“All! I’ll start running on Monday! It is this thought that most often visits those who decide to lose weight with the help of sports.

Indeed, cardio training, which includes running, is one of the most effective ways to burn fat and get rid of hated kilograms, strengthening the cardiovascular system and tightening muscles along the way.
Aerobic workouts are good for their variety. Bored of working out alone? At your service are aerobics and a huge range of classes in fitness clubs, such as zumba and tabata. Love nature? You can run in the park.

Even without leaving the house, you can get an aerobic workout by exercising on a DVD or running up and down stairs. Benefit and healing effect will be in any case. However, in order for weight loss to go faster, you need to follow some rules when doing cardio exercises.

What is cardio training in terms of physiology?

As you might guess from the name, cardio training is primarily aimed at strengthening the cardiovascular system and heart muscle.

The heart is the main muscle in our body. Like other muscles, it needs training to stay strong. If the exercises are performed for a long time (at least 5 minutes) and with moderate intensity, then the breakdown of glucose – the main “fuel” – will take place with the participation of oxygen. That is why such training is called aerobic.

When the supply of glucose runs out, energy will be extracted from fat cells, which are the long-term reserve of the body.

Proper cardio training must be regular. Only in this case, the ability of the heart to saturate blood with oxygen and deliver it to the muscles improves, metabolism increases, thermoregulation improves, pressure and the risk of developing cardiovascular diseases decrease. With periodic exercises, the body will perceive them as stress, and react with increased pressure and fatigue.

Fat-burning aerobic exercise is a long-term, multi-muscle combination of repetitive or similar movements during which the heart rate rises significantly.

A prerequisite for successful cardio training is access to fresh air. Ventilate the room before starting classes, and even better, study by an open window or on street.

Cardio (aerobic) exercises for weight loss: directions

The most popular and affordable type of aerobic exercise is running. Do you find it boring to “wind circles” in the stadium or run along the track? It’s not obligatory! Can

to ride a bike,
to swim,
skiing and skating,
rowing (both on the simulator and for real),
play volleyball, basketball or tennis,
jump rope,
climb the climbing wall
exercise on an elliptical trainer or stepper,
run up the stairs.
Beginners should pay attention to swimming and walking at a fast pace. The main thing is that the pulse and breathing remain constantly quickened for a long time.

Various types of cardio training will help make the process of losing weight not only fast and useful, but also exciting.

Aerobic exercise can vary in intensity, so you can choose the right pace for both beginners and advanced athletes. In terms of fat burning, interval cardio workouts are the most effective.

This is a type of activity in which long periods of moderate intensity alternate with high-intensity exercise lasting 1-1.5 minutes, the so-called “intervals”. During such explosive activity, glucose and fat are burned in tissues without oxygen, in an anaerobic mode.

Interval training is effective, but for beginners it is better to refrain from them until the cardiovascular system adapts to more moderate loads.
How to get aerobic exercise?

Class frequency

How many times a week do you need to exercise to see results? If you are taking the first steps in losing weight, 3-4 times a week for 30-40 minutes is enough. Unable to endure such a time? It is better to slow down, but exercise for at least 30 minutes so that energy begins to flow from fat cells. And remember – in aerobic exercises, the main thing is regularity!

As your body adapts to the load, the duration and intensity of cardio training should be increased. If you stop getting tired, and the muscles get used to a certain work, the process of losing weight will stop. That is why it is important to “surprise” the body with an unusual load and try different types of training.

To those who trains in the gym, leading trainers recommend finishing the workout with a 20-minute cardio block of medium intensity. The muscles by this time are already sufficiently warmed up, and the pulse is quickened, so the duration of the aerobic exercise may be shorter. Additionally, on days free from strength training, you can conduct a full-fledged cardio workout lasting 40-45 minutes.

Time

There is no fundamental difference when doing cardio exercises. Can бегать утром, заниматься на кардиотренажерах в клубе после работы или дома вечером. The body in any case will receive the appropriate load.

