A variety of cardio workouts to burn fat at home. Cardio exercises for weight loss in the gym and at home How to start cardio workouts for weight loss

Cardio training (from the Greek " cardio", heart) is the performance of physical exercises that increase the heart rate. Essentially, with cardio, the body works in an aerobic mode and consumes more oxygen. Types of cardio training include running, brisk walking, cycling or swimming, and jumping rope. In addition, strength training can also be done in cardio mode.

Because the body requires extra energy to perform during cardio training, it is traditionally believed that cardio is the best way to lose weight and burn fat quickly. However, most people are sure that the more sweat is released during cardio training, the higher its effectiveness. However, this opinion is nothing more than a widespread myth.

In reality, the effectiveness of cardio is determined by your heart rate and the total duration of your workout. To lose weight, you usually need to stay indoors, exercising at least 2-3 times a week for 30-40 minutes. This will ultimately determine how many calories (and ultimately fat) you burn.

Cardio training for weight loss

The mechanism by which regular cardio leads to weight loss is not the immediate burning of calories from reserves, but the gradual development of the body's ability to form reserves of quickly accessible energy in the muscles to perform physical exercise. Essentially, cardio training changes a person's metabolism.

In simple terms, with cardio, the body learns to use carbohydrates better. Excess calories begin to be stored as glycogen in the muscles, rather than as belly fat. At the same time, losing weight is part of the recovery period after training, achieved exclusively in the case of a general lack of calories in the diet. And that is why dieting for weight loss is always more important than training.

Benefits of cardio for weight loss:

• Raise
• Improves blood circulation in tissues
• Improve glucose metabolism and normalize appetite
• Normalizes insulin and cholesterol levels

Cardio training and calorie expenditure

To burn calories (more precisely, force the body to use fat reserves as fuel), you must first empty the reserves of carbohydrates stored in the muscles in the form. That is why cardio for weight loss should either be long-lasting (at least 30-40 minutes), or should be performed immediately after active strength training, when blood sugar levels are minimal.

Another effective type is HIIT interval training, but this type of training is more suitable for professional athletes than for ordinary people who want to lose a few kilograms. In their case, long-term, moderate-intensity cardio will be best.

The importance of diet for weight loss

We also note that it is necessary to adequately assess the calories burned during cardio training - often the figure is not as large as it seems. In fact, one can of Coca-Cola is equivalent to 30 minutes of moderate-intensity physical activity. In other words, it is much easier to control excess calories in food than to try to burn those same calories in the gym.

Among other things, the food consumed plays a key role. Eating fast carbohydrates with a high GI provokes a “false” feeling of hunger caused by changes in insulin in the blood. This is precisely the harm of sugar, sweets and baked goods - and not at all in the calorie content. The advantage of cardio is that regular exercise normalizes insulin production.

Traditionally, running is considered to be the best example of cardio for losing weight and burning fat quickly. Unfortunately, beginners often do not have the slightest understanding of how to run correctly. Essentially, just as a person learns to swim, he must also learn to run. Running with poor form and in the wrong shoes (especially if you have flat feet) can easily cause serious knee injury.

At the same time, running is categorically not recommended for tall and obese people, since shock loads have an extremely negative effect on their knee and hip joints, provoking the development of chronic pain. To lose weight if you have a lot of excess weight, the preferred types of cardio are exercise bikes, elliptical walking, or swimming.

The benefits of running

Despite the above, running is an excellent form of cardio for burning fat if you use the right technique. Essentially, when running, it's fairly easy to adjust your workout performance and heart rate by speeding up or slowing down. This type of cardio also normalizes brain function and increases the production of endorphins, helping in the treatment of depression and in the fight against various addictions.

Jogging in the fresh air is especially useful. There are scientific studies that show that when inhaling the aromas of the forest, the human body receives an analgesic effect. The reason lies in the fact that the leaves and trunks of fallen trees produce and emit molecules into the air that inhibit the decomposition processes of these trees themselves. Apparently, such molecules have a relaxing effect on people³.

Cardio training program

The main thing in a cardio training program is not its preparation, but recording the results. You should write down in your training diary how many times per week you did cardio (if you combine several activities, indicate which type of cardio), how long each workout lasted, what was your average heart rate and how you felt in the end.

The best cardio program for losing weight and burning fat is 2-4 workouts per week on a treadmill, elliptical or stationary bike. The duration of each is from 30 to 50 minutes, the average pulse rate is not higher than 120-130 beats. If available, this cardio regimen will allow you to easily lose 2-3 kg per month.

