Do you like to jump, run, walk, that is, engage in physical activity, from which the heart beats faster? If so, then cardio loading is what the doctor ordered. Problems with excess weight are definitely not threatening you, because this is exactly the activity that burns fat. Moreover, cardio is an effective way to train the heart, respiratory system, keep muscles in good shape, improve the body. If there are no contraindications from your doctor, then it's time to start classes. The right approach to business will not allow extra pounds to linger on your figure.
Two is better than one
Cardio loads are just a form of physical activity, that is, a set of specific exercises and techniques. And trainers recommend combining two types of activity. It can be cardio + anaerobic or power + cardio. Such a training program will be most effective for weight loss. Moreover, it allows you to hone the figure and give it the perfect shape, which can not be achieved only by diet.
Cardio load is a type of rather long workout, which is accompanied by an accelerated pulse. Energy is generated by the oxidation of glucose molecules. When the supply of glycogen is exhausted, fat cells begin to break down.
But still we say that power cardio loads are much more effective. What is meant here? Cardio is an intense workout that makes the heart beat faster. This prepares the muscles for the main work. And now you can start lifting dumbbells, push-ups, exercises on simulators. That is, the load is static, but long in time. All this together will provide an opportunity to achieve maximum results.
Benefits for the body
Of course, to watch how extra pounds melt and open the beautiful bends of your body is very interesting. But cardio loading is not only a fight against excess weight. They allow a person to live happily ever after. Classes bring the following benefits to the body.
- They force the heart to pump more blood, improving the quality of its work.
- Expand lung volume. This increases oxygen supply to organs and increases overall stamina.
- Accelerate blood circulation. This allows you to supply nutrients to each cell much faster, eliminates stagnation.
- Improve metabolism. If earlier you led a passive lifestyle, then the metabolism is clearly slowed down. Gradually, it will accelerate and become the same as in childhood. And this is a surge of energy and a thirst for activity.
- You lose weight beautifully and easily, without stretch marks, in proportion. The skin remains firm and toned.
- The state of health improves. There is more power to do daily tasks.
Types of loads
Now great news. Cardio loads at home are no less useful than similar ones in a sports complex. So feel free to drop everything “if I went to the gym” and start working. This will allow you to quickly change yourself, find friends, adherents of a healthy lifestyle and completely reverse your idea of sports. It only seems that he is there, behind the doors of modern centers. No, the sport is here with us. So, the varieties that you can master:
- Walking. Despite all the commonplace, this is exactly the exercise with which the path to harmony for many people begins. Especially if a lot of excess weight or disease does not allow you to go to intensive training. A person (65 kg) for 1 hour of fast walking (6 km / h) burns about 280 kcal. Therefore, we stop using public transport and go home and from work on foot.
- Run. It doesn’t matter - on the track, along the promenade or in your room. Cardio loads at home can get rid of 600 kcal in 1 hour. To do this, just run on the spot at a fast pace.
- Swimming. A great way to relax, lose weight and get fit. An hour of swimming with brass will get rid of 340 kcal.
- Bicycle riding. Good workout, relaxation and training at the same time. You can burn 325 kcal per hour.
- Jump rope. The only drawback is the dissatisfaction of the neighbors from the lower floor. Otherwise, an excellent cardio load for burning fat. In 60 minutes you will spend 740 kcal.
- Step aerobics. For an hour you part with 520 kcal.
Which view is better
This question begs itself. Women are especially interested when they want to instantly become slimmer. In fact, all cardio loads for burning fat are five plus. But for each of us individually we need our own type of load, it should be selected individually.
If you look at energy costs for the body, then the first positions are occupied by running, rowing and step. Another thing is how much time you can devote to one or another species. Only a completely healthy person can jump on a rope for an hour, and it will be difficult for him. High intensity workout for 60 minutes is completely nonsense. But jogging and a bike are real.
Lose weight correctly
For a smooth and proper weight loss, it is necessary to combine power and cardio load. At the same time, anaerobic exercises develop muscle mass, which is a consumer of energy even during rest. This is the fundamental difference from cardio. In this case, the process of burning calories occurs only during training, and not after it.
But cardio loads for weight loss are very important and necessary. In fact, this is the base and foundation. But there is another important point. Without a diet, anaerobic exercise makes no sense. We bring to your attention one of the most effective schemes. Strength training 2-3 times a week, aerobic as much, and always a balanced diet.
Atmosphere for classes
Everything has already been created in the gym so that beginners and experienced visitors are not distracted from training. If you study at home, you also need to create a certain atmosphere. Make sure that no one distracts you for the next hour. Free up space so that nothing gets in the way. Open the window, fresh air is needed for healthy weight loss. Wear athletic shoes to secure the ankle. You can drink water during exercise, especially if you feel unwell.
Training duration
A common mistake for beginners. Having decided to lose weight at all costs, on the first day they squeeze out all the juices from themselves, train to the drop in the literal sense of the word. After this, the desire to continue violence against oneself disappears. You need to do the opposite, gradually increasing the load. After about 10 days, you can go to the full volume. By the way, today we have already examined what exercises it is.
Cardio loads should last at least 40 minutes to achieve a pronounced effect. In the first half of the training, glycogen reserves are used, and then the body is already taken for a fat depot. The maximum duration is 60 minutes, otherwise proteins will be consumed, that is, muscle tissue begins to be destroyed.
