cardio workout

what are cardio exercises?

What exercises are included in the cardio workout

Classes do not need to take place in the gym. It can be running, swimming, skiing. And climbing up to the 9th floor and beyond without a lift can also be considered a cardio workout.

 If the main requirement is met (the required heart rate for 20-60 minutes), the exercises or actions are a real cardio workout.

The main types of cardio training

 Walking. Perhaps the most common type of cardio exercise. For beginners in sports or for people with a lot of weight, they are an excellent solution: with a relatively low load, the heart is not overloaded. It is necessary to start walking with the usual rhythm, gradually the speed of movement must be increased.

 A good effect is also observed with interval movement, alternating a quick step with movement in the usual rhythm. The main thing at the same time is not to stop, but to constantly move.

Run.

You can run both on the street and in the gym – it all depends on the wishes and preferences of the student. Running on the spot, interval, jogging – each of these types of movement is capable of delivering the desired intensity. During training, it is necessary to monitor breathing, pulse, and general condition. With a sharp deterioration in well-being, it is necessary to stop and perform several breathing exercises.

 Important. The load should be gradually increased. In addition, running poses a certain health risk to those who are overweight.

I swim.

A great solution for everyone – with a noticeable training effect. To obtain a lasting result it is necessary to visit the pool regularly 3-4 times a week. The main advantage of this particular type of cardio training is the minimal load on the spine. For this reason, swimming is recommended not only for healthy people but also for patients with spinal and joint problems.

Training on simulators.

Traditionally kept indoors. With insufficient experience, it is recommended to start training under the supervision of an instructor to avoid errors when setting the load.

Aerobics, dance.

 The rhythmic movement of the music causes a stable and quite high load, which brings great pleasure. Dance and move anywhere: at home, in clubs, in nature. The result is impressive.

 Exercises on cardio equipment

 For those who are more used and comfortable working out in the gym or at home, a cardio workout is provided. The specific characteristics of the equipment allow you to set the desired load, which is difficult to reach, for example, during a normal run in the park.

Tapis Roulant

It is possible to increase the heart rate not only by increasing the speed of the sheet (up to 15 km / h) but also by raising the platform up to 15 °. A slight roll allows you to reach your desired heart rate even at a relatively slow pace. Modern treadmills are equipped with a heart rate monitor, which allows the athlete to keep the load under control and change it over time according to the indicators. Installed in gyms, rehabilitation centers, clinics.

Elliptical trainer

 Specific equipment that includes almost all muscle groups. The special elliptical trajectory of the pedals contributes to the almost total removal of the load from the joints. The package includes a heart rate monitor, as well as computer programs that allow you to correctly distribute the gain.

exercise bicycle

Lessons on the simulator imitate cycling with the main load on the muscles of the legs and buttocks. The installed programs allow you to adjust the equipment “for yourself”, which allows you to change the intensity of training according to the parameters set. The lessons can be held in a “sitting” or “standing” position, while in the latter case the muscles of the whole body are involved.

 Innovations in the world of cardio equipment

 The coolest gyms have started installing new multifunctional equipment: spin bikes that look like an exercise bikes and provide an ever-changing load level, summit machines that simulate climbing to the top, cardio stations. The integrated software allows you to set the desired training mode, fixes the heart rate indicators, and allows you to expand the range of exercises performed.

 The equipment takes up little space, if desired, it can be installed at home. The main thing is not to forget to provide an inflow of fresh air during classes.

What are the benefits of cardio training

The main advantage of cardio training is that the heart and lungs work in intensive mode. During exercise, the heart rate increases, blood circulation increases.

 With constant loads, resistance increases significantly – a person stops feeling tired when climbing stairs and during any other long physical activity. Load fatigue does not occur immediately, like at the beginning of the workout, but towards the end of the workout.

 During training, the body experiences an increased need for oxygen, breathing becomes deeper, as a result of which the volume of the lungs increases. By increasing metabolism, faster calorie burning occurs, which, in turn, leads to the breakdown of body fat. Excess weight “leaves”, the muscles are strengthened, the body becomes more toned and lean.

 Important. With regular training, well-being improves, resistance to stress increases. There is a production of endorphins (the hormone of joy), thanks to which one can easily unlearn the habit of “bothering” in trouble.

So, what cardio workouts give:

 general benefits for the body and health – against the background of general weight loss and increased physical activity, there is an improvement in well-being, sleep normalizes, pressure decreases, mood improves;

•  slimming effect – after a month of regular training, positive changes are noted: fat disappears, skin and muscles become more elastic and toned;
•  weight loss – constant exercise with proper nutrition guarantees the loss of extra pounds.

 Cardio training is also done by athletes who prefer strength training for targeted fat burning. Aerobic (cardio) training requires significant energy expenditure, while fat “burns” in the training process.