Example of a cardio training program:

• Monday: 20 minutes speed swim
• Tuesday: 20 minutes of leisurely jogging
• Wednesday: rest
• Thursday: 30 minutes of technical swimming
• Friday: 15 minutes of interval running
• Saturday: rest
• Sunday: 40 minutes on the elliptical with a heart rate of 150-170 beats per minute

Combining cardio and strength training

In fact, cardio before strength training is an important part of the warm-up, as it is necessary both to prepare the body for stress in general, and to increase blood flow activity and temperature in particular. A proper warm-up should always include 5-10 minutes of light cardio at a heart rate of 120-140 beats per minute.

However, cardio performed after strength training will have an extremely negative impact on the effectiveness of the main workout - despite the fact that fat-burning processes are activated, at the same time the level of the stress hormone cortisol, which destroys muscles, will increase. In addition, it is responsible for the accumulation of excess belly fat.

***

Cardio training, which stimulates the functioning of the cardiovascular system, is necessary both as a warm-up before strength training and to normalize the mechanisms of using sugar as a source of nutrition for the body - this is what is important for activating fat burning processes. The pulse rate should not exceed 150 beats per minute.

Scientific sources:

1. Calories burned in 30 minutes for people of three different weights,
2. The effects of regular physical activity on anxiety symptoms in healthy older adults,
3. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review,

Cardio and strength training for weight loss stimulate effective fat burning and muscle growth in the body. We are not talking about developing abs like a bodybuilder. A properly designed program of combining strength exercises and cardio exercise is aimed at intensive weight loss, toning muscle mass, and acquiring a beautiful, toned figure.

How to exercise properly to lose weight

The effectiveness of weight loss training depends on compliance with the basic “laws” of sports activity:

• The right time. In terms of effectiveness, physical activity in the evening is no different from that in the morning. The training time largely depends on your personal biorhythm. It is better for “larks” to devote themselves to sports in the morning, for “night owls” in the afternoon. The main condition is compliance with the diet. Fitness instructors advise starting exercise no earlier than 2 hours after eating.
• Regular cardio and strength training for weight loss. Pursuing the goal of losing an extra kilo, you need to exercise 3 times a week for 30-40 minutes. Study time should be increased gradually. There should be an equal amount of time between training sessions.
• Sequence of exercises. 7-10 min. Warm-ups will prepare your muscles, heart and lungs for serious exercise. The main part involves the use of strength loads, which are aimed at active fat burning. Finally, do some stretching exercises.
• The correct balance of training for weight loss for endurance and strength. Ideal option: 3 aerobic endurance exercises and one strength exercise.

Cardio exercises for weight loss

The best way to get rid of excess fat is through cardio training for weight loss. The main thing is to choose the right amount of exercise that will accelerate the removal of extra pounds without burning muscle mass. The intensity of cardio load is an individual parameter that depends on the physiological characteristics of the body. If after exercise you feel a loss of strength, severe fatigue, poor sleep and fatigue, you need to reconsider your physical activity and daily calorie deficit.

What is cardio training to burn fat?

Cardio exercises for weight loss are physical activity that affects the heart rate, increasing it to 130-160 beats per minute. Cycling, running, skiing, step aerobics are common types of cardio exercise. When studying the question of which cardio is best for weight loss, it is necessary to consider the existing types:

• Ordinary. Long-duration, slow-paced training, or LowIntensitySteadyStateCardio (LISS), helps convert muscle tissue into energy. Therefore, switching to medium intensity will have a more favorable effect on your figure due to the process of fatty acid oxidation.
• High intensity with short duration. High Intensity Interval Training (HITT) leads to fat burning through lipolysis. The important point is to achieve a calorie deficit in the body. A separate bonus of HITT is increased metabolism and long-term fat burning after the end of the class. During the training process, the amount of growth hormones and testosterone increases, which, with insufficient load, will maintain muscle mass in tone.

The effect of aerobic exercise on the body

Cardio exercise is an effective method for enhanced weight loss. Training lasting 20-30 minutes a day reduces the risk of heart failure, develops endurance of the cardiovascular system and lungs, and activates metabolism. Low-intensity cardio helps you burn fat in problem areas and maintain muscle mass at the same time.

Nutrition for cardio

The menu for cardio exercise should exclude fast carbohydrates and fatty foods. Aerobic glycolysis provokes the process of breaking down glucose into energy due to its oxidation with oxygen. Instructors recommend not resorting to debilitating diets during cardio. Doing exercises on an empty stomach can lead to the appearance of fatty ridges in the abdominal area. Evening meals are highly undesirable because they slow down metabolism.

Does strength training help you lose weight?

Physical exercises aimed at overcoming resistance or using loads in the form of weights are considered strength training. Most women view heavy lifting with skepticism, considering it an exclusively male sport for bodybuilders. However, do not worry, nature has taken care of female beauty - the high level of estrogen in women will not allow them to “pump” muscle mass.

Correctly selected exercises and diet will lead to weight loss by 2-3 kg per month. Visually, your body volume will decrease as if you lost 5 kg of weight. The explanation lies in the predominance of the volume of adipose tissue over muscle. Elastic muscles smooth out the unwanted relief of problem areas. In addition, blood flow to the pelvic organs prolongs “women’s” health.

