Can't go up to the 3rd floor without getting out of breath? Tired of carrying extra pounds? Cardio to help you. But even to such a seemingly simple thing necessary be approached wisely. People often choose the wrong strategies and do not get the result, or they lose the weight along with the muscles. As a result, they become frustrated and stop studying.Correct cardio workout to burn fatIs a whole science... You need to know which cardio exercisechoose how often and for how long to do them. In this article I have collected a lot of research, my personal experience and willingly share my knowledge with you. Go!

What is Cardio?

Cardio workout Is primarily a workoutcardiovascular (cardiovascular) system. Cardio is performed in a low to high intensity range and is primarily based on aerobic energy system... The words are not very clear, I agree. Now I will try to explain. To determine what belongs to cardio training, you need to know 2 main systems (mechanisms) of energy production in the body:

Aerobic oxidative system- the body oxygen alone is enough to meet the energy requirement.
Anaerobic oxidative system- the body switches from oxygen to ATP and glycogen.

The aerobic oxidative system is more efficient (running at a moderate pace can for a long time). However, the anaerobic oxidative system is capable of providing large amounts of energy in a very short period of time. It is used during strength training and making very fast movements (a classic example is a sprint).

Cardio effects

Cardio workouteveryone needs- not only to keep fit, but also for health in principle. Herewhat cardio training gives:

Burns Fat & Helps Recover after strength training, about which read below.
Increases aerobic capacity (VO2max)... In simple terms, cardio increases the ability of cells to efficiently utilize oxygen. As a result, you can train longer and more intensely, the moment of onset of fatigue is postponed.
Relaxes blood vessels... It helps normalize blood pressure... Positive effects on blood pressure are also achieved through the ability of cardio to combat psychological / physical stress and anxiety.
Increases blood circulation, thanks to which the muscles receive more nutrients, "garbage" is removed from them(toxins). In addition, toxins are eliminated through sweat.
Reduces the level of "bad" cholesterol and enhances "good".
Promotes food digestion and has a positive effect on the organs of the gastrointestinal tract.
Fights depression, gives a sense of energy, well-being, and also increases life expectancy.

Cardio workouthave a number of effects that are usefulfor fat burning:

Cardio excellent burns calories... An hourly cardio workout at a moderate pace consumes about 600 kcal (1 minute ≈ 10 kcal).
After With cardio, your body continues to burn additional calories for up to 24 hours. This phenomenon is known asEPOC (excess post-exercise oxygen consumption). It arises from the need for muscle recovery after load. EPOCmakes up 6-15% of the calories spent on medium-intensity cardio training, that is, if you burned 500 kcal, another 30-75 will "burn out" during the day. And after HIIT, the additional calorie consumption will be about 100 kcal.

increases insulin sensitivity of the body

reduces spikes in blood sugar

High insulin sensitivity results in more energy being stored in muscles and less in fat.

However, the role ofcardio workouts to burn fat.The most important component in this case is a diet with a calorie deficit. If you eat too much, you will not burn fat. Strength training is next in importance. It boosts metabolism by 48 hours (not 24 hours like cardio) and builds muscle. Athe more muscles, the more energy they consume.

Output: cardio very useful, BUT not necessary for fat burning.It acts as a complement to proper nutrition and strength training.

Types of cardio

The main types of cardio:

low intensity static cardio(for example, normal walking);
medium-intensity static cardio;
long-term static cardio of high intensity(for example, a marathon);
high intensity interval training(HIIT).

We are interested in cardio workouts for bodybuilding purposes (body composition, endurance, etc.) This is walking, medium-intensity static cardio and HIIT. Long-term marathon cardio is not suitable for us, because it is bad for muscle volume.

The essence. Cardio workoutin its classical sense, it activates the aerobic oxidative system.

Pulse.It is performed in the range of medium intensity (pulse 65-70% of the maximum) and from medium to long duration (20-60 minutes). The rate of execution does not change (static / constant = Steady State).

The effect.Used in bodybuilding, it burns fat, increases endurance and has other benefits as described above.

Example.Classes on an elliptical trainer (orbit track) at a moderate pace.

High Intensity Interval Training (HIIT)

The essence.HIIT is based on maximum intensity intervals alternating with active rest intervals. Such a mechanismactivates two oxidative systems - aerobic and anaerobic.At HIIT training you needact with full dedicationotherwise it's just a short steady-state. It is important to monitor the ratiowork-rest, it should be 2:1 (for the trained). If you're a beginner, start at 1: 4 and work your way up to 2: 1.

Pulse.80-95% of maximum (intensive phase) and ~ 70% (active rest phase).

