Cardio for weight loss. Advantages and disadvantages of the program

Cardio for weight loss are definitely the best and most effective way of all. Judging by the numerous reviews about the ineffectiveness of such training in the media, it can be assumed that not everyone knows what kind of exercise and how to properly conduct. In this article, the reader will learn what it is, and get acquainted with the basic exercises.

Cardio for weight loss. Advantages and disadvantages of the program

Breaking myths

Classes at orbitrek or a treadmill - this is not the only cardio to burn fat, which are subject to beginners. Therefore, attached to this fitness machine is not necessary, and lose heart in the absence of opportunities to exercise them. After all, the very notion of "cardio" laid transcript that activity must be associated with an increase in heart rate. And it is quite possible to perform even a kilogram dumbbells at home.

A positive effect on weight loss is music for cardio. Correctly picked up pace make the whole body, including the heart, to work in unison. Will only make a set of exercises and follow to the target.

Cardio for weight loss. Advantages and disadvantages of the program

Individual cardio

Intensity aerobic exercise for each person is individual and is calculated taking into account the age of the beginner athlete. Calculation of cardio for weight loss is pretty simple. The maximum pulse frequency (MPP) of a person is calculated by the formula: 220 - "a person's age."

For example, for twenty-five athlete - this figure will be 195 (220-25), and for 44 years - 176 (220-44). Further, it is possible to calculate the effective pulse rate at which begins to burn fat. There are three categories of intensity, which is set a certain heart rate and the time allotted to conduct classes.

  • low intensity: 50-65% of the MPP;
  • average intensity: 65-75% of the MPP;
  • High Intensity: 75-90% of the MPP.

Features of the control

Pulse when necessary to keep the cardio in the desired range, it is very difficult to do without improvised. Options to control the heart rate is not very much, and the effectiveness of training is necessary to use one of the tips.

  1. heart rate monitor. The best option for any athlete. Set the desired frequency band for exercise, you can start classes. The apparatus notifies the audio signal if it is observed an increase or slowing of the heartbeat.
  2. Normal stopwatch will calculate the approximate heart rate. A minute spent on measurement is not necessary, it is sufficient to remove the data for 6 seconds, and the result multiplied by 10.
  3. Some people feel the rhythm of your body, spending cardio to burn fat. A slight haze in the eyes and knock on the temples make it clear that the heart is working at the limit and need to rest. But whether it is necessary for an organism?
Cardio for weight loss. Advantages and disadvantages of the program

Preparing for action

In the initial stages of training not necessarily go to the gym or a jog through the park. Unprepared body in the first two or three months of training you can get burn fat, not leaving your TV. Cardio for weight loss in the home require that the presence of sports equipment. No matter what it is - a dumbbell, expander, hulahup, bag with cereals or simulator "butterfly". The main thing that they have provided at least some strain on the body - weight, resistance or discomfort. Music cardio selected foreign athlete to not be distracted by the fact of what the song says. Should look to the modern disco music, its tempo of 150-160 beats per minute is suitable for most beginners. No classic and rock music - they relax and do not give a fine to deal with.

Exercises for beginners, sedentary people

Cardio at home with the sports equipment should last at least 40 minutes but not more than an hour at low intensity. Rest between exercises should not exceed three minutes. All exercises are performed in the 6-10 sets of 50 times without stopping, but with a frequency of two seconds at a time. A break between sets - up to one minute.

  1. Ups dumbbell (just 1 kg) upward with both hands.
  2. Mahi hands in hand with dumbbells. Performed on the chest, arms straight, parallel to the floor.
  3. body leaned forward - to seek his hands touch the floor.
  4. Squatting on a chair. Back straight, feet parallel to each other, the pelvis is retracted. Referring to the chair, you need to quickly get up. In no case did not sit down.
  5. Light pressure on the abdominal muscles. Lie on the floor, face up. Straighten the body, straight arms make for a head. Without bending your elbows to move them forward, trying to get his hands knees. For this action, the body will have a little lift from the floor. Return to the starting position.
Cardio for weight loss. Advantages and disadvantages of the program

The average level of fitness

Cardio for weight loss at home for people who lead an active way, requires loads of average intensity on the heart. Dumbbells can not do here, you need to include in the work of the largest muscles in the legs. Naturally training will take place outside the home.

