Cardiotraining is primarily aimed at training the heart muscle. This is an important part in bodybuilding, as many neglect these workouts. And they are very important for the health of the cardiovascular system. In this article, we will consider the main myths and give recommendations for this type of training.
Cardio training includes: running, walking, jumping, cycling.
- 1 Features of cardio training
- 1.1 Preparation
- 2 Five Myths About Cardio
- 2.1 The first myth
- 2.2 Second myth
- 2.3 Third myth
- 2.4 Fourth myth
- 2.5 Fifth Myth
- 3 Answer frequently asked questions
- 3.1 How much time do you need to work out "> 3.2 What training is better to choose for losing weight: running, walking, cycling?
- 3.3 When do you need to do aerobics to lose weight faster?
- 3.4 What exercise regimen will help maintain weight loss?
- 3.5 Which trainer is the most effective?
- 4 Tips for Cardio Professionals
- 4.1 Cardio Workout
Cardio training has become increasingly popular lately. Sometimes, visiting the gym during rush hour, it can be difficult to break through to a free treadmill or exercise bike. Many coaches argue that some guests, doing it on their own, only spend time and energy aimlessly, and sometimes they can even act to their own detriment.
How to get the most out of cardio simulators and what should be considered during training?
You need to understand that cardio training is aimed not at muscle development, but at the cardiovascular system. Cardio training can only be beneficial if a person is engaged in correct and regular monitoring of his pulse . Otherwise, you can cause serious harm to your health.
Before cardio training, you should definitely find out the boundaries of your heart rate : the upper and lower steps. The most accurate way to do this is to undergo a computer examination, which will show the state of the cardiovascular system and give an idea of the permissible blood pressure during exercise. To find out the upper and lower limits of the pulse without a computer, you need to subtract age from 220. If we multiply the resulting number by 65%, we get the lower acceptable limit, and multiplying by 85% - the upper one.
Almost all types of modern simulators are equipped with a sensor that determines the pulse, professionals are advised to use additional equipment. In order for the simulator to determine the exact pulse during the training on the treadmill, the athlete’s palms should lie motionless on the handrails, which, in fact, is extremely difficult to do.
Five myths about cardio training
"Cardio training" burns "excess fat much better than exercises with a barbell."
The shortest path to a slim figure is a combination of aerobic and strength exercises. Some women mistakenly do only cardio for two reasons.
Firstly, it is believed that aerobic exercise as an energy fuel, they say, directly use fat, and strength exercises - only blood sugar and glycogen (sugar, "stored" for the future in the liver).
Second: in 45 minutes of training, aerobic exercises “burn” much more calories than equal strength training in time.
Yes, the truth is that aerobics uses subcutaneous stores of fat as fuel, but blood sugar and glycogen also go into business! Science has proven that during the first 20 minutes of aerobic training, only blood sugar and glycogen are consumed . And only then does the “burning” of fats begin.
For an equal time training, aerobics “burns” more calories . However, there is another truth: strength training significantly raises the level of metabolism on vacation. For those who do not understand: at rest, our body gradually “burns” our fat in order to provide energy to the physiological work of our body (heartbeat, digestion, respiration, etc.). Strength training dramatically increases the rate of fat consumption on vacation, the expense itself depends on your muscle mass. For example, ten kg of muscle require 500-900 additional calories per day, which is equivalent to one day of complete fasting per week!
Conclusion: cardio training “burns” fat during training, but practically does not affect the consumption of fat during rest. Strength training is not so strong in the "burning" of fats, but seriously boosts the resting metabolism.
By doing both, you will greatly accelerate your weight loss.
“The more aerobics, the better”
Scientists have found that although aerobics “burns” fat, but after an hour of exertion, the body switches to muscle tissue. And instead of fat, protein amino acids burn in the fire of metabolism. After two hours of cardiotraining, the body loses up to 90% of leucine, an amino acid that determines muscle growth. Jay Cutler says: “Trying to reach the“ relief ”, I decided to push up on aerobics and extended aerobic training to an hour and a half. Immediately, the strength of the muscles fell, and they lost their normal elasticity. Since then, I have been doing aerobics for no longer than 45-50 minutes. ”
“Start with cardio, and then move on to strength exercises”
The opposite is true. For strength exercises to work, you need to use large weights, with which you can do no more than 6-12 repetitions in the approach. If you take a start from cardio workout, you will use up glycogen, and this will lead to a decrease in muscle strength. As a result, you will not be able to develop that training intensity, which involves muscle growth. You need to start with "iron", and this will greatly help your aerobics. Strength exercises will deplete carbohydrate reserves and therefore "fat burning" will begin not in a quarter of an hour, but almost immediately after the start of aerobic training.
“Ate the cake”> Fifth myth
“An increase in cardio and light weight strength exercises is more effective in burning fat.”
It has already been said that the best result in the "burning" of fat comes from a combination of aerobic and power loads. In the case of "iron", the load is different. Small weights do not stimulate the growth of muscle tissue, but its quantity, as you know, is a fundamental factor in “fat burning”. So, the main rule remains indisputable: you need full strength training with large weights (6-12 repetitions in the set).
Frequently Asked Questions
How much time you need to do "> What training is better to choose for weight loss: running, walking, cycling?
Each of these types of loads will have its advantages. It all depends on what you enjoy . This factor is the key in choosing the type of cardio training, thanks to it you lose weight and are not physically exhausted.
When do you need to do aerobics to lose weight faster?
We recommend conducting traditional cardio workouts 2-3 times a week at a moderate pace for 45-60 minutes, and two more times - interval training . At least 2-3 times it is necessary to engage in strength exercises.
What exercise regimen will help keep the weight off?
So that the kilograms do not return, it is enough to train 3-4 times a week for 45-60 minutes at a moderate pace . Keep your heart rate at 65-70% of maximum. Interval training practice only in order of diversity.
Which simulator is the most effective?
The one you like! Weight loss determines the experience of aerobic training. The more of them, the greater the weight loss. On your favorite simulator, you can hold out longer than on the one that you can not stand.
- Cardio training is beneficial if the person is engaged correctly, that is, you need to monitor the pulse.
- During training, you need to constantly monitor your heart rate . For this reason, many are advised to use additional equipment during training, this is especially important for those who have a tendency to increase blood pressure or problems with the cardiovascular system.
- Before training, you need to determine your goal : active heart training or losing weight. In the first case, the training should be more intense (heart rate at 85% of the maximum upper mark), but shorter in time (on average 15–20 minutes. If there is a task to lose excess weight, then you need to prepare for training at 40–60 minutes, but with a lower intensity - 65% of the upper border of the pulse.
- It is best to start with 10-15 minute sessions with low intensity.
- When choosing the time of day for cardio training, it is worth remembering that the degree of load in the morning and evening is different . In the morning, the intensity of classes should be lower - about 100-110 beats per minute for beginners, and 120-125 beats for regular visitors to the hall. Evening training should take place in a more intensive mode with a pulse of 130 strokes for beginners and 140 strokes for advanced ones.
- Only a gradual increase in the load and intensity of training loads can provide safe and effective exercises. If you observe it, then after a month, with the same training regimen, the pulse will be much less frequent, which means that it will be possible to increase the degree of exercise. To move to a new level of intensity, you can use the so-called “verbal” test: during training, a person should be able to talk calmly. And then, professionals point out, you can gradually increase the load.