Just remember, in the morning, training should begin more gently, and the intensity should increase smoothly. Otherwise, there is a high risk of injury or overload of the cardiovascular system. Early training is a great way to recharge your energy for the whole day.

Evening aerobic exercises, on the contrary, can be read more dynamically. More attention should be paid to the hitch and stretching, then the dream will be truly calm and strong.

Pace and pulse

How do you know if you’re exercising hard enough? The most accurate indicator is the calculation of the pulse for cardio training.

To calculate the pulse, it is most convenient to use a sports heart rate monitor, which is mounted on the chest or wrist. You should not trust the heart rate monitors built into the handles of the simulators – they often overestimate the values. You can measure the pulse in the old fashioned way, by placing the thumb of your right hand on the inside of your wrist.

Clean out your maximum heart rate. Naturally, for everyone it is different, as it depends on the level of physical fitness, weight, age. In the general case, for poorly trained people, you can use the formula: maximum heart rate = 220 – age. So, if you are 25 years old, then your maximum heart rate will be: 220-25 = 195 beats per minute.
The optimal range for cardio exercises is 60 to 90 percent. Moreover, the level of 90% pulse should reach only at the moments of peak loads. In our example, aerobic training should take place at a heart rate of 117 to 175 beats per minute.
Don’t stop while taking your pulse. Keep marching or walking fast, as sudden changes in intensity are bad for the heart.
A popular and easier way to find out if you need to increase intensity of cardio exercise. If you are able to talk, the pace is definitely worth increasing, if you cannot say a word, reduce the activity a little.
Food

To the most common question of what to eat after cardio, fitness gurus answer: “Nothing!”. Indeed, if you need to seriously lose weight, refrain from eating for at least an hour after class, and preferably two.

Totally unbearable? Eat something light and protein – a piece of chicken breast, low-fat yogurt or cottage cheese, drink a protein shake.

Food перед кардиотренировкой должно включать сложные углеводы, из которых будет поступать энергия во время занятия. Suitable whole grain bread, banana or other fruit, a small portion of porridge. A heavy lunch or dinner should end at least 2 hours before training so that there is no discomfort in the abdomen. In the morning it is better to practice on an empty stomach, and have breakfast in about 30-40 minutes.

clothing

clothing для аэробных тренировок должна быть удобной, не сковывающей движений. To give preference to cotton or high-tech modern materials is a matter of personal taste and budget. The main thing is that nothing should interfere with heat transfer and the evaporation of sweat, which is abundantly released during cardio training.

For running, any kind of walking, dancing and aerobics, it is important to choose the right shoes that will protect the ankle and knee joints from injury. Its obligatory qualities are a thick springy sole and reliable fixation of the ankle.
Is cardio training at home effective?

Training under the supervision of a professional trainer will bring results faster, but if there is no time or opportunity to visit a fitness club, you can do it yourself. For a successful cardio workout at home, you need to build a lesson correctly and follow a number of rules.

It is optimal to include cardio after strength training. In this case, the power block can last 20-30 minutes, and cardio – 30 minutes.
The most effective cardio exercises for losing weight in the abdomen are a variety of jumps, including jumping rope. When bouncing, not only the muscles of the legs are involved, but also the back and abdominals. Do not forget that with aerobic exercise, as with any other exercise, the stomach should be slightly tucked up and the back straightened. Raise your knees higher when running and jumping – and you will have a flat stomach secured!
Aerobic exercise at home must be preceded by a warm-up. It is important to warm up the muscles and joints, especially those that will be the most active, in order to prevent sprains and sprains. A variety of rotations, sips for 3-5 minutes will do. Another essential element of any cardio workout is a hitch and stretch. Reduce the pace gradually, do not stop abruptly, as much as you would like, when the time is up. Carefully and with pleasure pull the muscles involved in the work, and the next day you will feel not pain (krepatura), but a pleasant tone.