Aerobic exercise, also known as cardio training, is a key factor in burning excess fat in the human body. Cardio is an integral part of the life of any athlete or athlete. It is aerobic training that triggers a cascade of processes aimed at accelerating a person’s metabolism. As a result, all biochemical actions are accelerated, including the burning of subcutaneous fat. However, here, too, you need to observe the measure, because an excess of cardio can lead to rather unpleasant consequences. First of all, you need to give a general definition of this type of filler.
Aerobic training is called a set of exercises, the execution of which is due to aerobic glycolysis (decomposition of one molecule of glucose and fat into several molecules of ATP). As a result of such a seemingly complex procedure, we get energy. It is important to understand that there is an opposite process: anaerobic glycolysis, which occurs without the participation of oxygen. We use it when performing exercises with various loads for small periods of time, that is, when working in the strength mode. Running, swimming, dancing, aerobics, etc.are representatives of aerobic glycolysis, as a result of which such a load is called aerobic or «cardio».
Cardio training
Any aerobic load has a positive effect on the entire human cardiovascular system. While adhering to the basic principles of building a cardio workout, your heart will provide maximum blood flow to all organs and muscles of a person. Of course, such a practice has an excellent effect on the health of any person, regardless of age and sex. That is why this type of activity was called «cardio».
Principles of aerobic training
- The frequency of cardio workouts depends only on individual data. If your body has a good percentage of adipose tissue, then aerobics should be practiced 5-6 days a week. The total duration of the session should be 25-30 minutes, without taking into account the warm-up and snagging. For general maintenance of tone, three aerobics sessions per week are enough;
- Try to divide the cardio session into two intervals with a break of 10-15 minutes. It looks like this: you perform a warm-up and slowly begin to enter an aerobic diet, gradually increasing the pace. After 15 minutes, you begin to reduce the load and switch to rest mode. A little pause and you repeat the first cycle. This is a kind of low-intensity intervals.
- Interval cardio is somewhat more effective than its counterpart moderately, but it requires an increase in the pulse (up to 95% of the maximum value). If such a system exhausts you enough, you can follow the standard technique at low intervals. Moderate cardio should occur at a heart rate of up to 60% of the maximum mark;
- Try to increase the weekly duration of aerobics sessions, at least 30 seconds. Such a progression will have a positive effect on the results, namely-on the speed of their reception.
What exercises to perform in cardio training?
The question is exhilarating for many beginners of fitness and bodybuilding. As you already know, cardio is a durable type of aerobic load. That is why there is a huge amount of exercises that can be performed even at home. By the way, any plyometrics is also due to aerobic glycolysis.
According to numerous studies, the most convenient simulator in terms of aerobic load is an elliptical machine, which is complete in each fitness center. The second place is proudly occupied by the stepper. Well, the third is one of the most difficult biochemical movements – a treadmill (with a slight inclination).
In fact, exercises can be listed endlessly. Jump, Run, Walk, use simulators, swim, play basketball, football and much more. All this will be aerobic training. The choice of movements depends only on your preferences. But we still recommend using the first three leaders.
Finess Head 