What is cardio workout, and what is it for?
Many people feel any intense cardio and load very upset when for some time, they have not managed to get rid of excess weight. This article will clarify and explain what a cardio workout and will help you choose appropriate exercise for effective weight loss.
Given an order to know what a cardio workout, you need to get input data for the load intensity, without which it can not do in the course of employment. This is done so that everyone could see the difference between the loads and to understand how effectively it burns fat.
High intensity training is the most effective among other species. He gives a short-term burst of energy in the human body, causing the work to the maximum heart rate and metabolism. Naturally, this leads to an intense fat burning. However, after this burst the body gets tired easily, and it takes time to normalize the processes in it.
Low intensity at a constant pace loyal affects the human body. But the rapid burning of fat should not count, and the organism is able to adapt to such a load.
relationship with the pulse of
As is known, for each age group there is an individual program of cardio workouts. The fact is that with age, the human heart becomes weaker and more susceptible to stress. the concept of "enterprise" was introduced so that (maximum heart rate), which is calculated by the formula: 220 - (age). For example, a man 40 years old. Then his maximum heart rate is equal to 220 - 40 = 180 beats per minute.
Conducted numerous studies around the world reduced to the fact that in order to burn fat in the human body at low intensity training is necessary to keep your heart rate in the range of 60-75% of maximum heart rate. Fat Burning at high intensity is faster, but jeopardizes the functioning of the heart, because it must operate at a frequency of 75-85% of MP.
What is a cardio workout?
Vocabulary that cause increased heart rate, and also capable of maintaining a predetermined rate, usually called cardio. Naturally, a lot of exercise, and each of them differently affects the functioning of the heart. Not necessarily it should be running, swimming, cycling or skiing. Cardio training to burn fat may well be even builders who need to pick up on the ninth floor of the stairs 50 bags of cement. Any exercise which causes increased heart rate, outputting body from rest, usually called cardio.
A useful tool for those who want to lose weight fast
Calculate the effective heart rate for cardio will not be any problems, but to raise it to the desired frequency and hold during the execution of the exercise is impossible without an accompanying instrument. In such cases, the heart rate monitor will help athletes, whose task is to determine the heart rate. The device is not very cheap, but in everyday life is very practical. In addition to calculating the rate of heart beats, the device is capable of supplying a signal to the owner, if the pulse has fallen below or risen above the preset thresholds. Expensive device can replace conventional stopwatch, but the difficulty can arise with an accuracy of calculations. However, it is still better than to perform cardio and do not know your own heart at the same time.
The usefulness of cardio for the body
Seeing that this cardio workout, you need to understand how useful it is and whether it makes sense to spend on it one time. In the media, a lot of mixed reviews on the effectiveness of stress on the heart. For example, strengthening the cardiovascular system and reducing the risk of heart attack is questioned by many research institutes around the world. In fact, according to statistics, the high death rate among older runners while jogging. But the effect of burning fat through cardio and low-calorie diet is described in many scientific papers and is not questioned. Also, all those involved in improved overall health, sleep has become stronger, and the body needs less time to recover.
On the women
Just how useful running, many articles written and filmed many documentaries. However, many people have begun to run in the mornings or evenings, after a few months of daily exercise may have noticed the absence of any fat burning effect. What's the matter, because all around the claim that running - the solution to all problems. You may need cardio training in the hall because of the presence of special tools?
Problems are actually a few, and they all depend only on the runner. First, the intensity of the workout. Light jogging to fast walking pace (6-8 km / h) in the first days of training will cause the pulse to increase to 60-70% of the MP, but over time the body gets used, and the load on the heart is reduced significantly. Second, lack of motivation. Get up in the morning for a jog - it is an effort, but still need to force yourself to inconvenience the body, running with the acceleration or over rough terrain.
Which sport to choose?
Why not combine business activity with pleasure - at the same time lose weight and get fit, learn to dance or fight, even to achieve any results in sports. After all, and it appears in the media the general systems, the purpose of which - the cardio workout for weight loss in boxing, swimming, bodybuilding and other popular sports. The main thing is that any training included intense exercise at least 40 minutes. Also not recommended to engage in more than one hour, because the body also needs rest. Do not count on the efficiency of one or two classes per week. At a minimum, you must go to the gym 3-4 times a week.
Great popularity among the population have the power gyms, in fact proved that the combined cardio and weight training make fat burned efficiently. The fact that it is in the process of muscle burning fat - the more muscles and the load on them, the more efficient the process of losing weight. However, most athletes look massive and have a body fat, the reader will notice. Yes, this is true, the athletes in the race for muscle mass consume too many calories, but when they go on a diet, and excess fat will leave a very short time, however, a set of muscle mass will stop.
Cardio training for girls in the power room will also be interesting. After all the work with the iron will cause their bodies secrete hormones responsible for muscle growth, albeit in small amounts, but they are sufficient to create a body bump and Squeegee excess fat.
Treadmill - the solution to all problems
It treadmill installed in the gym, considered the best solution for any athlete. Cardio workout for fat burning on such a device is achieved due to the specific features of mechanical devices that are not possible during normal jogging in the park.
Treadmill lifting angle is able to change from 1 to 15%. It is quite enough that even at the maximum non-RunFast step raise his pulse. Rotational speed of the belt is also adjustable - can be up to tenths adjust the speed of 0 to 15km / h. Treadmills are equipped with heart rate monitor, by means of which the load is monitored. If the gym is no treadmill, no problem! Perhaps there elliptical trainer or velomashina. They are quite suitable for training.
Cardio at home
Many people who want to lose weight and are unable to attend gyms, will be useful for cardio training at home. Come to the aid of the exercise of triathlon, which instantly raise their heart rate and lowering it until the very end of the session. Press rod to the breast - the first basic exercise - is replaced by push-ups, to be performed with high intensity. Squats completely interchangeable conventional squats - this exercise is able to remove a lot of fat. A lot of fitness trainers here deadlift exercise is recommended to replace the out of the box called "frog". It consists in the following sequence of actions:
- From the start standing position you need to squat down, fixing his hands on the floor.
- While holding hands on the ground, you need to push your feet and straightening his back, move back to the socks maximum distance. Hold for a few seconds in this position.
- Then return to the starting position, the reverse steps.
Static exercise on cardio
And if cardio workout exercises which have been discussed above, became in some point ineffective, then it is time static exercises. At first glance, it seems too static a very simple, and believe in its effectiveness is weak, but the start of classes, many will be forced to admit that the static exercises much harder to dynamic movements.
Static exercise "bar" refers to one of the classic yoga poses. Exercise engages the work all the muscles of the body, a constant voltage which can cause increased blood pressure, and accordingly, and start the process of fat burning. For the adoption of a basic plank position you must lie on the floor, focusing toes and forearms on the floor. The body should be straight and your elbows - located just below the shoulders. In the initial stages of more than one minute, hardly anyone from beginners will stand in this position. But this exercise is enough to switch on time with dynamic movements.
Knowing exactly what cardio exercise and what exercises with its help will quickly get rid of fat, you can safely proceed to their targets. The main thing - keep in mind that any load on the body affects the cardiovascular system, which in any case should not be overloaded, otherwise getting rid of one problem, you can buy another.