Cardio workout for weight loss

Cardio workout for weight loss

Cardio workout for weight loss
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Cardio training is a specific exercise program that has a strengthening effect on the cardiovascular system and is also effective for weight loss. Cardiovascular exercises can be called the best choice for people who want to strengthen the heart, increase endurance and get in excellent physical shape!

Features and benefits of cardio

cardio training, fat burning exercisesCardio training is inherently popular anaerobic exercise. This kind of training activates the lungs, respiratory and cardiovascular systems, which contributes to the active distribution of oxygen in the blood. So, any kind of sports activities can be referred to anaerobic training, with the concomitant prolonged increase in the frequency of breathing and heart rhythm.

Cardio training in the gym or even at home, allows you to achieve these positive results:

  • normalization of blood circulation processes;
  • weight loss, elimination of fat deposits;
  • normalization of metabolic processes;
  • strengthening the immune system;
  • endurance development;
  • improvement in overall physical condition;
  • increase in lung volume;
  • normalization of blood pressure.
Cardio are not only effective for losing weight. Anaerobic exercises help to reduce cholesterol levels, increase the overall endurance of the body, achieve a beautifully drawn muscular relief, give a charge of cheerfulness! Moreover, experts say that people who regularly engage in cardio are least susceptible to depressions, heart attacks and strokes!

During cardio, you can perform the following exercises:

  • gymnastics;
  • run;
  • aerobics;
  • swimming;
  • jumping rope;
  • roller skating;
  • skiing;
  • walking race

In the hall you can practice cardio on a bicycle simulator, orbitrek. Good results give interval training in the gym. However, a wide range of exercises makes it possible to do cardio even for people who do not have the desire or ability to go to the gym. If certain rules are observed, cardio training at home can also be quite productive and effective!

Fat burning training

Cardio workout for burning fat - should be systematic and characterized by a gradual increase in load. Therefore, in order to achieve extremely favorable results, it is recommended to begin classes with 20-minute workouts, with a frequency of 2-3 times throughout the week.

Gradually increase the frequency of cardio, up to 5 times a week. There must also be progress in terms of intensity and duration of training. During classes, it is important to monitor the pulse rate, since low rates will not allow to achieve the desired effect.

The program for weight loss can include the following types of exercises:

  • cardio workout at home and in the gymsquats;
  • push ups;
  • run;
  • jumping rope;
  • walking race

Excellent results can be achieved by doing on treadmills, exercise bikes. However, at least during the first classes, it is better to ask for help from a fitness instructor who will help you create a suitable training program.

The most effective, according to experts, are the so-called interval training, with alternating physical activity (intensive training with a rapid pulse - a short period of rest).For example, if a person is engaged in running, then it should be done according to such a program: active running - slow running - pause.

In this case, the time duration of each of the stages of the interval load should be the same. On average, anaerobic exercise should last about half an hour. If you are aiming for the best results, then in the process of improving endurance, it is recommended to increase the duration of your workout to an hour of time.

In order to lose weight to engage in cardio, preferably in the evening. Between 5 and 7 o'clock in the evening, according to trainers, it is possible to achieve the best results in fat burning, normalization of metabolic and metabolic processes.

Cardio for strength training

the best cardio workout for burning fatCardio and strength training - can not only get rid of excess fat deposits and strengthen the heart, but also to make the muscles stronger, relief and elastic. The combination of strength and cardio contributes to active fat loss, which makes it possible to lose weight in a short time. This kind of training will also be useful for athletes and bodybuilders who want to increase their physical endurance, make workouts more productive, achieve a beautiful muscular relief.

Cardio after a workout or before it - which option to prefer? The choice depends on what goals you set for yourself. In any case, it is not recommended to do cardio exercises before the main workout. The fact is that strength training requires a large amount of energy and physical strength, so cardio before the start of classes can adversely affect their intensity and effectiveness.

Cardio after strength training is not recommended for athletes seeking to actively build muscle. In such cases, it is better to practice cardio for 6 hours before or after strength training. Another option is to select individual days for cardiovascular exercise when you do not have strength training.

If your goal is active fat burning and the formation of a beautiful body, then you can do cardio after strength training, with a moderate pace. If you want to lose weight and increase your physical stamina to beginners, the following scheme is also recommended:

  • cardio workout - for 10–15 minutes;
  • strength training - from half an hour to an hour;
  • cardio training for 10–15 minutes.

Being engaged in such a program, you can quickly get rid of extra pounds, become slimmer, fitter, strengthen the muscular corset.

How to do it right?

cardio workout at the gym for weight lossThe basic rule of effective and safe cardiovascular exercise is to monitor heartbeat. Forcing loads is the main mistake that “beginners” often make; it not only reduces the effectiveness of classes, but can also cause serious harm to health.

In the process of cardio, the athlete should regularly measure heart rate indicators and, based on the data obtained, calculate the intensity of the loads. Measure pulse is necessary before the start of classes. When training a moderate degree of intensity, the heart rate should be about 60% of the maximum possible.

When training a high degree of intensity, the heart operates at a frequency of about 80% of the maximum heart rate. Such exercises are characterized by a high degree of efficiency, but they give a serious load on the heart. Therefore, to increase the intensity of training should be smoothly, gradually and, preferably, under the supervision of a specialist.

Begin classes should be with minimal loads.The admissible pulse rate can be calculated using the following formula “220 minus a person’s age”. The resulting number is the heart rate that should be observed in the process of cardio.

An important role is played by proper nutrition. Before training, lasting about half an hour, experts recommend eating food about a couple of hours before the start of classes. Preference should be given to protein foods, as well as products containing slow carbohydrates. The next meal should be approximately 40–50 minutes after cardio training.

For a normal state of health athlete practicing cardio, you must observe the drinking regime, drinking at least 2 liters of fluid throughout the day. At the same time, it is necessary to drink clean water not only before and after, but also directly during the lessons! Failure to comply with this rule can lead to disruption of water-salt balance in the body!

Before starting cardio training, it is strongly recommended to consult with your doctor in order to exclude possible limitations and contraindications.

Additional recommendations

To make cardio training at home the most effective, productive and enjoyable, you should pay attention to the following recommendations of specialists:

  1. Pick up for comfortable shoes.
  2. Change different types of exercises - it helps to use different muscle groups, and also makes the classes more interesting and diverse.
  3. For muscle pains or excessive tiredness, take a short break (2-3 days) in the class to give the body a chance to recover.
  4. Turn on the rhythmic music - it will help you find the right pace, will raise your spirits.
  5. Change your pace during the workout so you will burn more calories and increase your physical stamina.
  6. Choose to work out loose clothing from natural materials.
  7. If possible, try to engage in fresh air (running, skiing, roller skating, jump rope).

Thanks to cardio, you can strengthen the heart and blood vessels, lose weight and gain excellent physical form in a short time. In order to achieve favorable results, you should exercise regularly, gradually increasing the intensity of physical exertion.

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  • Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

    Cardio workout for weight loss

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