Cardio helps improve the activity of the cardiovascular system, develop endurance, reduce weight and relieve stress. Basically, cardio workouts consist of aerobic exercises.

These types of activities increase breathing rate and speed up the work of the heart for some time, and the balance between use and consumption of oxygen remains within the normal range.

Training programs include running, swimming, dancing, skiing, cycling and more exercise. Training for beginners no more than 2-3 times a week. If a person has not been involved in fitness or has a large overweight, then the loads are initially small. Easy half-hour programs for beginners include simple exercises for endurance and for strengthening the heart. training starts from 5-10 minutes, over time, time and load increase.

The Health Benefits of Cardio for Beginners, Even in Your 40s

A properly selected training scheme will be useful not only for young people, but also for people. for 40. A number of reasons explaining why it is worth training for people of age:

1. Increased bone mineral density.
2. Prevention of muscle atrophy.
3. Proved that after 35 years, people on average lose 5% of muscle mass annually. Power training help build muscle mass and speed up metabolism.
4. Improvement indicators performance.

Reference. Workout after 40 years - good prevention of osteoporosis and osteopenia, and a strong skeleton maintains excellent health in old age.

Getting stronger in gym, a person makes his daily life easier. Many people find it easier to cope with household chores.

Cardio Basics for Beginners

A Few Rules for beginners:

1. To get the most out of your workout, choose appropriate equipment and exercises. Attitude is very important in getting good result.
2. Pulse is kept within limits 60—70% from the maximum.
3. Each muscle group makes you work, so it is desirable alternate between different machines and types of exercises.
4. The more the pace changes, the higher your stamina becomes and the faster you burn calories.
5. For blood flow, the program includes high rep sets.
6. Music will help set the rhythm during training, will improve mood and distract from worries.
7. outdoor workout will be much more beneficial.
8. It is best to wear while exercising clothing made from natural fabrics.

View selection

Important point workouts — select the type of workout or simulator.

Run suitable for strengthening, but not pumping muscles; increases endurance, improves respiratory and cardiovascular systems.

Helps to lose weight for those who do not fit the high intensity of the load. Not suitable for people who suffer from diseases of the joints of the legs and are very overweight.

Bike- the best option for those who have varicose veins. Suitable for lovers of minor loads and walks in the fresh air, develops a sense of balance. Riding a bike will not help those who want to lose weight quickly. in winter I'll have to change my bike for a trainer.

Swimming help keep muscle tone of the whole body. Ideal for people who have problems with the spine or joints. Aerobics evenly strengthens all the muscles of the body. Develops flexibility and sense of rhythm. Contraindicated in people with varicose veins veins, as well as those with problems with the spine and joints.

Cardiozone available in every gym. Usually there is a treadmill, stepper, elliptical and rowing machines, and even a jump rope. The treadmill burns more calories than other cardio machines. Although, according to most, the performance of the elliptical trainer is about the same.

Treadmill convenient to create individual training, speed and incline are adjustable according to the desire of the trainee. Simulating stairs elliptical trainer burns a lot of calories. Its advantage is that there is no heavy load on the joints of the legs, as on a treadmill. This machine works different muscle groups. This is easily adjusted by the position of the body.

Depending on the type stepper work different muscle groups. The load on the legs goes on a classic stepper, an additional training of the hands is provided by a simulator with expanders. On the rotary stepper, in addition to the legs, the muscles of the chest, back and shoulders work.

Photo 1. Lesson on a mini-stepper. Training on such a simulator provides work only for the muscles of the legs.

jump rope difficult to call a simulator, although half an hour of jumping without stopping is a really serious load. Such a simple exercise, in terms of fat burning is very effective. The main load falls on calf muscles. Having analyzed the main types of simulators, and having decided on the purpose of training, everyone chooses the most suitable option for themselves.

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Frequency

Experts say that the minimum amount of cardio training to achieve optimal results is at least 3 times a week for 30 minutes. At this pace of training, it burns about 300 calories per session. Over time, the number of classes increases up to 5-6 times. To maintain life balance, one day is left free.

Intensity

Do not forget that when choosing the frequency and intensity of training, the main criterion is the state of health. It is difficult for some people to walk up to the 3rd floor, and others - and 5 kilometers it's easy to run. Therefore, the approach here is purely individual. Start with light exercises so that muscle pain the next day does not cause severe discomfort.

The best indicator of a person's capabilities is the pulse. Heart Rate should not exceed 70-80% of the maximum.

When training in this range body activity increases, respiratory volume and lung capacity increase, and the size of blood vessels increases. If the heart rate is higher than the set frequency, the intensity of cardio training is reduced.

Calculation and control of heart rate during exercise

Optimal heart rate during training is calculated as follows: 220 minus age exercising, you get the maximum heart rate. If a person 40 years, then his maximum heart rate is 180 beats per minute.

Important! The heart rate during exercise should not exceed 70-80% from maximum. This means that during intensive training, the heart rate does not exceed 135 beats per minute.

To calculate, follow the formula: 220 - age \u003d maximum heart rate (MP), MP * 0.7 \u003d 70% from MP, MP * 0.75 \u003d 75% from MP

The importance of adhering to the exercise regimen

• All sports fans, and especially beginners, need observe the regime classes.
• Workouts should be regular but you don't have to do it every day.
• cardio training does not exceed 45 minutes.
• The effectiveness of training is achieved alternation of species exercise and intensity.
• Overloading will not bring the desired result to the beginner. Proper training should not be exhausting.
• Right diet improves the result.

