What is cardio training and what is it for? Cardio training: how to do cardio correctly? Proper cardio workout

Cardio training is primarily aimed at training the heart muscle. This is an important part in bodybuilding because... Many people neglect these workouts. And they are very important for the health of the cardiovascular system. In this article we will look at the main myths and give recommendations for this type of training.

Cardio exercises include: running, walking, jumping, cycling.

Cardio training has become increasingly popular lately. Sometimes when visiting Gym During rush hour, it can be difficult to get to a free treadmill or. Many trainers argue that some guests, when practicing on their own, only waste time and energy aimlessly, and sometimes can even act to their detriment.

How to extract maximum benefit when exercising on cardio equipment and what should be taken into account during training?

You need to understand that cardio training is not aimed at muscle development, but at the cardiovascular system. Cardio training can only be beneficial if a person exercises correctly and regularly monitor your pulse. Otherwise, you can cause serious harm to your health.

Preparation

Before cardio training, you should definitely find out your heart rate limits.: upper and lower stage. The most accurate way to do this is to undergo a computer examination, which will show the state of the cardiovascular system and give an idea of ​​​​the permissible blood pressure during exercise. To find out the upper and lower limits of your heart rate without a computer, you need to subtract your age from 220. If the resulting number is multiplied by 65%, we get the lower acceptable limit, and multiplied by 85%, we get the upper limit.

Almost all types of modern exercise equipment are equipped with a sensor that detects the pulse; professionals also recommend using additional equipment. In order for the simulator to determine the exact pulse during exercise on a treadmill, the athlete’s palms must lie motionless on the handrails, which is, in fact, extremely difficult to do.

Five myths about cardio training

• First myth

“Cardio training is a much better burner.” excess fat than lifting a barbell."

Shortest path to slim figure- a combination of aerobic and strength exercises. Some women mistakenly do only cardio for two reasons.

Firstly, it is believed that aerobic exercises directly use fat as energy fuel, while strength exercises use only blood sugar and glycogen (sugar “stored” for future use in the liver).

Second: in 45 minutes of training, aerobic exercise “burns” much more calories than strength training of equal duration.
Yes, true - aerobics uses subcutaneous fat reserves as fuel, but blood sugar and glycogen also come into play! Science has proven: During the first 20 minutes of aerobic training, only blood sugar and glycogen are consumed. And only then does the burning of fat begin.
Aerobics “burns” more calories in the same workout time. However, there is another truth: strength training significantly increases your metabolic rate during rest. For those who do not understand: at rest, our body gradually “burns through” our fat in order to provide energy for the physiological functioning of our body (heartbeat, digestion, breathing, etc.). Strength training dramatically increases the rate of fat consumption during rest, the consumption itself depends on your muscle mass. For example, ten kg of muscle requires 500-900 additional calories per day, which is equivalent to one day of complete fasting per week!

Conclusion:“burns” fat during training, but practically does not affect fat consumption during rest. Strength training is not so powerful in “burning” fat, but it seriously stimulates resting metabolism.

By doing both, you will greatly speed up your weight loss.

• Second myth

“The more aerobics, the better”

Scientists have discovered that although aerobics “burns” fat, after an hour of exercise the body switches to muscle tissue. And instead of fat, protein amino acids burn in the fire of metabolism. After two hours of cardio training, the body loses up to 90% of leucine, an amino acid that determines muscle growth. says: “Trying to achieve “relief”, I decided to push the aerobics and extended the aerobic training to an hour and a half. Immediately the muscle strength dropped and they lost their usual elasticity. Since then, I have been doing aerobics for no longer than 45-50 minutes.”

• The third myth

“Start with cardio and then move on to strength exercises»

Everything is the other way around. For strength training to work, you need to use heavy weights., with which you can do no more than 6-12 repetitions per set. If you start with cardio training, you will use up glycogen, and this will lead to a drop in muscle strength. As a result, you will not be able to develop the training intensity that requires muscle growth. You need to start with hardware, and this will greatly help your aerobics. Strength exercises will deplete carbohydrate reserves and therefore “fat burning” will begin not after a quarter of an hour, but almost immediately after the start of aerobic training.

• The fourth myth

If you start overeating, you will have to extend the duration of your aerobic training beyond a reasonable time. In the end, this will lead to overtraining, and that’s all. It's better to do this: increase the intensity, not the duration, of aerobics in the next two workouts. Then you need to return to your normal intensity level. However, the best thing to do is to subtract the extra calories you eat from your next meal.

• Fifth myth

“Increasing the volume of cardio and strength training with light weights contributes more efficient combustion fat."

It has already been said The best results in “burning” fat come from a combination of aerobic and strength exercises. In the case of hardware, the load differs from the load. Light weights do not stimulate the growth of muscle tissue, but its quantity, as you know, is a fundamental factor in “fat burning.” So, the main rule remains indisputable: you need full-fledged strength training with heavy weights (6-12 repetitions per set).

Answer to frequently asked questions

• How long do you need to study?

Experts advise: at least 30 minutes three to five days a week. But we are all busy people and cannot always find these 30 minutes in our schedule. Especially when we work and want to spend time with our family. That's why you can combine cardio training with work. For example, when you come home from work and you need to go downstairs or go up to the top of a multi-story building, use your own feet and steps rather than the elevator.

