Cardio training in the gym: an effective training system, high intensity of training and reviews

Cardio training in the gym helps to cope with excess body weight and body fat more effectively, in contrast to power loads. But you must admit, it’s very boring to engage in the same type of jogging or riding a stationary bike. In addition, the combination of cardio with power loads provokes even more active fat burning. And the result from classes will please you much faster.

Why cardio workout in the gym

Due to intense loads, ventilation of the lungs is enhanced, the cardiovascular system improves and metabolism is accelerated. In addition, after the workout, the process of burning body fat continues for some time.

Short daily workouts help keep you fit. As for the process of losing weight, it is better to do about 30-40 minutes about three or four times a week.

The essence of training is complete dedication, followed by a short rest. And then again - 100% physical dedication.

The basic rule for training in the gym

Cardio training in the gym for men and women should be accompanied by observance of certain nuances. The lessons must be approached wisely. Start exercising gradually. Do not overload the body. In the first week, it is better to do 2 times. Subsequently, it can be increased up to 3 times a week. After a month of such classes, you should switch to a four- or five-day regimen. Although ideally 3-4 times is enough. But here you must proceed from your own goals and objectives. With this gradual approach, you allow your body to get used to the stress.

Training should begin with a warm-up. Simple swings with arms and legs, squats, stretching, bends, turns will help to warm up the body and prepare for the main training. Muscles will become more elastic, and the risk of injuries, bruises and sprains will decrease.

What to choose and where to start

In order to lose extra pounds and tighten the body, it is necessary to alternate cardio training with power loads.

Do not combine such programs on the same day. Allocate loads to different days of the week. With this approach, you can get the maximum effect from training.

For proper weight loss, it is very important to follow the regimen. If you set a goal, then you can’t turn off the path. So with the workouts! If you have already started, then you will have to do it regularly. It is advisable to schedule. Thus, it will be easier for you to free up time for exercise. And the body adapts much faster.

Effective Cardio

How to carry out cardio training in the gym and what to focus on, we examined.

The following are the most effective cardio exercises in the gym:

1. Riding an exercise bike.
2. Occupation in an orbitrek.
3. Training on a treadmill.
4. Swimming.
5. Jumping rope.

Such exercises perfectly “dry” the body, eliminating excess fat. You must train at least 20 minutes in total by the above methods. Ideally, stick to a forty minute workout. If you feel tired during classes, you can take a break, but for a maximum of 3 minutes. Because cardio provides for continuous operation.

Superset, part number 1

Cardio training in the gym should be performed in a complex:

1. Pulling in a gravitron. With the help of this simulator, imitation of movements aimed at pulling up is carried out. In addition, it is possible to adjust the counterweight. Accordingly, you will not have difficulties in order to choose the load for your physical fitness. It is necessary to tighten with a narrow grip.
2. Dumbbell bench press in a standing position. Take inventory weighing from 2 to 4 kilograms. Lift in front of you just above shoulder height. The elbows should be pulled apart at right angles. The legs are slightly bent at the knees, and the body is as tense as possible. Inhale deeply the air, then straighten the arms, pushing the dumbbells up. They should be moving towards each other near the head. On exhalation, the hands are lowered to their original position. Repeat 20 times.
3. Let's move on to the next exercise, which includes cardio workout in the gym. Push-ups with extended arms. We use a gym mat. We accept the emphasis lying. Hands should be spread slightly wider than shoulder level, fingers pointing forward. Lower your body, gently touching your chest. Then push up with your arms fully extended. The back and torso should be in a completely flat horizontal position. Initially, such push-ups must be performed with the emphasis on the socks, and then move to the knees position. Repeat the exercise preferably at least 15 times.
4. Leg press in the supine position. Sit on the simulator so that the back of the hips and buttocks is maximally involved. Place your feet on top of the platform. Try to keep your feet as stable as possible. It is necessary to push the platform away from you by the force of the heels. Moreover, the feet should remain motionless. The knees are always parallel to each other during the exercise. In no case do not allow them to diverge or converge while lowering the platform. Repeat exercise 15 times.

This is such a difficult cardio workout in the gym. The program is designed for active fat burning. The number of repetitions and approaches must be chosen based on physical fitness or the recommendations of the coach.

Superset, part number 2

If you are one of those for whom cardio training in the gym is considered minimal, then we continue to consider the second part of our superset for weight loss:

1. Rises on the legs. For exercise, a step or a low bench is used. The exercise consists in putting one foot on the platform, lifting the second one after it. But do not put it to the first, but figuratively return one step down. To increase the load, the second leg should not touch the floor during 10-15 repetitions. A more complicated option is harder to do, but you can use additional support. Repeat the exercise on each leg separately.
2. Leg curl on the simulator. Sit on the simulator so that your knees do not rest against the bench, but hang slightly outside. Position the roller so that it rests against the ankle. Connect your legs until the cushion is in contact with the buttocks. After unbending your legs, but not to the starting position. Repeat about 15-20 times.
3. The simulator "butterfly". Take a sitting position. Spread legs apart. Tilt your torso down. Lock in that position. After that, spread and lower your legs using a small amplitude. The technique resembles the movement of a spring. Repeat about 15 times.
4. Press and horizontal bar. Use gymnastic rings or a horizontal bar. Hang on your hands. Bend your knees and pull as much as possible to the chest. Straighten. Repeat 10-15 times.
   

