Cardio is the fastest and most effective method of combating obesity, volume and the formation of a beautiful body. This is a whole set of healing techniques that help not only lose weight, but also develop endurance, strengthen the heart and strength of mind.
Cardio is a synonym for aerobic exercise. This type of exercise involves the implementation of muscle movements due to the energy that is produced during the oxidation of glucose molecules by oxygen. In biochemistry this process is called aerobic glycolysis. This cardio differs from strength training, where the energy is extracted by the body in an oxygen-free way, or anaerobic. During cardio training, not only muscles are trained, but also the cardiovascular system itself: its efficiency and endurance are increased.
Cardio – general information
Typical examples of aerobic exercise are running, cycling, team active games, walking, swimming. A characteristic feature of these classes is their duration. The duration of cardio training is from 20 minutes to an hour, not counting the warm-up. Exercises are carried out dynamically and intensively.
Why do we need cardio training? The main goal is to increase the endurance of the body. The general benefit of cardio training is quite extensive:
- Strengthening of the heart and vascular system;
- Burning fat and losing weight;
- Drying the body of bodybuilders and other athletes in preparation for the competition;
- Resistance to stress;
- Enhancement of the immune status.
There are different types of cardio training. There are aerobic exercises for siloviki, for representatives of high-speed sports, for women who want to put the figure in order. Cardiovascular activity is especially useful for beginning athletes – it allows them to prepare the cardiovascular system for more severe and intensive training.
Cardio Slimming is a popular area of fitness, especially in demand by female representatives. In training halls for these purposes, exercise bikes and treadmills are used. As for self-employment without the participation of an experienced instructor, they often not only do not bring benefits, but sometimes they act to the detriment.
However, with the right approach, aerobic exercise is a productive way of burning subcutaneous fat. During intensive training, lipids are actively oxidized and converted into energy, due to which long and intensive loads become possible.
Experienced bodybuilders always advise newcomers to include in their complexes aerobic exercises. Correct cardio-training is an excellent prevention of cardiac and vascular pathologies, from which athletes-siloviki of average and mature age often suffer. Athletes who regularly conduct endurance training, provide themselves with sports longevity.
Cardio for weight loss
In the course of intensive physical exertion without the use of weighed there is an active ventilation of the lungs, cardiovascular system is being trained, metabolism is improving and, of course, fat burning is intensifying.
By combining cardio training with proper nutrition, you can achieve the necessary results in a short time. But it should be remembered that the fat burning process begins after 20 minutes of active cardio.
When to perform cardio training
First, cardio is best done in the morning, when your body is full of strength and does not feel tired. Exceptions are cases where people feel better in the day or evening, or simply do not have the opportunity to exercise in the morning.
How to choose to perform cardio or strength training first? The order of combining cardio and strength training is as follows:
Cardio it is necessary to perform before weight training, if you want to lose weight.
Cardio after strength training should be done if you want to gain muscle mass, improve tone and strengthen the heart and lungs.
A good option would be a combination of cardio in the beginning, in the middle and at the end of strength training. With this option, it should be noted that the duration of one cardio period should not exceed 20 minutes, otherwise your body will be depleted.
Duration of training
Those who want to lose weight quickly must learn one important rule: you can not overdo it either in cardio training or in strength training. It is necessary to be engaged in moderation, gradually increasing the load and duration of training.
Pros and Cons of Cardio Training
- cardio workouts burn fat faster than other workouts;
- the cellulitis resolves;
- the muscles responsible for breathing are strengthened;
- cardio is useful for the heart;
- the heart rate decreases at rest;
- all muscles are strengthened;
- improves blood circulation;
- improves metabolism;
- blood pressure decreases;
- reduces the risk of diabetes;
- increased lung volume;
- reduces the risk of heart attacks;
- the mental state improves;
- cardio is suitable for men and for girls.
- Excessive stress on the cardiovascular system, joints and ligaments in some types of cardio.
Doing cardio should not forget about nutrition. The diet should contain fewer calories, and is also filled with all the necessary vitamins, proteins, fats and carbohydrates.
In this case, you should not severely restrict yourself to eating and even more so, to starve. Otherwise, you not only will not lose weight, but also spoil your stomach, lower your immunity.
Approximate daily ration
In the morning your breakfast can be boiled eggs, scrambled eggs, cottage cheese, a natural protein cocktail, fruit, curd casserole, yogurt, milk porridge, bran. The main task of breakfast is to satiate the body for the whole day.
At lunch, it’s best to eat soups, meat, fish in addition to vegetables. It should be remembered that meat and fish are good in boiled and baked form, as well as steamed.
Supper should consist of proteins. This cottage cheese, white meat, white fish, nuts, natural protein cocktail.
Do not forget about snacks. Snacks can be fruits, vegetables, dried fruits and nuts.
Breathing during cardio training is often often shallow. Many experts advise taking a breath for every third step or breathing in and out for 2 counts. In any case, your breathing should be easy and superficial, but this is only for interval and short training. If you run a distance, you should breathe deeply and infrequently. Focus on a full breath, and then do the same full exhalation.
When swimming, it is necessary to exhale into the water. To learn this is not so simple, but necessary. It should be briefly and forcefully inhaling the air with your mouth, exhale long with your mouth and nose.
In the beginning it will be hard for you to breathe properly, but then your efforts will necessarily come true.
- While doing cardio workouts, you should be in comfortable clothes and shoes. Ignoring this, you can get quite serious injuries.
- Do not overdo it with the load. Do everything gradually and moderately, constantly increasing the time and strain of your workouts.
- Do not give preference to only one type of workout and exercise. Alternate them, change, try something new, do not let your body get used to.
- If you feel pain in the body or fatigue and fatigue, give your body a break for several days.
Before cardiovascular workout, be sure to warm up for 5-10 minutes, since your muscles should be warmed up.
- Drink plenty of water. But the water should be drunk only during recovery periods during training, otherwise the cardiovascular system will increase significantly.