• What workouts are best for weight loss: running, walking, cycling?

Each of these types of loads will have its advantages. It all depends on what you enjoy. This factor is key when choosing the type of cardio training; thanks to it, you both lose weight and do not become physically exhausted.

• When should you do aerobics to lose weight quickly?

We recommend 2-3 times a week traditional cardio training at a moderate pace for 45-60 minutes, and two more times - interval training . You should do strength exercises at least 2-3 times.

• What exercise regimen will help you maintain the lost weight?

So that the kilograms don't come back, it is enough to train 3-4 times a week for 45-60 minutes at a moderate pace. Maintain your heart rate at 65-70% of maximum. Practice interval training only for variety.

• Which exercise machine is the most effective?

The one you like! Weight loss is determined by the length of aerobic training. The more there are, the greater the weight loss. You can last longer on your favorite exercise machine, than on the one you can’t stand.

• Cardio training is beneficial if a person does it correctly, that is, you need to monitor your pulse.
• During training you need to constantly monitor your heart rate. For this reason, many advise using additional equipment during training, this is especially important for those who have a tendency to increase blood pressure or problems with the cardiovascular system.
• Before training you need to determine your goal: active training heart or weight loss. In the first case, the training should be more intense (heart rate at 85% of the maximum upper mark), but shorter in time (on average 15–20 minutes. If the goal is to lose excess weight, then you need to prepare for a training session of 40–60 minutes, but with a lower intensity - 65% of the upper limit of the pulse.
• It's best to start with 10-15 minute sessions with low intensity.
• When choosing a time of day for cardio training, it is worth remembering that degree of load in the morning and evening time is different. In the first half of the day, the intensity of exercise should be lower - approximately 100–110 beats per minute for beginners, and 120–125 beats for regular gym visitors. Evening training should take place in a more intense mode with a pulse of 130 beats for beginners and 140 beats for advanced ones.
• Only a gradual increase in the load and intensity of training loads can ensure safe and effective training. If you follow it, then within a month, with the same exercise regimen, the pulse will be much lower, which means it will be possible to increase the degree of load. To move to a new level of intensity, you can use the so-called “verbal” test: during training, the person must be able to speak calmly. And then, as professionals point out, you can gradually increase the load.

Cardio workout

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1. Improved heart function. The heart muscle should tense just like the others. Regular and controlled increase in load leads to an improvement in the blood pumping process and a decrease in resting heart rate.
2. Lung health. Cardio exercise strengthens the muscles involved in the breathing process. As a result, the work of the lungs is simplified - breathing becomes easier.
3. Improved blood pressure. Aerobic training helps increase the number of red blood cells that provide oxygen transportation. Exercise lowers cholesterol, helps burn calories and maintains blood vessels in normal condition.
4. Improvement. Exercise increases your metabolic rate. This responds by quickly melting accumulated fat deposits and preventing the emergence of new reserves.
5. Improvement hormonal levels . Aerobic training promotes the production of hormones that prevent the onset of depression. Psychologically, life becomes easier - a trained person can endure stress more easily.
6. Deep sleep. People who practice regular cardio fall asleep faster. In addition, their sleep is deeper and better quality - thanks to the balance of sleep phases, the body is completely restored.
7. Improving the condition of bone tissue. Half an hour of cardio several times a week improves bone density. This is especially true for older people. Very common reason hospitalization – femoral neck fracture. Strong Bones improve the sad statistics.
8. Preventing diabetes. Aerobic exercise improves muscle tissue's ability to process glucose. Thanks to exercise, blood sugar levels are maintained at the proper level - the number and amplitude of its surges are reduced.
9. Increased stamina. For many athletes this is the main reason. Cardio training increases the body's ability to store energy and use it sparingly.

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When losing weight

The mechanism of weight loss is based, first of all, on the body’s ability to store quickly accessible energy. The body takes this energy from carbohydrates and stores it in the form. To begin to melt fat, you must first use up glycogen, which is stored in the muscles and liver.

For this reason, effective cardio training must be either long-lasting or intense (interval). In a fat-burning context, it is best to give yourself aerobic exercise immediately after anaerobic exercise - after strength training, where glycogen is exhausted. Another good option is in the morning on an empty stomach, when glycogen stores are also depleted.

Example. Many people run regularly. But their run lasts 20-30 minutes. The intensity of jogging is low. During this time, the body manages to deplete glycogen reserves, but does not have time to get to fat. With the first meal, glycogen stores are replenished. To get a fat-burning effect, you need to jog for at least 40-50 minutes.

With any cardio activity, it is imperative to eat properly. You can't get it without slender body. Yes, a deficiency is theoretically possible even with an illiterate diet. But at the same time, it will be quite difficult to keep count, and it is also very likely that you will feel a constant feeling of hunger, since if the entire diet consists of fast food or sweets, it will be small. With a proper diet with plenty of protein and complex carbohydrates you will be full all day and full of energy.

Important! Cardio training and proper nutrition go hand in hand.

What does science say?

What is more effective – cardio or strength training? A group of researchers gathered test subjects and divided them into 4 groups:

• control;
• doing 30-minute walking 5 days a week;
• training for half an hour on exercise machines 5 days a week;
• mixed - those who practiced 15 minutes of strength training and 15 minutes of aerobic training (also 5 days a week).