Food restrictions

Proper nutrition helps to achieve the best results in cardio training. There is no need to go on a strict diet. Nutrition must be balanced. Recommend to make complex carbohydrate diet(buckwheat, oatmeal) and protein food(cottage cheese, chicken, turkey, beef and fish). You can use any vegetables, and it is useful to eat more cabbage. For snacks, apples, dried apricots, raisins or a handful of nuts are suitable.

Getting Started: Beginner Cardio Program

For beginners, you do not need a gym and professional simulators. It is known that enough weight is enough to start training own body. It is advisable to perform exercises in cycles and without a break. Here exemplary complex exercises for a newbie:

• sit-ups — 20;
• push ups — 10;
• lunges — 20;

Photo 2. Performing lunges. It is necessary to do deep squats, the supporting leg should bend at an acute angle.

• tilt pulls — 10;
• plank 15-20 seconds;
• jumping - 30—40.

Such a set of exercises is called a cycle. Working in cycles is quite complicated and very exhausting, because training consists of several passes. If it is not possible to perform the exercise correctly, a break is taken. To calm the heartbeat after a workout, you should move a little, and then stretch. For beginners, this complex is quite enough. It's running 2 or 3 times a week.

Warm up

Everyone warms up differently. Someone is jumping rope, someone is dancing, you can swing your legs and arms. The main thing is that the volume of circulating blood increases during warm-up, and the person is psychologically adjusted to the training. Warm-up is an integral part any workout.

Attention! Don't forget to warm up before your workout. Warmed muscles and joints, as well as a prepared cardiovascular system - guarantee that injury can be avoided.

Easy cardio exercises for beginners

For unprepared beginners who can't handle intense training, there are some pretty easy exercises. Experts recommend starting with Nordic or training walking.

Photo 3. nordic walking. Used in training special sticks, which help to engage the muscles of the arms, and not just the legs.

13-minute complex for newbies:

• heating at a comfortable speed - 3 min.;
• acceleration to increase the load - 4 min.;
• slight slowdown - 3 min.;
• slow down to a comfortable pace 3 min.

Then stretching exercises are done, which helps to relax.

If a person has been playing sports recently, then it makes sense to start with an exercise bike. In this case, resistance greater than the weight of the body is overcome. The main thing is that cardio training is performed evenly.

• warming up muscles at low load - 3 min.;
• acceleration of pace and increase in load - 4 min.;
• slowing down the pace and reducing the load - 3 min.

Then some stretching exercises. Such training on an exercise bike takes 10 minutes. Basic trainingfor beginners takes 20 minutes. It consists of beginner, intermediate and advanced exercises, depending on physical training. During training, the pulse and general well-being are monitored.

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Stretching

Stretching is an effective and safe part of a cardio workout. It is included in every session to reduce the risk of injury and increase flexibility. It happens dynamic and static stretching. In the dynamic there are squats and swings. And in static, a person freezes in a certain position approximately for 40 seconds.

Cardio training (from the Greek. " cardio”, heart) is the performance of physical exercises that increase the heart rate. In fact, with cardio, the body works in aerobic mode and consumes more oxygen. Types of cardio training are running, brisk walking, cycling or swimming, and jumping rope. In addition, strength training can also be carried out in cardio mode.

Since the body needs extra energy to work during cardio, it is traditionally considered that cardio is The best way lose weight and burn fat quickly. At the same time, most people are sure that the more sweat is released during cardio training, the higher its effectiveness. However, this opinion is nothing more than a common myth.

In reality, the effectiveness of cardio is determined by the heart rate and the total duration of the workout. For weight loss, it is usually necessary to be in, exercising at least 2-3 times a week for 30-40 minutes. It is from this, in the end, will depend on exactly how many calories (and, ultimately, fat) will be burned.

Cardio workouts for weight loss

The mechanism by which regular cardio leads to weight loss is not at all in the instant burning of calories from reserves, but in the gradual development of the body's ability to form reserves of quickly available energy in the muscles for exercise. In fact, cardio training changes the human metabolism.

talking in simple words With cardio, the body learns to use carbohydrates better. Excess calories begin to be stored as glycogen in the muscles, and not as fat in the abdomen. At the same time, weight loss is part of the recovery period after training, achieved only in the case of a general lack of calories in the diet. And that is why a diet for weight loss is always more important than training.

Benefits of cardio for weight loss:

• Raise
• Improve blood circulation in tissues
• Improve glucose metabolism and normalize appetite
• Normalize insulin and cholesterol levels

Cardio training and calorie expenditure

In order to burn calories (more precisely, to force the body to use fat reserves as fuel), you must first deplete the reserves of carbohydrates stored in the muscles in the form. That is why cardio for weight loss should either be long (at least 30-40 minutes), or should be performed immediately after active strength training, when blood sugar levels are minimal.

Another effective type is HIIT interval training, but this type of training is more suitable for professional athletes than ordinary people who want to lose a few pounds. In their case, long-term cardio workouts of moderate intensity will be the best.

