Cardio exercises for weight loss in the gym and at home. What kind of cardio workout should you do to burn fat? The Best Cardio Workout to Burn Fat

Cardio is a word well known to all athletes involved in any sport: from athletics to extreme strength training. The second meaning of this word is aerobic activity, and it is the object of many myths, jokes and even training systems. This is where the term “cardio training” comes from. Let's see why it is interesting to many athletes.

From a biochemical point of view, cardio is a general name for all types of exercise performed through an energy exchange process called “aerobic glycolysis.” During cardio training, oxygen enters our body and oxidizes glucose, from which energy is released. It is this energy that ensures the maintenance of human physical activity for a long time.

This is the difference between cardio training and strength training, in which the release of energy occurs through a different method, oxygen-free, or otherwise anaerobic.

Types of Cardio Training

To avoid any possible confusion, let's look at the most popular types of cardio and talk about how they are mixed with strength sports.

1. Running (can be replaced by brisk walking) is a great way to warm up in the morning, recharge your batteries, ventilate your lungs and the entire body as a whole, and at the same time burn a couple of hundred calories. The condition for such training is to not run too fast so as not to become completely exhausted. On the other hand, it shouldn't be an easy walk that won't even make you sweat. You need to tune in to your own optimal rhythm and run three to six times a week, setting aside an hour or an hour and a half for this. This will not only strengthen your body, but also help you become drier and more toned.
2. Swimming is the best form of cardio because it is difficult to exceed your maximum effort limit. You don’t just need to stay on the water, but swim for fun, completing your workout with a 200-500-meter swim without stopping. Such cardio training can bring literally fabulous results. This is because, unlike running, swimming limits breathing. The body perceives this as a signal and begins to strive to increase the volume of the lungs, which means that the supply of oxygen to the entire body will improve. Additional benefits are the strengthening of the immune system due to contact with water. Muscles in water relax and recover faster. Just like marathon runners, swimmers have a much lower release of lactic acid into their muscles, so people who strength train with iron have the opportunity to train even more productively.
3. Treadmills and exercise machines simulate running. This kind of training takes place indoors, which is pretty bad. If there are no options or if the simulator is installed at home, you can train in this way, but it must be taken into account that the lack of sunlight and clean air rich in oxygen, with increased stress on the heart and blood vessels, requires such training to be strictly dosed.
4. Circuit training, otherwise called “functional training” These types of training arose quite a long time ago, but became popular no more than a year ago. Their essence lies in performing strength training with a weight significantly less than what bodybuilders use - five or even ten times less than the usual working weight, but the exercises are performed in a circle three to five times, without rest. This looks quite attractive, but it is not only a colossal load, but also a high danger for blood vessels and the heart. However, it can be clarified that this danger occurs only for a person who does not have the appropriate training and is unfamiliar with the technique. The lungs of such a person have not yet acquired the skill of supplying oxygen to the body in a critical mode for 15-20 minutes at a time.

For clarity and specific numbers, look at the infographic:

Who needs cardio training and why?

1. It can be recommended to all elderly people, as they help maintain the cardiovascular system in order and prolong life.
2. When exercising the goal of building muscle mass, cardio training is undesirable, since it causes an effect on muscle growth that is opposite to hypertrophy. But, since you cannot build muscle and burn fat at the same time, it is advisable to include cardio in your training plan along with strength training during the fat burning phase, since this will make fat burning more effective.
3. If you have set a goal to lose weight, it will be very good to add cardio to your strength training exercises, although cardio itself is not the best way to lose weight.
4. Cardio training is good if you are involved in cyclic sports and you are required to develop endurance.
5. Cardio is good for recovery. With light loads, recovery occurs more quickly.
6. Many people advise using cardio training as a warm-up - to warm up the body for 5-7 minutes before starting a workout. Although this is not exactly cardio, but rather a regular warm-up.

Cardio training is not the best way to lose weight

This is a fairly popular misconception among women involved in fitness: hoping to lose weight and being afraid to “swing”, in all the fitness rooms of the world they storm ellipses. But you don’t have to worry - it’s simply impossible to “swing up” without hormones and steroids. But if cardio training is used exclusively for weight loss, then this is indeed a misconception, and a very common one at that.

Indeed, in 45 minutes of cardio training you can burn more calories than during the same duration of strength training, but for weight loss the overall effect will be worse. Strength training works differently - it burns fat not during training, but after it during the rest process, which significantly increases the overall metabolic rate. Thanks to strength training, you will gain even a small amount of muscle, for example, 5 kg, but they will already require adding 250-400 additional kilocalories per day to your regular diet. As a result, it becomes easier to maintain some calorie deficit and burn fat on a consistent basis.

The maximum effect for burning fat is observed when combining full strength training with cardio training. Fitness experts recommend doing 2-3 strength training sessions per week to lose weight and adding 2-3 cardio workouts lasting 45-60 minutes, and it is better to choose different days for training.

When is the best time to run?

1. Run on an empty stomach

Modern research has found that exercising for 30-60 minutes in the morning, immediately after waking up, allows you to burn three times more fat than similar exercise at other times of the day. The fact is that the main source of energy for the body throughout the day is carbohydrates coming from food. During night sleep, these reserves are depleted by the body. Therefore, when a person wakes up, carbohydrates no longer play their energy role and fat begins to be used for energy.

Interestingly, morning workouts increase your metabolism throughout the day, so after working out on an empty stomach, your body will burn more calories throughout the day.

Attention! It is definitely worth considering for those who have good muscle mass that training on an empty stomach is contraindicated for them, since if there is a lack of fat, the body will begin to burn muscle. So this method of losing weight is only suitable for those people who have something to lose, that is, there is excess fat mass.

In the state of Kansas, a study was conducted that showed that when exercising in the morning, one kilogram of fat was oxidized faster than if physical activity was performed closer to the end of the day. A cyclist who pedaled in the morning before breakfast burned 60% more fat than one who exercised at lunch.

For muscular people who want to improve their muscles, running in the morning on an empty stomach is contraindicated. In general, running in the morning is good, but in terms of losing muscle instead of fat, doing cardio on an empty stomach is bad. Therefore, you can create the following morning jogging schedule for yourself:

• get up early, no later than 6-7 am;
• have a light snack without meat, for example, eat 4-5 boiled eggs with a glass of juice and bread;
• after eating, take a 30-45 minute break;
• go for a run.

So, for those who want to get rid of excess fat mass, it is advisable to run in the morning on an empty stomach, and if running is considered as a way to develop muscles, it is better to eat before cardio.

2. Cardio before strength training

For men seeking to gain muscle mass, aerobic activity in any form one to two hours before working with iron is absolutely contraindicated. Cardio done before strength work will lead to depletion of glycogen reserves, as a result of which you may simply not have enough strength for the last two or three repetitions, the most effective ones, which stimulate growth most of all. Another argument for not needing cardio before exercise is that running leads to decreased protein synthesis and increased protein breakdown. With strength training, the opposite happens: protein synthesis remains at the same level or increases slightly, but protein breakdown increases.

Thus, it turns out that after cardio training, protein synthesis, which refers to the human body’s ability to form new muscle structures, decreases, and if you then go to strength training, your ability to build muscle mass will decrease significantly. Therefore, cardio, especially for a long duration, leaves its mark on muscle progress. For women who do not want to have large amounts of muscle, who train at low intensity and with light weight, you can easily afford a 20-25-minute jog.