The experiment lasted 12 weeks. The best results were shown by groups 4 and 3 – minus 4.4% and 3% fat, respectively. Strength and combined training turned out to be more effective than pure cardio. You can read more about the study.

No less interesting is a study comparing the effectiveness of aerobic exercise and diet. More than 400 women participated in this experiment, which lasted about a year. As in the previous case, the participants were divided into 4 groups:

• practicing diet;
• doing 45 minutes light cardio 5 days a week;
• combined;
• test.

Results: after a year, fat loss in the 1st group was 8.5%, in the 2nd group – 2.5%, in the 3rd group – 10.8%. That is, the most effective strategies were diet and a combination of proper nutrition and aerobic exercise. But what does cardio training in its pure form give? Cardio alone leads to minimal fat loss. If at the same time you run into a calorie surplus during the day, you can completely forget about losing weight in the long term.

Let us make a reservation that the experimental loads were moderate. If the training had been less gentle, the results would probably have been different. But in any case, the study shows greater effectiveness of combining training with diet. Read more about the experiment.

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Types of Cardio Exercises

There are a lot of types of aerobic training - from running to dancing and pottering in the garden. The most popular options:

• walking, including;
• low- and medium-intensity running;
• swimming;
• a ride on the bicycle;
• circuit training;
• step aerobics;
• jumping rope;
• classes on the orbit track.

Do not forget to make sure that the pulse does not go into the anaerobic zone (over 80% of MHR). This indicator is quite easy to achieve for poorly trained people with, for example, intense circuit training.

Relationship various types cardio with calorie loss is shown in the table (indicators in kcal burned in 30 minutes):

Which workout should you choose?

The choice depends on the initial state of the person and the tasks that he sets for himself. The most popular option is running. But it is not suitable for those who suffer from overweight. Heavy weight creates pressure on the knees - after a while there is a high probability of serious problems.

Regardless of potential problems, you need to choose based on the effectiveness of training, which is demonstrated in the table above. The most effective options listed are jogging, elliptical, swimming and jumping rope.

The choice is also tied to the capabilities of those involved. For various reasons, going to the gym or running in the park is not available to everyone. In this case, home training is preferable.

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What is important to consider when doing cardio at home? The same aspects as in other cases - tracking heart rate, tracking lost calories, taking care of joints. If you don't have a heart rate monitor at hand, you can focus on your breathing. If the load is too high, it will go astray and it will be difficult to talk.

There are a lot of exercises in the home athlete's arsenal. For example:

• Jogging in place is a good alternative to regular running. “Run” by intensively trampling from foot to foot, alternately raising your knees, with your heels touching your buttocks - diversify your training.
• Jumping in place – Alternate quick, shallow jumps with squat movements.
• - crossfit exercise.
• Elements and dances.

It's great if you have an exercise bike at home. Without taking up much space, it will help cope with overweight and other problems that fall within the “competence” of cardio. The abundance of aerobic exercises leaves no reason to give up cardio exercises - you can do it in any conditions.

Contraindications

Cardio training is contraindicated for people who have suffered a stroke or heart attack. Those who suffer from high-grade hypertension should not put a strain on the heart. In their case, only light gymnastics.

Before you start training, you must take into account the condition of your joints. Intervertebral hernia, sore knees, recent surgeries or fractures are reasons to approach the issue very carefully. Asthmatics and people suffering from obesity should also consult a doctor.

You cannot train when:

• ARVI;
• acute allergies;
• menses;
• stomach and duodenal ulcers;
• exacerbation of chronic diseases.

In addition, the intensity with which experienced athletes work is contraindicated for beginners. You need to start with light loads, gradually increasing them and your level. In this case, you need to remember the heart rate range.

Cardio is a word well known to all athletes involved in any sport: from athletics to extreme strength. The second meaning of this word is aerobic activity, and it is the object of many myths, jokes and even training systems. This is where the term “cardio training” comes from. Let's see why it is interesting to many athletes.

From a biochemical point of view, cardio is a general name for all types of exercise performed through an energy exchange process called “aerobic glycolysis.” During cardio training, oxygen enters our body and oxidizes glucose, from which energy is released. It is this energy that ensures the maintenance of human physical activity for a long time.

This is the difference between cardio training and strength training, in which the release of energy occurs through a different method, oxygen-free, or otherwise anaerobic.

Types of Cardio Training

To avoid any possible confusion, let's look at the most popular types of cardio and talk about how they are mixed with strength sports.