Type of cardio	Calories burned in 30 minutes, kcal
	Weight 55 kg	Weight 70 kg	Weight 85 kg
strength training	90	112	133
water aerobics	120	149	178
Hatha yoga	120	149	178
slow aerobics	165	205	244
Active strength training	180	223	266
Step aerobics	210	260	311
Intensive aerobics	210	260	311
exercise bike	210	260	311
	210	260	311
	240	298	355
Ellipsoid	270	335	400
	300	372	444
jump rope	300	372	444
Speed ​​bike	315	391	466
Running at 10 km/h	375	465	555

The importance of diet for weight loss

We also note that it is necessary to adequately evaluate the calories burned during cardio training - often the figure is not as large as it seems. In fact, one can of Coca-Cola is equivalent to 30 minutes of moderate-intensity physical activity. In other words, it's much easier to control excess calories in food than trying to burn those same calories at the gym.

Among other things, the food you eat plays a key role. Use fast carbohydrates with a high GI provokes the appearance of a “fake” feeling of hunger caused by changes in insulin in the blood. This is precisely the harm of sugar, sweets and pastries - and not at all in the calorie content. Plus cardio and that regular training normalizes the production of insulin.

Traditionally, running is considered to be the best example of cardio for weight loss and rapid fat burning. Unfortunately, beginners often do not have the slightest understanding of how to run correctly. In fact, just as a person learns to swim, he must also learn to run. Running with the wrong technique and in the wrong shoes (especially with flat feet) can easily cause serious knee injury.

At the same time, running is categorically not recommended for people with high and obese, since shock loads have an extremely negative effect on their knees and hip joints, causing the development chronic pain. For weight loss with a large amount excess weight cardio such as cycling, elliptical walking, or swimming are preferred.

The benefits of running

Notwithstanding the foregoing, subject to correct technique running is great view fat burning cardio. In fact, when running, it is quite easy to adjust the effectiveness of the training and the heart rate by speeding up or slowing down the movement. Also, this type of cardio normalizes brain function and increases the production of endorphins, helping in the treatment of depression and in the fight against various addictions.

Especially useful jogging in the fresh air. Exist Scientific research, indicating that when inhaling the aromas of the forest, the human body receives an analgesic effect. The reason lies in the fact that the leaves and trunks of fallen trees produce and emit molecules into the air that inhibit the decomposition of these trees themselves. These molecules appear to have a relaxing effect on humans³.

Cardio training program

The main thing in the cardio training program is not at all its compilation, but fixing the results. You should record in your training diary how many times per week you did cardio (if you combine several activities, indicate which type of cardio), how long each workout lasted, what was the average heart rate and how did you end up feeling.

The best cardio program for weight loss and fat burning is 2-4 workouts on a treadmill, elliptical, or stationary bike per week. The duration of each is from 30 to 50 minutes, the average heart rate is not higher than 120-130 beats. If available, this cardio mode will make it easy to lose weight by 2-3 kg per month.

An example of a cardio workout program:

• Monday: 20 minutes speed swimming
• Tuesday: 20 minutes of leisurely running
• Wednesday: rest
• Thursday: 30 minutes sailing per technique
• Friday: 15 minutes of interval running
• Saturday: rest
• Sunday: 40 minutes on the ellipsoid with a heart rate of 150-170 beats per minute

Combination of cardio and strength training

Essentially, cardio before strength training is important part warm-up, since it is necessary both to prepare the body for stress in general, and to increase blood flow activity and increase temperature in particular. A proper warm-up should always include 5-10 minutes of light cardio with a heart rate of 120-140 beats per minute.

However, cardio performed after strength training will have an extremely negative impact on the effectiveness of the main workout - despite the fact that fat-burning processes are activated, at the same time the level of the stress hormone cortisol, which destroys muscles, will increase. In addition, it is responsible for the set excess fat on the stomach.

***

Cardio training that stimulates the cardiovascular system is necessary both as a warm-up before strength training and to normalize the mechanisms for using sugar as a source of nutrition for the body - this is what is important for activating fat burning processes. The pulse rate should not exceed 150 beats per minute.

Scientific sources:

1. Calories burned in 30 minutes for people of three different weights,
2. The effects of regular physical activity on anxiety symptoms in healthy older adults,
3. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review,

Cardio training - way to get rid of extra pounds and subcutaneous fat, improve endurance, accelerate metabolic processes, strengthen cardiovascular system.

There are many types of cardio training: running, walking, cycling, rowing, jumping rope. The main advantage of cardio exercises is that they can be carried out in any environment, both with and without equipment.

Cardio training and its benefits

There are several benefits of cardio training:

1. weight loss. Most often, cardio training is carried out with the aim of saying goodbye to overweight. Burned during cardio subcutaneous fat, is accelerating metabolism.

Muscle tone. Cardio helps you work out muscle relief, keep them in good shape.

You should not wait for the growth of muscle mass, as when performing power loads, but you can be sure that the body will be in sports shape.

2. Strengthening the cardiovascular system. The heart is also a muscle. During cardio training, it pumps blood with greater intensity, contracts more often, which helps to increase its endurance.
3. Positive effect on the body as a whole. The body needs physical activity, and cardio training is suitable for this. They support good health, promote the production of endorphins (hormones that improve mood), reduce the chance of stress and depression. Cardio training reduces the risk of diseases of the cardiovascular system, obesity, high blood cholesterol, and diabetes.
4. Development of endurance. Cardio training will help develop endurance, prepare the body for heavy power loads. With regular cardio strengthens the body, improves the work of the respiratory function.

