Inhale-exhale: Everything you Need to Know about Cardio Workoutsadmin
Have you forgotten that active aerobic exercise is the fastest way to lose weight? We introduce newcomers to fitness and give useful recommendations to experienced athletes.
What is cardio training?
Cardio training is the most popular and effective way to lose weight. You can burn about 500 calories in one such workout! However, active burning of calories and a feeling of lightness in the body after training made cardio a hostage to a big myth among women. We are ready to dispel it: cardio only speeds up the process of burning fat and removes excess moisture from the body, but you can really get rid of extra pounds forever with the help of physical activity and a healthy diet. On the other hand, cardio accelerates this process and the truth is very significant.
What are they like?
All cardio training can be conditionally replaced by two types ─ long and high intensity.
The first include a leisurely run in the morning or a walk on a treadmill, combined with watching the series. In order to have time to bring the muscles to tone and make the body burn excess fat, you will have to train at least 40 minutes. And this is the main disadvantage of cardio of low intensity: to feel how centimeters collected during the winter go, you will need at least three workouts per week. For many, this option is too monotonous.
Performing prolonged cardio workouts, do not forget to monitor the pulse: it should not exceed 60-70% of your peak (to calculate the peak value of beats per minute, subtract your age from 220).
Much more energetic and diverse are high-intensity workouts. Simply put, this is any activity that involves an active change of exercises based on aerobic exercise: you can dance incendiary Latin American dances, alternate sprints with high hips in the nearest park or even develop imagination, inventing new ways to jump rope.
The most effective high-intensity workouts are considered to be power loads based on exercises with jumps: jumping out of a squat, jumping with push-ups, etc. ─ repeat the exercise 10 times, take a break in 30 seconds, walking in place, and proceed to the next cycle. This, by the way, is a great way to combine cardio fat-accelerating fat burning with direct burning weight training. In addition to the fact that intensive classes bring much more emotions, they are also attractive for their short duration: 20 minutes of active work will be quite enough (the main thing at this time is not to let yourself relax and not slow down).
There are many interesting activities that help turn physical activity into a game or an incendiary dance: from step aerobics to fashionable zumba or twerking ─ it remains only to choose what suits you according to temperament and level of load.
How to train to lose weight?
Do not be afraid to start from scratch. The body will need time in order to get used to the new training regimen, so if for now you can only measure on the spot or take basic steps from the step – well, this is the result. Strengthen the load as soon as you feel that you are ready to move on.
Increase the pace in the process, and after peak load, gradually lower it to prepare the body for returning to a state of rest. In case you alternate high-intensity exercises, move from simple to complex and back.
Train at least three times a week. For intense weight loss, you can do this every day. Just do not get carried away! Continuing in this mode is recommended no more than 2-3 weeks.
It is better not to eat for an hour before and after cardio , otherwise the body will burn fat from just eaten food. In addition, after physical exertion, a huge amount of free fat appears in the blood, which is completely destroyed by metabolic processes. Having a snack, you force them to return to fatty tissue.
When is the best time to practice?
Before breakfast. Numerous studies have shown that active training before the first meal burns more calories than what will be done during the day. During this period, the metabolism is more intense under the influence of activating hormones – glucocorticoids and catecholamines. So that identical efforts in the morning will require 20% more energy. But not everyone is able to decide on physical activity when the stomach prays for mercy and a portion of carbohydrates.
Before strength training. The undoubted advantage of this option is the ability to properly warm up before loading to reduce the risk of injury. This approach is ideal for people with severe overweight or for fitness beginners: moderate jogging before training with weights or strength exercises will not hurt. More experienced athletes run the risk of switching to high-intensity cardio, during which the heart rate rises too much, which in turn leads to shortness of breath and lack of energy during the main training. So if you are already a confident athlete, cardio before strength training is not recommended.
After strength training. The most popular time for aerobic exercise, and not least due to the fact that it allows you to save time and go to a fitness club once instead of two ─ after power loads there is enough stamina to devote time to intensive weight loss. The main goal of the training at this particular time is to “wash” the toxins from the muscles that have accumulated during the time of power loads.