The duration of strength training is 40-60 minutes, the number of repetitions is 6-12, 3 sets. Choose the weight wisely so that you can complete the required number of repetitions and circuits. The fewer repetitions, the longer the pause. 5 repetitions - 5 minute pause, 13 repetitions - 1 minute pause.

When strength training, it is important to avoid the following mistakes:

• work out the amplitude completely. No matter how difficult it is, the exercise must be completed thoroughly; if it is very difficult, then it is better to remove a little weight.
• don't do it too quickly. Focus on the correctness, be aware of your body in every second, do everything smoothly.
• There should be a break of 1-2 days between strength training. During the break, a cardio day starts well.
• change exercises and work all muscle groups.

What to eat after training

“You can’t eat after a workout” is an unhealthy myth. You can and should eat to avoid muscle breakdown.

Within 20 minutes after day workout A banana or a banana-milk (banana-protein) shake is useful; in the evening - protein, egg white or low-fat cottage cheese (or white boiled meat). A banana will replenish the supply of glycogen in the muscles and potassium in the body, which in large quantities disappears with sweat, relaxes the body by increasing serotonin. It is better not to eat it before bed so that carbohydrates do not turn into fat.

Fat will be lost more actively if before training (45 minutes) you eat food rich in amino acids or take special medications (for example, lipoic acid, isolate or egg white).

Be sure to drink water during your workout.

After training, in addition to protein, you will need slow carbohydrates: cereals, buckwheat is especially useful, and vegetables.

Cardio training regimen for weight loss

If you are already more or less sports uniform, to lose weight you will need to use a more intense cardio training regimen, combining and alternating it with strength training aerobic exercise.

During interval training, we alternate the pace and level of load, which increases the volume of the heart muscle and “swings” the body’s capabilities, as a result of which they grow. Thanks to this type of training, calories are burned not only during the workout itself, but also for a long time after it.

The heart rate will need to be kept at 90%, the workout itself will take less time.
For example, a high-intensity 30-second sprint run over several sets will burn 9 times more fat than a steady, calm 30-minute run. Or alternate between a minute of fast running and 2 minutes of walking.

Use the following training schedule: 10 minutes have a nice run, 90 seconds of running at the limit, 30 seconds of rest, again 90 intense seconds, such 9 intervals, the last ones are the hardest and most intense.

Or organize “steps” - increase the speed every 5 minutes, after the peak at 25 minutes, gradually reduce the speed also every 5 minutes.

Peak intensity at the limit should not exceed 90 seconds.
If you have been training for a long time and the weight has stubbornly risen (the so-called plateau), you need to diversify your workouts.

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

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

What is cardio

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

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

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

Or just use the approximate formula: 220 – your age = your maximum heart rate . Cardio training should take place between 60% and 80% of your maximum heart rate. Accordingly, for a 30-year-old person this range is approximately 114-152 beats per minute. If you train below the lower limit, the training will not bring tangible benefits, if higher and without proper preparation, it can do harm.

This is how the “cardio” and “fat burning” zones on the machines are marked, but don’t rush to believe them.

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

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

Who needs cardio training and for what purposes?

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

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

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

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

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

4. If you are working out cyclic species sports and you need to develop your endurance - cardio will help you.

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

Cardio training is not the best way to lose weight

This is generally the most common misconception: women, afraid of “swinging” and hoping to lose weight, storm ellipses in all fitness rooms in the world. However, fears about “swinging” are completely unfounded and we have written more than once that this is completely impossible without steroids and hormones. But using exclusively cardio training for weight loss is a completely workable option, but adding strength training is even more effective.

Yes, it’s true that, say, 45 minutes of cardio can “burn” more calories than during an equal amount of strength training, but the overall effect on weight loss may be worse.

But strength training burns your fats not only during exercise, but mainly during rest, after your workout, significantly raising the overall metabolic rate. In addition, even the small amount of muscle that you may gain from strength training (for example, 5 kg) requires additionally 50-75 kcal per day to your regular diet is simply for their maintenance, and this does not take into account their work, for which they also need more energy. This extra calorie intake makes it a little easier to maintain a small calorie deficit and burn fat on an ongoing basis.

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

How long to do cardio

Experts advise doing cardio for at least 30 minutes in order for the workout to have at least some effect. But do not forget that if you are completely new to the gym, then you need to start with easy 10-15 minute workouts and gradually increase the load.

Keep in mind that doing cardio for more than an hour can negatively impact muscle growth. Scientists have discovered that Although aerobics “burns” fat, after an hour of exercise the body switches to muscle tissue. After 2 hours of cardio training, the body loses up to 90% of leucine, an important amino acid, including one necessary for muscle growth.

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

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

Cardio + strength

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

At the same time, it is recommended to do cardio on a separate day, but if you have to combine it, then it is better to do cardio training after strength training. If you start with cardio, you will use up glycogen and this will lead to decreased muscle strength, which means you won’t be able to sufficiently load the muscles in the “strength” part of the workout.

