Many people consider any intense cardio workout and get very upset when for some time they have not managed to get rid of excess weight. This article will clarify and explain what cardio training is, as well as help you choose the necessary exercises for effective weight loss.
Having set out to find out what cardio training is, you need to get input data on the intensity of the load, which you cannot do without in the process of training. This is done so that each person can see the difference between the loads and understand how efficiently he burns fat. High intensity training is considered the most effective among other types. It gives a short-term burst of energy in the human body, forcing the heart and metabolism to work at a maximum pace. Naturally, this leads to intense fat burning. However, after this surge, the body quickly gets tired, and it takes time to normalize the processes in it. A small intensity at a constant pace has a more loyal effect on the human body. But you should not count on rapid fat burning, and the body itself can adapt to such a load.

relationship with the pulse.

As you know, for each age category there is an individual cardio training program. The fact is that with age, the human heart weakens and becomes more sensitive to stress. Therefore, the concept of “MP” (maximum heart rate) was introduced, which was calculated by the formula: 220 – (age). For example, a person is 40 years old. Then his maximum heart rate will be 220 – 40 = 180 beats per minute. Conducted numerous studies around the world come down to the fact that in order to burn fat in the human body at low intensity training, it is necessary to keep the heart rate within 60-75% of the maximum heart rate. Fat burning at high intensity is faster, but it compromises the work of the heart, because it must work at a frequency of 75-85% of MP.

What is a cardio workout?

Exercises that cause an increase in heart rate, as well as those that can maintain a given pace, are commonly called cardio training. Naturally, there are many exercises, and each of them has a different effect on the work of the heart. It doesn’t have to be running, swimming, riding. cycling or skiing. Even a construction worker who needs to carry 50 bags of cement up the stairs to the ninth floor may well have a fat-burning cardio workout. Any workout that causes the heart rate to increase, bringing the body out of a state of rest, is commonly called cardio training.

A useful tool for those who want to lose weight quickly.

Calculating the effective heart rate for cardio training will not be any particular problem, but raising it to the desired frequency and holding it during the entire exercise is unrealistic without an accompanying tool. In such cases, athletes will be helped by a heart rate monitor, whose task is to determine the heart rate. The device is not too cheap, but in everyday life it is very practical. In addition to calculating the heart rate, the device is able to send a signal to the owner if the pulse has dropped below or risen above the set thresholds. An expensive device can be replaced with a conventional stopwatch, but the difficulty may arise with the accuracy of the calculation. However, it is still better than doing cardio and not knowing your own pulse at the same time.

Benefits of cardio for the body.

Having found out what cardio training is, you need to understand how useful it is and whether it makes sense to spend your time on it. There are a lot of conflicting reviews in the media about the effectiveness of heart loads. For example, strengthening the cardiovascular system and reducing the risk of a heart attack is questioned by many research institutes around the world. After all, according to statistics, mortality is high among older runners during a run. But the effect of burning fat through cardio and a low-calorie diet has been described in many scientific papers and is not questioned. Also, all those involved have improved their general well-being, sleep has become stronger, and the body needs less time to recover.

About running.

Many articles have been written about how useful running is and many documentaries have been shot. However, many people who started running in the mornings or evenings, after a few months of daily training, could notice the absence of any fat-burning effect. What’s the matter, because everyone around assures that running is the solution to all problems. Maybe cardio training in the gym is necessary due to the presence of special fixtures? There are actually several problems, and they all depend only on the runner himself. First, the intensity of the workout. Light jogging at a fast pace (6-8 km/h) in the first days of training will cause the heart rate to increase to 60-70% of MP, but over time the body will get used to it, and the load on the heart will decrease significantly. Second, lack of motivation. Getting up for a run in the morning is an effort on yourself, but you also need to force yourself to create inconvenience to the body by running with acceleration or over rough terrain.

What kind of sport do you prefer?

Why not combine a pleasant activity with a useful one – at the same time lose weight and improve your physical shape, learn to dance or fight, in general, achieve some results in sports. After all, this is how general complexes appear in the media, the purpose of which is cardio training for weight loss in boxing, swimming, bodybuilding and other popular sports. The main thing is that any workout includes intense exercises for at least 40 minutes. It is also not recommended to engage in more than one hour, because the body must also rest. Do not count on the effectiveness of one or two sessions a week. At least the gym should be visited 3-4 times a week.

Power training.

Power gyms are very popular among the population, because it has been proven that joint cardio and strength training make body fat burn as efficiently as possible. The fact is that it is in the muscles that the process of burning fatty tissue occurs – the more muscles and the load on them, the more effective the process of losing weight. However, most athletes look massive and have body fat, the reader will notice. Yes, this is true, athletes in the race for muscle mass consume too many calories, but once they go on a diet, and excess fat will go away in a very short time, however, muscle mass gain will stop. Cardio training for girls in the strength room will also be interesting. After all, working with iron will force their body to secrete hormones responsible for muscle growth, albeit in small quantities, but they are enough to create body relief and drive off excess fat.

The treadmill is the solution to all problems.

It is the treadmill installed in the gym that is considered the best solution for any athlete. Cardio workout for fat burning on such a device is achieved due to the specific capabilities of a mechanical device that are not possible during a normal jog in the park. The treadmill is capable of changing the incline angle from 1 to 15%. This is quite enough to raise your pulse as much as possible even with a slow step. The frequency of rotation of the running belt is also adjustable – up to tenths, you can adjust the speed from 0 to 15 km / h. Treadmills are equipped with a heart rate monitor, which controls the load. If the gym does not have a treadmill, it does not matter! Perhaps there is an elliptical trainer or a bicycle machine. They are perfect for practice.

Finally.

Having found out what cardio training is and what exercises with its help will quickly get rid of the fat layer, you can safely proceed to the intended goals. The main thing is to always remember that any load on the body also affects the cardiovascular system, which in no case should be overloaded, otherwise getting rid of one problem, you can get another.