The effect.Static cardio and HIIT approximately the same in efficiency,. Moreover, B IIT has several advantages:

the duration of HIIT training is 2 times less;
causes a strong surge in testosterone;
allows you to maintain and even increase muscle mass ;
when using HIIT, it helps to overcome plateaus (this effect is caused by surges in the level of catecholamine, a substance that the body produces to mobilize fat stores in order to burn them).

An example of interval cardio.30 seconds sprint and 1 minutes walking, which alternate for 15 minutes. A type of HIIT -workout according to the Tabata protocol... It can be done in just 8 minutes.

Pulse

Should be performed ina certain heart rate corridor... Its boundaries can be calculated by knowing yourHRMax - maximum heart rate (HR) per minute... The most famous method of determination is the formula developed by Fox et al. in 1971:HRmax = 220 - age... But according to modern research, the equation"208 - 0.7 × age" is more accurate.

Pulse for Maximum Fat Burn

According to Achten J and Jeukendrup AE. ,the maximum fat oxidation occurs with the pulse rate for beginners - 66-69% of the maximum, for trained ones - 73-76%.The transition of the fat-burning border negatively affects the muscles (with prolonged exertion). This data only applies to static cardio.Heart rate calculation for cardio trainingin HIIT mode, it is not particularly needed. As I mentioned, work to the max andbe guided by sensations.

For example, let's calculateSteve's optimal static cardio heart rate range (remember him from?):

HRMax = 208 - 0.7 x 25 (age) = 190.5;
Bottom line Heart rate during cardio training= 190.5 x 0.73 = 139.06;
Upper bound = 190.5 x 0.76 = 144.78.

Total cardio workout to burn fatSteve should be performed in a heart rate range of 139 to 145... To easily and without any mathcalculate yourpulsefat burning, use my .

How to measure your pulse

Intensity points	Pulse, HRMax	What do you feel?
1 point	up to 30%	Rest state
2 points	30-40%	Respiratory rate normal, very light exercise
3 points	40-49%	Respiratory rate is normal, light warm-up
4 points	50-59%	It's getting hot, you breathe a little faster
5 points	60-69%	It's hot, breathing quickens, but you don't choke, you can keep the conversation going
6 points	70-75%	You start to choke, you breathe out with your mouth, there is no burning sensation in the muscles
7 points	76-81%	Slight burning sensation in the muscles, it is difficult to speak
8 points	82-87%	Severe burning sensation in the muscles, you can say a few short phrases
9 points	88-95%	Extreme muscle burning, you can only say a few words
10 points	96-100%

Frequency and duration

The main goal of cardio training in bodybuilding isincreased calorie expenditure for fat burning... Plus, proper cardio:

Improves the work of the cardiovascular vascular system ... And it needs to be trained along with the muscles, first of all, so thatmaintain the pace of strength training.The heart of beginners surrenders faster than the muscles - the pulse goes off scale, shortness of breath occurs.
Promotes muscle hypertrophy, has a beneficial effect on recovery from strengthexercisedue to improved blood flow, elimination of lactic acid and replenishment of phosphocreatine (a substance required for energy synthesis).

Medium-intensity static cardio

Duration... The American Heart Association recommends a minimum of 25 minutes of vigorous aerobic activity (running, swimming, cycling) 3 times a week. This means you don't need to do more than 1-2 hours of cardio per week to stay healthy and burn fat (assuming proper diet and strength training).

How often?After each strength training (cardio workout in the gymbefore power is not recommended, as read below) and on days of rest.

Can you do cardio every day? For optimal recovery, you need 1-2 "days off" per week. If you can't spend a day without cardio, do lightweight (low-intensity) cardio on the "weekend."

HIIT

Duration... 12 to 30 minutes. For beginners, 15 minutes is enough.

How often?HIIT workoutstake longer to recover,than static cardio. Get startedfrom one HIIT workout per week, preferably on rest days. When you're ready, add a second HIIT per week, spreading them evenly over the days. The safe mode for performing HIIT is 2-3 sessions every week, each no more than 30 minutes. For beginners before HIIT, it is better to do regular cardio for 2-3 weeks.

If HIIT turns out to be negatively affecting your strength performance, replace it with medium intensity cardio... That's enough to take advantage of the benefits of cardio while avoiding the drawbacks.

Important: warm up before cardio(especially before HIIT) is required... A few minutes spent significantly reduces the risk of injury.