What is involved in strength training?

Depending on the type of resistance, weighted exercises are divided into:

• overcoming your own body weight - push-ups, pull-ups on the horizontal bar;
• external resistance involves the use of dumbbells, weights, and individual elements of strength training equipment;
• isometric – holding tension for a short period of time.

Strength exercises

Effective strength exercises for weight loss include:

• abduction of legs in a crossover;
• squats, leg extensions and bendings in the simulator;
• pull of the upper block towards the chest;
• stretching.

Correctly chosen weight of the weighting agent is the basis for the effectiveness of training. In one approach, you need to do 12-15 power movements, gradually bringing them up to 25. At the beginning of the training, you should give preference to complex exercises, the main task of which is to work out problem areas as much as possible. Other muscle groups can be given a slight load. Stretching at the final stage is designed to restore muscle mass in the body.

Nutrition for strength training

Without a proper diet, it is difficult to lose weight, develop muscle mass, and improve body tone. A high-calorie menu will lead to the accumulation of fat. Low-calorie foods will cause muscle loss. To strengthen the muscles of the body, it is necessary to have a special “fuel” - glycogen, the reserves of which are influenced by the amount of proper carbohydrates in the diet. The diet for weight training is based on increased protein intake - 1.5-2 g per kg of body weight. The ratio of fats and carbohydrates to total calories looks like:

• healthy fats 20-30%;
• carbohydrates 40-50%;

What workouts are more effective for losing weight?

Cardio exercises are aimed at burning fat. Exercises with weights involve the formation of a muscle corset and a significant improvement in body tone. Their combination is fruitful for losing weight and gaining attractive, elastic forms. The main rule is systematic training.

How to combine cardio and strength training

Their effectiveness depends on alternating exercises to lose weight and tone muscles. Trainers give several options for combining strength training with cardio when losing weight, each of which is aimed at achieving the desired results. Separate workouts are popular. To simultaneously lose weight and build muscle mass, you need to set aside separate days of the week for cardio and strength training (no more than 30 minutes). Dedicate about 40 minutes to aerobic exercise.

Cardio or strength training first

Weighted exercises before cardio are great for those who are not interested in building muscle in their body. During the period of cardio exercise, muscle mass “burns” along with the fat layer. You should not expect a positive effect when using strength training after cardio. Running for half an hour will not be beneficial in the fight against extra pounds, and the remaining “labor” resources will not be enough for intense exercise.

Alternating cardio and strength training

Interval training involves alternating exercises with weights and cardio loads in one approach - 8 min./8 min. It involves all organs and processes in the body, maintaining performance for a long period after training. This approach is accompanied by huge energy costs, so it is suitable for physically fit women and men.

Training program

In order to lose weight and develop muscle definition, a combined program is used that includes supersets and cardio exercise. This scheme is designed for 1.5-2.5 months. Supersets are designed to increase the intensity of the training, making it as effective as possible for burning subcutaneous fat deposits. To perform the exercises correctly, you should study the photo instructions.

Warm-up

Running on a treadmill for no more than 10 minutes is ideal as a dynamic warm-up. In addition you should do:

• bending forward on one leg;
• lunges with arms raised;
• lunges to the side.

Strength training

With a combined weight loss program, you should alternate weight training and cardio exercise. Exercises should be performed in 3 sets of 10 repetitions, cardio for no more than 10 minutes. In the period between supersets, you need to rest for about 2 minutes. The lesson plan looks like this:

• oblique twisting;
• running on a treadmill;
• leg press in the gym,
• squats with dumbbells between the legs;
• running on a treadmill;
• seated overhead dumbbell press,
• running on a treadmill.

Aerobic exercise to burn fat

The peculiarity of aerobic exercise is the production of energy through the oxygen oxidation of glucose. To achieve maximum effectiveness from aerobic training, fitness instructors recommend consistently increasing their frequency, starting with 3 times a week and reaching 5-6 workouts lasting 40-60 minutes. each. Exercises that are effective are exercises in which the intensity of cardiac activity is 65-80% of the maximum heart rate.

An anaerobic exercise routine promotes the oxidation of glucose without oxygen. The intense pace and short duration of the movements are ideal for losing weight in the abdominal area. They involve strengthening the muscular frame of the body, increasing the endurance of the cardiovascular system and lungs. Exercise counteracts the accumulation of toxins in the body, speeding up basal metabolism.

Video

The effect of cardio training has long been known, but doing it incorrectly reduces the benefits and even harms the body. In order for cardio to be beneficial for weight loss, it is important to observe certain conditions: maintain an optimal heart rate, exercise correctly and regularly, and adhere to the optimal duration of exercise. Also, knowing common mistakes will help you avoid wasting time on.