1. Running (can be replaced by brisk walking) is a great way to warm up in the morning, recharge your batteries, ventilate your lungs and the entire body as a whole, and at the same time burn a couple of hundred calories. The condition for such training is to not run too fast so as not to become completely exhausted. On the other hand, it shouldn't be an easy walk that won't even make you sweat. You need to tune in to your own optimal rhythm and run three to six times a week, setting aside an hour or an hour and a half for this. This will not only strengthen your body, but also help you become drier and more toned.
2. Swimming - best view cardio, since in this case it is difficult to exceed the maximum tension limit. You don’t just need to stay on the water, but swim for fun, completing your workout with a 200-500-meter swim without stopping. Such cardio training can bring literally fabulous results. This is because, unlike running, swimming limits breathing. The body perceives this as a signal and begins to strive to increase the volume of the lungs, which means that the supply of oxygen to the entire body will improve. Additional benefits - strengthening immune system due to contact with water. Muscles in water relax and recover faster. Just like marathon runners, swimmers have a much lower release of lactic acid into their muscles, so people who strength train with iron have the opportunity to train even more productively.
3. Treadmills and exercise machines simulate running. This kind of training takes place indoors, which is pretty bad. If there are no options or if the simulator is installed at home, you can train in this way, but it must be taken into account that the lack of sunlight and clean air rich in oxygen, with increased stress on the heart and blood vessels, requires such training to be strictly dosed.
4. Circuit training, otherwise called " functional training“These types of training arose quite a long time ago, but became popular no more than a year ago. Their essence lies in performing strength training with a weight significantly less than what bodybuilders use - five or even ten times less than the usual working weight, but the exercises are performed in a circle three to five times, without rest. This looks quite attractive, but it is not only a colossal load, but also a high danger for blood vessels and the heart. However, it can be clarified that this danger occurs only for a person who does not have the appropriate training and is unfamiliar with the technique. The lungs of such a person have not yet acquired the skill of supplying oxygen to the body in a critical mode for 15-20 minutes at a time.

For clarity and specific numbers, look at the infographic:

Who needs cardio training and why?

1. It can be recommended to all elderly people, as they help maintain the cardiovascular system in order and prolong life.
2. When exercising the goal of building muscle mass, cardio training is undesirable, since it causes an effect on muscle growth that is opposite to hypertrophy. But, since it is impossible to build muscle and burn fat at the same time, during the fat burning stage, include cardio in the training plan together with strength training desirable as it will make fat burning more efficient.
3. If you have set a goal to lose weight, it will be very good to add cardio to your strength training exercises, although cardio itself is not the best way to lose weight.
4. Cardio training is good if you are involved in cyclic sports and you are required to develop endurance.
5. Cardio is good for recovery. With light loads, recovery occurs more quickly.
6. Many people advise using cardio training as a warm-up - to warm up the body for 5-7 minutes before starting a workout. Although this is not exactly cardio, but rather a regular warm-up.

Cardio training is not the best way to lose weight

This is a fairly popular misconception among women involved in fitness: hoping to lose weight and being afraid to “swing”, in all the fitness rooms of the world they storm ellipses. But you don’t have to worry - it’s simply impossible to “swing up” without hormones and steroids. But if cardio training is used exclusively for weight loss, then this is indeed a misconception, and a very common one at that.

Indeed, in 45 minutes of cardio training you can burn more calories than during the same duration of strength training, but for weight loss the overall effect will be worse. Strength training works differently - it burns fat not during training, but after it during the rest process, which significantly increases the overall metabolic rate. Thanks to strength training, you will gain even a small amount of muscle, for example, 5 kg, but they will already require adding 250-400 additional kilocalories per day to your regular diet. As a result, it becomes easier to maintain some calorie deficit and burn fat on a consistent basis.

The maximum effect for burning fat is observed when combining full strength training with cardio training. Fitness experts recommend doing 2-3 strength training sessions per week to lose weight and adding 2-3 cardio workouts lasting 45-60 minutes, and it is better to choose different days.

When is the best time to run?

1. Run on an empty stomach

Modern research has found that exercising for 30-60 minutes in the morning, immediately after waking up, allows you to burn three times more fat than similar exercise at other times of the day. The fact is that the main source of energy for the body throughout the day is carbohydrates coming from food. During night sleep, these reserves are depleted by the body. Therefore, when a person wakes up, carbohydrates no longer play their energy role and fat begins to be used for energy.

Interestingly, morning workouts increase your metabolism throughout the day, so after working out on an empty stomach, your body will burn more calories throughout the day.

Attention! It is definitely worth considering for those who have good muscle mass that training on an empty stomach is contraindicated for them, since if there is a lack of fat, the body will begin to burn muscle. So this method of losing weight is only suitable for those people who have something to lose, that is, there is excess fat mass.

In the state of Kansas, studies were conducted that showed that during a morning workout, one kilogram of fat was oxidized faster than if physical activity was revealed towards the end of the day. A cyclist who pedaled in the morning before breakfast burned 60% more fat than one who exercised at lunch.

For muscular people who want to improve their muscles, running in the morning on an empty stomach is contraindicated. In general, running in the morning is good, but in terms of losing muscle instead of fat, doing cardio on an empty stomach is bad. Therefore, you can create the following morning jogging schedule for yourself:

• get up early, no later than 6-7 am;
• have a light snack without meat, for example, eat 4-5 boiled eggs with a glass of juice and bread;
• after eating, take a 30-45 minute break;
• go for a run.

So, for those who want to get rid of excess fat mass, it is advisable to run in the morning on an empty stomach, and if running is considered as a way to develop muscles, it is better to eat before cardio.

2. Cardio before strength training

For men seeking to gain muscle mass, aerobic activity in any form one to two hours before working with iron is absolutely contraindicated. Cardio done before strength work will lead to depletion of glycogen reserves, as a result of which you may simply not have enough strength for the last two or three repetitions, the most effective ones, which stimulate growth most of all. Another argument for not needing cardio before exercise is that running leads to decreased protein synthesis and increased protein breakdown. With strength training, the opposite happens: protein synthesis remains at the same level or increases slightly, but protein breakdown increases.