Harm of excessive high-intensity cardio

Bigger is not better.Long-term high-intensitycardio workoutnegatively affects the body:

Muscle burns, fat is hardly used... Free radicals are activated - metabolic products that destroy muscle and other tissues. (short cardio workouts, on the contrary, have an antioxidant effect). The level of cortisol, a hormone dangerous for muscles, increases significantly.
Preconditions are created fordecrease in metabolism and development yo-yo effect.Accordingly, the processes slow down
Excessive cardio can lead tocardiovascular problems, and can also provoke heartburn, nausea, vomiting, abdominal pain, etc.

Output: do not kill yourself on cardiovascular equipment. Use medium intensity and gradually increase the duration.

Before or after power?

Can cardio and strength training be combined on the same day?It is possible and necessary, butnever do cardio before iron work... In this case, your glycogen stores will run out. Respectively:

there will be little energy on the power one;
do less work;
muscle hypertrophy will be less;
fatigue increases the risk of injury.

Another reason not tocardio before strength training – oppression of mTOR,signaling complex that ensures muscle growth. This is optionalmakes it harder to gain muscle mass.

A study by Goto K. et al. Showed that moderate staticcardio immediately after strength training burns morefat, compared to doing cardio alone. In this case, the break between strength and cardio training should be short (up to 20 minutes).

Output:do cardio after finishing heavy work or in free time /holiday. If your goal is to burn fat, the best time to do cardio is right after strength training.

Fasting cardio

What is the best way to do cardio - on an empty stomach or after a meal? On the one hand, a study by Kaito Iwayama et al. Showed thatcardio on an empty stomach in the morning much increases fat oxidation for up to 24 hours... A study by Kenshiro Shimada et al. Indicated that "hungry" cardio workouts oxidize more fat while retaining more glycogen.

Other studies show thatcardio workouton an empty stomach has a catabolic effect.That is, along with fat, muscle proteins are used. How can you avoid catabolism? It's simple - drink before trainingBCAA.They regulate protein synthesis, minimize muscle damage, and accelerate fat burning.

Output:if it is possible to do cardio on an empty stomach, do it after throwing in BCAA.

Cardio exercise

Moderate static cardio and HIIT techniques can be used to perform variouscardio exercises:

normal walking;
walking uphill;
jumping rope;
bicycle or exercise bike;
cardio on an ellipse, rowing;
swimming;
boxing, kickboxing;
martial arts (kendo, karate, taekwondo ...);
running (jogging, sprint);
cardio workout on a treadmill.

Essentially, cardio isany prolonged activity using a lot of muscles... Therefore, it is not necessary to docardio exercise only in the gym. Try running on the spot according to the Tabata protocol - you will get out.

Advice:avoid stress on joints(running, jumping), especially with obesity. Better use a bike, ellipsoid, uphill walking, rowing, etc.

Walking

The healthiest and most natural activity is walking... The body is designed for walking - our distant ancestors walked most of the time and looked great. Walking has the same effects as classic walkingcardio workout to burn fat... Moreover, she has no flaws,such as stress on joints, risk of injury or overtraining.

How much to walk? To burn fat and increase stamina, walk for at least 30-60 minutes 5 days a week. In general, do this whenever possible.

Fat Burning Cardio Program

The proposed cardio workout programs to burn fatsuitable for both guys and the fair sex.Cardio workout in the gym for girlsis no different from the male.

Static cardio

Type of cardo exercise:

Execution frequency: 5 times a week, after strength training (i.e. 3-4 times) and 1-2 times on rest days

Benefit: one workout = 300 kcal, 5 workouts will burn about 1500 kcal per week + fat burning, increased endurance and other beneficial effects.

HIIT

This 4-phase program cardio workout to burn fat in the gymwill transform you from a beginner to a HIIT professional in 8 weeks.

Phase 1 (week 1-2).Work-rest ratio 1: 4

15 seconds - intensity 9 points;

Lead time: 14 min (11 reps with a 15 second bounce at the end).

Phase 2 (week 3-4)... Work-rest ratio 1: 2

60 seconds - intensity 7 points;

Lead time: 17 min (11 reps with a 30 second bounce at the end).

Phase 3 (weeks 5-6).Work-rest ratio 1: 1

30 seconds - intensity 9 points;

30 seconds - intensity 7 points;

Lead time: 18 minutes 30 seconds (18 reps with a 30-second "jerk" at the end).

Phase 4 (week 7-8)... Work-rest ratio 2: 1

30 seconds - intensity 9 points;

15 seconds - intensity 7 points;

Lead time: 20 min (26 reps with a 30 second bounce at the end).

Frequency of exercise according to the program: 1-2 times a week, on days off.

Type of cardio exercise:exercise bike, ellipsoid, or walking uphill.