Thus, before training, cardio training may well be carried out, but after it it is necessary to wait a certain time - 2.5 - 3 hours in order for the glycogen depot to be restored. The correct diet and the use of appropriate sports supplements, such as carbohydrate-protein shakes or gainers, will speed up this process.

3. Advantages and disadvantages of cardio after strength training

Such cardio workouts are more beneficial than those performed before strength training. The reason is that during strength training, glycogen stores are not as depleted as during aerobic activity. So after completing your workout, there will still be a sufficient amount of stored glycogen in your muscles, and you will be able to run your race at a high level. You can get even more effectiveness from cardio if you wait two to three hours after class, eat, and only then go for a run. In this way, you will quickly replenish glycogen reserves, the breakdown of proteins will be stopped and the body will be ready to put all its efforts into a run, because it will no longer have to worry about restoring “post-workout holes.”

Best results from cardio

Everyone wants not just to run, but to achieve certain results - to improve their physique, heart function, etc. Therefore, to achieve these goals, you need to know exactly the time of your intended run and plan your runs accordingly. You can follow these tips:

• if you plan to train your legs in one of the strength training sessions, then cardio should be done away from this day, for example, training your legs on Monday, run on Thursday or Friday;
• Do cardio training on days when you don’t have strength training;
• If you can’t set aside separate days for jogging, practice jogging after finishing your workout.

If the body is 100% charged with energy, you will get much more benefits, that is, an increase in muscle mass, an improvement in appearance.

What pace should you run for cardio?

The intensity of running must be calculated using a formula that is tied to the maximum heart rate (HR max). This frequency is defined as follows:

Heart rate max = 220 - age.

So, for a 17-year-old person, the maximum heart rate is 220 - 17 = 203. During cardio training, the pulse should be from 65% to 85% of the calculated maximum.

They also often talk about the pulse zone for fat burning (most likely because it is often noted in fitness rooms on cardio equipment). This zone is also determined individually by testing with a gas analyzer. This norm is slightly lower - it is 60-70% of the maximum heart rate. For the average 30-year-old person, the norm is 115-135 beats per minute. However, we must not forget that cardio training is not particularly effective for burning fat.

Should you eat after cardio training?

Many believe that eating after a race is like death, because it undoes all the work done so reluctantly. If you think this way, you need to reconsider your point of view, because it is wrong. If you don't eat after a run and instead go hungry, your body will begin to develop a tendency to store fat. Therefore, you should definitely eat right. This doesn't mean that after running you have to bury yourself in the candy department. Proper nutrition includes the following foods: protein shake, fish, chicken, brown rice, buckwheat.

How long do you need to run to burn 1000 calories?

The information below comes from an American magazine dedicated to running and weight loss. It traced the connection between fast food consumption and running, that is, how much you need to run to compensate for various foods. The results were as follows: if a person runs at a speed of 7-9 km/h, that is, at a moderate pace with a heart rate of 65-75% of the maximum, then with an average build (70 kg) he burns approximately 550-600 kcal/hour. So jogging a distance of 1.6 kilometers allows you to burn 100-120 kcal.

Which form of aerobic activity to choose?

Everyone understands that you can run in different ways. Some people think that they need to run at a slow pace to lose weight, while others advocate the benefits of interval cardio. We will describe four types of aerobic activity that allow you to achieve fat burning and “cultivate” muscle mass.

1. Low Efficiency Cardio (LOI). This is the well-known jogging. It not only affects body composition, but helps reduce muscle pain and promotes the restoration of muscles damaged by microtrauma, since blood enriched with nutrients is intensively delivered to the muscles. CNI is not only jogging, but also cycling, exercise on a treadmill at a low speed. With CNI, the energy of free fatty acids is used predominantly, with carbohydrates coming in second place as an energy source.

During CNI training, it is advisable to take additional proteins and amino acids, which are present in sports nutrition, to maintain and preserve muscle mass. When training at low intensity, it is necessary to maintain your heart rate within 60-65% of maximum. For a cardio workout that lasts 30-45 minutes, you should stay lightly hydrated throughout.

2. Moderate Intensity Cardio (MIC) is an intermediate option between sprinting and jogging. The main goal is to perform work at an active pace, while the level of effort must be maintained over a long period of time. When running this way, you need to focus on breathing and constantly maintain your target heart rate zone within 65-70%. It is necessary to perform QSI for at least 30 minutes, while no rest is allowed and the pace should not be lost even for a second.

With this type of cardio, the source of energy is not only fats, but also carbohydrates. To preserve and maintain normal muscle mass, it is necessary to additionally take amino acids and proteins. 5-7 minutes after the start, such running leads to increased sweating, so you need to be wary of dehydration and drink water as you go.

3. Interval cardio (IC) requires the same intensity as CNI, but with less concentration and attention. You can work without fear of possible disruption. The goal of this type of activity is to get a quick workout that results in an increased metabolism long after the activity is completed. Many studies have shown that IR provides an even better fat burning effect than with double the duration of CNI - this is due to a higher metabolic rate.

Sprinting is intense cardio over specific intervals with active recovery periods of walking in place between runs. The second name for IR is HIIC (high intensity interval cardio). Due to the anaerobic nature of this intensity, it is predominantly fueled by carbohydrates, so in order to achieve the best results, it is necessary to consume carbohydrates both before and after your running workout. The use of amino acids and proteins is required for muscle recovery, and cool water consumed during breaks gives a surge of fresh strength and a charge of vigor. To perform training according to this scheme, you can use the following schedule:

• train 2-3 times a week;
• Duration of intensive race - 15 seconds;
• in 15 seconds you need to run 50-60 meters;
• number of sprints - 20, of which 12 are at full intensity, 4 warm-up and 4 for cooling down;
• The total training time is 15-20 minutes.
• the cardiovascular system is trained;
• Strength and explosive abilities improve.

The athlete selects 2-3 exercises and ties them into one bundle. The weight is approximately 650% of the one-rep maximum. If you lift a barbell weighing 50 kg for the biceps for one repetition, then for circuit training you can use a weight of 25 kg. You need to repeat it 12-15 times, in three sets with a rest of 15-20 seconds between sets. So, one circle consists of 2-3 exercises, which are performed in a row one after another with breaks between circles of 15-20 seconds. This type of anaerobic activity uses carbohydrates as fuel, so they must be consumed during the session to fuel the body. It is also necessary to control the intake of protein into the body and constantly remain hydrated, that is, sufficiently hydrated.

Each type of cardio has its own characteristics, disadvantages and advantages, so it is not so important which type provides maximum efficiency: you can choose the one that you like best and from which you will enjoy. You can try all of the ones described above and choose your own. Any method creates an anabolic environment in the body and has a positive effect on body composition. The main thing is to use the chosen method systematically.

How to lose weight with cardio

Not everyone enjoys running, so you can use other forms of aerobic activity instead. We also remind you that cardio is not the most effective way to lose weight quickly. We offer a few tips that may be useful when doing cardio training:

Tip #1: Replace walking with running. Everyone around you is indifferent to your weight, and only you yourself are interested in getting rid of it. Until you start running, you won't be able to lose weight. To begin with, you can alternate running with walking - run for two minutes and walk for two minutes, and so on for 30-40 minutes. You can gradually reduce the time you take breaks, and you will soon see changes in yourself.

Tip #2: Drink water during cardio. At the same time, one should not confuse the concepts of “wet your throat” and “drink as you should.” If you drink more than half a liter of water during an hour of cardio training, you will simply ensure that you are invited to the toilet. We experience thirst even if our mouth is simply dry. You can get it wet and move on.