How does cardio training affect fat burning?

The effect of cardio on fat burning has been confirmed by numerous studies in the field of physiology and sports. Despite the effectiveness of strength training, cardio training is an integral part of all training plans for athletes of various sports. But also as an independent discipline, for example, other aerobic exercise is a fairly effective way to remove excess fat.

When performing aerobic exercise, when the body is enriched with oxygen, processes such as an increase in heat exchange, and therefore an acceleration of metabolism, occur. Raising your heart rate when doing cardio for a long time helps you burn more calories, the fuel you need to perform your workouts. The more intense the cardio, the more calories you burn.

But there is important point– high calorie consumption does not always have a positive effect on fat burning. It is important to train in the correct heart rate zone.

The higher the pulse, the faster the heart pumps blood and expends more energy, but this may not affect fat burning. A high heart rate can trigger the burning of muscle tissue rather than fat. And prolonged exercise with a high heart rate leads to wear and tear on the heart.

1. First 20 minutes training uses kilocalories from carbohydrates for energy - its own reserves from the muscles and liver. Yes, calories are consumed, but they do not yet affect weight loss, since they do not come from the breakdown of fats.
2. Next part of the workout, after 20 minutes, involves the consumption of fats as fuel. It is this part that is important for losing weight, and here you need to load correctly, maintain the right time and pulse.

How many calories does cardio training burn?

Several factors influence calorie expenditure:

• degree of load;
• heart rate;
• physical training;
• age.

It follows that the number of calories burned will be different for everyone. You can monitor the individual value of energy spent using the pulse sensors of all modern cardio equipment. With their help, you can see calorie consumption depending on your heart rate, age, and duration of exercise.

If you keep your heart rate in the fat burning zone, calculated individually, on average you can lose from 500-800 Kcal in 1 hour.

Running or will be equally effective in promoting fat burning, the main thing is not to exceed the pulse. Accordingly, the higher the heart rate and the more difficult the load, the greater the calorie consumption. But this indicator will not be so important if you exceed the permissible maximum heart rate, at which the endurance of the heart muscle is trained. Therefore, you should pay attention not to calorie consumption, but to heart rate.

What heart rate should you keep during cardio to burn fat?

Perhaps the most important condition for losing weight during cardio is determining your heart rate zone. As mentioned above: exceeding the heart rate zone stops burning fat, and goes into mode to increase heart endurance and speed.

In the mode from 50 to 70% of the maximum heart rate - the best zone for burning fat, at this moment the heart does not experience enormous stress, and the muscles are not destroyed.

1. 220 – age = maximum heart rate (bpm).
2. Then multiply the maximum by 0.5 and 0.7 - these will be the limits (beats per minute) beyond which it is better not to go.

To select the correct load, start training on any machine at a slow pace.

1. Firstly, it will warm up the muscles and prevent injury;
2. and secondly, it will help to gradually increase your heart rate, tracking it as the pace gradually increases.

You can read your pulse using heart rate sensors or manually.

When performing exercise, make sure that your heart rate does not exceed the upper limit. Over time, the heart adapts, and the heart rate at a certain pace will be lower compared to the first workouts. Next, you need to increase the pace, change programs, change exercise equipment, but still not go beyond the limits of your heart rate.

Cardio training for weight loss - weekly program

So, knowing your heart rate limit, feel free to start training. Any simulator you like can be at your disposal. For example training, consider programs for all simulators. This method will help diversify your workouts in the gym, or allow you to choose one of the options, depending on your home cardio equipment.

• Perform the complex every other day, but no more than four sessions per week.
• Duration varies from 45-60 minutes. Do not exceed the duration of more than one hour.
• Adjust the speed and load mode to your own pulse, and if necessary, reduce the pace to lower your heart rate.

Treadmill

Warm up: walking for 5 minutes.

1. Lifting at an incline of 8-10 degrees - 5 minutes.
2. Acceleration in horizontal position – 3 minutes.
3. Walk at a calm pace - 2 minutes.

Perform 4 to 5 such sessions, finishing with a slow walk to lower your heart rate.

Exercise bike

You can select an interval load in the simulator program, or follow the option below.

Warm up for 5-7 minutes – pedal at a calm pace.

1. The average rate of pedaling (heart rate about 50%) is 2 minutes.
2. Acceleration (heart rate up to 70%) – 2 minutes.
3. The average rate of pedaling while standing is 2 minutes.
4. Standing bent over acceleration – 2 minutes.
5. Reduce the pace for rest (sitting) – 2 minutes.

Repeat the session 4-5 times. At the end of your workout, stretch your muscles.

Stepper

Warm up – 5-7 minutes at a calm pace.

1. Walking with a load at high resistance - 2 minutes.
2. Maximum acceleration with emphasis on the forearms – 2 minutes.
3. Medium tempo at low resistance – 1 minute.