Benefit: Loads of calories burned hormonal surge, fat burning, muscle growth, increased endurance!

Cardio workout without simulators

Cardio can be practiced anywhere and without equipment, for example:

go for a walk (light static cardio);
do sprints (HIIT);
jump rope (in static or HIIT mode), etc.

You can find a great home workout program.

Nutrition for cardio training

Research says: only one cardio workouts to burn fatnot enough... Oddly enough, some people even put on fat after starting. occupations cardio. They begin to consume more calories and indulge in food "for hard workout". Nothing and no one can help you if you eat too much, overuse simple carbohydrates and fast food.

healthy and natural food;
optimal ratio of BZHU;
correctly selected daily calorie intake;
vegetables, fruits, vitamins and minerals in the diet.

What to eat after cardio? According to the Academy of Nutrition and Dietetics, it is optimal to consume protein and carbohydrates in a 1: 3 ratio after training. Protein will help rebuild muscle, while carbohydrates will replenish glycogen.

Explore in more detailbasics proper nutrition can . To quickly find out the correct ratio of BJU and daily calorie intaketh(depending on purpose) use mine.

Now you have all the most important knowledge about what should be the correctcardio workout.It remains only to start acting. And the most important. The basis of success in any business is consistency.... Especially in sports. So choose the kind of cardio that you enjoy and don't want to give up. In what you love, the result will not be long in coming, believe me.

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In this article we will talk about the correct, from our point of view, cardio training. As you may have guessed, the prefix "cardio" means that today we will talk about the most important muscle of our body - the heart, as well as about the blood vessels. The fact is that our heart is the same muscle as, say, biceps. Why can't you download and train it then? Sure! And even necessary!

In the gym, you always use terms like leg day, back day, chest day, and so on. So, we advise you to include "heart day" in your training program. You will like this one. We have tested it in practice - it will lead you to a state of euphoria, provide you with a surge of strength and energy, improve metabolism and stabilize blood pressure! Let's figure out what it is and what it is eaten with.

Cardio: a history

As such, the concept of cardio began to be used in the 1970s by the "father of cardio" Kennef Cooper. It was he who conducted a lot of research in this direction, defined such concepts as the lower, upper threshold. Unfortunately, in those years, even professional strongmen did not use this type of training. But since the early 1980s, the situation has changed dramatically, and this type of training has gained popularity not only among housewives suffering overweight but also in bodybuilders and professional athletes.

Sorry for the fact that now we are "loading" you, at first glance, with unnecessary information, but after reading the entire article you will understand that there is nothing without it.

Maximum heart rate. Heart rate zones. Synthesis difference

There is such a thing as maximum heart rate. Or the maximum heart rate. Ideally, the maximum heart rate should be measured in the clinic, then the figure will be 100% accurate. But there is an easier way, we will use it: 220 - "minus" - your age. For example, I am 20 years old, respectively, my MP will be 200 strokes.

Let's now talk about zones, using the example of MP with 200 hits:

Comfort zone 45-60%. Accordingly, 200 * 60 = 120 bpm. In this zone, any person will feel comfortable, can withstand long workouts at this pace. This zone is also called the "recovery zone". Exercising in this area will improve your cardiovascular health, respiratory system... Reduce cholesterol. It will help you lose a couple of extra calories. Also, if your goal is to lose weight and you do not have physical fitness, we recommend that you start from this zone.
Aerobic zone (aerobic training) 60-80%. Accordingly, 120-160 beats / min. This is already the zone in which a sufficient amount of calories is burned. A clear sign that you have reached the aerobic zone is a slight "gasp". In this zone, endurance develops, the volume of the lungs increases, the strength of your heart.
Anaerobic zone 80-90%. 160-180 bpm In this zone, the indicator of maximum oxygen consumption improves, we train almost to the edge, which means we become more enduring and burn a sufficient amount of calories.
Maximum area. 90-100%. 180-200 bpm The heart works almost to the maximum. To train for 5 minutes in this mode, you must have very good physical fitness.

Now let's talk about the process of energy synthesis in different zones.

In zones 1 and 2, the so-called "aerobic process" is used - during the synthesis, oxygen is used, which comes to us through the respiratory tract.

In zones 3 and 4 - "anaerobic", there is a deficiency of oxygen in the body. The body begins to synthesize energy without the participation of oxygen, initially processing carbohydrate reserves. That is why there is "breathlessness".

So, as you can see, cardio can be AEROBIC, or it can be ANAEROBIC, that is, power. For example, heavy barbell squats for 3 reps. If you want to use cardio training for your health, it is not at all necessary to work in the 3rd zone, you can work in the 1st and the 2nd.