Tip No. 3. What to do if you have a stitch in your side. This happens to everyone and most often they ask what to do about it. You don’t need to do anything, you can run a little slower, breathe more often and maintain the rhythm of your breathing, and everything will pass in a couple of minutes.

Training in cardio is an important part of the journey to reducing body fat, but it is not the only one. To achieve success, you need to combine several components, the most important of which is proper nutrition. We must not forget about this.

Liked? - Tell your friends!

Hello. In this article, I will tell you how and when to do cardio for fat burning (weight loss).

Cardio is any aerobic workout, for example: cycling, step aerobics and much more.

In fitness / most often, cardio means walking, running, or an elliptical trainer.

By the way, it’s different for everyone. Some choose one thing (for example, walking), some like an elliptical trainer, some an exercise bike, and some even combine everything for variety...

So, you need to carry out such training when your body has a minimum amount of energy (carbohydrates). This is the only way to burn fat to the maximum.

The question arises: when is the minimum amount of energy (carbohydrates) in my body?

• In the morning on an empty stomach (after a long 8-10 hour sleep, your body has no energy (carbohydrates), because you didn’t get them from anywhere, of course, if you didn’t fornicate at night.).
• After strength training in the gym (because during strength training, muscles burn energy reserves (carbohydrates) during weight-bearing exercises).
• Before bed (this is optional, because it depends on whether you are on a diet or not. If your evening meals consist of protein foods and no carbohydrates (energy), then this period of time (before bed) is also effective because Again, you have a lack of carbohydrates in your body, but if you have carbohydrates (energy), then this period of time is not for you).

Which of the above methods is the best? When is the best time?

Guys and girls, each of the methods is good, and has both its pros and cons.

The most important thing to remember: cardio for burning fat should be done when there are no or minimal amounts of carbohydrates (energy) in the body. And everything will be a lot of fun :)

Because with low intensity cardio, only fat (no muscle) will be burned.

And if the intensity is high, both fat and muscle will be burned (which is not good).

The next thing I want to draw your attention to is the duration of aerobic training (cardio).

It should be long (from 60 to 60 minutes or more). Because such a duration of aerobic exercise is very economical in terms of energy supply, i.e. what interests us (fat) is spent, but in small quantities, and in order to increase these amounts of fat loss, there is only one way out - to extend the time of spending along this path (i.e., extend the time of aerobic training (cardio)). That's why it took so long :)

Well, here are the main nuances. In general, an effective cardio regimen for fat burning, in my opinion, is as follows:

• Do cardio in the morning on an empty stomach (brisk walking, 60 minutes or more)
• After training, do cardio (fast walking, from 60 min +)

Now, I will tell you in detail about how to properly conduct aerobic training during these periods of time, so that you have an idea of ​​what and how to do.

Cardio in the morning on an empty stomach

We woke up and there was nothing to eat! This is especially true for carbohydrates. No carbohydrates, because if you sin, then these same carbohydrates will block your fat burning, and all your aerobic training (cardio) will be reduced to one place...

How to do cardio? At a low pace (what I said was low-intensity training), for example, this is either fast walking or slow running. Your goal is the duration of the workout (it should be at least 60 minutes at a low pace).

During this cardio (you can and even should take it, which consists of three essential amino acids (leucine, isoleucine, valine) that will protect your muscles from destruction), this way you will further preserve your muscle mass (muscles), and at the same time burn FAT.

After a cardio workout, the longer you go without eating carbs, the longer it takes to burn fat! Therefore, take a shower (without rushing), after half an hour you can eat something protein (for example, eggs) and the next meal you can eat carbohydrates.

Post-workout cardio

Everything is simple here. First comes strength training (as a rule, it lasts no more than 45 minutes for naturals, more details in the main article:), and after it comes cardio (all the same actions, i.e. low-intensity training for 60+ minutes + then than the longer you don't eat carbs = the longer the fat burns, remember that).

Cardio before bed

This method will work well if you are strictly on a diet (don't eat carbohydrates in the evening).

After cardio, you can’t eat at all, well, in general, in fact, you can only drink a portion of BCAA amino acids (you can’t, but I would even say you need to) and water (as much as you want).

You can’t eat other foods (both protein and carbohydrates) after cardio before bedtime, because you will block the fat-burning background during sleep, which is not good...

Well, in general, something like this. I hope everything is accessible and understandable. Go for it. All the best)).

Do you enjoy running, jumping, walking and generally doing any physical activity that gets your heart pumping? If the answer is yes, you will lose weight with pleasure, because these sports are aimed at burning fat. Cardio exercises for weight loss are an effective way to train the heart and respiratory system, keep muscles toned, improve the health of the body and burn calories. The right approach to business will not give extra pounds a chance to linger on your figure.

What is cardio exercise?

Experts advise combining two types of physical activity - strength training, or anaerobic, and cardio, or aerobic. A training program that includes both options is the most effective for burning fat. It helps you quickly hone your figure and give it the perfect shape. This is a type of activity in which the pulse noticeably increases and the heart muscle is trained. During cardio exercise, your heart rate increases, and when glycogen stores are depleted, fat cells begin to break down.

The benefits of cardio for weight loss

Aerobic training is necessary for every person who wants to live a long and healthy life. Cardio exercises bring the following benefits to the body:

• They force the heart to pump more blood, improving the quality of the “engine”.
• Expand lung capacity. Together with the first point, this increases endurance.
• Accelerate blood circulation. The tissues are saturated with oxygen and valuable substances, creating conditions for burning fat and losing weight throughout the body.
• Improves metabolism. Metabolic processes proceed faster, which allows you to lose weight some time after training.
• They help you lose weight beautifully – without stretch marks, in proportion. Thanks to cardio training, the skin does not sag, it remains elastic and toned.
• Improves well-being, mood, quality of life in general. You will have more strength to carry out daily tasks.

Types of cardio exercises

Aerobic programs are good because they can be done anywhere - at home, on the street, in the gym. Cardio training is divided into the following types:

• Walking. A simple and accessible method for everyone. Beginners should improve their physical fitness with this type of cardio training. A person weighing 65 kg burns about 280 kcal in 1 hour of fast walking (6 km/h).
• Run. It can be interval, endurance, jogging. It trains the entire body and develops muscle mass in the legs. An hour of running at a fast pace requires about 660 kcal.
• Swimming. The best type of cardio is breaststroke. Slow training for 1 hour burns 340 kcal.
• Bike. Riding trains the muscles of the whole body and energizes you. At a speed of 15 km/h, cycling burns 325 kcal in 60 minutes. Rough roads increase energy expenditure and the rate of weight loss.
• Rowing. This type uses the muscles of the abdomen, arms, and legs. The sport is not very popular among the common population, but in vain - 1 hour of training on a rowing machine requires 520 kcal.
• Jump rope. Jumping of varying intensity perfectly trains the whole body, helping to achieve weight loss in the legs and buttocks. In 60 minutes of such cardio training you will burn 740 kcal.
• Stepping. Low-intensity dance step aerobics burns 520 kcal/hour.
• HIIT training. This type of exercise can be done by physically resilient people, because in a short period of time you have to do your best. Just 20 minutes of intense exercise will save you 190 kcal.

Which cardio burns fat better?