Perform 8-10 cycles, alternating power load on the muscles of the buttocks and thighs and acceleration.
Warm up 5-7 minutes.

1. Average pace at average resistance level – 5 minutes.
2. Speed ​​up - 5 minutes.
3. Average reverse pace (moving the pedals in the opposite direction) – 5 minutes.

Perform 3-4 series of the complex. It is important to keep your heels off the pedals.

Common mistakes when doing fat-burning cardio

• Doing cardio sessions that are too short will not burn fat at all., if we are not talking about . During this time, the body does not have time to waste carbohydrates, and accordingly, the process of burning fat does not even have time to begin.
• Excessive loads, more than an hour, lead to overwork and a further supply of fats for normal functioning. Long-term stress is not just stress for the body, it is the enemy of the cardiovascular system and muscles.
• Low heart rate does not bring the body into a state in which it needs to use fat reserves as fuel. This means that if the body is easy, it will not burn calories and fat in the required quantities. Thus, nothing will happen other than an improvement in overall well-being.
• Increased heart rate, above your own maximum, also does not contribute to fat burning. Otherwise, such loads contribute to wear and tear of the heart, improve speed, train the heart muscle, but do not promote lipolysis.

Conclusion

It doesn’t matter what type of exercise machine is at home, or the number and variety of exercise equipment provided by the fitness club, the main thing is to follow the simple rules of cardio training. Remember that even newfangled exercise machines will not help you lose weight if you do not do cardio regularly, monitor your heart rate and the duration of your workouts. Avoid major mistakes, do not exceed the daily calorie content of meals, eat protein foods after cardio, minimizing the amount of simple carbohydrates in the diet.

Cardio for weight loss in video format

Aerobics can bring quick results. During exercise, organs require more oxygen, which has a positive effect on the functioning of the cardiovascular and respiratory systems. That is why such elements are included in cardio training. Most often, aerobics includes fast walking or leisurely running, skipping rope, cycling and dancing, as well as volleyball and tennis. To achieve your goal, you need to choose exercises and learn about the technique.

The effectiveness of aerobics at home

Regular practice can bring many positive results. For example, weight loss and figure correction, as well as:

• improving the health of the blood supply and preventing the development of fatal diseases, in addition, blood pressure is reduced to the required level and the pulse is normalized;
• development of more resilient breathing;
• strengthening the skeleton and improving the elasticity of the muscular system;
• normalization of sleep, thanks to which the body will recover faster.

In addition, there is an improvement in mood and even relief from depression. One of the problems that worries many is lethargy and chronic fatigue. Aerobics also allows you to get rid of these unpleasant companions. Constant sports activities help increase life expectancy.

Rules for doing cardio at home

It’s not enough to learn the basic exercises and start practicing on your own. In the gym, a trainer will monitor your technique. It is recommended to study the rules for home training and adhere to them.

It is highly undesirable to practice with all your might. Beginners try to give their best during the first lesson, unaware that they are causing irreparable harm to the body. After the first classes, the body feels weak and mildly painful for several days, which is normal. You should avoid overstraining your muscles and do not exercise forcefully. You cannot exceed the number of approaches - it is better to do everything correctly and slowly, enjoying the sport. The same applies to the number of classes per week - for a beginner athlete, 3 times are enough with an average duration of about 40 minutes.

During training, there should be no strong burning sensation in the muscles, strain or pain. Such sensations indicate that the element is being performed incorrectly. This can affect your overall health or cause injury to ligaments or joints.

Do not exercise on a full stomach or before bed. The ideal time to practice is in the evening, but not earlier than 2 hours before bedtime. If you give your body physical activity right before bed, it may consider this a wake-up call and have difficulty falling asleep at night. In addition, the muscles will not have time to contract and begin to recover before the body falls asleep. After an evening's work, a bad mood, pain in the torso, and lethargy are guaranteed in the morning. It is recommended to exercise in the morning, for example, 1.5-2 hours after a light breakfast.

Morning workout for weight loss makes it possible to correct your figure and achieve lightness in your body. It is not recommended to use dumbbells, weights or perform strength exercises to build muscle mass. This way the figure will only gain muscles and lose its feminine contours. If the problem area is the abdomen, then more than half of the allotted time should be devoted to exercises in this area. Aerobics allows you to perform elements anywhere and without sports equipment. In addition, you need to take short breaks to exercise during the working day. You can get rid of extra centimeters by stretching, twisting, jumping, running or brisk walking.

To lose weight, it is not enough to exercise every day; you need to reconsider your diet. Sweets, flour, fatty and spicy foods should be excluded from the menu. Such products store fats and delay the removal of moisture. The last meal before bed should be no more than 2 hours in advance. There is no need to adhere to the erroneous opinion and not eat after 6 pm - on the contrary, this will cause the body to experience stress and store fat deposits for the future. It is better to divide the daily diet into 8 small meals and eat every 2-3 hours.