  1. Fast walking (6-7 km / h) in the slope of the track with a gradient of 6-8%.
  2. Walking up the stairs - 90-100 steps without stopping to be overcome in no more than two minutes. A break of 2 minutes is enough to get back to the starting position. Perform 5 sets.
  3. Full squats holding support arms. At least 30 times in the approach.
  4. push-ups in the emphasis lying.
  5. Jumping rope (not more than five minutes).
Cardio for weight loss. Advantages and disadvantages of the program

High intensity level

In fact, it is the start for any athlete who decided to spend the cardio. Program here tougher, but otherwise disperse the pulse fail. A high level can be achieved both in the gym and at home. Of course, can not do without music - the body need a drive, and the athlete must provide it with a vengeance. It is also recommended to stock up on water, which is needed to cool the body.

The gym is fairly easy to raise the heart rate on the treadmill. A ten minute jog will suffice. Keep it at a given temperature can be a brisk walk uphill (8-12% gradient). When the pulse becomes weaker need to switch to run (2-3 minutes to return the body to the desired state). To tempt fate, running on the track more than 40-50 minutes is not worth it. On the day of such training abound.

Sprint classes at the gym

Cardio for weight loss in the gym can be carried out without the treadmill. Quite popular among the youth sprint (street workout) will quickly get rid of body fat. You will need a bench height of 40 cm from the floor and shestnadtsatikilogrammovaya weight (dumbbell amiss, but it is necessary to work carefully). All exercises are performed without a break, one after the other. At the end - a break for 2-3 minutes, and everything on a new circle.

  1. Run 20 push-ups, if there are difficulties, stress can make your knees to the floor.
  2. Take the dumbbell with both hands, by submitting the body forward and just sat down. Straightening his back and legs, swinging the weight you want to display on the straight hands up. Hold the weight over your head, go back to the starting position. 20 enough strides to pulse went up. If there are problems with weight, you can take the weight easier, but it does not give the body to relax.
  3. High jump performed quite simply, the main thing - after Jumping on the bench to keep his balance and not fall. Then return to starting position. Ideally, you want to make 50 jumps. But not everyone will be mastered, so the amount of each adjusts to himself, but not less than 20
Cardio for weight loss. Advantages and disadvantages of the program

Rigid cardio at home

Powerful cardio house is not everyone's strength. It is important to the motivation that will make move away from the TV and will hold classes on a daily basis. Naturally, no breaks between exercises should not be. Everything is done consistently.

  1. Squatting with weighting - a couple of minutes without a break.
  2. push-ups with a high intensity.
  3. Twisting on the floor from a lying position - for the abdominal muscles.
  4. leaning forward with weighting.
  5. Lifting dumbbells up.

In addition, the need to perform daily rotation hulahup - 20-30 minutes a day, and exercise "strip" - 5-10 minutes standing on hands. These exercises can be devoted to the end of the training, because they are not that intense. Also, many exercises can consult professional trainers in the media. Most importantly, what you should pay attention - this is the intensity of the performance, it shall hold a high pulse.

Cardio for weight loss. Advantages and disadvantages of the program

Finally,

The article does not say anything about what is, after cardio. In fact, it is better for two hours and not eat anything. After cardio forced to take energy from the body fat, even if recovery of the body is due to excess fat. In two hours you can eat, as it will be necessary to weary body. It is recommended to take high-protein foods - protein, beef or chicken, cottage cheese, lentils, unsweetened fruit and vegetables.

It is worth paying attention to the fact that prior to exercise two hours it is better not to eat anything. Firstly, it is necessary to deprive the body to produce energy products. Secondly, the food remains in the stomach and esophagus, is remind yourself during an active workout.