How to do cardio properly

Like all types of training, cardio requires t caution and responsible approach to them. It is worth adhering to some rules, and a positive result will not be long in coming.

Maximum pulse and heart rate

Meaning PIL needed to calculate the boundaries different zones pulse. The MCHP itself can be calculated using a simple formula: 220 minus age. For example, at the age 20 years old, MCHP = 200 beats per minute.

To get the result from the classes, it is important to control heart rate. Subject to the aerobic limits of heart rate, a sufficient amount of oxygen enters the tissues of the body.

These parameters are calculated according to the formulas: lower = MCHP * 0.6; upper = MCHP * 0.8.

The heart rate for fat burning is on average 65% of MCHP. Keeping this heart rate, cardio training should be performed at least 30 minutes then it will really help burn fat.

The heart rate during training aimed at improving aerobic endurance is calculated by the formula: 75% of MCHP .

Important! It should be remembered that you need to listen to the sensations of the body. If the training is too hard, you need to slow down, cut down time or even stop to do exercises.

Choice of time for classes

Depending on what result a person wants to get, it is important to understand what time of day is most suitable for classes.

Morning

Morning is the time for a fat burning workout. During the night, the body's glycogen stores are depleted, so fats will be used for energy for exercise almost from the very beginning.

Important! Do not exercise on an empty stomach. High risk of loss muscular rather than fat mass.

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Day

Daytime training is not as effective for fat burning as morning training, because a new one has already accumulated in the body. glycogen from previous meals. But if the goal is to strengthen the heart muscle, you can train during the day.

Evening

Evening workout to burn fat is worth it second place after morning. The stores of glycogen accumulated during the day were partially spent on the vital activity of the body.

If you spend more evening training than two hours later after the last meal, you can count on a positive effect.

Training frequency

The most acceptable option for the frequency of training: 3 times a week for 40 minutes. Such a moderate schedule will help keep the body in good shape and improve general state organism. But if the goal of cardio training is weight loss, the load can be increased. up to 5 days a week. The best option is to exercise everyday, but alternating the degree of load.

Reference! When doing cardio more than 1 hour muscles will begin to deplete. Training in the end will only bring harm to the body.

Optimal load

The load should be chosen based on health indicators.

1. Great for general fitness improvement simple walking, at which the heart rate will be 50-60% of MCHP.
2. A little bit more complicated workout ( Heart rate \u003d 60-70% of MCHP) will contribute to fat burning and the development of endurance.
3. Medium training, which develops the cardiovascular system and improves physical condition, is accompanied by HR = 70-80% of MCHP.
4. intensive exercise in which the heart rate is 80-90% of MCHP, increases the ability to achieve maximum results and speed.

Important! It is advisable to consult with your doctor before starting cardio training to find out if

Cardio and strength training

Fulfilling just one type of exercise The result will take a very long time. Therefore, along with cardio, it is recommended to perform strength training. To combine these types physical activity there is three ways.

Joint holding

With this type two types of training connect into one whole. For example, running 5 minutes, and immediately after it - pull-ups 10 times. During such training, the heart rate is constantly in the fat burning zone.

Separation

This option implies a complete separation of training.

For example, 3 days a week held cardio, other 3 days - power. 1 day rest.

In this case, the exercises alternate with each other. This type is suitable for those who are seriously interested in sports and are ready to devote a lot of time to this matter.

Partial matching

Performing cardio before or after strength training partly combines both types. It is important not to confuse cardio training with a warm-up and a hitch, because ten minute walk it will only warm up the body or calm the pulse, nothing more.

An example of a partially combined workout is hour power loads and jogging about 30 minutes after class.

The role of nutrition and lifestyle

The way to achieve results from exercises is to follow simple rules:

• study sports;
• balanced eat;
• drink a lot water;
• give up bad habits.

Fulfilling only the first of these points, nothing but disappointment from the lack of results should be expected. After all, what is “burned” in training, “eats up” after it.

Food

More than 50% success A healthy body depends on nutrition. You should limit the consumption of sweet, salty, floury and fatty foods and saturate the daily diet with fresh vegetables and fruits, complex carbohydrates and proteins.

Water

Water promotes weight loss. This is not her only positive quality. Drinking enough fluids before, after and during workouts helps maintain endurance, speed up metabolism, and get rid of toxins. AT day need to drink about two liters of water.

Bad habits

When combining sports and bad habits, there is a risk not only not to see the result, but also to harm the body.

Alcohol interferes with protein synthesis, slows down metabolism, reduces the level of testosterone and somatotropin, stimulates fat formation.

Cardio is a word familiar to all athletes involved in any sport: from athletics to power extremes. The second meaning of this word is aerobic activity, and it is the subject of many myths, jokes, and even training systems. This is where the term "cardio training" comes from. Let's see what it is interesting for many athletes.

From the point of view of biochemistry, cardio (cardio) is the general name for all types of exercise performed due to the energy exchange process called "aerobic glycolysis". During cardio training, oxygen enters our body, oxidizes glucose, from which energy is released. It is this energy that ensures the maintenance of a person's physical activity for a long time.

This is the essence of cardio training from strength training, in which the release of energy occurs in a different way, oxygen-free, or otherwise - anaerobic.

Types of cardio workouts

To avoid possible confusion, let's look at the most popular types of cardio and talk about how they are mixed with power types sports.