Thus, it turns out that after cardio training, protein synthesis, which refers to the human body’s ability to form new muscle structures, decreases, and if you then go to strength training, your ability to build muscle mass will decrease significantly. Therefore, cardio, especially for a long duration, leaves its mark on muscle progress. For women who do not want to have large amounts of muscle, who train at low intensity and with light weight, you can easily afford a 20-25-minute jog.

Thus, before training, cardio training may well be carried out, but after it it is necessary to wait a certain time - 2.5 - 3 hours in order for the glycogen depot to be restored. The correct diet and the use of appropriate sports supplements, such as carbohydrate-protein shakes or gainers, will speed up this process.

3. Advantages and disadvantages of cardio after strength training

Such cardio workouts are more beneficial than those performed before strength training. The reason is that during strength training, glycogen stores are not as depleted as during aerobic activity. So after completing your workout, there will still be a sufficient amount of stored glycogen in your muscles, and you will be able to run your race at a high level. You can get even more effectiveness from cardio if you wait two to three hours after class, eat, and only then go for a run. In this way, you will quickly replenish glycogen reserves, the breakdown of proteins will be stopped and the body will be ready to put all its efforts into a run, because it will no longer have to worry about restoring “post-workout holes.”

Best results from cardio

Everyone wants not just to run, but to achieve certain results - to improve their physique, heart function, etc. Therefore, to achieve these goals, you need to know exactly the time of your intended run and plan your runs accordingly. You can follow these tips:

• if you plan to train your legs in one of the strength training sessions, then cardio should be done away from this day, for example, training your legs on Monday, run on Thursday or Friday;
• Do cardio training on days when you don’t have strength training;
• If you can’t set aside separate days for jogging, practice jogging after finishing your workout.

If the body is 100% charged with energy, you will get much more benefits, that is, an increase in muscle mass, an improvement in appearance.

What pace should you run for cardio?

The intensity of running must be calculated using a formula that is tied to the maximum heart rate (HR max). This frequency is defined as follows:

Heart rate max = 220 - age.

So, for a 17-year-old person, the maximum heart rate is 220 - 17 = 203. During cardio training, the pulse should be from 65% to 85% of the calculated maximum.

They also often talk about the pulse zone for fat burning (most likely because it is often noted in fitness rooms on cardio equipment). This zone is also determined individually by testing with a gas analyzer. This norm is slightly lower - it is 60-70% of the maximum heart rate. For the average 30-year-old person, the norm is 115-135 beats per minute. However, we must not forget that cardio training is not particularly effective for burning fat.

Should you eat after cardio training?

Many believe that eating after a race is like death, because it undoes all the work done so reluctantly. If you think this way, you need to reconsider your point of view, because it is wrong. If you don't eat after a run and instead go hungry, your body will begin to develop a tendency to store fat. Therefore, you should definitely eat right. This doesn't mean that after running you have to bury yourself in the candy department. Proper nutrition includes the following foods: protein cocktail, fish, chicken, brown rice, buckwheat.

How long do you need to run to burn 1000 calories?

The information below comes from an American magazine dedicated to running and weight loss. It traced the connection between fast food consumption and running, that is, how much you need to run to compensate for various foods. The results were as follows: if a person runs at a speed of 7-9 km/h, that is, at a moderate pace with a heart rate of 65-75% of the maximum, then with an average build (70 kg) he burns approximately 550-600 kcal/hour. So jogging a distance of 1.6 kilometers allows you to burn 100-120 kcal.

Which form of aerobic activity to choose?

Everyone understands that you can run in different ways. Some people think that they need to run at a slow pace to lose weight, while others advocate the benefits of interval cardio. We will describe four types of aerobic activity that allow you to achieve fat burning and “cultivate” muscle mass.

1. Low Efficiency Cardio (LOI). This is the well-known jogging. It not only affects body composition, but helps reduce muscle pain and promotes the restoration of muscles damaged by microtrauma, since blood enriched with nutrients is intensively delivered to the muscles. CNI is not only jogging, but also cycling, exercise on a treadmill at a low speed. SOI uses predominantly the energy of free fatty acids, carbohydrates come in second place as an energy source.

During CNI training, it is advisable to take additional proteins and amino acids, which are present in sports nutrition. When training at low intensity, it is necessary to maintain your heart rate within 60-65% of maximum. For a cardio workout that lasts 30-45 minutes, you should stay lightly hydrated throughout.

2. Moderate Intensity Cardio (MIC) is an intermediate option between sprinting and jogging. The main goal is to perform work at an active pace, while the level of effort must be maintained over a long period of time. When running this way, you need to focus on breathing and constantly maintain your target heart rate zone within 65-70%. It is necessary to perform QSI for at least 30 minutes, while no rest is allowed and the pace should not be lost even for a second.

With this type of cardio, the source of energy is not only fats, but also carbohydrates. To preserve and maintain normal muscle mass, it is necessary to additionally take amino acids and proteins. 5-7 minutes after the start, such running leads to increased sweating, so you need to be wary of dehydration and drink water as you go.

3. Interval cardio (IC) requires the same intensity as CNI, but with less concentration and attention. You can work without fear of possible disruption. The goal of this type of activity is to get a quick workout that results in an increased metabolism long after the activity is completed. Many studies have shown that IR provides a fat burning effect even better than with double the duration of CNI - this is explained more high level metabolism.