This question cannot be answered unequivocally, since the load must be selected individually. If you look at the energy consumption for the body, the first positions are occupied by: HIIT training, running, rowing, step. Another question is how much time you can devote to a particular type of cardio exercise. Jumping rope for an hour is unhealthy, high-intensity training for 60 minutes is nonsense, but running, stepping, cycling is quite possible. Research shows that to burn fat, you should alternate between low- and high-intensity activities.

How to exercise to lose weight

For proper weight loss, it is necessary to combine strength and cardio exercise. Anaerobic training develops muscle mass, which is a consumer of energy even at rest. Cardio exercise is also a good way to burn calories, but this process only occurs during training. Without a diet, aerobic exercise makes no sense. This plan will be optimal: strength training 2-3 times a week + aerobic exercise 2-3 times a week + balanced nutrition according to the KBZHU.

Warm-up

Any sports activity is preceded by preparation, which warms up the body, prepares it for serious stress, and prevents injuries. Warm up or do cardio exercises for 10-15 minutes. During this time, you need to develop your joints and slightly increase your heart rate. Examples of exercises:

• Rotations, head tilts.
• Rotations, shoulder lifts.
• Rotations with forearms, hands, outstretched arms.
• Tilts and turns of the body.
• Raising legs bent at the knee, swinging legs.
• Stretching all muscle groups.

How long should the workout last?

You need to do cardio exercises at home for at least 40 minutes. In the first half of the workout, the body burns glycogen reserves. After 20 minutes, the reserves of carbohydrates obtained from food are depleted, and the fat depot is used. The maximum duration of a lesson is 60 minutes. For HIIT, 15-20 minutes is enough. If you overdo it, along with fat, the body will take energy from muscle tissue during cardio exercises, breaking down proteins.

Cardio for burning fat at home

When studying at home, you need to create a certain atmosphere. Make sure no one touches you while doing cardio. Free up space, open the window - for healthy weight loss you need fresh air. Don't train barefoot - even if you're at home, your ankles need support. Wear comfortable shoes with shock absorbers. You can drink water during training, especially if you feel that you are getting sick.

A set of aerobic exercises

Dancing to lively music, playing sports, and actively doing household chores are all good cardio activities for weight loss. However, if you are used to following a certain algorithm, use the following example:

1. Warm up (10 minutes). It includes 5 different types of jumps:

• legs together and apart with arms raised above the head;
• “scissors” - during a jump, the arms cross in front of the body, the legs also cross;
• with high knees;
• with overlap - the heels reach the buttocks;
• with raising bent legs to waist level.

1. Basic load (30 minutes). Do each exercise 15 times:

• jumping on the steppe;
• diagonal jumps;
• side lunges;
• reverse lunges with forward leg swing;
• jumping lunges;
• jump squats;
• “mill” in a squat;
• sumo squats with boxing;
• various plank options: with a jump, classic, with support on the forearms, with support on one arm and leg;
• knee push-ups;
• press book;
• Burpees

1. Cool down (10 minutes). After cardio, do stretching and breathing exercises.

Running and walking

If you have no sports experience, start with fast walking - you need to take 110 steps in a minute. To begin with, 5 minutes will be enough; over time, increase the time to half an hour. When you feel that walking is easy, start running. Alternate these two types of cardio exercise. To lose weight without harming your knee joints, exercise on a dirt road in sneakers with thick soles. Trained people prefer running on stairs and hills. Start your workout at a medium pace, and at the end speed up as much as possible.

Stepping

To practice at home, you need to purchase a step platform. One hour of intense weight loss training is equivalent to climbing the 1200th floor. You can do step aerobics 1-2 times a week, and the rest of the time you can focus on other types of fitness. The workouts simulate climbing stairs, and arm movements and body rotations are connected to the legs. Experts have developed about 200 exercises. Find a suitable video complex for yourself and perform cardio exercise with pleasure.

Jumping rope

Skipping is popular not only among women, but also among men. Jumping rope quickly increases endurance, trains coordination and models the area of ​​the hips, buttocks, and legs. Recommendations for losing weight at home:

• The optimal practice time is 15 minutes a day.
• Correct equipment: you step on the middle of the rope and extend your arms forward, the handles are at chest level.
• To lose weight, untrained people need to jump for 1 minute, then rest for 2-3 minutes. Then you can repeat the cardio load. As your endurance increases, increase your total workout time to 15 minutes.
• Do varied cardio exercises for weight loss: jump on one or two legs, perform cross jumps, etc.

Burning fat on a bike

Many people adore this two-wheeler because it not only exercises the body, but also charges with positivity. With zero training, provide 20 minutes of cardio, ride at a comfortable pace 2-3 times a week. During this time, you can cover 10-20 km, trained athletes - 30-50 km. Alternate between riding on flat surfaces and going uphill. When you become resilient, organize training for 1.5-2 hours, you can divide this time into 2 times.

Cardio in the gym

The advantage of training in the gym is the control of the trainer. The specialist will prescribe an individual cardio load and will ensure that you perform the exercises correctly. Once you get the hang of it, you can do it yourself. In the gym, it is easier to control the level of cardio loads for weight loss, since the equipment is equipped with different sensors: it measures pulse, calories burned, and distance traveled.

Which cardio equipment is best?

Once in the gym, try to use the following equipment to the maximum:

• Treadmill. You can set the speed and inclination angle required for weight loss. The coating of a high-quality exercise machine does not affect the knee joints in any way, so you can give your body cardio exercise for a long time.
• Stepper ladder. Have you tried going up an escalator against its direction? This machine will provide endless lifting.
• Rowing simulator. Provides a complex and very effective load that trains all muscle groups. Ten minutes of working on it will make you sweat a lot.

Heart rate calculation for training

In order for fat burning to be fast and effective, you need to maintain a certain heart rate during training. Use these recommendations:

• Calculate the maximum heart rate: mHR = 220 - age. For a person aged 20 years, mHR will be 200 beats/min.
• To burn fat, you need to reach a heart rate of 60-80% of your maximum during training. A twenty-year-old athlete should keep his heart rate between 120-160 beats/min during good cardio exercise.
• An increase in heart rate to 80-90% moves you into the anaerobic (strength) zone, and within the mHR range, only experienced athletes are allowed to exercise for a short time.

Advantages and disadvantages

Regular workouts for weight loss quickly burn fat deposits. They get rid of cellulite and strengthen the muscles of the whole body. People who have been practicing cardio for years reduce the risk of diabetes, strengthen the heart and reduce the likelihood of heart attacks, reduce blood pressure, and stimulate blood circulation. Improvement in health occurs within a month after the start of classes.

The disadvantages of cardio exercise are excessive pressure on joints, ligaments, and the cardiovascular system. However, such a situation can arise if a person overdoes it when losing weight, exercises in poor-quality shoes, or performs exercises incorrectly. Before you start training, make sure you are healthy. If you feel unwell, you should forget about losing weight for a while.

Contraindications

Classes will be useful if you enjoy doing them and do not feel unwell after training. Do not give your body cardio exercise to lose weight if you have the following diseases:

• musculoskeletal injuries;
• ulcer, gastritis;
• ARVI, bacterial and viral infections;
• problems with the heart and blood vessels;
• chest pain.

Video

You will be guaranteed a dose of drive and quick weight loss if you try out the presented complexes for yourself. To complete them, you need to have a certain level of endurance. Can't keep up with the video and lose your rhythm? Prepare your body with other cardio activities. At the initial stage, choose simple complexes. After a month, you will be able to speed up your weight loss process and master the programs presented below. A short guide to cardio equipment will introduce you to the best options.

