Cardio is the best type of training for weight loss, because it is fat burning that occurs, and not muscle mass gain. But some prefer to combine it with strength exercises in the gym. What is the best useful cardio?
What is cardio training?
Cardio training is a type of physical exertion aimed at improving endurance, as well as the work of the Cardiac, Vascular and respiratory systems. It helps not only to heal the body, but also to lose weight, as it intensively burns the fat layer.
Examples of cardio training:
Jump rope.
Race.
Burpy.
Market.
Torsion of the torso.
Swimming.
There are exercises that combine cardio with strength loads(for example, push-ups or a bar). However, do not engage in one thing. In practice, it is proved that the best result is achieved by a competent combination of both types.
The best cardio training to lose weight
Despite the reviews from the outside, cardio is a fairly effective workout to lose weight quickly, because it consumes a large number of calories. With a balanced diet, diet and cardio exercises, you can achieve excellent results!
What effect does cardio have on the body?
In general, cardio training is not designed to lose weight. The main task is to improve the work of the lungs and heart by regular exercises. And the body undergoes huge loads, and if there are no health problems initially, then there is a chance to seriously injure it.
Imagine what happens to him. Indicators of endurance increase, that is, the body can perform certain loads longer and faster. For this reason, the maximum number of calories is taken in the process of training. Cardio training strengthens the cardiovascular system:
Normalizes blood flow.
Tones the heart muscle.
Gives elasticity to the vessels.
Stabilizes pressure indicators.
Reduces the content of sugar and cholesterol in the blood.
Reduces the risk of heart disease and Vegeto-vascular dystonia.
In addition, cardiac loads improve the work of respiratory organs, provide the burning of calories, accelerate metabolic processes.
Cardio exercises find applications in strength sports: they are responsible for the renewal of glycogen reserves of muscles and the improvement of their blood supply and Nutrition. For some bodybuilders, most often women, this is a way to reduce muscle mass in a certain area when pumping.
With the help of regular and well-organized cardio exercises, a person quickly reaches the desired figure on the scales, while significantly improving his well-being. However, this is possible only if there are no serious health problems. Therefore, consult your doctor in advance. For people who have just suffered a heart attack, who suffer from tuberculosis or other cardiovascular and pulmonary diseases, cardiac loads are contraindicated.
What should be the intensity?
There are VIIT (high-intensity interval cardio training), as well as NIKPT (low-intensity cardio at a constant pace).
In the first case, losing weight in a short time exerts the maximum load to the limit of its forces and capabilities, and then rests a little to restore breathing and energy supply of muscle tissue.
In the second case, the main task is to maintain the pulse in a certain area, that is, a uniform distribution of forces for a fairly long period of time.
For example, with VIIT, you run only 10 minutes, but at maximum speed, trying to improve your result every time. And in the case of the NIC, jogging lasts a whole hour, but at the same pace without taking into account the speed.
Thus, the best cardio for losing weight is VIIT, because they:
Increase metabolic processes.
Minimize catabolic processes.
Accelerate the production of proteins, which equates them with strength training.
Increase oxygen consumption, thanks to which the effect of delayed fat burning is ensured.
Relieve the burden of the hormonal system.
Improve the explosive strength index, that is, increase the number of muscles involved in basic activities.
The best cardio training to lose weight
But VIIT has some drawbacks. They:
Are not combined with strength loads, as they increase the recovery time of muscles after them.
They are not used for joint injuries, spinal curvatures, posture disorders, bipolar disorder, high excitability of the nervous system.
Contraindicated for beginners.
Capable of causing insomnia, overwork, decreased immunity.
Can cause a painful effect-muscle overtraining.
In case of incorrect organization, the adrenal cortex can deplete and cause hormonal disruption.
Injuries are dangerous for joints and ligaments.
Therefore, the NIC is safer for health. They are universal, and are prescribed in the treatment of obesity, for recovery after injuries and operations, physical activity of pregnant women. Most importantly, they are suitable for everyone, regardless of their level of fitness.
NIC is recommended for women of all ages and men over 40 years of age. While VIIT is suitable only for athletes and people with good physical condition.
Training program for beginners
The program is intended for home for 1 month.
Week type of load time intensity
1 morning charge 10 minutes each day
2 Morning charge 10 minutes each day
Statistical exercises in a complex of 40 minutes 5 times a week
3 morning exercise (the complex of exercises becomes more complex) 15 minutes each day
Statistical exercises in a complex of 30 minutes 5 times a week
Exercise equipment 20 minutes 5 times a week
Nordic walking 30 minutes every day
4 Morning charge 15 minutes each day
Jogging (every week the time increases by 10 minutes) 30 minutes every other day
Statistical exercises in complex (exercises change to more complex) 40 minutes 5 times a week
Exercise equipment 20 minutes 5 times a week
Nordic walking 30 minutes every day
losing weight with cardio is one of the most effective, provided that the competent organization of training and compliance with the system of proper Nutrition. Thus, the combination of cardio loads with strength will give a perfect body and well-being!
Finess Head 