 The greatest effect is obtained when the body has a minimum supply of energy. That’s why professional cardio training is done after strength exercises, in the morning on an empty stomach, or before bed.

Heart rate control for maximum effect

The main condition for getting the maximum effect from cardio training is to keep the heart rate within 60-80% of the maximum allowable heart rate. Subcutaneous fat begins to burn after 20 minutes of exercise, while the intensity should correspond to the above parameter. The average heart rate during cardio training should be between 110 and 130 beats per minute.

 To calculate your heart rate, you need to subtract your age from 220 and multiply the resulting value by 60 and 80%. Thus, the lower and upper limits of the heart rate that you personally need are determined.

 Example. Woman 38 years old. 220 – 38 \ u003d 182. 182 x 60% \ u003d 109.2 – the lower limit of the pulse. 182 x 80% \ u003d 145.6 – the highest level. We round up, we get the required limit of 109 to 146 beats per minute.

 Important.

At some point, the so-called plateau effect is reached, i.e. the body stops responding to training. To avoid addiction, increasing the intensity and duration of training should be gradual.

 How long should a cardio workout last?

 A standard cardio workout lasts 40 to 60 minutes. Fat burning begins after the body’s energy supply is exhausted, i.e. after about 20 minutes of intense exercise.

 Classes for more than an hour should be avoided: this can lead to exhaustion, loss of muscle mass (which is extremely important when bodybuilding), and even a nervous breakdown.

How often should you do cardio?

Experts recommend doing cardio 3-4 times a week. Unfortunately, not everyone manages to stick to this rule, as the modern rhythm of life dictates its own rules. Even two sessions a week are enough to obtain a remarkable result. The only condition for this is the stability of the training.

 You can also practice at home if you wish. The simplest example is to make a bar after washing the floor in the apartment. Only one minute of static exercise after a dynamic load will give its result.

Contraindications for cardio training

The peculiarity of cardio training is to increase the heart rate. For this reason, you should pay special attention to your health. In the presence of diseases of the cardiovascular system, with excess weight, pregnancy, diseases of the kidneys, liver.

 If you are just planning to start cardio training, the first time the classes should be under the supervision of an instructor. The trainer will correctly distribute the load, which will help to avoid unpleasant situations for the body.

Recommendations for effective cardio training

In any case, regular cardio training will give a noticeable result: excess weight will go away, fat deposits will disappear, the figure will become slimmer and more chiseled.

 Rules that will help improve the effect of cardio training:

 a combination of aerobic and strength exercises – aerobic exercise contributes to fat burning during training, strength exercises will speed up the metabolism in a state of rest (rest);

 dosage of loads – cardio training should not exceed an hour, otherwise, protein hunger begins and the muscles become more flabby;

 a clear sequence: first – iron, then – aerobic (only so and not vice versa);

 Proper nutrition is the foundation of any weight loss process.

 If you ate an extra cake or drank an extra glass of wine, you shouldn’t extend the training time, but increase the intensity.

An example of cardio training at home

If for some reason you can’t go to the gym, cardio workouts can be done at home. Stock up on a heart rate monitor and go – running, walking, jumping rope. You can download a couple of files with aerobics or dance discs and practice at any time. Heart rate is well increased by push-ups, breaststroke jumps.

 You can finish your workout at home by doing a plank, while all muscle groups are involved.

 Have you forgotten or don’t know what a board is? Lie on the floor, place your socks and forearms on the floor. The body is straight, without deviations, the elbows are located strictly below the shoulders. Try to stand unprepared for at least 20 seconds after a dynamic load.

The effect of cardio on the condition of the skin

Cardiovascular loads restore youth to the body. This also applies to skin conditions. Cardio training, especially jogging, helps normalize hormone levels. The work of the sebaceous glands is normalized, the work of the endocrine system improves. As a result, rashes, acne, and pimples gradually disappear. Also, during cardio loads, the arteries are strengthened, which helps to saturate the body with oxygen more efficiently. This starts the skin cell regeneration process. The results of the studies carried out by several foreign universities are confirmed by numerous tests on different population groups.

 If you want to keep your skin firm and supple, do some cardio!

The benefits of cardio training

In addition to burning calories and increasing endurance, cardio exercises:

 ventilate the lungs and saturate the body’s cells with oxygen;

 train the heart muscle, reducing the risk of heart attack;

 act as a prevention of atherosclerosis, hypertension, and diabetes mellitus;

 speed up metabolism;

 normalize hormonal levels and improve the condition of the skin;

 reduce the level of “bad” cholesterol;

 strengthen bone tissue;

 promote the production of endorphins, which increase the body’s resistance to stress;

 normalize the activity of the central nervous system;

 general toning and full of energy.