1. Running (may be replaced by brisk walking) - great way warm up in the morning, recharge with energy, ventilate the lungs and the whole body as a whole, and at the same time spend a couple of hundred calories. The condition for such training is not to run too fast so as not to be completely exhausted. On the other hand, it shouldn't be an easy walk that won't even make you sweat. You need to tune in to your own optimal rhythm and run three to six times a week, setting aside an hour or a half for this. This will not only strengthen your body, but also help you become drier, more embossed.
2. Swimming - best view cardio, because in this case it is difficult to exceed the limit of maximum tension. It is necessary not only to stay on the water, but to swim at your own pleasure, completing the training with a 200-500-meter swim without stopping. Such cardio training can bring literally fabulous results. This is because, unlike running, swimming limits breathing capacity. The body perceives this as a signal and begins to strive to increase the volume of the lungs, which means that the supply of oxygen to the whole organism will improve. Additional benefits- strengthening the immune system due to contact with water. Muscles in water relax and recover faster. Like marathon runners, swimmers have a much lower release of lactic acid into the muscles, so that people who do strength training with iron have the opportunity to train even more productively.
3. Treadmills and trainers are imitations of running. There is such a training indoors, which is pretty bad. If there are no options or if the simulator is installed at home, you can train in this way, but it must be borne in mind that the absence sunlight and clean air, rich in oxygen, with increased stress on the heart and blood vessels, it is mandatory to strictly dose such training.
4. Circuit training, otherwise called "functional training" These types of training have been around for a long time, but became popular no more than a year ago. Their essence is to perform strength training with a weight much less than bodybuilders use - five times or even ten times less than the usual working weight, but exercises are performed in a circle three to five times, without a break. It looks quite attractive, but it is not only a colossal burden, but also a high danger to blood vessels and the heart. However, it can be clarified that this danger occurs only for a person who does not have the appropriate training, with an unfamiliar technique. The lungs of such a person have not yet acquired the skill to supply oxygen to the body in a critical mode for 15-20 minutes in a row.

For clarity and specific numbers, see the infographic:

Who needs cardio training and why

1. You can advise all people of middle age, because they help maintain the cardiovascular system in order and prolong life.
2. When exercising, the purpose of which is to build muscle mass, cardio training is undesirable, since they cause an effect on muscle growth that is opposite to hypertrophy. But, since you cannot build muscle and burn fat at the same time, during the fat burning stage, include cardio in training plan together with strength training is desirable, as this will make fat burning more effective.
3. If your goal is to lose weight, it's a good idea to add cardio to strength training, although cardio alone isn't the best way to lose weight.
4. Cardio is good if you're exercising cyclic species sports, and you are required to develop endurance.
5. Cardio is good to use for recovery. With light loads, recovery is faster.
6. Many people advise using cardio workouts as a warm-up - to warm up the body for 5-7 minutes before starting a workout. Although this is not exactly cardio, but rather a regular warm-up.

Cardio training is not the best way to lose weight

Among women involved in fitness, this is a fairly popular misconception: hoping to lose weight and afraid to “swing”, they are storming ellipses in all the fitness halls of the world. But you don’t have to worry - it’s simply impossible to “swing” without hormones and steroids. But if cardio training is used exclusively for weight loss, then this is really a delusion, and a very common one.

Indeed, in 45 minutes of cardio training, you can burn more calories than during the same duration of strength training, but for weight loss, the overall effect will be worse. Strength training works differently - it burns fat not during training, but after it in the process of rest, which significantly increases the overall metabolic rate. Thanks to strength training you will have a way even a small amount of muscle, for example, 5 kg, but they will already require to be added to normal diet 250-400 extra kilocalories per day. As a result, it becomes easier to maintain some calorie deficit and burn fat on a consistent basis.

The maximum effect for burning fat is observed when combining full-fledged strength training with cardio training. Fitness experts advise for weight loss to carry out 2-3 strength training per week and add 2-3 cardio workouts lasting 45-60 minutes to them, and it is better to choose different days for training.

When is the best time to run?

1. Running on an empty stomach

Modern research has found that exercising for 30-60 minutes in the morning, immediately after waking up, allows you to burn three times more fat than similar exercises at other times of the day. The fact is that the main source of energy for the body throughout the day is carbohydrates from food. During a night's sleep, these reserves are depleted by the body. Therefore, when a person wakes up, carbohydrates no longer play their energy role and fat begins to be consumed for energy.

Interestingly, as a result of morning workouts, metabolism increases throughout the day, so after training on an empty stomach, the body will burn more calories throughout the day.

Attention! Those who have good muscle mass should definitely take into account that training on an empty stomach is contraindicated for them, because with a lack of fat, the body will begin to burn muscles. So this way to lose weight is only suitable for those people who have something to lose, that is, there is excess fat.

Research in Kansas has shown that morning workout one kilogram of fat oxidized faster than if physical activity was shown towards the end of the day. A cyclist who pedaled in the morning before breakfast burned 60% more fat than a cyclist who trained in the afternoon.

For muscular people seeking to improve their muscles, running in the morning on an empty stomach is contraindicated. In general, running in the morning is good, but in terms of losing muscle instead of fat, doing cardio on an empty stomach is bad. Therefore, you can make for yourself such a schedule for a morning run:

• get up early, no later than 6-7 in the morning;
• have a light snack without meat, for example, eat 4-5 boiled eggs with a glass of juice and bread;
• after eating, take a 30-45-minute pause;
• make a run.

