- What does cardio work mean?
- Cardio and Slimming
- How dangerous can jogging be?
- The role of cardio before and after weight training
- Cardio Training for Fat Burning
In order for cardio training to achieve your goal, you need to know the basic rules for performing this type of physical activity, as well as when it is best to perform cardio - before or after strength training.
- 1 What does “cardio” mean?> 2 Cardio and weight loss
- 3 How dangerous can jogging be?
- 4 The role of cardio before and after weight training
- 5 Cardio Training for Fat Burning
- 6 How to make cardio as effective as possible?
- 6.1 Short cardio as part of a warm-up
- 6.2 Active cardio is not for everyone.
- 6.3 Heart rate is paramount
- 6.4 Correct timing
What does cardio work mean?
To do cardio is to perform physical exercises that increase the heart rate. As a result of such activity, the work of the heart muscle and vascular system improves, endurance develops, and the metabolic process is activated.
There are many types of cardio workouts. The following were most popular: rowing and aerobics classes, jumping rope, swimming, running, skiing. In one hour of such a training, between 400 and 600 kilocalories are spent. Cardio is often presented as the best way to deal with extra pounds and fat, which is not entirely true.
Cardio and Slimming
The relationship between the calories burned and the cardio spent on this or that kind of cardio, which most people who want to lose weight for their workouts, preferring to running rather than walking, can cause metabolic disorders. This is due to the combination of a sharp decrease in diet with exhausting runs.
The amount of calories burned during cardio depends more on the average heart rate, rather than on the type of physical activity. The more often the heart beats, the more energy is expended. The duration of classes also affects energy costs.
How dangerous can jogging be?
Running has a positive effect on human health, but is not the easiest and easiest kind of cardio. Incorrect technique, too hard surface, unsuitable shoes are factors that can lead to personal injury. To run correctly, you need to learn this.
Jogging is not for everyone. They are contraindicated for people suffering from overweight, because due to shock loads, pressure on the joints, especially the knee, increases, which can cause the development of chronic pain. Riding or swimming will be much safer.
The role of cardio before and after weight training
A warm-up with cardio lasting from four to seven minutes is a great way to prepare the body for the upcoming loads. It accelerates blood flow, raises body temperature. The main thing is to monitor the pulse, the frequency of which should be at the level of 130-150 beats / min.
Cardio, performed after the main training, helps to rid the stomach and sides of the fat layer, increase the relief of muscles. The most effective in this regard are circular and interval cardio training.
Cardio Training for Fat Burning
The mechanism of getting rid of body fat starts after the depletion of glycogen - the muscle carbohydrate stored by the muscles. This can be achieved when cardio is practiced for at least forty-five minutes, or immediately after the completion of strength training.
Do not overestimate the role of sport in the process of losing weight. The exclusion of junk food from the diet and a decrease in the total calorie intake to a moderate level bring a much more tangible result. It's easier to prevent an excess of calories than to deal with the consequences of immoderate or improper nutrition.
How to make cardio as effective as possible ">
Short cardio as part of a workout
Suitable for those who want to lose weight, and for athletes who train to build muscle. Performing light cardio as part of a warm-up for the upcoming training allows you to prepare your body and muscles for stress, to make classes more productive.
Active cardio is not for everyone.
Such physical activity negatively affects the growth of muscles, cannot be combined with exercises aimed at increasing the relief. The body is not able to increase and decrease body weight at the same time.
Heart rate is paramount
The amount of calories burned is more dependent on the heart rate and duration of the workout than on the type of activity. A forty-minute occupation on a rowing machine at an average pace is much more effective than a ten-minute "high-speed" run.
The right timing
It is best to engage in high-intensity, circular and other types of cardio workouts to lose weight when glycogen stores are depleted, blood sugar is lowered, for example, on an empty stomach in the morning.
Cardio workouts stimulate the cardiovascular system, are important not only for warming up, but also for using sugar as a food source, which leads to the process of fat burning, that is, to reduce body weight.