Types of cardio workouts:

Aerobic:

Swimming
Skipping rope
A ride on the bicycle
Jumping

Anaerobic:

Body-building. Work with a barbell, dumbbells, block trainers... Load the muscles as much as possible for 1-2 minutes, after which rest is required.
Powerlifting. Standard weightlifting exercises. Jerks, deadlifts, squats.

Cardio schemes

Direct scheme. This is how you begin your workout. Reach the pulse of the desired area, and try to keep the pace so as not to leave this area. The duration of such training should be up to 30-60 minutes.

Circular training. Everything is the same, only now you determine the number of rounds, the duration of each zone in time. For example, training for 5 rounds, 3 minutes in zone 1, heart rate 120, then 3 minutes in zone 2, heart rate 150. This method is great to save time.

Fartlek. In this mode, we must constantly alternate the heart rate zones. There must be periods of "explosion" for 20-30 seconds, then periods of "recovery" 1-2 minutes. A couple of rounds you can increase the cooldown, then, on the contrary, reduce or remove altogether. You can also add some anaerobic exercises like barbell squats 3-5 times.

Supercircuit. Like Fartlek, there are lungs aerobic exercise which are used more for rest between anaerobic exercises. This kind of workout will not only cut fat, but also maintain muscle mass. Example: 5 rounds. 2 minutes running, 1 minute taking the barbell on the chest, 1 minute jumping on the bench, 1 minute pulling up on the horizontal bar.

As you can see, the concept of cardio training can be quite diverse. Some can use this type of training and work at an easy pace for 1 hour, just to keep the body in good shape, develop the heart muscle, others will work in a super-intensive mode for 15 minutes, to develop explosive strength, general endurance.

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Date of publication: & nbsp 03.02.2015 © site

In order for cardio to achieve your goal, you need to know the basic rules for doing this type of physical activity, as well as when it is best to do cardio - before or after strength training.

Doing cardio is doing physical exercises increasing the heartbeat. As a result of such activity, the work of the heart muscle and the vascular system improves, endurance develops, and the metabolic process is activated.

There are many types of cardio workouts. The most popular are the following: rowing and aerobics, jumping rope, swimming, running, skiing. For one hour of such training, from 400 to 600 kilocalories are spent. Cardio is often presented as better way in the fight against extra pounds and fat, which is not entirely true.

Cardio and weight loss

The relationship between calories burned and the amount of cardio expended when doing a particular type of cardio, which most people who want to lose weight, preferring to run over walking, are looking for for their workouts, can cause metabolic disorders. This is due to the combination of a sharp decrease in diet with exhausting runs.

The amount of calories you burn with cardio depends more on your average heart rate rather than the type of physical activity. The more often the heart beats, the more energy is expended. The duration of classes also affects energy consumption.

How dangerous can jogging be?

Running has a positive effect on human health, but it is not the easiest and easiest form of cardio. Incorrect technique, too hard surface, unsuitable footwear are factors that can lead to injury. To run properly, you need to learn it.

Jogging is not good for everyone. People suffering from overweight, they are contraindicated because shock loads increase the pressure on the joints, especially the knee, which can lead to the development of chronic pain. Rowing or swimming will be much safer.

The role of cardio before and after strength training

Warm-up with cardio, lasting from four to seven minutes, - great way to prepare the body for the upcoming stress. It accelerates blood flow, increases body temperature. The main thing is to monitor the pulse, the frequency of which should be at the level of 130-150 beats / min.

Cardio, performed after the main training, helps to rid the stomach and sides of the fat layer, to increase the relief of the muscles. The most effective in this regard are circular and interval cardio workouts.

Cardio workouts to burn fat

The mechanism of getting rid of fat deposits starts after the depletion of glycogen - the carbohydrate stored by the muscles. This can be achieved when you engage in cardio for at least forty-five minutes or immediately after completing the main strength training.

Do not overestimate the role of sports in the process of losing weight. Avoiding unhealthy foods and reducing the total calorie intake to a moderate level bring much more tangible results. It is easier to avoid an excess of calories than to deal with the consequences of excessive or unhealthy eating habits.

How to make cardio as effective as possible?

For cardio to be beneficial, there are four simple rules to follow:

Short cardio as part of a warm-up

Suitable for those who want to lose weight, and for athletes who train to build muscle mass. Performing light cardio as part of a warm-up for the upcoming training allows you to prepare the body and muscles for stress, to make classes more effective.

Active cardio is not for everyone.

Such physical activity negatively affects the growth of muscles, cannot be combined with exercises aimed at increasing the relief. The body is not able to increase and decrease body weight at the same time.