Exercises for cardio training at home

Cardio training

Zumba - fitness lessons for weight loss

Overweight people are looking for new ways to lose weight. Diets have a short-term effect: weight returns in 95% of cases after completion, so the issue of losing weight must be approached comprehensively. One of its important aspects is cardio exercise. They help speed up the weight loss process and consolidate the results. It is not acceptable or financially expensive for everyone to exercise in the gym, but the process of burning fat can be successfully started at home.

What is cardio exercise?

Cardio exercise is a type of physical activity aimed at training the heart muscle.. The main feature of such exercises is their specificity. When the heart rate increases to 120 beats per minute, the body begins to use subcutaneous fat as fuel. Cardio will produce results, but you need to adhere to strict rules.

Rules for losing weight and burning fat without exercise equipment

You can control the load using a heart rate monitor bracelet outside the gym

Systematic training

Cardio gives good results only when the exercises are repeated daily. If this is jogging, then its results will begin to appear in a few weeks, and it may take months to fully consolidate. One missed workout gives a signal to the body. As a result, metabolism slows down, the strength of the heart muscle decreases, and the weight loss process stops completely.

Drink during class

During cardio exercise, you need to drink plenty of fluids. The classic belief that you shouldn't drink because of exercise leads to a heart attack. Dehydration that occurs during jogging thickens the blood and puts a lot of strain on the heart, which creates the potential for cholesterol plaques to build up. Water increases the performance of the student, which allows him to train more and more intensely. Water consumption speeds up metabolism, and this increases the amount of subcutaneous fat burned.

Don't run in the morning

In the morning hours, the body does not yet have time to mobilize its strength, catabolic processes prevail over anabolic ones. Catabolic processes are those that affect the destruction of tissues in the body. The predominance of catabolism over anabolism leads to a decrease in muscle mass and an increase in body fat. Anabolic processes are those that are responsible for the restoration of the body. Anabolism is an important component of gaining muscle mass, and the heart is also a muscle.

Note: Muscles are energy consumers. More muscle mass absorbs more calories, as a result of which the fat layer begins to be burned more actively. The body cannot gain weight and burn fat at the same time. The processes of anabolism and catabolism in the body are cyclical. There is no need to be upset if the mass begins to increase during the first time after training.

The heart does not work at full capacity in the morning, so exercise causes overload and can cause tachycardia, heart failure, and even lead to serious pathologies.

Progression of loads

Over time, the body gets used to the stress, the heart becomes stronger, and fat is burned with difficulty. A competent progression of loads should be based on the following principle - one step back, two steps forward. What does it mean?

Sudden increase in load leads to serious injuries

At the initial stage, a person should devote 10 to 20 minutes a day to cardio exercise. Over time, this figure should reach 40–50 minutes per day, after which the body needs to give a break and, within one to two weeks, reduce the intensity to 25–30 minutes per day. At the end of the adaptation period, increase the intensity/time of exercise to one hour. Then lose 10 minutes... And with such cycles, increase the level of daily stress to 90–120 minutes.

Cycles of intense cardio should be 3-4 weeks, recovery 1-2 weeks. This will prevent injury to the heart muscle and speed up and consolidate the results of weight loss.

Keep an eye on your pulse

Monitoring your heart rate (heart rate) is especially important for people who are not physically prepared. To monitor your heartbeat, you need to purchase a special heart rate monitor bracelet. During intense workouts, your heart rate should be between 100 and 135 beats per minute. If he does not reach this mark, then the training will not bring tangible results.

Modern fitness bracelets can measure not only heart rate, but also other useful indicators. They analyze your daily activity and give tips to achieve your goal as quickly as possible.

When the pulse exceeds the number of beats of 140, this leads to ischemic pain, micro-tears inside the heart muscle. They lead to scarring by connective tissue. The result is an enlarged heart and a weakening of it. This disease is called athlete's heart, and it is irreversible. With constant overload, a person risks remaining disabled for the rest of his life.

Pathology develops due to the proliferation of connective tissue

When the heart rate approaches a dangerous level during training, the cardio intensity must be reduced so that the heart rate enters the working limit. If your heart rate does not decrease, you need to take a break before your next run. With heart training at the same loads, the heart rate will be lower.

Create and follow a meal plan

To improve your cardio results, you need to change your nutrition plan. First of all, cut calories by 5%, increase the amount of omega-3 fats, slow carbohydrates and proteins. Eat more often, but less - divide your usual diet not into 2-3 meals, but into 5-6. Try to drink a lot of water - at least 5-6 glasses a day.

Note: Increasing the number of meals you eat helps speed up your metabolism for people with low metabolisms. Fractional nutrition allows you not only to lose weight, but also to do it painlessly.

A sample meal plan might look like this:

• Morning. 5 boiled eggs, a portion of buckwheat porridge (about 250–300 grams). A cup of coffee or orange juice.
• Dinner. A serving of soup with vegetables. Salad with green vegetables. Can be replaced with a serving of pasta or porridge.
• Afternoon snack. Any sweet fruits - apples, bananas, etc.
• Dinner. 350 grams of cottage cheese, a glass of milk.
• After a cardio workout. 3 eggs, half a liter of milk, kefir. Can be replaced with any product rich in protein.

Note: the meal plan indicated in the article is only an example of the distribution of an ordinary diet over 5 meals. Products and portion sizes are selected based on the body’s individual needs for proteins, carbohydrates and total calorie content.

A complete absence of fats in the diet will very quickly affect your appearance, in particular the condition of your skin and hair. Don't forget to add some "healthy" fat to your food in the afternoon, such as olive or flaxseed oil

Increasing protein will improve muscle condition and have a beneficial effect on their size and tone. Due to the deficiency caused by exercise, the body will burn subcutaneous fat more actively.

Shock your body

To do this, you need to regularly change the exercises in your load program. The human body is designed in such a way that over time it gets used to any physical activity. To increase performance, he needs to be constantly shocked. This will not only improve your weight loss results, but also increase your functional endurance. Alternate running with climbing stairs and other exercises. Exercises need to be changed at each stage of recovery, that is, during the first month a person jogs, and with the onset of the second month he does stepping.

Warm up

Before any workout, including cardio, you need to warm up thoroughly. For this, standard rolling of all joints and simple stretching are suitable. You can use some Pilates exercises. Warm-up will warm up your heart and muscles and help you avoid traumatic situations.

Cardio exercises at home

Today, many people visit gyms to stay physically fit. They are equipped with the most modern equipment, which allows you to effectively burn fat/gain weight, etc. But if you don’t have the opportunity to visit the gym, then it’s worth using an excellent set of exercises that will help you lose excess weight without financial expenses.

Exercises for home

Basic exercises performed at a high pace can create a sufficient load on the heart.. For overweight people, this can even be squats performed at maximum intensity. The main thing is that the exercise is continuous throughout the entire duration of the exercise, and that the heart rate reaches the previously specified level. There are a number of classic exercises that have long been considered designed specifically for cardio.

Run

At the initial stage, this may be race walking. If a person is going to lose excess weight and train his heart by walking/running, he needs to take care of special shock-absorbing shoes.

To protect joints from excessive shock loads when running, which is inevitable in overweight people, it is worth purchasing shoes with shock-absorbing elements.

Running is the simplest exercise, as it does not require any additional training. Running is not recommended for people suffering from excessive excess weight exceeding 120 kilograms. Since the load on the joints is simply enormous, there is a high risk of them wearing out, which will lead to leg problems in the future. Shock-absorbing shoes take most of the stress off your joints and distribute it evenly throughout your body.