Sprinting is intense cardio over specific intervals with active recovery periods of walking in place between runs. The second name for IR is HIIC (high intensity interval cardio). Due to the anaerobic nature of this intensity, it is predominantly fueled by carbohydrates, so in order to achieve the best results, it is necessary to consume carbohydrates both before and after your running workout. The use of amino acids and proteins is required for muscle recovery, and cool water consumed during breaks gives a surge of fresh strength and a charge of vigor. To perform training according to this scheme, you can use the following schedule:

• train 2-3 times a week;
• Duration of intensive race - 15 seconds;
• in 15 seconds you need to run 50-60 meters;
• number of sprints - 20, of which 12 are at full intensity, 4 warm-up and 4 for cooling down;
• The total training time is 15-20 minutes.
• the cardiovascular system is trained;
• Strength and explosive abilities improve.

The athlete selects 2-3 exercises and ties them into one bundle. The weight is approximately 650% of the one-rep maximum. If a barbell weighing 50 kg is lifted onto the biceps for one repetition, then for circuit training You can use a weight of 25 kg. You need to repeat it 12-15 times, in three sets with a rest of 15-20 seconds between sets. So, one circle consists of 2-3 exercises, which are performed in a row one after another with breaks between circles of 15-20 seconds. This type of anaerobic activity uses carbohydrates as fuel, so they must be consumed during the session to fuel the body. It is also necessary to control the intake of protein into the body and constantly remain hydrated, that is, sufficiently hydrated.

Each type of cardio has its own characteristics, disadvantages and advantages, so it is not so important which type provides maximum efficiency: you can choose the one that you like best and from which you will enjoy. You can try all of the ones described above and choose your own. Any method creates an anabolic environment in the body and has a positive effect on body composition. The main thing is to use the chosen method systematically.

How to lose weight with cardio

Not everyone enjoys running, so you can use other forms of aerobic activity instead. We also remind you that cardio is not the most effective method lose weight quickly. We offer a few tips that may be useful when doing cardio training:

Tip #1: Replace walking with running. Everyone around you is indifferent to your weight, and only you yourself are interested in getting rid of it. Until you start running, you won't be able to lose weight. To begin with, you can alternate running with walking - run for two minutes and walk for two minutes, and so on for 30-40 minutes. You can gradually reduce the time you take breaks, and you will soon see changes in yourself.

Tip #2: Drink water during cardio. At the same time, one should not confuse the concepts of “wet your throat” and “drink as you should.” If you drink more than half a liter of water during an hour of cardio training, you will simply ensure that you are invited to the toilet. We experience thirst even if our mouth is simply dry. You can get it wet and move on.

Tip No. 3. What to do if you have a stitch in your side. This happens to everyone and most often they ask what to do about it. You don’t need to do anything, you can run a little slower, breathe more often and maintain the rhythm of your breathing, and everything will pass in a couple of minutes.

Training in cardio is an important part of the journey to reducing body fat, but it is not the only one. To achieve success, you need to combine several components, the most important of which is proper nutrition. We must not forget about this.

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This is a variety aerobic training, where in addition to the muscles of the body, the cardiovascular system is involved. As a result of a certain load, glucose is oxidized with oxygen to produce energy, which ensures motor activity of the muscles. Cardio training is actually training your heart.

Fat burning occurs as by-effect from her. This type of fitness is one of the most effective in the fight against excess body weight. To achieve results, you need to practice from 20 minutes to two hours.

Many people who want to lose weight work out hard, but their weight stagnates. This happens because he does not fully understand how to properly organize his training and how to distribute the load.

The main criterion for the correct organization of the cardio training process is a certain heart rate.

The lower limit is determined by the formula:

• (220 beats/min – age – pulse at rest) ×0.6+ pulse at rest

For maximum efficiency, you should not fall below this limit.

To calculate the upper limit, another formula is used:

• (220 beats/min – age – pulse at rest) ×0.8+ pulse at rest

There is no need to rise above this limit either. It is necessary to measure your pulse before, during and after exercise. At independent studies at home, you can experimentally choose the best option. Strict heart rate control is the key to proper and safe training.

There is a simpler formula:

• For women: heart rate (max)=220-age
• For men: heart rate (max)= 214-age

For supporting optimal frequency contractions of the heart, intense tension is necessary, when the whole body works at 100%, alternated with short periods of rest so that the pulse returns to normal.

What are the benefits of cardio?

• Increasing the body's endurance.
• Weight loss.
• Strengthening the cardiovascular system.
• Increasing resistance to diseases and strengthening immunity.

They will benefit everyone who wants to lose weight and improve their health. Female representatives use this type of fitness to create beautiful figure. Men involved in strength sports use cardio during preparation for competitions. They help novice athletes better prepare for more serious loads.

How is the program selected?

The number of classes is from three to five times a week. For beginners, it is enough to exercise 3 times a week for 25 minutes, gradually increasing the duration and frequency. The interval between training should be no more than two days. The intensity must be increased, as endurance increases and the body begins to get used to the load. It is necessary to change types of training, alternate different exercises in order to achieve the desired result.

In the gym, an experienced instructor will select individual program to a specific person. Exercising on your own without a complete understanding of the essence of cardio exercises can harm your health.

