We all want to be in shape and have a slim and fit body, but the modern way of life sometimes does not allow us to squeeze a trip to the gym into our schedule, not to mention a change in gastronomic habits. In fact, it doesn’t matter if you have the opportunity to go to the simulator or not, a systematic approach is important. There is nothing complicated in doing cardio exercises at home, on the contrary, it is easier to relax in a familiar environment, and you won’t have to think about how you look. Therefore, if you decide that you are ready to practice at home, it is worth sorting out the details.
Basic principles
The first thing to do is to determine for yourself once and for all what cardio training is. This is, first of all, intensive work with the body, aimed at fat burning and increasing endurance of the heart muscle. The best way to get the necessary load is, of course, to run on a treadmill or be like an ellipsoid, but for us now it is important to consider exercises that do not require additional devices. In any case, if you do everything right, during aerobic exercise, the body first of all spends a supply of glycogen, a nutrient that is concentrated in the muscles. After the main supply of energy is exhausted, the body begins to spend reserve, that is, fat. It is this effect that must be achieved if your task is to lose weight.
Duration
Carrying out cardio exercises at home, remember that they should last at least 20-30 minutes, it is this time that the body spends on the complete burning of glycogen, and only after that goes on fat. Each subsequent minute is your chance to get rid of the hated body fat. But you shouldn’t overdo it, especially if you have just started studying. For the first training session, 40-50 minutes will be enough, increase the duration as you are ready. An hour and a half will be enough for already trained people. If you do it longer, you can get the opposite effect and just expose your body to severe stress. These rules apply only to those who want to apply cardio exercises for weight loss, but if you just want to stretch before the main workout, then 15-20 minutes will be enough.
A few rules and tips
The main thing to take care of is the place where you will play sports, pick it up so that nothing bothers you: neither the chandelier, nor the cabinet doors, or the protruding wires. The exercises themselves, choose the ones you can
perform in this situation, you may not be suitable for jumping, because the neighbors below have a small child, and so on. Do not hurt yourself, don’t even think about doing barefoot or wearing socks, it is not safe for your joints, in addition, you can simply slip on the laminate and fall, always wear sneakers. Nothing motivates you to play sports like music, good rhythmic music. Prepare the playlist in advance, turn it up louder, cheer up and start training. Remember that when doing cardio exercises at home, you should have fun, so change the complex every week or add something new, try to pay attention to all muscle groups.
Heartbeat and pulse
The effectiveness of cardio training directly depends on the pulse, that is, on the number of heartbeats per minute. In general, your task is to maintain the level of heart function at 60-80% of the maximum. Specific numbers can be obtained using a special formula, the main variable in which is your age. For a person aged 20 to 35 years, the optimal range is from 120 to 150 beats per minute. If you perform cardio exercises at home, then ideally you should buy a heart rate monitor, but it costs a lot and not everywhere is available. For a clear definition, you can try to start talking, if it doesn’t work out for you, and breathing is interrupted, then you are engaged in the right pace.
Training complexes
In principle, many exercises that you already know are suitable for classes. These include squats, pushups, lunges, running in place, jumping. It is important to remember that cardio training is an intensive work, each approach must be performed with maximum efficiency. Rest as little as possible between sets. It is better to combine several exercises in a set, a circular training is also an excellent option, just follow all the outlined approaches in the cycle. The complex of cardio exercises should include various types of physical activity, the main thing is that all muscles work.
Run and jump
This is the best thing you can think of for cardio loading, because you can perform approaches in different ways, in addition, the exercises are quite intense on their own. For example, if you take a run, you won’t especially run away in the apartment, so you will have to perform the exercise on the spot. You can add an element such as overwhelming of the lower leg or raising the knee. Remember physical education lessons at school, try to do everything as intensively as possible, do not forget about the work of the hands. Cardio Exercise for Weight Loss will not have an effect if you just start shifting from foot to foot. Rhythmic music helps you keep pace. Jumping can be performed alternating with small low-amplitude and deep squats. In addition, you can always connect a skipping rope - the best simulator for the home, and with it there are a lot of variations. Another variation is jumping “legs together, legs apart”, add claps over your head, and classes will become even more fun.
Jumping out
This is a very high-intensity version of squats, to perform you need to sit as deep as possible, and then with an effort to jump out, helping yourself with your hands, then land gently and repeat. Try to do at least 3-4 sets of 10 reps and you will feel how much your heart beats. Exercise is also good because it does not require much space. Be careful not to touch anything with your hands. These are the best cardio exercises for weight loss in the legs and buttocks. So if you want to have a firm ass, this is exactly what you need. You can slightly complicate and add emphasis lying for the muscles of the press. To do this, after the squat, place your palms on the floor in front of you and jump your legs back, return to the stop, crouching and perform jumping up. This is one approach, try to perform at least 5 times, but as intensively as possible.
Kicks
A similar type of exercise came from kickboxing, these are simple kicks that are performed forward, sideways and backward. Put your feet shoulder-width apart, knees should be slightly bent, position of the hands in front of the face in the jaw area, clench your palms into fists. Try to kick an imaginary opponent with your foot, and try to hit with your heel, do not bend your knee to the end. Although these cardio exercises are more suitable for men, women should not be neglected either, they not only tone the muscles, but also significantly improve stretching, which is the key to tightened and elastic skin. Make sure that there are no cats, dogs or fragile objects in your way. Put all your strength into every blow. In order to kick to the side, just sharply take your leg bent at the knee. You can add hand swings, imitating boxers. This, by the way, is a great way to relieve stress after a long working day.
Press and push ups
For many women, the main problem area is the stomach, if you can include yourself among them, then you definitely need to add cardio exercises for the abdomen in your program. This is all the variety of twists and lifts. The main thing is to remember that everything needs to be done intensively and with maximum efficiency, even if these are just exercises for the press. Do not let yourself rest for more than 10 seconds, follow the approach until you feel a burning sensation in the muscles, and then do another 10-15 times. If you watch TV, you probably have heard more than once about such a thing as a twister. If you have such a simulator, then exercises on a cardio-twister can replace several approaches at once and will allow you to work out several muscle groups at once.
Elements of aerobics
To create your training program, you can include all kinds of elements from other types of aerobic exercises. These can be the main steps from step aerobics or dance moves. Put your favorite song at the end of the playlist, and when it starts to play, just move carefully under it and you will feel a surge of energy and good mood. Performing cardio exercises at home, you get another plus: after graduation, you can simply lie down in the pose of a star for about five minutes and recover. When composing a training program, do not forget that you need to work out all muscle groups. In addition to the lost kilograms, you will get a surge of strength for the whole day, speed up your metabolism, all tissues and organs will begin to receive enough oxygen, and therefore, will begin to work as they should. The main thing is systematicity, you will not get any effect if you practice once a week. Your cardio workout should take place at least every other day. Exercises that make you sweat, muscles that burn, and breathing more often, are the best exercises for you. Do not spare yourself, since you started - do not stop!