For beginners, it is better to limit yourself to a low speed and a long duration. With increasing fitness of the body, you can increase the intensity of running (by accelerating) and leave the time the same. This could be running at a speed of 4–6 kilometers per hour for 40–60 minutes.

Anatomy of jogging

There are simple variations that increase the load on the heart, work the muscles better, allow you to diversify the load and shock the body.

• Running with your legs raised high. This variety is suitable for those who do not have extra time. The load on the entire body increases several times, which will speed up the fat burning process. It can be used as a load before the main marathon or as an independent exercise. Not recommended for people with weak ligaments and joints.
• Running in a rush. This exercise is much easier than the previous one, but at the same time it can also “heat up” the heart well.
• Cross-country running. The most difficult exercise. It is suitable for people living in villages or the private sector.

Race walking is a type of running that reduces stress on joints and is suitable for beginners. The recommended duration starts from 20 minutes. After walking stops warming up the heart to 120 beats per minute, you need to start running.

Stepping

This exercise came from physical education schools. There, the endurance of athletes was measured using a step test. Two minutes of stepping showed how strong the cardiovascular system is. To perform this exercise... you need a sofa, chair or bench.

The essence of the exercise is to climb a hill without using your hands. Progression of loads can be achieved through:

• increasing the lifting height;
• increasing intensity (speed);
• increasing time.

This exercise is perfect for those people who have a weak cardiovascular system, as it allows you to start with very light loads and progress until running or other types of cardio exercises become available to the trainee.

As with race walking, a person should measure their heart rate and try to keep it between 100-120 beats per minute. In addition to the heart, this exercise perfectly trains the calf, gluteal and other muscles, which will help girls who want to get their legs in order.

Instead of step pads, a sofa or low bench is quite suitable

Ladder

This is a variation on the theme of the step test for advanced ones. A person climbs without using his hands, without missing a single step. If your fitness allows, you can jump over the step without slowing down. People who live on the tenth floor in a building with a non-working elevator are familiar with the benefits of this exercise. You can add a high-speed descent to the ascent of the stairs. It is a great workout for the anterior ankle and hip flexors. Within a month, quickly climbing stairs can improve your health and lose several kilograms.

Bike

There are legends about the benefits and harms of cycling. Cycling allows you to lose weight and get the strongest heart. It works all muscle groups (including the lower back), which can help people suffering from spinal problems. The minimum cycling training time should start with 30-40 minutes at a speed that allows you to maintain your heart rate between 100-120 beats per minute.

Note: When cycling, you must sometimes limit yourself to avoid serious injury. Before you start cycling, you need to give yourself a clear goal of losing weight, and not achieving maximum speed. Tour de France cyclists have the strongest hearts in the world, but constant overuse and dehydration make them more vulnerable to heart disease. Never ride a bicycle in hot weather.

Anatomy of cycling

Jump rope

Jumping rope is used by boxers and other athletes to maintain their cardiovascular system. A jump rope will not be able to provide a constant load on the heart muscle, so it is advisable to use it at the initial stage of losing weight or as a warm-up before running or cycling.

To diversify standard jumping ropes, the trainee can practice complex elements (double jumps, cross jumps, etc.). These exercises will allow you to work not only the muscles of your legs and heart, but will also perfectly train your abdominal muscles, accelerating the appearance of the coveted six-pack. Intense jumping rope trains the hands and forearms, which will prevent sagging and generally give the practitioner an aesthetic appearance.

Jumping rope, like stepping, will be an ideal option for shy people who cannot/do not want to leave their home. As with other exercises, do not overdo it in the initial stages. The first few workouts with jump ropes should be limited to 3-5 minutes. During these workouts, the muscles adapt to a new type of load. After a week of training, you can increase the time to 20-30 minutes a day. When the body finally adapts, it is necessary to increase the intensity. The limit, as everywhere else, is 100–120 heart beats per minute for the duration of the workout.

Elements of CrossFit: the most powerful cardio workout at home (video)

Cardio without jumping and running (video guide)

results

If you follow the above recommendations (rules) and follow simple high-protein diets, you can lose up to 10% of your own weight in a month. Long-term exercise will speed up the process of metabolism and weight loss. The result is not only weight loss, but also a beautiful, trained body, with which you are not ashamed to show off on the beach.

Contraindications

There may be the following contraindications to heart training:

• Any pathologies of the cardiovascular system;

Note: in this case, cardio is not categorically contraindicated, but before carrying out any exercise, you must consult a doctor, only he will be able to determine the correct intensity and set of exercises that will strengthen the blood vessels.

• Digestive system diseases:
  • Stomach ulcer;
  • Duodenal ulcer;
  • Gastritis;
  • Cyst;
  • Tumor;
• High/low blood pressure. For people with high blood pressure, large amounts of cardio exercise is contraindicated due to the possibility of triggering a relapse. If you have hypertension or hypotension, you should consult your doctor before starting exercise. He will be able to adjust the level of stress and prescribe maintenance medications;
• People with joint problems need to limit their loads, so in most cases they are contraindicated in running, jumping rope and cardio, which increases the load on the joints. An elliptical machine designed specifically to reduce stress on the joints as well as the stress of a stationary bike may be suitable instead, but both are unlikely to be available at home.
• Injuries to legs, arms, ribs, etc.
• Cold.

Cardio training is a great way to lose weight, improve your health and prepare your figure for the next summer season. They allow you to get rid of many diseases associated with blood vessels. When combined with a properly designed diet, a healthy lifestyle and adequate sleep, cardio training can produce stunning results. Over the course of a year, you can reduce the amount of body fat to 6% of your body weight. Heart training is used by those who want to lose weight and professional athletes who need to quickly lose weight before competitions, which is another advantage of this type of exercise.

Aerobics can bring quick results. During exercise, organs require more oxygen, which has a positive effect on the functioning of the cardiovascular and respiratory systems. That is why such elements are included in cardio training. Most often, aerobics includes fast walking or leisurely running, skipping rope, cycling and dancing, as well as volleyball and tennis. To achieve your goal, you need to choose exercises and learn about the technique.

The effectiveness of aerobics at home

Regular practice can bring many positive results. For example, weight loss and figure correction, as well as:

• improving the health of the blood supply and preventing the development of fatal diseases, in addition, blood pressure is reduced to the required level and the pulse is normalized;
• development of more resilient breathing;
• strengthening the skeleton and improving the elasticity of the muscular system;
• normalization of sleep, thanks to which the body will recover faster.

In addition, there is an improvement in mood and even relief from depression. One of the problems that worries many is lethargy and chronic fatigue. Aerobics also allows you to get rid of these unpleasant companions. Constant sports activities help increase life expectancy.

Rules for doing cardio at home

It’s not enough to learn the basic exercises and start practicing on your own. In the gym, a trainer will monitor your technique. It is recommended to study the rules for home training and adhere to them.

It is highly undesirable to practice with all your might. Beginners try to give their best during the first lesson, unaware that they are causing irreparable harm to the body. After the first classes, the body feels weak and mildly painful for several days, which is normal. You should avoid overstraining your muscles and do not exercise forcefully. You cannot exceed the number of approaches - it is better to do everything correctly and slowly, enjoying the sport. The same applies to the number of classes per week - for a beginner athlete, 3 times are enough with an average duration of about 40 minutes.