The program includes various exercises on an exercise bike, running, walking, active games, and jumping. If you don’t have time for full-fledged gym exercises, you can train between tasks, for example, regularly walk, take the stairs instead of the elevator, ride a bicycle to work or run errands. But this applies to exercise to strengthen the cardiovascular system and health in general. If the goal is weight loss, then only full exercise will help achieve it.

How to get in shape by working out at home?

Carrying out special exercises, you can get rid of excess fat deposits on all parts of the body, including hips, back and arms, even at home.

• The simplest of them is jumping rope. You need to jump at a fast pace for 1 minute, then walk slowly for 1 minute. And so - 20 minutes.
• Run with high hip raises - 10 minutes, rest for 2 minutes and run again.
• Run up the stairs for 10 minutes, then slowly go down and repeat again.

Treadmill cardio includes walking and running. It’s better to start with walking, since if you’re not used to it, you can damage your knees or ankle joints. Low-intensity cardio exercises are most suitable for this. The program consists of several stages:

1. Preparing the body for the load (3-5 minutes) - walking at a speed of 3 km/h to accelerate the heart rate to the required level (calculate using the formula given above).
2. Basic training (20-40 minutes) – walking at a speed of 4-7 km/h. If the pulse has reached the maximum permissible maximum (see formula above), the speed must be reduced. Then increase again.
3. Cool down (5 minutes) – gradually reduce walking speed until it stops completely.

You can walk for about three months, then, when a stronger load is required, you can switch to running. Among other things, the treadmill is very good for burning leg fat.

Monotonous exercises may not be interesting. Interval cardio, which is more pleasant to do while listening to your favorite music, can diversify your routine and increase your performance. It differs in that the change of activities occurs without rest.

You can try the following option, where each exercise is performed for 2 minutes:

1. Jump rope at a fast speed, taking turns on each leg.
2. Quick jumps with both legs left and right.
3. Jump back and forth, pushing with your left or right foot - 12 times.
4. Jumping rope again.
5. Lunges forward, changing legs in a jump.
6. Jumping with legs spread to a distance of shoulder width, arms also spread. Return to the starting position by jumping – 20 times.
7. Jumping rope. You can notice the first results after 3 weeks if you exercise regularly 3 times a week. More often, it’s not worth it, as this will only weaken the body.

Do you always need to run and jump during cardio training?

Sometimes it is impossible to exercise at home by running and jumping, as this disturbs the neighbors below. In this case, there are options without and without jumps. They are also suitable for beginners, those who have recently suffered an injury, have various medical conditions or for the elderly.

There is an interesting video course “Reducing excess weight“for dummies”, in which instructor Gay Gasper competently and clearly explains how to perform the exercises. The main load in this course is designed to burn fat in the legs, but the arms also work well.

Cardio training using dumbbells is also done without jumping. This type of strength cardio helps strengthen muscles throughout the body.

How to organize your diet so that weight loss occurs faster?

Cardio exercise increases your metabolism and fat burning speeds up. Without proper nutrition they will not be effective. You must not eat 2 hours before class and 1.5-2 hours after. It is necessary to drink water after sports, it helps to better break down the fat that has already been deposited.

If, in addition to losing weight, the goal is to increase muscle mass, then you should add more protein foods to your diet: lean beef, chicken, cottage cheese. To achieve good result, you will have to give up foods containing fast carbohydrates (sweets, flour, fatty foods). Slow carbohydrates, such as whole grain bread, various cereals - oats, buckwheat, barley, on the contrary, are useful for weight loss.

How is cardio training done in the gym?

There are many machines for doing cardio:

• Stepper;
• Bicycle ergometer;
• Ski simulator;
• Treadmill;
• Exercise bike.

On the simulator you can select a suitable program and practice according to it. Another way is interval load on all exercise machines in turn for 1 minute. For beginners, one lap is enough, and for advanced ones – 2-3 laps.

How does cardio exercise help get rid of belly fat?

To reduce fat in the abdominal area, the most the best option There will be interval cardio. You don't even have to go to the gym for this. Intense cyclic training can be successfully carried out at home. Running helps reduce your waistline. Riding a bicycle or exercise bike effectively burns belly fat. Step aerobics is especially suitable for women. Boxing and football are more suitable for men.

How to combine it correctly with other types of physical activity?

Cardio requires a lot of energy, so it is advisable to do it in the morning, when fatigue has not yet accumulated. Although some people are more active in the afternoon. If the goal is to lose weight, then you need to do cardio before strength training to enhance the effect. If you gain muscle mass and increase body tone, then do it after strength exercises.

How to make it useful and enjoyable?

1. You need to choose equipment and exercises that bring pleasure and joy.
2. Practice while listening to music, it will help you maintain the right rhythm.
3. Alternate exercises and machines to engage all muscle groups.
4. At different paces, calories are burned better and endurance develops.
5. Classes on fresh air, in nature allow you to diversify the environment. Oxygen helps you burn fat better.
6. Comfortable clothes made from natural, high-quality materials will not distract from the process.

For achievement best result To lose excess weight, cardio training should be alternated with strength training. Correct breathing, maintaining the required level of heart rate intensity, fast pace Doing exercises will improve your health and shape. Good endurance, a strong cardiovascular system make a person more stress-resistant, which for modern life simply necessary.

Cardio guide: we'll tell you who, when and how to do cardio training.