So, for those who want to get rid of excess fat mass, it is advisable to run in the morning on an empty stomach, and if running is seen as a way to develop muscles, it is better to eat before cardio.

2. Cardio before strength training

For men seeking to gain muscle mass, aerobic activity in any of its forms one to two hours before working with iron is absolutely contraindicated. Held before strength work cardio will deplete glycogen stores, which may simply not be enough strength for the last two or three repetitions, the most effective, which stimulate growth the most. Another argument that pre-workout cardio is not necessary is that running leads to a decrease in protein synthesis and an increase in protein breakdown. With strength training, everything happens the other way around: protein synthesis remains at the same level or slightly increases, but protein breakdown increases.

Thus, it turns out that after cardio training, protein synthesis, which refers to the ability of the human body to form new muscle structures, decreases, and if after that you go to strength training, then the ability to build muscle mass will decrease significantly. Therefore, cardio, especially with a long duration, leaves its mark on muscle progress. For women who do not want to have muscle in large quantities, training with low intensity and low weight, it is quite possible to afford a 20-25-minute jog.

Thus, before training, cardio training may well be carried out, but after it it is necessary to withstand a certain time - 2.5 - 3 hours in order for the glycogen depot to be restored. Accelerate this process will allow the correct diet and the use of appropriate sports supplements, such as carbohydrate-protein shakes or gainers.

3. Advantages and disadvantages of cardio after strength training

Such cardio workouts are more favorable than those carried out before strength training. The reason is that during strength training, glycogen stores are not depleted as much as during aerobic activity. So after the end of the workout, there will still be enough stored glycogen in your muscles, and you will be able to carry out your race at a high level. You can get even more effective cardio if you wait two or three hours after class, eat, and only then go for a run. Thus, you will quickly replenish your glycogen stores, the breakdown of proteins will be stopped and the body will be ready to send all the pitchforks for a run, because it will no longer have to worry about restoring “post-workout holes”.

Best results from cardio

Everyone wants not just to run, but to achieve certain results by this - to improve their physique, heart function, etc. Therefore, in order to achieve these goals, it is necessary to know the exact time of the intended run and plan your races accordingly. You can follow the following tips:

• if in one of the strength training you plan to train legs, then cardio should be carried out away from this day, for example, training legs on Monday, run on Thursday or Friday;
• do cardio workouts on days when you don't have strength training;
• if you can’t allocate for jogging separate days, practice jogging after finishing your workout.

If the body is 100% charged with energy, you will get much more benefits, that is, an increase in muscle mass, an improvement in appearance.

What pace should I run during cardio?

It is necessary to calculate the intensity of running according to the formula, which is tied to the indicator of the maximum heart rate (HR max). This frequency is defined as follows:

Heart rate max = 220 - age.

So for a 17 year old maximum frequency heart rate is 220 - 17 = 203. For cardio training, the heart rate should be between 65% and 85% of the calculated maximum.

Often they also talk about the pulse zone of fat burning (most likely because it is often noted in fitness rooms on cardio machines). This zone is also determined individually by testing on a gas analyzer. This rate is slightly lower - it is 60-70% of the maximum heart rate. For an average 30-year-old person, the rate is 115-135 beats per minute. However, we must not forget that cardio training is not particularly effective for burning fat.

Should You Eat After Cardio?

Many people believe that eating after a race is like death, because it cancels out all the work done so reluctantly. If you think this way, you need to reconsider your point of view, because it is erroneous. If you do not eat after running, but starve, the body will begin to develop a tendency to accumulate fat. Therefore, you must eat right. This does not mean that after running you need to dig into the confectionery department. Proper nutrition provides following products: protein shake, fish, chicken, brown rice, buckwheat.

How long do you have to run to burn 1000 calories

The information below comes from an American running and weight loss magazine. It traced the relationship between fast food consumption and running, that is, how much you need to run to compensate for various products. The results were as follows: if a person runs at a speed of 7-9 km / h, that is, at a moderate pace with a pulse of 65-75% of the maximum, then with an average build (70 kg), he burns about 550-600 kcal / h. So running a distance of 1.6 kilometers allows you to spend 100-120 kcal.

What form of aerobic activity to choose

Everyone understands that you can run in different ways. It seems to someone that running to lose weight is necessary in slow pace, and someone advocates the benefits of interval cardio. Let's describe four types of aerobic activity that allow you to achieve both fat burning and “cultivate” muscle mass.

1. Low Efficiency Cardio (CED). This is the well-known jogging. It not only affects body composition, but also helps to reduce muscle pain, promotes the recovery of muscles damaged by microtraumas, since blood enriched with nutrients is intensively delivered to the muscles. KNI is not only jogging, but also cycling, classes on a treadmill at a low speed of its movement. In SOI, the energy of free fatty acids is predominantly used, followed by carbohydrates as an energy source.

During the period of CNI training, it is desirable to take additional proteins and amino acids that are present in sports nutrition. When training at low intensity, it is necessary to maintain the heart rate within 60-65% of the maximum. For a cardio workout that lasts 30-45 minutes, you need to stay slightly hydrated throughout it.