During training, there should be no strong burning sensation in the muscles, strain or pain. Such sensations indicate that the element is being performed incorrectly. This can affect your overall health or cause injury to ligaments or joints.

Do not exercise on a full stomach or before bed. The ideal time to practice is in the evening, but not earlier than 2 hours before bedtime. If you give your body physical activity right before bed, it may consider this a wake-up call and have difficulty falling asleep at night. In addition, the muscles will not have time to contract and begin to recover before the body falls asleep. After an evening's work, a bad mood, pain in the torso, and lethargy are guaranteed in the morning. It is recommended to exercise in the morning, for example, 1.5-2 hours after a light breakfast.

Morning workout for weight loss makes it possible to correct your figure and achieve lightness in your body. It is not recommended to use dumbbells, weights or perform strength exercises to build muscle mass. This way the figure will only gain muscles and lose its feminine contours. If the problem area is the abdomen, then more than half of the allotted time should be devoted to exercises in this area. Aerobics allows you to perform elements anywhere and without sports equipment. In addition, you need to take short breaks to exercise during the working day. You can get rid of extra centimeters by stretching, twisting, jumping, running or brisk walking.

To lose weight, it is not enough to exercise every day; you need to reconsider your diet. Sweets, flour, fatty and spicy foods should be excluded from the menu. Such products store fats and delay the removal of moisture. The last meal before bed should be no more than 2 hours in advance. There is no need to adhere to the erroneous opinion and not eat after 6 pm - on the contrary, this will cause the body to experience stress and store fat deposits for the future. It is better to divide the daily diet into 8 small meals and eat every 2-3 hours.

Special attention should be paid to the room where physical education takes place. It should be quite spacious, with plenty of light and preferably a mirror (this way you can monitor the technique of the elements). If several people are working in the room at once, it is better to provide a flow of fresh air, but not a draft. You should not exercise barefoot on a slippery floor (laminate or tile) due to the high risk of slipping. At home, it is recommended to exercise on a carpet or buy a special sports mat made of soft, springy material.

Exercises for home practice

There are several main areas of aerobics: dancing, step, aqua and slide aerobics. The type is selected based on your own preferences and goals.

Running and jumping

Doing this at home is problematic, but there is a way out - running in place, and at a fast pace. It is recommended to turn on the music and move to its beat, using your hands. The second option is to add high knee lifts to running and touch them with your palms during the sport. One of the effective activities is running with your heels touching your buttocks, while you also need to use your arms, clapping in front of you.

Jumping in place is no less effective; it is possible to perform small jumps with your feet together and apart. It is also necessary to work with your hands: during a jump, the clap is made above your head.

Jumping up

This element is a complex of running and jumping, since jumping is performed between sets of other exercises. This cardio allows you to generate energy, tone your buttocks and lose excess weight, and also does not require a lot of space. Technique: straight posture, feet shoulder-width apart, hands on the belt. You need to squat down a little, reaching your palms to the floor and jump sharply up. You should land carefully on the balls of your feet, with your knees bent at this time.

Jumping while lying down

The exercise is similar to the previous one, but you should still pay a little attention to the technique to avoid injury. From the starting position, you need to squat down, place your hands in front of you (as in a push-up) and transfer your body weight to your palms, jumping sharply back. The element is then repeated in reverse order. After 1 jump, it is allowed to perform jumping or running.

Kicks

The element is borrowed from kickboxing and has several options: sideways, forwards and backwards. Body position for execution: legs slightly bent at the knees and standing shoulder-width apart, arms also bent at the elbows, and palms clenched into fists. You need to position your hands as if they were protecting your face from blows. You need to strike forward and backward with your heel, pulling your toe toward you, and to the side with your toe. This cardio exercise requires a large space, since all the force is put into the blows.

Aerobics elements, step and dance movements

This is the most affordable and effective method for losing weight, and it also improves your mood. To perform it, you need to learn several movements from aerobics and step. You can complete your workout by dancing; you don’t have to learn any movements, just relax and move rhythmically.

What is cardio training

Cardio exercises allow you to quickly get rid of excess fat, maintaining muscle mass and improving your body appearance. In addition to this, classes have the following advantages:

• developing endurance, the ability to endure heavy loads without getting tired, because long-term training burns fat deposits faster;
• improvement of the cardiovascular system and relief from dizziness, arrhythmia and high blood pressure;
• weight loss, since with intense cardio the body spends more energy: in the first 20 minutes glycogen (a polysaccharide from the liver that provides energy) is spent, and then subcutaneous fat is used.

Cardio training often consists of running, exercise on a stepper and jumping, but it is also possible to exercise on an exercise bike, shuttle running, walk quickly or simply jump over a jump rope. Classes last from 30 to 60 minutes in the fresh air or in a well-ventilated room with an air temperature of no more than 20 degrees.

In addition to the advantages, there are also disadvantages of classes, one of them is contraindications. It is strictly forbidden for people with problems with the heart and circulatory system (hypertension, stroke, heart attack). If you are overweight and have varicose veins, it is recommended to choose a different type of exercise. In addition, you need to sensibly assess the condition of the muscular and skeletal system. Intervertebral hernia, arthrosis and calcium deficiency are an obstacle to full cardio performance. For such diseases, it is necessary to give a small load to the body under the supervision of a specialist.

Exercises to burn fat

There are many exercises to get rid of extra pounds and improve your health. All of them can be performed independently without the help of a trainer.
Walking is the simplest method that can be used by overweight people. Approximate calorie consumption per hour is up to 400. Walking is also useful for recovery after surgery or serious injury. Warm-up in the form of brisk walking will have a positive effect on the quality of your workout.

Cycling or using a stationary bike at the gym will help you use more energy and reduce stress on your knee joints than running fast. You can exercise both for beginners to lose weight and for professionals, for example, to achieve relief.

It is possible to replace running and walking with winter sports. Skiing will be an excellent cardio workout for burning fat tissue. Such exercises have a good effect on the muscles of the legs, arms, back and abs. In addition, fresh winter air saturates the organs with oxygen, which affects the effectiveness of exercise.

The elliptical is an affordable exercise machine for home workouts. An elliptical apparatus will help out those people for whom neither skiing, nor running, nor dancing are suitable. Its action is similar to movements when skiing or climbing stairs: the foot presses on the exercise machine (as if walking on the stairs), then the ellipsoid returns it back and requires you to make another effort to lower it. At the same time as your legs, you can also pump up your arms by working them on the handrails. The load on the joints is lower than with other exercises, and the training efficiency is higher.

The stepper is available for installation and practice at home, it comes with handrails or a display and without everything. Using the machine I work different leg muscles: buttocks, calves and thighs. A more complex version of the projectile is a rotary stepper, which allows you to work the back and shoulder muscles. However, it is not always convenient for beginners: for intense training you need to move a lot and rhythmically, and the muscles get tired quickly.

Other options for cardio are rowing on a special machine, swimming in a pool or river, etc. With rowing you can burn up to 800 kcal, with swimming – 600, and with skipping rope – about 1000. Such activities do not overload the muscles, but develop endurance and elasticity of the body.

High intensity interval training. The essence of the classes is to change short intense loads to less difficult ones. For example, 20 seconds of fast sprinting and 1 minute of fast walking. The duration of the workout is about 10 minutes, but sometimes it reaches 60 minutes for professionals. HIIT burns approximately 9 times more fat than regular exercise.