Special attention should be paid to the room where physical education takes place. It should be quite spacious, with plenty of light and preferably a mirror (this way you can monitor the technique of the elements). If several people are working in the room at once, it is better to provide a flow of fresh air, but not a draft. You should not exercise barefoot on a slippery floor (laminate or tile) due to the high risk of slipping. At home, it is recommended to exercise on a carpet or buy a special sports mat made of soft, springy material.

Exercises for home practice

There are several main areas of aerobics: dancing, step, aqua and slide aerobics. The type is selected based on your own preferences and goals.

Running and jumping

Doing this at home is problematic, but there is a way out - running in place, and at a fast pace. It is recommended to turn on the music and move to its beat, using your hands. The second option is to add high knee lifts to running and touch them with your palms during the sport. One of the effective activities is running with your heels touching your buttocks, while you also need to use your arms, clapping in front of you.

Jumping in place is no less effective; it is possible to perform small jumps with your feet together and apart. It is also necessary to work with your hands: during a jump, the clap is made above your head.

Jumping up

This element is a complex of running and jumping, since jumping is performed between sets of other exercises. This cardio allows you to generate energy, tone your buttocks and lose excess weight, and also does not require a lot of space. Technique: straight posture, feet shoulder-width apart, hands on the belt. You need to squat down a little, reaching your palms to the floor and jump sharply up. You should land carefully on the balls of your feet, with your knees bent at this time.

Jumping while lying down

The exercise is similar to the previous one, but you should still pay a little attention to the technique to avoid injury. From the starting position, you need to squat down, place your hands in front of you (as in a push-up) and transfer your body weight to your palms, jumping sharply back. The element is then repeated in reverse order. After 1 jump, it is allowed to perform jumping or running.

Kicks

The element is borrowed from kickboxing and has several options: sideways, forwards and backwards. Body position for execution: legs slightly bent at the knees and standing shoulder-width apart, arms also bent at the elbows, and palms clenched into fists. You need to position your hands as if they were protecting your face from blows. You need to strike forward and backward with your heel, pulling your toe toward you, and to the side with your toe. This cardio exercise requires a large space, since all the force is put into the blows.

Aerobics elements, step and dance movements

This is the most affordable and effective method for losing weight, and it also improves your mood. To perform it, you need to learn several movements from aerobics and step. You can complete your workout by dancing; you don’t have to learn any movements, just relax and move rhythmically.

What is cardio training

Cardio exercises allow you to quickly get rid of excess fat, maintaining muscle mass and improving your body appearance. In addition to this, classes have the following advantages:

• developing endurance, the ability to endure heavy loads without getting tired, because long-term training burns fat deposits faster;
• improvement of the cardiovascular system and relief from dizziness, arrhythmia and high blood pressure;
• weight loss, since with intense cardio the body spends more energy: in the first 20 minutes glycogen (a polysaccharide from the liver that provides energy) is spent, and then subcutaneous fat is used.

Cardio training often consists of running, exercise on a stepper and jumping, but it is also possible to exercise on an exercise bike, shuttle running, walk quickly or simply jump over a jump rope. Classes last from 30 to 60 minutes in the fresh air or in a well-ventilated room with an air temperature of no more than 20 degrees.

In addition to the advantages, there are also disadvantages of classes, one of them is contraindications. It is strictly forbidden for people with problems with the heart and circulatory system (hypertension, stroke, heart attack). If you are overweight and have varicose veins, it is recommended to choose a different type of exercise. In addition, you need to sensibly assess the condition of the muscular and skeletal system. Intervertebral hernia, arthrosis and calcium deficiency are an obstacle to full cardio performance. For such diseases, it is necessary to give a small load to the body under the supervision of a specialist.

Exercises to burn fat

There are many exercises to get rid of extra pounds and improve your health. All of them can be performed independently without the help of a trainer.
Walking is the simplest method that can be used by overweight people. Approximate calorie consumption per hour is up to 400. Walking is also useful for recovery after surgery or serious injury. Warm-up in the form of brisk walking will have a positive effect on the quality of your workout.

Cycling or using a stationary bike at the gym will help you use more energy and reduce stress on your knee joints than running fast. You can exercise both for beginners to lose weight and for professionals, for example, to achieve relief.

It is possible to replace running and walking with winter sports. Skiing will be an excellent cardio workout for burning fat tissue. Such exercises have a good effect on the muscles of the legs, arms, back and abs. In addition, fresh winter air saturates the organs with oxygen, which affects the effectiveness of exercise.