2. Medium Intensity Cardio (CSI) is an intermediate option between sprinting and jogging. The main goal is to perform work at an active pace, while the level of effort must be maintained for a long time. With such a run, you need to focus on breathing and constantly maintain the target heart rate zone within 65-70%. It is necessary to perform KSI for at least 30 minutes, while no rest is allowed and the pace should not go astray even for a second.

In this type of cardio, not only fats, but also carbohydrates are a source of energy. To maintain and maintain normal muscle mass, it is necessary to additionally take amino acids and proteins. After 5-7 minutes after the start, such a run leads to increased sweating, so you need to be wary of dehydration and drink water on the go.

3. Interval cardio (IR) requires the same intensity as CNI, but with less concentration and attention. You can work without fear of a possible breakdown. The purpose of this activity is quick workout leading to an increase in metabolism for a long time after its completion. Many studies have shown that IR provides an even better fat burning effect than double the duration of CNI - this is due to more high level metabolism.

Sprints are intense cardio over fixed intervals with active recovery periods of walking in place between runs. The second name for IC is HIIC (high intensity interval cardio). Due to the anaerobic nature of this intensity, it is predominantly provided by carbohydrates, so in order to achieve the best results, it is required to consume carbohydrates both before and after running training. The use of amino acids and proteins is required for muscle recovery, and cool water consumed during breaks gives a surge of fresh strength and a charge of vivacity. To perform training according to this scheme, you can use the following schedule:

• exercise 2-3 times a week;
• the duration of the intensive run - 15 seconds;
• in 15 seconds you need to run 50-60 meters;
• the number of sprints - 20, of which 12 - with full intensity, 4 warm-up and 4 for cooling down;
• total workout time is 15-20 minutes.
• training the cardiovascular system;
• strength and explosive abilities are improved.

The athlete chooses 2-3 exercises and ties them into one bundle. The weight is approximately 650% of the one-rep maximum. If a barbell weighing 50 kg is lifted on the biceps for one repetition, then for circuit training weight of 25 kg can be used. You need to repeat 12-15 times, in three sets with a rest between sets of 15-20 seconds. So, one circle is 2-3 exercises that are performed in a row one after another with breaks between circles of 15-20 seconds. This type of anaerobic activity consumes carbohydrates as fuel, so during the session they must be consumed to fuel the body. It is also necessary to control the intake of protein in the body and constantly stay hydrated, that is, sufficiently hydrated.

Each type of cardio has its own characteristics, disadvantages and advantages, so it's not so important which type provides the most efficiency: you can choose the one that you like and enjoy the most. You can try everything that is described above, and pick up your own. Any method creates an anabolic environment in the body and has a positive effect on body composition. The main thing is to use the chosen method systematically.

How to lose weight with cardio

Not everyone likes running, so other types of aerobic activity can be used instead. We also remind you that cardio is not the most effective method lose weight quickly. Here are some tips that can be helpful when doing cardio workouts:

Tip #1: Replace walking with running. Everyone around you is indifferent to your weight, and only you yourself are interested in getting rid of it. Until you start running, you won't be able to lose weight. For starters, you can alternate running with walking - run for two minutes and walk for two minutes, and so on for 30-40 minutes. Gradually, you can reduce the time of respite, and you will soon see the changes in yourself.

Tip #2: Drink water during cardio. At the same time, the concepts of “wet the throat” and “drink as it should” should not be confused. If you drink more than half a liter of water per hour of cardio, you will simply secure an invitation to the toilet. We feel thirsty even if our mouths are just dry. You can soak it and run on.

Tip number 3. What to do if it hurts in the side. It happens to everyone and most often they ask what to do about it. You don’t have to do anything, you can run a little more slowly, breathe more often and keep the rhythm of breathing, and everything will pass in a couple of minutes.

Cardio training is an important part of the fat loss journey, but not the only one. To achieve success, several components must be combined, the most important of which is - proper nutrition. This must not be forgotten.

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Intense exercise trains the cardiovascular system and burns fat reserves. The quality of the training is associated with the heart rate, which is easy to calculate by the formula.
Without calculating the optimal heart rate values, classes will be a waste of time.

• For men: 220 minus age and plus 10% reserve;
• for girls: 215 - age + 10-13%.

The following collection of cardio exercises for home conditions will be useful for burning fat, choose the most suitable techniques for yourself and practice them on a regular basis.

Fat burning begins at a frequency of strokes above 130 20 minutes after the start of activity, when glycogen stores are used up.

Plyometric push-ups

This type of push-up for all muscles of the body.

1. We freeze in an emphasis lying down. Heels and crown form a straight line.
2. We go down until the chest touches the floor.
3. We sharply push off and soar up, managing to clap our hands in flight.
4. Carefully landing (13 times).

Explosive cross push ups

One of the best practices for drying the body. The stronger the push from the floor, the more actively the muscles work, and the fat melts.
Loaded: triceps, chest, quadriceps, latissimus dorsi.

1. In the lying position, we rest our palms on the ball (pancake from the barbell, an encyclopedia), we go down.
2. With an explosive movement, we break away from the floor, we land with one hand on a support, with the other on the floor.
3. We repeat for the other side.
4. Changing hands after each action increases the tension in the body and forces you to focus on balance. (2 minutes).

Dumbbell Row Version

Strengthens shoulder joints, abdominal and gluteal muscles.

1. We lean with our palms on symmetrically located dumbbells.
2. In the process of push-ups, we focus on the abdominal muscles.
3. In the upper position of the body, we pull the right dumbbell to the belt, after returning to the IP, we change sides (12x3).