Heart rate is paramount

The number of calories expended is more dependent on heart rate and the duration of the workout, rather than the type of activity. A forty-minute session on a rowing machine at an average pace is much more effective than a ten-minute "speed" run.

The right timing

It is best to do high-intensity, circuit and other types of cardio workouts for weight loss when glycogen stores are depleted and blood sugar is low, for example, on an empty stomach in the morning.

Cardio stimulates work of cardio-vascular system are important not only for warm-up, but also for the use of sugar as a source of nutrition, which leads to the process of fat burning, that is, to a decrease in body weight.

Cardio training is a “one-stop-shop” when it comes to the need to improve your health. This type of exercise helps to strengthen the cardiovascular and respiratory system, improve oxygen metabolism, and effectively fight overweight.

Today we will pay attention to weight loss, in particular the big role in this process of cardio training. Let's dwell on different types of cardio. And we will give answers to the question: when and how should these types be used in order for weight loss to be as effective as possible, without harming the integrity of muscle tissue?

Calories

The effect of cardio training is to burn calories. It is very good if the place of concentration of these calories is excess fat. Combining in a complex aerobic exercise and balanced diet, it will be possible to reduce the calorie balance, and as a result, burn fat without affecting the muscles.

Many sloths believe that you can get a beautiful body through one hunger strike. Yes you can! But you do not need to do this without the appropriate knowledge and prior consultation with a nutritionist. Otherwise, you will only make yourself worse. If you want a really effective result, while you do not have a fast metabolism, then you cannot escape from grueling workouts.

Types of cardio workouts

It is not necessary to attribute only two types of loads to cardio: running and walking. In addition to them, there is also swimming, exercise bike, roller skating, aerobics, etc. Different types of cardio differ from each other in dynamics and degree of intensity.

Important!!!

Running is not advisable for people who have over 20 kg. excess weight. The shock loads that accompany running lead to wear on the joints of the legs and cartilage tissue. Also, experts say that running with the direct goal of getting rid of fat is pointless, since the process of burning fat cells starts with medium-intensity movements. It is difficult to include running among them, which cannot be said about walking at a fast pace.

There are three levels of cardio intensity:

short;
average;
high.

The division into groups is mainly based on heart rate values. To find out the maximum heart rate, you need to use a simple formula:

"MP" = 220- "V"; where MP is the maximum heart rate, B is the person's age.

For example, for a 25 year old boy, the maximum heart rate will be 195 beats (220-25). From the desired value, they are repelled in further calculations. Let's consider the features of all intensity levels separately.

Medium intensity

The average intensity is kept in the range of 65-70% of the MF values. Please note that from now on, all data are given for a person aged 25 years. It is very easy to calculate the lower and upper heart rate thresholds, these are 127 (195x0.65) and 137 (195x0.7) beats / min. This means that while exercising on a bicycle, treadmill, you need to make sure that the pulse does not go beyond 127-137 beats / min. For healthy people such a pulse is maintained during a leisurely run, when the ability to speak with someone who is running alongside is still retained.

Medium intensity cardio does not start the fat burning process immediately, only after the glycogen stores are depleted. If on the day of training you ate well, and before physical activity you have not yet begun to feel hunger, then glycogen will be enough for about 20 minutes. After this time, the fat cells will become a source of energy and begin to gradually "melt".

Our energy. Glucose and glycogen, what is it

Low-level intensity

Such loads are less than 65% of the MP. That is, the pulse at medium load should not go beyond the 127 bpm mark. This method of training is appropriate for the elderly, beginners, people in poor health.

High level intensity

The optimal heart rate in this case should border around the 70-85% mark. Such a load has found wide application in professional sports, during interval training of athletes. In turn, they are characterized by a sharp alternation of high and low intensity. Anyone who has experienced interval training on themselves at least once, probably felt what it feels like when the heart starts to work at its limit.

If you want to experiment with high intensity mode try the following plan:

Medium intensity 3-minute warm-up run;
short sprint at maximum capacity for 15 seconds;
slow run for 45 sec. as a rest;
such alternations of sprint / slow running should be repeated 10-20 times.

Interval workouts for weight loss at home

Choosing the right load

In this matter, you need to pay great attention to the nutritional characteristics. The fact is that the intensity of cardio directly depends on the body's carbohydrate resource. If its level is high, then you can easily expose yourself to high-intensity loads, 3-4 times a week. The day of the break between workouts will be spent on recuperation.

If a day without exercise is like a wasted time for you and you want to exercise more often, then on the rest of the days you can switch to medium to low intensity cardio. If your carbohydrate level is below normal, then you should not exhaust yourself with high-intensity cardio.