These cardio exercises in the gym are very effective for losing weight. But to finish the complex is still worth a twenty-minute run on a treadmill.

Weight Loss Workout

All exercises in the gym to get an excellent result should be performed by sets. This means that all movements are carried out one after another without a break for rest. If you perform a complex of 3 types of movements in one approach, then you are allowed to rest for one or two minutes. Then continues the cardio training. The program and the gym should be selected depending on your original goals (lose weight, gain muscle mass, add relief, etc.).

Working weight must be selected based on the degree of their own training. To reduce body weight, it is recommended to use a small one. But training should be carried out at the highest possible pace.

Superset for the week

Cardio training for girls in the gym is based on a set of exercises performed in several approaches.

The program on the first day includes three complexes. We carry out 4 approaches for each.

Complex number 1:

1. Squats with legs wide apart. Repeat about 10-15 times.
2. We bring legs together (trainer). Repeat 20 times.
3. Bending the knees on the simulator - 20 times.

Complex number 2:

1. Thrust of the upper body. Repeat 15 times.
2. Push ups. Repeat 15 to 20 times.
3. Traction of the lower block. From 15 repetitions.

Complex number 3:

1. Perform lunges back. We use light weight (dumbbells). Repeat 10-15 times.
2. Dumbbells, load on biceps. Repeat 20 times.
3. Dumbbell bench press in a standing position. 15 times.
4. Lifting dumbbells in front of you. From 15 to 20 times.

An excellent completion of the complex will be cardio training in the gym on a bicycle, ellipse, treadmill. It’s important to keep an average pace! The optimal time is at least 30 minutes.

The program on the second day includes two complexes. We carry out 3-4 approaches for each.

Complex number 1:

1. Dumbbell bench press. Angle of 45 degrees. Repeat 10 to 15 times.
2. Extension of the arms. About 20 times.
3. We press dumbbells in a standing position - 15 times.
4. Lifting dumbbells in front of you. Repeat about 20 times.

Complex number 2:

1. Sumo pull - 20 times.
2. Leg press on the simulator. 15 to 20 repetitions.
3. Breeding and mixing of the legs (simulator). Repeat 40 times.
4. Twisting (exercise on the abdominal muscles). Repeat 30–40 times.

The program on the third day includes three complexes. We carry out 3-4 approaches for each.

Complex number 1:

1. Lunges forward with a barbell - 15 times.
2. Leg extension - 20 times.
3. Lead of each leg 15 times.

Complex number 2:

1. Hyperextension from 15 times.
2. Romanian craving. Repeat 10-15 times.
3. Bending the legs on the simulator - 20 times.
4. Swing the press with the involvement of straight legs. From 20 reps for each lap.

Complex number 3:

1. Arnold's bench press. Repeat 10-15 times.
2. Hammers for biceps - 20 times.
3. To lift the dumbbells on the triceps. From 15 repetitions.

Advantages and disadvantages of circular training

How to conduct a workout in the gym and which sets to perform to reduce weight, we found out. But what are the pros and cons of exercising in the gym?

The main advantage is that in a short period of time you can burn a significant amount of calories. In addition, if you conduct classes in anaerobic mode, that is, exercise very intensively, then calories continue to be processed for another 8-12 hours after the end of the workout.

If you had a break in class due to pregnancy, childbirth, illness or injury, you should not worry about a long “downtime”. Several round-robin workouts will quickly help restore your previous physical condition.

Despite a significant number of positive aspects, there are also disadvantages. Due to the absence of rest breaks, strength indicators are rapidly declining. Therefore, if you are only interested in activities aimed at weight gain, then such complexes will not suit you. In addition, it is very important to observe the alternation of exercises.

In addition, circular training is accompanied by a high load on the nervous system. Beginners may be tired. And not only physical, but also moral. Therefore, after some time it is better to replace the circular trainings with other complexes and exercises.

Reviews

Cardio training for burning fat and calories in the gym is very popular. But what is the opinion of those people who have been practicing in the gym for a long time?

Most girls claim that the first results will be noticeable no earlier than after three months of regular training. Given the fact that classes will be held 3-4 times a week.

A noticeable change in relief can be seen no earlier than after 7–9 months. Moreover, according to reviews, for each person this period is individual. Of course, it is important to observe the diet. Often, training with a personal trainer includes a nutrition program. It is built solely on the basis of your desires. That is, on the alleged changes in your body that you would like to see in the near future.

As well as girls writing reviews about classes in the gym, they warn that body weight is unlikely to decrease during the month. But in terms of volume, significant reductions can be seen. This is due to the fact that the fat component of our body has a larger volume, but less weight.

findings

Circular cardio training for beginners in the gym will help to quickly tone the body. And for people with good physical fitness - to diversify their activities with the above supernets.

Classes in the hall help in the fight against extra pounds, body fat and increase the overall stamina of the body.

Choose a set of exercises very carefully. Monitor your well-being while performing movements. Do not start a circular workout if you are not feeling very well. Vary and interchange various exercises. Do not be afraid to make changes to the training process.

If with the help of classes you want to not only maintain weight, but also lose it, then you should contact your trainer. Thanks to his vast experience, he will easily pick up a set of exercises aimed at fat burning, and will draw up a nutrition program. And the first results will not be long in coming.