Cardio training is a multifunctional “tool” that helps to improve health and recover quickly after training, increase oxygen metabolism in the body and burn excess fat deposits that have accumulated in your body.
Consider the importance of these workouts in the process of burning fat cells, analyze the features of their various types and study how and under what cases it will be possible to use these workouts to achieve maximum results in the process and at the same time maintain muscle mass.
- 1 Types of Cardio Workouts
- 2 Load selection
- 3 Timelines for cardio workouts
- 4 Duration of training
- 5 How to burn fat
Types of Cardio Workouts
For cardio training, it is possible to use various sports devices (rollers, exercise bikes, treadmills, steppers, etc.), as well as various sports (running, swimming, walking, etc.). There are differences between these workouts in the amount of exercise intensity.
It is very important to know that for people with a weight exceeding the norm by more than 20 kg, running is contraindicated, since the articular cartilaginous tissue of the legs very quickly wears out from the loads received from it. To burn excess fat it will be enough to use walking exercises in quick steps.
There are 3 levels of intensity, which are determined by the pulse of a person, namely: low, medium and high.
A very simple formula is used to find the unit of measurement for heart rate: 220 - age = maximum heart rate.
The average level is approximately 65 - 70% of the maximum heart rate. In this case, cardio workouts allow the body to use all available deferred fats as a source of calories, but only if all glycogen stores are fully depleted. If the whole day before training, a person ate well and does not feel hunger before doing sports, then for the first 20 minutes of cardio training glycogen will be burned, not fat cells. And this is inevitable.
The heart rate for low intensity cardio workouts is 65% of the maximum heart rate. This training intensity is used for people with disabilities and in general for all those involved in sports in the first 2-3 weeks.
The pulse value is within 70-85% of the maximum characteristic for high intensity cardio workouts . This intensity is often used in interval training recommended by professional fitness equipment. These workouts should be replaced by exercises with low intensity. For example, it is possible to offer this technology in cardio training. To begin, carry out a warm-up run of medium intensity (about 3 minutes). Then short sprints are carried out - within 15s. running with all forces and 45s. running is very slow. All actions are carried out without interruptions 10-20 times. This is only one of the options for interval cardio workouts, and there are a large number of them.
By the way, it should be noted that the more these training sessions are conducted, the more difficult it will be to reach their level of intensity. That is, if sports were on the last place in the list of your daily activities, then even walking with low intensity made the heart beat with a frantic frequency. But after 2-3 months of cardio training and proper nutrition, the heart can be restored to the same state, only an increase in the speed and bias of classes can. And this is the right effect to which you must strive.
A good example of the types of load intensity
There is nothing easier. The intensity of training is in direct proportion to the amount of carbohydrates consumed. That is, if you get a lot of carbohydrates, then high-intensity loads of at least 3-4 times a week are needed to burn them. More frequent loads are not recommended, as the body will not have enough time to recover.
If there is a desire to conduct more frequent workouts, then for this you should reduce the intensity of classes to medium or low levels, that is, work according to this option: 1-2 days with an average level and 2-3 days with a low.
Those who follow a low carbohydrate diet are not recommended to exercise with a high level of intensity, it is advisable to choose one of the other two levels. This is due to the fact that with a low-carb diet, the required amount of glycogen, which is the main source of energy for muscles, is not obtained and the body begins to synthesize it from its own muscles.
Cardio workout time intervals
There are two opinions about a more favorable time for cardio workouts, which are absolutely opposite to each other. So some people think that the best time to spend them is in the morning when your stomach is empty. Others argue that time does not matter at all in the performance of training. But in our opinion it’s all the same to conduct cardio workouts in the morning, then your body will receive a boost of energy and energy for the whole day. However, it depends on the availability of free time and your choice. Consider all the "advantages" of morning cardio workouts:
- Immediately after a night's sleep, the body has a very low level of insulin and glycogen, and in this regard, the main source for the body will be fat cells. That is, at another time, you will need 20 minutes of training to burn glycogen, and only after that fat will begin to be burned. And in this case, fat is burned immediately;
- Cardio training is the best option for awakening the body, which produces substances such as endofins that can improve the physical and mental well-being of your body;
- And as the saying goes: "Do the thing - walk boldly."
But as said earlier, there are reasons not to conduct classes in the mornings, namely: the mismatch of biorhythms to conduct sports or a work schedule that does not give enough time for them to be held. In this case, you should not be lazy and do workouts at another time and this will give you a huge charge of vivacity.
It is also recommended to engage in such training with an average level of intensity immediately after weight training. In this case, too, body fat is immediately burned.
The only time not recommended for cardio workouts is the evening hours. After them, the excitation of the body will increase, and you will fall asleep badly.
The main rule of such training is that you do not need to overdo it. It is necessary to start a training complex moderately (for example, 3 times a week with an interval of 30-40 minutes). Be sure to keep records of weight and volume. Gradually, the number and duration of training should be increased (up to 4-5 times with a length of 30 minutes). And so on until your daily workouts, and then you should increase their duration to 60-90min. in a day. If fat cells do not want to leave your body, then you are breaking a diet, which is 70% of success. Please note that if you do not follow a diet, you can even run until you turn blue, but you can not achieve the result.
And to summarize, we can say that both diet and all cardio workouts are not a panacea for losing weight and improving your body. They always need to be adjusted for each specific person and for a specific situation, you need to strictly monitor and adjust processes, using nutrition as an assistant. If you follow those simple principles described in this article, then you will surely achieve the highest results on the road to your perfection and health.
So, we wish you success in achieving the dream of creating an ideal body and a healthy body.
How to burn fat