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

Reading time: 22 minutes

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

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

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

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

Benefits of Cardio Exercise:

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

Heart rate during cardio workout to burn fat

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

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

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

EXAMPLE:

Let's say your age is 35 years old

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

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

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

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

Rules for effective cardio training to burn fat

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

One example of interval training if you are a runner:

Many people do not like cardio training and try to avoid it if possible. But now 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 for
• classes for

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

8 Biggest Myths About Cardio Training to Burn Fat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

This is wrong. Whatever your heart rate is during training (heart rate), you will burn calories. The higher the heart rate, the greater the calorie expenditure. 70-80% are the optimal numbers at which you qualitatively train your heart and burn maximum quantity calories without harmful burden on the body.

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

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

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

10 Cardio Exercises to Burn Fat

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

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

Beginner Plan:

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

Timer:

Advanced Plan:

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

Timer:

First round of cardio exercises

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

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

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

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

Second round of cardio exercises

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

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

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

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

Cardio workouts to burn fat at home

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

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

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 the gym during rush hour, it can be difficult to make your way 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 developing muscles, 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 exercise They say they directly use fat as energy fuel, and 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 equal time. strength training.
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 during rest. 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 losing weight: running, walking, cycling?

Each of these types of loads will have its advantages. It all depends on what you enjoy. This factor is the 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. Interval training practice 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 a 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

If you don't like running, cycling and other monotonous activities, this is not a reason to quit cardio training. We'll show you 30 cool exercises with own weight that are worth trying.

How to create a workout

1. Determine your workout time, for example 30 minutes.
2. To make it easier to count, choose 10 or 15 exercises. Or do all 30.
3. Do the exercises in a row, one after another. Spend 40 seconds on one exercise, then rest for 20 seconds and move on to the next one.
4. After finishing the circuit, you can rest for 1-2 minutes or start again immediately. If you chose 10 exercises, you will get three circles, if 15 - two, if 30 - one.

You can easily adjust the workout time and its difficulty. If you want it easier, increase the rest time between approaches; if it’s more difficult, rest less.

If you have a fitness bracelet, keep an eye on . Throughout the entire workout, it should not fall below 150 beats per minute. Then your cardio training will be comparable in effectiveness to a long, measured run and even surpass it in terms of pumping different muscle groups.

Very busy people can study by. Classic Tabata lasts 4 minutes and consists of eight intervals: 20 seconds of work + 10 seconds of rest. Choose 2, 4 or 8 exercises and perform one or more circuits at maximum intensity. This workout will help you burn more calories in a minimum amount of time and improve your endurance.

What exercises to do

1. High hip jumps

Jump in place, bringing your knee high up each time. Help yourself with your hands.

2. Plank stretch

21. Knee to elbow in prone position

Stand in a lying position, palms under your shoulders, legs straight. Bend your right leg and bring your knee to your elbow. Return to the prone position and repeat on the other leg.

22. Cross steps in plank

Stand in a lying position, palms under your shoulders, legs together. Step forward with your left hand and place it in front of your right. Take a long step at the same time right foot to the side. Then take a step to the right with your right hand, and left leg place it on the right one. This is one time.

Do it three times right side and three times to the left. When going to the left, during the cross movement, the right hand is placed in front of the left.

23. Elbow plank with knee lift

Get into a plank position on your elbows. Push your pelvis up, lift your right leg, bent at the knee, and try to touch your knee to your chest. Return to the starting position and repeat on the other leg.

24. Side plank push-ups

Perform a push-up and turn into a side plank: turn your body to the right, lift your right arm off the floor and lift it up. Hold for a second, return to the prone position, perform a push-up and a plank in the other direction.

25. Bridge

Sit on the floor, bend your knees, place your feet on the floor, place your palms behind you. Raise your pelvis so that your body is in one line from your knees to your shoulders. At the top point, tighten your buttocks each time to better work them.

26. Climber

Stand in a prone position. Pull your knee to your chest; your foot can be left in the air or placed on the floor under your pelvis. Change legs as you jump, try to keep your pelvis in one place.

27. Box jumping

Find a stable elevation that is at least 50 centimeters in height. Jump onto it, straighten up completely, get off or jump back down and repeat.

28. Burpee

From a straight position, through a lying position, lower yourself to the floor, touch the floor with your chest and hips. With a jump, bring your legs closer to your hands, straighten up and jump up. While jumping, clap your hands above your head.

29. Jumping out of a squat

Squat until parallel to the floor or slightly lower. Jump up and go into a squat again. Try not to lift your heels off during the exercise.

30. Skater

Tilt your body forward, make a sliding jump to the side with your right leg, cross your left leg behind your right, and swing your arms to the right. Repeat on the other side. The movement is reminiscent of fast skating.