Fat Burning with Cardio Workouts | healthyfiv.com

Fat Burning with Cardio Workouts

Cardio training is a type of physical activity in which the heart rate rises. An example of such loads are:
step aerobics;
dance aerobics;
zumba
kangoo jumps;
squash
During cardio training, the body receives energy through aerobic glycolysis, or the oxidation of glucose. The result of such activity with high intensity and minimal load is the stimulation of the human respiratory and cardiovascular systems, improved metabolism and, most importantly, weight loss. It doesn’t matter if this happens at home, or you visit a fitness club - the result will be equally effective.

Fat Burning with Cardio Workouts | healthyfiv.com



Fat burning during cardio training starts only after half an hour of activity.


When and how much - combining cardio training with power loads and their duration
The combination of cardio training with strength training gives a different result depending on the sequence of these types of activity. So, if the ultimate goal is weight loss, then cardio is performed after the power unit. In this case, the effectiveness of weight loss is increased due to the fact that glycogen reserves are already used up during the previous exercises, and the energy of the breakdown of fats is used. Cardio block is also transferred after the power complex if you need to improve endurance and pay attention to the heart muscle, to achieve relief muscles.

Cardio training in front of the power complex serves as a preparation for stress, boosts blood flow, raises body temperature and brings the pulse to the right rhythm.

An effective scheme is considered when exercises with the use of force are "diluted" with a cardio load of 20 minutes at the beginning, middle and at the end of classes.

Beginners should start with a half-hour load twice a week. Over time, the duration of classes and their frequency increases.

The Secret to Effective Cardio Loads: Fat Burning Area
To make cardio workout in the gym or at home effective in terms of burning fat and not harm the body, one nuance should be taken into account: these loads should be in the fat burning zone. It is not difficult to calculate this range - it is determined by the pulse rate at which the process of eliminating fatty deposits starts. This indicator can be determined using a special formula, remembering that the fat burning zone lies in 65-85% of the maximum heart rate. We calculate the desired number of heart contractions according to the following scheme:

for men: 220 - age;
for women: 214 - age.
Multiply the result by 0.75 (for beginners) and 0.9 (for the trained body, since during cardio training we adhere to 75-90% of the maximum heart rate in order to achieve optimal weight loss). The resulting numbers are the range in which you need to perform cardio exercises.

Remember: at a pulse rate below the established norm, there will be no benefit from training, since the heart will not “accelerate” correctly to the desired pace, and with too high rates, the risk of injury increases.

Cardio in the gym and at home.

In the gym, cardio is performed on an elliptical exercise bike and treadmill. There are several types of programs that are followed, offering cardio load schemes. These are the following types of training:

long, characterized by a uniform distribution of activity over a long period of time without intervals for rest (exercise bike, running at a constant speed);
interval, characterized by the change of blocks of different intensity with the obligatory inclusion of short breaks for rest (running at different speeds). Such loads are more effective compared to the above, as fat continues to be burned for some time after completion of classes
aerobic + anaerobic, or training according to the super-scheme are the most effective type of activity in terms of losing weight. The alternation of strength and cardio exercises and gives the very desired result of weight loss;
cross, allowing you to combine several types of exercises in one run - running, exercise bike, elliptical trainer. The advantage of such a program is its flexibility and the possibility of using it every day without harming the body.
Cardio training can be done at home even without special equipment, in the morning, afternoon or evening - when it is convenient. There are complexes of special, so-called "explosive" exercises, performing which you can achieve excellent results. Otherwise, such exercises are called plyometric and represent a system of movements, including emphasis, force and push at high speed. This can be push-ups, jumping from the starting position, lying down, running at a low start, etc. After performing this exercise, you need to return to the starting position, carefully monitoring your breathing and repeating the cycle several times in a circle. The main thing is to perform the complex at a certain speed, in several approaches until fatigue, constantly increasing the pace and increasing the number of repetitions performed.

Pros and Cons of Cardio

Cardio training has its own positive and negative aspects that you need to know about, including this type of exercise in your personal fitness program. So, the advantages of this type of activity include:

strengthening the heart and respiratory muscles;
stabilization of the heart rhythm at rest;
improving blood circulation, lowering blood pressure;
metabolic optimization;
reducing the risk of diabetes, heart attacks;
increase in lung volume;
normalization of the emotional background, always a good and cheerful mood.
The disadvantages of cardio training include an increased load on the heart, musculoskeletal system in some types of so-called shock exercises. This is especially true for people with excessive weight, when running, jumping can not only not bring benefits, but even harm. Therefore, in the pursuit of weight loss, do not forget to first consult with a doctor, setting for yourself the permissible limits of physical activity.

Cardio training is an integral part of an active lifestyle, in which rational nutrition plays an important role. Remember that it is easier to prevent calories from entering the body than to get rid of them later. Follow the diet and the amount of fluid consumed, competently build a training plan, be patient and your weight will be guaranteed to decrease, there will be lightness and desire for new victories.

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