The main stages of training
Any sporting activity is preceded by training, which warms up the body and gives you the opportunity to go to serious loads, and also prevents injuries. It does not matter what types of cardio loads you have chosen for yourself, you first need to stretch yourself. Perform a warm-up for at least 15 minutes. During this time, your body will be ready for further exercises. We always start warming up and then smoothly move down.
- Rotations, tilts of the head.
- Shoulder lifts.
- Rotation of the forearms and outstretched arms.
- Tilts and turns of the body.
- Raising bent legs and swings.
- Be sure to stretch.
Instead, you can use several types of jumps. For example, legs together, then apart, scissors, with a high rise of the knees, with an overhang, the rise of bent legs to the level of the waist.
Sometimes novice athletes get tired after a warm-up. In this case, you can stop, but the next day add a few exercises to it. And so you will slowly move to success.
Main part
You can just randomly jump and dance, in which case there will also be a good effect. But if you are used to following a certain algorithm, then you can take the following set of exercises as a basis. You can determine the best cardio load for yourself only in a practical way, however, you have to start somewhere. The exercises presented must be repeated 15 times:
- Jumping on the steppe. Instead, you can jump in place or diagonally.
- Lateral lunges and return with swings.
- Lunges with a jump.
- Squats are regular and sumo-style.
- Plank - both classical and with variations.
- Push-ups from the knees.
Be sure to complete the final part of the workout. It will include stretching exercises. A minimum of 10 minutes must be devoted to this. At the same time, work is going on for breathing. Oxygen plays a huge role in weight loss. Cardio loads for weight loss at home have to control yourself. Therefore, pay close attention to your well-being. Headache, shortness of breath, weakness - this is the reason to stop exercising, drink water and try to continue the next day.
Cardio workouts in the gym
Homework is attractive because it does not require a subscription, and you can do it at any free time. But the advantage of training in the gym is the control of a specialist. The specialist will write a competent load and will monitor the correctness of the exercises. After a few months, you will work them out to automatism and will be able to switch to independent studies. But I must also say that home motivation is quickly dying out. Then, having bought a subscription, you will definitely walk all month.
The trainer will tell you a lot more interesting things related to cardio loads. In the hall it is easier to control the level of loads. Modern equipment is equipped with various sensors, it allows you to measure heart rate, calorie expenditure and distance traveled.
The best simulators
If you decide to visit the gym, you need to not only master, but also make the most of the following simulators.
- Treadmill. This is the first place to start. If you can’t run, then just walk on it. Gradually, you can increase the duration and range of distances, as well as adjust the speed. Moreover, modern tracks allow you to set the angle. Coverage does not affect the condition of the joints, so you can be calm about your health.
- Staircase - stepper. Jogging stairs is very beneficial and contributes to weight loss. But if you run around the porch, then you risk becoming the object of attention of neighbors. But in the gym, the simulator provides you with an endless climb.
- Simulator rowing. A great option that simultaneously makes all muscle groups work. Only 10 minutes - and you will sweat pretty.
Consult a doctor
We have already reviewed what relates to cardio loads. But they did not touch upon one very important point. For fat burning to be effective, you need to keep a certain pulse during training. Use the following guidelines:
- First of all, you need to calculate the maximum heart rate. MCHSS = 220 - the age of the person.
- To burn fat, you must achieve a heart rate of 60-80% of the maximum value.
- An increase of up to 90% translates into the anaerobic power zone. In this mode, only experienced athletes are allowed to engage briefly.
At home, constantly measuring the pulse is quite difficult. But today there are special bracelets that allow you to control this important indicator and always know where to push or, conversely, give yourself a break.
Advantages and disadvantages
Excessive exercise is stressful for the body. This must be taken into account so that classes bring only benefit. Regular workouts for weight loss can quickly get rid of unwanted fat reserves, cellulite, strengthen the muscles of the whole body. The benefits of cardio loading are obvious. People who constantly practice such training are less prone to diabetes, they strengthen the heart and reduce the likelihood of heart attacks, reduce blood pressure and stimulate blood circulation. After about a month you can feel the improvement in health status.
But the training also has its drawbacks, which instructors warn about before the first lesson. They consist in excessive pressure on the joints, ligaments and the cardiovascular system. Such a situation may arise if a person simply overdid it, wanting to lose weight quickly, if he practices in poor-quality shoes or performs exercises incorrectly. That is why the first few months you need to work out under the guidance of a coach. Then you will be sure that you will not harm yourself and achieve a good result. And of course, before you start training, it is important to make sure that you are healthy. If you feel unwell, you need to moderate your ardor a little. No, the fight against excess weight, of course, continue. But physical activity should be commensurate with your capabilities.
Contraindications
Classes will be useful if they are fun. When you do not feel unwell after a workout and look forward to the next one, the results will be more noticeable. There are certain ailments in which cardio is contraindicated. These are such as:
- Musculoskeletal injuries.
- An ulcer in the acute stage.
- ARVI.
- Diseases of the heart and blood vessels.
- Chest pains.
In any case, consulting a doctor will not hurt. If the specialist has no restrictions, then you can safely take a subscription to the gym. But you should not forget about caution. Deterioration should be the reason to stop the workout. And for the first time, light running and jumping will be enough. In this case, you are guaranteed to give yourself a chance to get used to a new lifestyle.
To have an additional incentive, you can take a subscription for several months at once. Well, of course, you have to start eating right. If after training there are cakes and washed down with soda, then you can not wait for the effect. The muscles will become stronger, but visually this will not change your image. Therefore, simultaneously with the loads you need to think about what happens on your desk.