We train buttocks, shins, abs, front of the thigh, build up explosive force.

1. Feet on the line of the shoulders. With bent arms hold a dumbbell near your chest.
2. We squat, jump forward, synchronously squeeze the dumbbell up.
3. We land softly, return the hands with the projectile to the starting position.

We start with 1 minute in 2 sets.

military jump

Exercise for all muscles.

1. IP - classic stance, raise your hands up.
2. We squat down, with the help of a jumping movement, we take the classic bar.
3. We do push-ups at a pace, in the reverse order we take the original position.

If it is very difficult, we do without jumps in changing the position of the body (6-8x2).

jumping out

Muscles: calf, abdominal, gluteal, triceps thighs.

1. In a standing position, we close the fingers of both hands at the back of the head.
2. We lower the pelvis to the horizontal with the floor, with a springy jerk we push the body up (10x2).

Technology can be replaced. In 10 minutes of training, almost 200 kcal burns.

In the squat work: quadriceps, lower back, legs.

1. Girls take dumbbells up to 5 kg, men a couple of times more.
2. We lower our arms with shells along the body.
3. Squat down with a straight back.

If you want to complicate the technique, squeeze the dumbbells up (10-15x3).

In that works Bottom part torso.

Movement #1

1. In the lowered palms we squeeze the shells.
2. One foot is in front, the other is carried far back.
3. With a straight body, we squat until the knee of the outstretched leg touches the floor (12 times for each limb in 2 sets).

Movement number 2.

1. With weight in the hands, we alternately step forward;
2. we squat.

We pay attention to the technique - we bend our knees at a right angle, we keep the body straight.

Lunges on one leg

between quadriceps, buttocks, inside hips. It is advisable to perform with weighting.

1. Holding the dumbbells in your hands, we put one foot with the back of the toe on the bench.
2. With a flat body, we squat on the supporting limb.
3. To increase tension, move the foot of the dominant leg away from the platform. (10x4).

Platform lifts

Active: legs, hips, abs, buttocks.

1. Holding the shells, we rise to the stool.
2. Raise your knees above your hips.
3. We attach the second leg or leave it free.
4. In the second case, it is difficult to maintain a balance (15x3).

The technology has alternative- step aerobics.

In the absence of a platform, we use a step or build a podium of 25-30 cm from improvised means (books, bricks).

1. We put the right bent leg on the platform, slightly tear off the left one from the floor, lift it up, lower it again and put the right one on it. Repeat with left foot
2. We attach the second to the foot on the hill, in the same sequence we return to the IP (we work from half an hour).

Loaded: abdominals, deltas, triceps.

Movement number 1.

1. We become in an emphasis lying down so that the position of the body is associated with a stretched string.
2. Without lowering the pelvis, we move forward to the line of the head, in the same order we return.

Movement number 2.

Accent: quadriceps, shoulders, back.

1. We fall on 4 limbs.
2. The muscles of the cortex are tense, the back is slightly arched.
3. Body weight is distributed between the crown and feet.
4. We take a “step” forward with our hand, at the same time we bend the opposite knee.
5. We bring it to the chest, immediately “step back” back.
6. Repeat in tempo for the other side. (13 times each).

"Caterpillar"

Another great cardio exercise to do at home.
The technique is designed for pumping of all muscle groups.

1. We stand up straight with our hands down. We take the pelvis back, bend at the waist until the palms rest on the floor.
2. We step forward on our hands until the body is parallel to the floor.
3. Having taken the emphasis lying down, we strain the abdominal muscles, turn the body to the side, stretch the arm up. We freeze in static for 40-60 seconds.
4. Mirror action for the other side.

To make things harder, we take shells with a small weight. "Walk" on the hands for 2 minutes.

Kicks

This cardio exercise for home can be done if there is a pear and its like.

Kickboxing exercise develops endurance and involves all muscles.

1. The feet are wider than the shoulders, the knees are bent, the clenched fists are kept at the level of the chin.
2. When moving forward and backward, we strike with the heel, to the side - with a lateral leg lift.

At the end point, the knee is not fully extended. We work with a wide scope, putting force into the blow.

"Sawfish"

Accent: abs, shoulders, back, arms, buttocks

1. We lay down on the floor with an emphasis on the elbows and socks.
2. For better sliding of the legs, we put a disc or a towel under the fingers.
3. Transferring the load to the arms and shoulders, we perform rhythmic body movements, push the body back with our shoulders.
4. We return to the forward position without the help of legs (2 minutes).

"Plie"

The purpose of the technique- feel the work of the hips, abdominal muscles, tension in the lower back.

1. From the straight position of the body and the wide setting of the legs, turn the feet outward. Hold the dumbbell with both hands in front of the chest.
2. We draw the stomach to the spine, straighten the shoulders.

We linger in static for 30-50 seconds.

Alternative exercises

If your home cardio workout is done and you want to work in the fresh air, then use the following techniques for the street.

• Running in place with knees high.
• We overcome the obstacle course. We jump at speed in the park over the benches.
• We get up at. We take our hands off the floor one by one and put them on the opposite shoulder.
• We walk up the stairs through the stairs.

The proposed techniques are relevant for separate, combined training with alternating aerobic and strength practices.

To get the effect of cardio training at home, we work 5 times a week, burning 500 kcal per session.