The most effective way to combat overweight is cardio training. But, unfortunately, not everyone has the opportunity to attend the gym. This is sometimes associated with work or remoteness from the place of residence. However, this is not a problem, take an hour of free time - and you can work out at home in your usual environment.
It will even be better, you won’t be shy, nobody will distract you, and you will completely concentrate on the exercises, and after that you will take a shower. Therefore, cardio training at home is the best solution for most modern people.
Mandatory conditions
In order to achieve quick results, you must follow a number of rules. When training in the gym, you always have at your disposal instructors who will explain what and how to do, and they will also give detailed advice at any time on any issue. However, you yourself have your own instructor at home, so be sure to observe the following conditions. Heart rate during cardio training is very important. Before you begin, you will have to calculate the permissible limits of heart rate (hereinafter referred to as heart rate). To do this, use the formula: subtract your age from 220, and multiply the resulting number by 0.65. This is the average value, the upper and lower limits +/- 15 strokes. Of course, keeping a constant record of heart rate at home is quite problematic, you should think about purchasing a heart rate monitor. The following rule applies to the duration of classes, on average, they should last at least 30-40 minutes, since only after the first half hour does the active breakdown of fats begin, and before that, energy is consumed from other sources. Between exercises, rest should be no more than 30 seconds, otherwise the heart will regain its pace, but there will be no effect. Breathe deeply and rhythmically, preferably breathing through your nose. Before classes, it is better not to eat for an hour or a half, and nutrition after cardio workout for weight loss should be balanced, but not particularly high-calorie.
Description of exercises
The prefix “cardio” defines the term as belonging to the heart or the cardiovascular system as a whole. So in our case, training means, first of all, exercises aimed at maintaining proper work and improving this system. However, cardio workouts at home will also help you lose weight, namely, reduce body fat. This is the main difference from strength training on simulators. Although directly a treadmill or cycle track is the best way to train your heart and lose a couple of extra pounds. However, we will consider only those exercises that anyone can perform at home. The most famous method is the shock, when all exercises are performed at high speed, and the effort is made instantly. The following are two complexes. Proper cardio training should consist of a minimum of 15 repetitions of each action.
Complex first
It includes three standard exercises: push-ups, jumping out and resting crouching - lying down. However, try to implement them as quickly as possible, and most importantly - correctly.
- The first will be push-ups. Take the position of lying, legs and arms while positioning as you like. The main thing is to ensure that your back and legs are in line. Next, go down to the floor, touching it with your nose, then push upward so that your palms slightly come off the floor, ideally you need to do this with cotton. After gently landing, be careful, otherwise you can hit your chin or nose. At first, the exercise can be performed on your knees.
- Sit down, pull the pelvis back, and fully place the foot on the floor. Push off with your legs and jump (you can imagine at that time that you are a frog, a good mood is the key to success). Well, if you can help yourself with your hands. However, cardio workouts at home may be inconvenient due to space limitations. Be careful not to hit.
From a standing position, sit down without lifting your heels off the ground, put your hands on the floor. Lean a little forward, transferring the weight of the body to your hands, bounce slightly and take your straight legs back. Then repeat all the steps, but in the reverse order.
Second complex
Here, all exercises are a little complicated, so at first you can limit yourself to the above complex.
- Running on the spot may seem easy, but not from a low start position. Try to run this way, leaning on your hands.
- The same push-ups, but more complex. Accept the emphasis lying down, then begin to alternately press the legs with the knee to the elbow. The maximum load will be achieved if you simultaneously tear off the opposite arm from the floor with your foot. Imagine you are a climber and climbing a steep slope.
- The last in this complex will be an exercise that is also performed from an emphasis lying down, but only on the elbows. Once in this position, push your body back, and then return to your original stance.
Interval Cardio
This type of exercise is considered the most effective, with it you can speed up
fat burning by 6 times
. The bottom line is to change the pace, for example, from easy walking to
sprinting. Of course, the best option for testing such a system is a treadmill, but you can try it on simple exercises. For this, squats and
running on the spot are suitable
. Alternate for 8-10 seconds slow, medium and enhanced pace. If you have a jump rope, then this wonderful item will help you feel the effect of interval cardio training better than others.
Combination with power loads
If your goal is not only to get rid of the hated fat, but also to tighten the muscles, then you can combine cardio with strength training. However, it should be noted that it is better to do them on different days, otherwise you simply do not have enough strength for everything. It also happens that there is simply no time, then follow the following rules. You always need to start with a warm-up, then move on to exercises with dumbbells or on individual muscle groups, and only then do your best to do cardio workouts. At home, there are not always dumbbells or other sports arsenal, so it’s better to go to the gym.
Diet
An important point in sports in order to lose weight is the amount of energy consumed. In no case do not deal with a stuffed stomach, but you do not need to starve. Eat something that contains complex carbohydrates an hour before your workout . It can be cereals, fruits or vegetable salads. Nutrition after cardio workout for weight loss should contain proteins, otherwise the muscles will begin to break down. However, do not eat for at least one hour, make the body work on reserve fat reserves. And after this time, eat something not very high-calorie, but rich in protein, for example, cottage cheese, boiled breast or eggs.
Health
Do not forget that you decided to do cardio workouts at home not to cripple yourself, but for completely different reasons. Therefore, try not to overdo it and watch your condition. Ventilate the room before and after class. Start at a pace that is comfortable for you, and then build it up gradually. If you have heart problems, consult your healthcare provider first. Be persistent and do not miss workouts.