Cardio: types and rules of physical activity for weight loss

Cardio training is a special kind of physical activity, which is based on the active work of the heart, blood vessels and the respiratory system, as a result of which the heart rate rises. This is a useful training that has a positive effect on overall health, but in most cases cardio is included in training programs for fast and effective fat burning.

Options for aerobic exercise

Options for aerobic exercise

Exercises for weight loss and to strengthen the muscles differ in a wide variety. A person of any age, body build, level of fitness and general activity will be able to choose the most optimal cardiovascular exercise. Even for people with chronic illnesses, there are several types of cardio physical activity.

Aerobic exercise includes the following types of areas:

active walking;
Nordic Nordic walking;
regular running exercises;
interval running;
bicycle riding;
step aerobics;
water aerobics;
work on the rowing simulator;
work on the elliptical simulator;
dance trainings;
riding on roller skates or figure skates;
rock climbing;
jumping rope;
crossfit training;
ski ride;
martial arts;

The benefits of physical activity in cardio regimen

Cardiovascular training has many advantages, but the main benefit of aerobic training is:

fast and high-quality weight loss;
improve lung ventilation;
acceleration of blood flow, lymph flow and metabolism;
saturation of all cells of the body with oxygen;
active production of endorphins, joy hormones;
stabilize blood sugar;
improving joint mobility;
prevention of diseases of the heart, blood vessels, respiratory organs;
increase endurance and speed performance;
lowering cholesterol;
normalization of pressure.

Cardio – the best exercises for weight loss

Cardio - the best exercises for weight loss

High performance exercises for weight loss, performed on the cardio mode, has long been proven and scientifically confirmed by a huge number of modern studies. After the oxidation of glucose molecules by oxygen, energy is released, which splits the fat cells.

However, for the successful launch of the fat burning process, the pulse rate is important, which is calculated using the formula “220 minus current age”. The resulting figure is the maximum permissible value of heart rate, which should not be exceeded in order to avoid problems with well-being (dizziness, headaches, fainting, shortness of breath). Denote the resulting number as "A".

However, for high-quality and powerful weight loss will need to correctly calculate another value – the zone of burning fat. The lower limit of this value is calculated by the formula “A × 0.65”, and the upper limit is determined by the formula “A × 0.85”.

For example, if an athlete is 50 years old, his maximum heart rate will be 170 beats per minute, the lower fat burning zone will be 110, and the maximum fat loss indicator will be 144.

This means that when performing aerobic exercises, an athlete must keep his pulse in the range between 110 and 144 beats per minute – in this case his fat cells will split up as quickly and efficiently as possible, and the exercise itself will not harm the heart and vessels.

To control the pulse for all athletes, especially for beginners, it is recommended to use fitness trackers, special bracelets and heart rate monitors.

Exercise mode

How to perform aerobic exercises? Will help some important recommendations.

The optimal number of workouts per week is no more than 3. Since cardio loads are fairly intense, the body always needs full recovery and rest. Therefore, it is preferable to do a rest day between days of classes.
The duration of cardio load should be increased gradually to avoid over-voltage. Beginners can start from 15-20 minutes of training, gradually increasing it to 60-70. More than 80 minutes should not be practiced, because after one and a half hours of active exercise, the destruction of muscle tissue begins to occur.
With a combination of cardio and strength training in one day, it is recommended to spend about 20-25 minutes with aerobic exercises, with rest before going to the power load.
All cardio can be performed as a normal mode, and the interval. The latter is the most powerful, therefore it brings the best effect in the fight against fat deposits. To do this, alternate periods of rest and maximum load (for example, 1 minute of running at maximum speed, 20 seconds of rest).

Improving the efficiency of cardiovascular exercise

Improving the efficiency of cardiovascular exercise

To lose weight and improve your health even more effectively, cardio exercises should be regularly complicated. This is because gradually the body begins to adapt to the same type of load and for further development it requires an increase in voltage. This can be done in the following ways:

periodically replace conventional exercise patterns with interval ones;
regularly alternate types of cardio exercises with each other (Monday – running, Wednesday – swimming, Friday – working on a stepper or an elliptical trainer);
drink water in the process of training in small sips, because during the session there is an active sweating. Fluid allows you to maintain water balance, which is very important for metabolic processes, including the breakdown of fats;
combine cardio with strength. Periodically, you should take a break in cardio exercises to work out muscles and relief. For example, 2 cardiovascular exercises per week may include 1-2 strength training (work with dumbbells, barbells, block simulators, horizontal bar, squats and lunges with weights);
calorie deficit will speed up the results from active cardio;
increase the overall capacity of aerobic training will help increase the load: work on acceleration, adding burden, increasing the time of training.

Contraindications for cardio

Despite general accessibility, for some categories of people there are restrictions on the performance of cardio exercises. Especially it is necessary to refrain from physical exertion, if there is pain, discomfort in the region of the heart, various cardiac rhythm disturbances.

It is also not recommended to perform cardio training for hypertension, infectious and inflammatory diseases, for ailments of the digestive system, and serious diseases of the musculoskeletal system.

Many experts prohibit aerobic exercises for weight loss for people suffering from high degrees of obesity: instead of the long-awaited fat burning, they get only increased stress on the joints, as well as on blood vessels and heart muscle.

Do not engage in cardiovascular immediately after a meal. After the meal should be at least 2-3 hours. However, fasting cardio is also prohibited. The fact is that in the morning hours the body has the most active hormone cortisol, which destroys muscle tissue during any physical activity. This means that before starting sports activities in the morning, it is necessary to eat a product rich in complex carbohydrates (porridge, whole-grain flour cakes, bread, savory biscuits, apples, apricots, legumes).

Cardio can change life for the better, recharge with vitality, positive mood and good mood due to the production of happiness hormones. Regular aerobic exercise with success replaces the complex and the same type of classes in the hall, and a pleasant bonus to a toned body will be strengthening the immune system, improving oxygen metabolism and increasing endurance.

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