Do you need to do cardio training at all, when exactly do you need to do cardio and in what volumes? Zozhnik understands everything related to cardio.

What is cardio

The name “cardio”, in fact, comes from the Greek word kardio - heart. Therefore, in theory, cardio training is training the cardiovascular system. However, in fitness rooms, “cardio” began to be classified as any kind of exercise. aerobic exercise: Running, elliptical walking, cycling and most group activities.

Actually, cardio training, namely training the heart and cardiovascular system, is most effective within a certain heart rate range, so you need to constantly monitor it.

You can determine your personal range accurately and individually by taking a gas analyzer test (here).

Or just use the approximate formula: 220 – your age = your maximum heart rate . Cardio training should take place between 60% and 80% of your maximum heart rate. Accordingly, for a 30-year-old person this range is approximately 114-152 beats per minute. If you train below the lower limit, the training will not bring tangible benefits, if higher and without proper preparation, it can do harm.

This is how the “cardio” and “fat burning” zones on the machines are marked, but don’t rush to believe them.

Another very popular topic is about pulse zone fat burning (possibly because it is often noted on cardio equipment in gyms): this zone is also determined individually by a test on a gas analyzer and it is slightly lower: about 60-70% of the maximum heart rate (115-135 beats/min for the average 30-year-old person ).

However, the most important thing about this is that cardio training for fat loss can be effective, like any other activity, but strength training is best (see below: why cardio training is not the best way to lose weight).

Who needs cardio training and for what purposes?

But first, let’s tell who and in what cases cardio recommended:

1. Actually, regular moderate cardio training is specifically for keeping the cardiovascular system in order and, in general, for prolonging life.

Cardio helps during the period of fat burning, and interferes with it during weight gain. Choose.

2. If you are building muscle mass, then intense cardio training is not recommended, since its effect on muscle growth is somewhat opposite to hypertrophy. However, during “cutting” the presence of cardio in your training plan(but only together with strength training) will make fat burning even more effective.

3. If you are losing weight, adding cardio to your strength training is also a good idea. Ultimately, everything that increases calorie expenditure benefits weight loss. But remember that cardio is not the most effective way to exercise for weight loss.

4. If you are involved in cyclic sports and you need to develop your endurance, cardio will help you.

5. Cardio for recovery. Light loads have a beneficial effect on the speed of recovery - we have material about overtraining and its dangers.

Cardio training is not the best way to lose weight

This is generally the most common misconception: women, afraid of “swinging” and hoping to lose weight, storm ellipses in all fitness rooms in the world. However, fears about “swinging” are completely unfounded and we have written more than once that this is completely impossible without steroids and hormones. But using exclusively cardio training for weight loss is a completely workable option, but adding strength training is even more effective.

Yes, it’s true that, say, 45 minutes of cardio can “burn” more calories than during an equal amount of strength training, but the overall effect on weight loss may be worse.

But strength training burns your fats not only during exercise, but mainly during rest, after your workout, significantly raising the overall metabolic rate. In addition, even the small amount of muscle that you may gain from strength training (for example, 5 kg) requires additionally 50-75 kcal per day to your regular diet is simply for their maintenance, and this does not take into account their work, for which they also need more energy. This extra calorie intake makes it a little easier to maintain a small calorie deficit and burn fat on an ongoing basis.

The best effect on fat burning is provided by a combination of full-fledged strength training and cardio training. In order to lose weight, fitness experts recommend 2-3 strength training sessions per week, flavored with 2-3 cardio workouts for 45-60 minutes. Moreover, it is advisable to conduct them on different days, and such a volume of training cannot be afforded right away, but at least with an average level of readiness for stress - that is, if you already regularly go to the gym and have time to recover.

How long to do cardio

Experts advise doing cardio for at least 30 minutes in order for the workout to have at least some effect. But do not forget that if you are completely new to the gym, then you need to start with easy 10-15 minute workouts and gradually increase the load.

Keep in mind that doing cardio for more than an hour can negatively impact muscle growth. Scientists have discovered that Although aerobics “burns” fat, after an hour of exercise the body switches to muscle tissue. After 2 hours of cardio training, the body loses up to 90% of leucine, an important amino acid, including one necessary for muscle growth.

Multiple “Mr. Olympia” Jay Cutler does not disdain cardio during the fat burning period.

Here's what one of the most famous jocks in the world, Jay Cutler, says: “ In preparation for the competition, I decided to push my aerobics and extended the aerobic training to an hour and a half. Immediately I noticed that there was less strength, the muscles “shrank” and lost their usual elasticity.Since then I have been doing cardio no longer than 45-50 minutes“.

Cardio + strength

Let us repeat that muscle building and fat burning are largely competing processes for the body, which means that during the period of muscle building it is not recommended to do cardio, but during the “drying” period it is the other way around.

At the same time, it is recommended to do cardio on a separate day, but if you have to combine it, then it is better to do cardio training after strength training. If you start with cardio, you will use up glycogen and this will lead to a decrease in muscle strength, which means you will not be able to sufficiently load the muscles in the “strength” part of the workout.

But remember that fat burning is not a type of training, but a set of measures. First of all, you should eat less than you spend, and so that your muscles do not leave your body along with fat, you must maintain them with strength training and a high protein content in your diet (1.8-2.5 g per 1 kg of body weight per day).