Cardio training - instructions for use !!!

Glycogen acts as the main conductor of energy for muscles. With a small amount of carbohydrates, it becomes impossible to supply the body with the necessary amount of glycogen. The body itself begins to look for solutions and starts the process of synthesizing this element from muscle tissue. In other words, by training according to a high-intensity method, without having an appropriate resource, you begin to “use” the muscles.

When to do cardio?

Some experts believe that cardio should be done early in the morning and on an empty stomach. The second part states that the training time does not matter at all: when you want, then do it. Personally, we are more inclined to the first opinion, because morning cardio, in addition to its main function, will energize the whole day. If it is impossible to set aside time in the morning, you can postpone the workout both for lunch and for the evening.

Morning cardio. pros

after a night when digestion is over in the body, glycogen levels are low. This is only a plus for physical activity, since fat will be the only source of energy in this case. At any other time, after several meals a day, you will need to spend about 20 minutes to "get" to the cherished fat after glycogen;
like any other intense physical activity, cardio awakens well in the morning, promotes the production of "hormones of happiness" that charge you with a good mood for the whole day;
morning classes save time.

Jump rope - weight loss, endurance, coordination! Skipping rope cardio training technique

Despite the lack of opportunity to exercise in the morning, believe me, daytime or evening cardio will also be very useful. The main thing is not to be lazy, and under any circumstances, carry out the training in accordance with the schedule. This is the only way to get the desired effect. Those who exercise in the evening often complain about not having a bad dream. If this problem befell you, do your best to adjust the schedule properly.

Experienced athletes practice cardio after strength training. This makes a lot of sense, because after working on power equipment, there will be no glycogen left, the energy for cardio will be supplied exclusively from fat. In this case, it is necessary to adhere to medium intensity.

Duration of training

The first cardio session should not exceed 30-40 minutes in duration. You need to start at a low or medium pace, depending on your capabilities. At the end of each week (3-4 workouts), you need to write down the weight and volume data in your diary. Such statistics will allow you to monitor your progress and, if necessary, make some adjustments. You may need to reconsider your diet, increase your cardio time, etc.

Best 15 Minute Cardio Workout for Women

Over time, they switch to 4-5 one-time workouts for 30 minutes, and then generally to a daily regimen. When you get to this high level no need to stop, gradually increase the duration of your sessions in 5 minute increments. 60-90 minutes a day is the criterion you should strive for. If even with such titanic efforts, the fat does not go anywhere, the whole problem is probably in nutrition. Proper nutrition provides 70% of success.

Output:

Cardio training is a great opportunity to improve your health and lose weight. The specificity of cardio is selected individually for each. This question depends on a person's nutrition, the state of his cardiovascular system, the goals that he has set for himself. By following the principles outlined above, you will be able to achieve the desired results. Good luck in this difficult endeavor!

Cardio training is a multifunctional "tool". They promote health, improve oxygen metabolism, help recover from strength training, and burn excess fat.

In this article, we'll go into more detail about the last plus of cardio, i.e. about the ability to get rid of excess fat. Let's try to consider different kinds cardio workouts, and when and how to use them to burn maximum fat and maintain muscle mass.

Calories

Cardio burns calories (preferably from excess fat). In complex with correct diet such workouts create a negative balance of calories in the body and help burn fat while preserving muscle.

No matter what the "sofa" theorists say, you cannot achieve beautiful figure simply exhausting yourself with hunger! And is it easy?

Of course, by correcting your diet, you can get rid of some fat, but if you want to have a truly beautiful body and your metabolism is not as fast as that of a hummingbird, you still have to sweat!

Types of cardio

You need to understand that cardio isn't necessarily about running or walking. You can choose a workout to your liking: treadmill, swimming, roller skates, stepper, stationary bike, etc. The main thing to understand is what distinguishes one type of cardio from another - the intensity of the load.

Important!

Running is contraindicated for people who are overweight (over 20 kg), because due to shock loads, the cartilage tissue in the joints of the legs is quickly worn out
Running to get rid of fat is pointless, because the process of fat burning starts at medium intensity, and this is walking at a brisk pace

There are 3 levels of intensity: low, medium and high. They are most often divided according to the pulse (the number of heartbeats per minute).

The simplest formula: 220 - "your age in years" = "your maximum heart rate" .

For example, if you are 25, then your maximum heart rate will be 195 (220-25 = 195).