The elliptical is an affordable exercise machine for home workouts. An elliptical apparatus will help out those people for whom neither skiing, nor running, nor dancing are suitable. Its action is similar to movements when skiing or climbing stairs: the foot presses on the exercise machine (as if walking on the stairs), then the ellipsoid returns it back and requires you to make another effort to lower it. At the same time as your legs, you can also pump up your arms by working them on the handrails. The load on the joints is lower than with other exercises, and the training efficiency is higher.

The stepper is available for installation and practice at home, it comes with handrails or a display and without everything. Using the machine I work different leg muscles: buttocks, calves and thighs. A more complex version of the projectile is a rotary stepper, which allows you to work the back and shoulder muscles. However, it is not always convenient for beginners: for intense training you need to move a lot and rhythmically, and the muscles get tired quickly.

Other options for cardio are rowing on a special machine, swimming in a pool or river, etc. With rowing you can burn up to 800 kcal, with swimming – 600, and with skipping rope – about 1000. Such activities do not overload the muscles, but develop endurance and elasticity of the body.

High intensity interval training. The essence of the classes is to change short intense loads to less difficult ones. For example, 20 seconds of fast sprinting and 1 minute of fast walking. The duration of the workout is about 10 minutes, but sometimes it reaches 60 minutes for professionals. HIIT burns approximately 9 times more fat than regular exercise.

Nutritional Features

Proper nutrition during physical activity plays a huge role. If you continue to eat according to your usual pattern, eating sweets, fatty foods and starchy foods, you will have to wait a long time for the results of your exercises. Exercising to improve your health does not require you to follow a strict diet; you just need to adjust your daily diet. Losing weight requires radically changing your attitude towards food. With intense cardio, do not forget that your appetite increases, so you should not refuse meals.

The diet must contain animal proteins (chicken, turkey, dairy products, fish) in up to 70% of the entire menu. The second important element for building muscle mass is carbohydrates - up to 20% are required (beans, cereals, vegetables and unsweetened fruits, cereals). The smallest share is fats, their share is only 10%. It is better to eat various nuts and oils, but within 30 grams per day.

For a post-workout or between-meal snack, consider choosing low-fat dairy products, citrus fruits, apples and non-starchy vegetables. An important rule is that carbohydrates are consumed only before exercise, and proteins after it.

The volume of fluid you drink per day should be at least 1.5-2 liters of water per day, depending on body weight. You are allowed to drink not only clean water, but also table mineral water without gas.

Workout Sequence

Effective cardio training takes place in several stages. First, you need to do a warm-up to warm up your muscles and prevent possible injuries. The main stage includes several intense exercises. The last stage is the final elements, which take place at a slower rhythm.

Warm-up

To warm up the muscles you need to spend at least 5-7 minutes. It is recommended to perform each exercise 10-15 times. The body should not get tired at this time, otherwise further elements will be performed incorrectly and will not bring the desired result.

1. Reverse lunges. To perform this, you need to stand up straight, then take a middle step while inhaling back with your right leg and perform a squat. The back remains straight, hands on the belt, the knee of the left leg is above the foot. As you exhale, the right leg returns to its original position, and the exercise is repeated the required number of times. After which the leg is replaced by the opposite one.
2. Squats with raised arms. Squats should be performed with one leg shifted to the side. When lowering, your arms touch the floor; when raising, they reach up above your head.
3. The gluteal bridge has several options. Starting position - lying on your back, legs bent at the knees, arms relaxed and lying on the floor. When inhaling, the pelvis and back lift off the floor, reaching the prima line, and the buttocks tense. Then the body returns to the starting point without relaxing the buttock muscles.
4. Shoulder touch plank. The last element of the warm-up is performed in a lying position (the position resembles push-ups), with one hand lifting off the mat from time to time and touching the opposite shoulder. When doing the plank, you need to pay attention to your back and abs; the muscles should not be relaxed or allowed to bend.

Basic movements

The main part of cardio takes the longest time. You must choose it based on your physical fitness, well-being and body endurance. It is worth remembering that training cannot last more than an hour without rest.

1. Climbing exercise. The basic stance is a plank, with your palms under your shoulders and your abs tense. You need to remain in this position as long as you have the strength. Then you need to bend one leg and move it as close to your hand as possible. Then return to the starting position and repeat the element with the opposite leg.
2. Burpee. Having taken the initial standing position, you should squat down and rest your palms on the floor. Having fixed the arms, the legs are sharply thrown back and a prone position is assumed. You need to do a push-up and return to a sitting position, and then jump up and clap overhead.
3. Jump squats. The aerobic element is performed in the usual way several times.
4. Skier jumps. While standing, you need to move your arms and legs at the same time; the movements are reminiscent of skiing with bouncing. A simpler option is to step in place with movements of the upper and lower limbs.

Finishing poses

It is impossible to interrupt the lesson abruptly so that the body does not experience stress. The load decreases slowly, this phase takes 10-15 minutes.

