Cardio training has long been an integral part of a healthy lifestyle. It doesn’t matter if you’re trying to lose weight, just exercising or even building muscle mass – cardio training is useful and necessary in all cases.

What is cardio training and why is it needed?
First, let’s find out what cardio training is. Translated from Latin, the word “Cardio” means “heart.” Cardio training is an aerobic exercise aimed at strengthening the cardiovascular system. Speaking about the goals of cardio training, first of all, the following should be highlighted:

1. Preparing the body for more serious training. By strengthening your cardiovascular system, you are laying the foundation for your future. After all, without a strong heart, sports are impossible. This is especially true for beginners in order to conduct full-fledged workouts with a good load in the future.

2. Development of endurance. Cardio training is one of the best ways to build endurance.

3. Fat burning. Cardio training, as mentioned above, is aerobic training, which means that during such training a lot of calories are spent, which the body draws from already existing fat reserves. Therefore, cardio is one of the best ways to lose weight.

What types of workouts are considered cardio?
The choice of cardio training is very large and here everyone can really choose what he likes. Let’s dwell on the most effective and common types of cardio training for weight loss.

Run
The easiest and most proven method is running! Runайте в свое удовольствие, тренируйте сердечную мышцу и теряйте лишний вес!

A ride on the bicycle
Cardio also includes cycling. It’s best to ride your bike on hilly terrain, which will increase your cardio load and burn more calories.

Step aerobics
For women, step aerobics is perfect as a cardio load. By the way, such a load will not only help you lose weight, but also remove problem areas on your legs.

Tai-bo
Aerobic exercise with elements of martial arts is one of the best cardio workouts for burning fat. In one hour of tai-bo training, about 700 calories are spent!

Boxing
Boxing – это отличная тренировка сердца, а также развитие координации движений.

Rowing
Suitable for men sport like rowing. By the way, there are special simulators that imitate rowing movements.

Cardio training. What is important to know
For cardio to be beneficial, you must carefully monitor your heart rate during your workout. You need to know your heart rate during training and make sure that you do not exceed the maximum allowed rate. You can find out your frequency from the following formula:

From 220 (the pulse with which a child is born), we subtract our age. We multiply the resulting figure by 0.65 – this will be the lower limit of your indicators.
We multiply the resulting figure by 0.85 – the top figure of your indicators.

After that, divide your readings by six and you will get the 10-second heart rate readings that you will stick to during your cardio workout.

For example:
220(baby pulse) -25(age) =195
195*0.65 = 126 beats per minute (lower)
195 * 0.85 = 165 beats per minute (top)

Then
126: 6= 21 hits within 10 seconds (lower value)
165: 6= 27 hits within 10 seconds (top)

During cardio, check your heart rate for 10 seconds on your wrist or neck.

In addition, it is also important to know that you need to start cardio training gradually, with a small load. In the first two weeks, the duration of cardio training can be about 15 minutes. After a couple of weeks, this time can be increased to 25 minutes. Every week increase the time by 5-7 minutes, so that in the end you come to 60 minutes. The minimum time for cardio training is 30 minutes, because the body begins to burn fat only after 20 minutes of active exercise.

There is a lot of controversy about when exactly is it best to do cardio training – in the morning or in the evening. Unfortunately, no one can give you a definite answer. You should proceed solely from the capabilities of your body and your personal feelings. Both options have their advantages and disadvantages, so in this matter you should rely solely on your biological clock.