Nutritional Features

Proper nutrition during physical activity plays a huge role. If you continue to eat according to your usual pattern, eating sweets, fatty foods and starchy foods, you will have to wait a long time for the results of your exercises. Exercising to improve your health does not require you to follow a strict diet; you just need to adjust your daily diet. Losing weight requires radically changing your attitude towards food. With intense cardio, do not forget that your appetite increases, so you should not refuse meals.

The diet must contain animal proteins (chicken, turkey, dairy products, fish) in up to 70% of the entire menu. The second important element for building muscle mass is carbohydrates - up to 20% are required (beans, cereals, vegetables and unsweetened fruits, cereals). The smallest share is fats, their share is only 10%. It is better to eat various nuts and oils, but within 30 grams per day.

For a post-workout or between-meal snack, consider choosing low-fat dairy products, citrus fruits, apples and non-starchy vegetables. An important rule is that carbohydrates are consumed only before exercise, and proteins after it.

The volume of fluid you drink per day should be at least 1.5-2 liters of water per day, depending on body weight. You are allowed to drink not only clean water, but also table mineral water without gas.

Workout Sequence

Effective cardio training takes place in several stages. First, you need to do a warm-up to warm up your muscles and prevent possible injuries. The main stage includes several intense exercises. The last stage is the final elements, which take place at a slower rhythm.

Warm-up

To warm up the muscles you need to spend at least 5-7 minutes. It is recommended to perform each exercise 10-15 times. The body should not get tired at this time, otherwise further elements will be performed incorrectly and will not bring the desired result.

1. Reverse lunges. To perform this, you need to stand up straight, then take a middle step while inhaling back with your right leg and perform a squat. The back remains straight, hands on the belt, the knee of the left leg is above the foot. As you exhale, the right leg returns to its original position, and the exercise is repeated the required number of times. After which the leg is replaced by the opposite one.
2. Squats with raised arms. Squats should be performed with one leg shifted to the side. When lowering, your arms touch the floor; when raising, they reach up above your head.
3. The gluteal bridge has several options. Starting position - lying on your back, legs bent at the knees, arms relaxed and lying on the floor. When inhaling, the pelvis and back lift off the floor, reaching the prima line, and the buttocks tense. Then the body returns to the starting point without relaxing the buttock muscles.
4. Shoulder touch plank. The last element of the warm-up is performed in a lying position (the position resembles push-ups), with one hand lifting off the mat from time to time and touching the opposite shoulder. When doing the plank, you need to pay attention to your back and abs; the muscles should not be relaxed or allowed to bend.

Basic movements

The main part of cardio takes the longest time. You must choose it based on your physical fitness, well-being and body endurance. It is worth remembering that training cannot last more than an hour without rest.

1. Climbing exercise. The basic stance is a plank, with your palms under your shoulders and your abs tense. You need to remain in this position as long as you have the strength. Then you need to bend one leg and move it as close to your hand as possible. Then return to the starting position and repeat the element with the opposite leg.
2. Burpee. Having taken the initial standing position, you should squat down and rest your palms on the floor. Having fixed the arms, the legs are sharply thrown back and a prone position is assumed. You need to do a push-up and return to a sitting position, and then jump up and clap overhead.
3. Jump squats. The aerobic element is performed in the usual way several times.
4. Skier jumps. While standing, you need to move your arms and legs at the same time; the movements are reminiscent of skiing with bouncing. A simpler option is to step in place with movements of the upper and lower limbs.

Finishing poses

It is impossible to interrupt the lesson abruptly so that the body does not experience stress. The load decreases slowly, this phase takes 10-15 minutes.

1. Downward dog - an exercise taken from yoga, helps to achieve smooth movements. Ideal execution: palms and feet on the floor, pelvis stretches upward, body resembles a triangle. The neck is straight, the head looks down, the muscles are relaxed. The arms are a continuation of the body and form a straight line. If you cannot do it correctly right away, it is permissible to use a chair, leaning on it with your hands.
2. Cat and cow. Basic stance - on all fours, hands under shoulders, knees hip-width apart. Cow pose - while inhaling, the body smoothly bends down, the head looks up. As you exhale, cat pose - the torso smoothly rises up, forming an arc, the head is lowered down.

At this point you can complete the training. Warm-up and cool-down time is necessarily removed during any physical education. First, the body prepares for the load, the muscles warm up and become ready for work. After the load, you should do several gentle exercises to relieve tension in the muscles - this will help the body recover faster.

Circuit training

The term means a set of up to 10 exercises, repeated several times in a circle. You can choose them individually, as well as the number of approaches. The lesson should be held at a fast pace without interruption. Allow a few minutes between laps to rest.

The advantages of circular exercise are rapid weight loss, the ability to exercise independently at home, suitable for both men and women. In addition, beginners can easily perform the exercises, gradually increasing the load. Cons: muscle mass does not increase.

Rules for circuit training

• A long duration of fitness training is not allowed, otherwise the body begins to burn the tissues of the muscular system, the optimal time is 30 minutes;
• You can’t take a long break between exercises, a maximum of 10-15 seconds to restore breathing;
• number of repetitions – at least 10 times of each element in 1 round;
• warm-up and cool-down are required;
• when using weights, weight is added gradually;
• The lesson should begin with the simplest exercise.

The program is selected individually, in general it should look like this. Cardio exercises for the abdominal muscles (burpees, fast running with knees up, jumping jacks), legs (side jumps, lunges, sumo squats with jumping) and arms (push-ups, pull-ups and dumbbell presses). To reduce the size of your waist and get rid of the sides, you can add different types of twisting, turns and planks. Lunges, squats with a load, leg swings, and bridges will help pump up the muscles in your legs and buttocks.

To achieve a good result, you need to work individual muscles. For example, in the first week, work on the chest and arms, in the second – on the stomach, in the third – on the buttocks and legs. Intensive training can improve health, get rid of excess fat, speed up metabolism and increase body endurance.

8 myths about cardio training

Most people are afraid of cardio because of made-up myths. In fact, such a load, if done correctly, cannot harm the body.

1. The only way to lose weight is through cardio. This is not true; you cannot lose weight without correcting your diet. Frequent exercise in the gym will only increase weight due to muscle growth.
2. The lesson should begin immediately with exhausting exercises. You cannot give the body a large load on all muscle groups in one day. It is better to work on one problem area in one workout.
3. One cardio session requires you to burn more than 500 calories. You shouldn’t strive for big numbers right away; it’s better to focus on your well-being and your muscles. If it is not possible to exercise at a fast pace, it is better not to force yourself.
4. You need to remember the formula for proper fat burning. What you need to remember during training is the intensity and pace of the session, as well as the amount of energy expended.
5. Exercising on an empty stomach helps you lose weight faster. Long-term training on an empty stomach will cause irreparable harm to the body; it is better to exercise 1.5-2 hours after eating.
6. Marathons give you the opportunity to say goodbye to weight quickly. Of course, marathons have great health benefits, but they do not lose weight faster than the body can do.
7. Cardio and strength exercises are best done separately. Sometimes comprehensive physical education can be more effective than performing each type separately. After the complex, the body continues to lose calories for another 20-30 minutes.
8. 8. At high loads, it is possible not to change the power supply. You can't lose weight without correcting your diet. No amount of physical activity can burn off all the extra calories.
   Exercising on a regular basis can strengthen the body, making it stronger and stronger, and also reduce weight. In addition to all cardio exercises have a positive effect on the figure of both men and women. For the stronger half, this is an excellent option to achieve a manly figure, and for girls - a thin waist and elastic buttocks.