1. Downward dog - an exercise taken from yoga, helps to achieve smooth movements. Ideal execution: palms and feet on the floor, pelvis stretches upward, body resembles a triangle. The neck is straight, the head looks down, the muscles are relaxed. The arms are a continuation of the body and form a straight line. If you cannot do it correctly right away, it is permissible to use a chair, leaning on it with your hands.
2. Cat and cow. Basic stance - on all fours, hands under shoulders, knees hip-width apart. Cow pose - while inhaling, the body smoothly bends down, the head looks up. As you exhale, cat pose - the torso smoothly rises up, forming an arc, the head is lowered down.

At this point you can complete the training. Warm-up and cool-down time is necessarily removed during any physical education. First, the body prepares for the load, the muscles warm up and become ready for work. After the load, you should do several gentle exercises to relieve tension in the muscles - this will help the body recover faster.

Circuit training

The term means a set of up to 10 exercises, repeated several times in a circle. You can choose them individually, as well as the number of approaches. The lesson should be held at a fast pace without interruption. Allow a few minutes between laps to rest.

The advantages of circular exercise are rapid weight loss, the ability to exercise independently at home, suitable for both men and women. In addition, beginners can easily perform the exercises, gradually increasing the load. Cons: muscle mass does not increase.

Rules for circuit training

• A long duration of fitness training is not allowed, otherwise the body begins to burn the tissues of the muscular system, the optimal time is 30 minutes;
• You can’t take a long break between exercises, a maximum of 10-15 seconds to restore breathing;
• number of repetitions – at least 10 times of each element in 1 round;
• warm-up and cool-down are required;
• when using weights, weight is added gradually;
• The lesson should begin with the simplest exercise.

The program is selected individually, in general it should look like this. Cardio exercises for the abdominal muscles (burpees, fast running with knees up, jumping jacks), legs (side jumps, lunges, sumo squats with jumping) and arms (push-ups, pull-ups and dumbbell presses). To reduce the size of your waist and get rid of the sides, you can add different types of twisting, turns and planks. Lunges, squats with a load, leg swings, and bridges will help pump up the muscles in your legs and buttocks.

To achieve a good result, you need to work individual muscles. For example, in the first week, work on the chest and arms, in the second – on the stomach, in the third – on the buttocks and legs. Intensive training can improve health, get rid of excess fat, speed up metabolism and increase body endurance.

8 myths about cardio training

Most people are afraid of cardio because of made-up myths. In fact, such a load, if done correctly, cannot harm the body.

1. The only way to lose weight is through cardio. This is not true; you cannot lose weight without correcting your diet. Frequent exercise in the gym will only increase weight due to muscle growth.
2. The lesson should begin immediately with exhausting exercises. You cannot give the body a large load on all muscle groups in one day. It is better to work on one problem area in one workout.
3. One cardio session requires you to burn more than 500 calories. You shouldn’t strive for big numbers right away; it’s better to focus on your well-being and your muscles. If it is not possible to exercise at a fast pace, it is better not to force yourself.
4. You need to remember the formula for proper fat burning. What you need to remember during training is the intensity and pace of the session, as well as the amount of energy expended.
5. Exercising on an empty stomach helps you lose weight faster. Long-term training on an empty stomach will cause irreparable harm to the body; it is better to exercise 1.5-2 hours after eating.
6. Marathons give you the opportunity to say goodbye to weight quickly. Of course, marathons have great health benefits, but they do not lose weight faster than the body can do.
7. Cardio and strength exercises are best done separately. Sometimes comprehensive physical education can be more effective than performing each type separately. After the complex, the body continues to lose calories for another 20-30 minutes.
8. 8. At high loads, it is possible not to change the power supply. You can't lose weight without correcting your diet. No amount of physical activity can burn all the extra calories.
   Exercising on a regular basis can strengthen the body, making it stronger and stronger, and also reduce weight. In addition to all cardio exercises have a positive effect on the figure of both men and women. For the stronger half, this is an excellent option to achieve a manly figure, and for girls - a thin waist and elastic buttocks.

Cardio is a word well known to all athletes involved in any sport: from athletics to extreme strength training. 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 is the best form of cardio because it is difficult to exceed your maximum effort 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 are the strengthening of the 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 you cannot build muscle and burn fat at the same time, it is advisable to include cardio in your training plan along with strength training during the fat burning phase, since this will make fat burning more effective.
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 for training.

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, a study was conducted that showed that when exercising in the morning, one kilogram of fat was oxidized faster than if physical activity was performed closer to 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 shake, 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. With CNI, the energy of free fatty acids is used predominantly, with carbohydrates coming 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, to maintain and preserve muscle mass. 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 an even better fat burning effect than with double the duration of CNI - this is due to a higher metabolic rate.

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 you lift a barbell weighing 50 kg for 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 way to 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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