Medium intensity loads is in the area 65-70% from the maximum heart rate. The maximum (195) is multiplied by 0.65 and we get about 127 heart beats per minute. For 70% pulse intensity should be around 137 (195x0.70). So, in order to achieve medium intensity, regardless of the type of activity (track, bike, elliptical trainer), you need the pulse to reach 127-137 beats per minute. Let's not forget that this is an example for 25 years. For most people, this will be the equivalent of a leisurely run when you are already sweating, but you can still have a conversation with someone running next to you.

Medium-intensity cardio allows the body to use stored fat as a source of calories, but only when glycogen stores are depleted. If you eat well throughout the day and don't feel hungry before exercising, then you will have enough glycogen stores for the first 20 minutes of cardio. For these 20 minutes, fat will not be burned under any circumstances.

Low intensity - these are the loads below 65% from the maximum. For example, for 25 years, these are loads below 127 beats per minute (195x0.65 = 127). Low intensity is suitable for people with disabilities, as well as for many beginners in the first 2-3 weeks of training.

High intensity Is the pulse in the area 70-85% from the maximum. High intensity is often used in interval training, which is recommended by experienced fitness professionals. During the "intervals" periods of high intensity are replaced by periods of low (for sure even at this moment you will still feel as if your heart is ready to jump out of your chest).
We recommend trying the following. First, a warm-up run of medium intensity for 3 minutes. Then short sprints: Running vigorously for 15 seconds, then running as slow as possible for 45 seconds. Do 10-20 repetitions without interruption.

There are the most various options interval cardio. Watch the video to understand clearly:

Notice how as your fitness improves, it will become more difficult to achieve the desired training intensity. If you have barely played sports in recent months, then even walking on a slight incline will make your heart pound at a crazy pace. However, after a couple of months of proper nutrition and training, you will need to increase your speed or incline to give your heart the same workout. It should be so!

What kind of load should you choose?

It's simple: the intensity of the cardio should match the amount of carbohydrates consumed. If you have a lot of carbohydrates, the best option there will be high-intensity exercises up to 3-4 times a week. Exercising more often will not give your body enough time to recover.

If you feel like exercising more often, just reduce the intensity to medium or low. It can be 2-3 days a week with high intensity and 1-2 days with an average.

In the case of a low-carb diet, high-intensity cardio training is contraindicated. Therefore, you should train at medium to low intensity.

Glycogen is the main source of energy for muscles. We cannot get enough of it on a low-carb diet. With a lack of this substance, the body will begin to synthesize its own glycogen from muscle tissue. In other words, for high-intensity workouts you will "burn" your own muscles!

When to do cardio?

This is where opinions differ. There are two camps: those who advocate morning cardio on an empty stomach, and those who argue that the timing doesn't matter.

Some worry that it is possible to lose muscle mass due to fasting cardio. If the human body was so fragile that it would have to digest its own muscles just because physical exercise performed on an empty stomach, we would never survive as a species.

Pros of morning cardio:
Immediately after sleep, the levels of glycogen and insulin are low, so only fat will remain the main source of energy for the body (at least this is true for low and medium intensity loads). At other times, you will need about 20 minutes to burn all the glycogen before fat is used as fuel.
Cardio is a great way to cheer up. During training, endorphins will be produced that improve both physical and mental well-being.
Well, as they say: "I did the job - walk boldly!"

If your biorhythms or work schedule does not allow you to exercise in the morning, in any case, cardio performed at a different time will give you a huge boost of vitality. The main condition is simply not to be lazy, no matter what part of the day you choose to train.

Another one good idea- do cardio after power loads... Your muscles will not burn glycogen, which will no longer be left after strength training, but fat! The intensity is again average.

It may be that after an evening of cardio, you will not fall asleep well. In this case, it is better to postpone the workout to another time.

How much to train?

Do not overdo it! It is always worth starting in moderation, say 3 times a week for 30-40 minutes. Record your weight and volume each week. If progress slows down, you should either reconsider your diet or slightly increase the duration of cardio. By "a little" should be understood an increase in workouts up to 4-5 times a week for 30 minutes, and not 2 hours 7 times a week. If you immediately load yourself headlong with hours of cardio, then you will not have "aces up your sleeve" when stagnation sets in.

Once you reach 30 minutes of daily workouts, start increasing your cardio duration by 5 minutes. You should aim for 60-90 minutes of cardio per day. If in this case the fat does not want to go away, then you are messing with food. Diet is 70% of success. You can run until you blue in the face and not achieve results.

Outcome

Like diet, cardio is not a panacea. They should be tailored to the individual and his situation, and progress should be strictly monitored and regulated through nutrition. Following the topics simple principles that we have described in this article, you are sure to achieve high results on the path to excellence.

We wish you good luck!