Why do you need cardio training?
Cardio training is used primarily to strengthen the cardiovascular system, for weight loss, and to keep the body in good shape. With loads of this type, the speed of blood circulation increases, as a result, the heart muscle is trained, the blood vessels become more elastic, and the development of vegetative-vascular dystonia and respiratory dysfunction are prevented.
With regular cardio training, over time, the body “rebuilds” and begins to accumulate excess carbohydrates in muscles rather than in fat cells. Therefore, the process of losing weight does not happen quickly, but the result is a strong, toned body.
Why do you need cardio training?
There is a stereotype that aerobic exercise (or cardio training) is only necessary for those who want to lose weight. But that's not true. Everyone needs them - a proper fitness plan should include both cardio and strength training. “Cardio training speeds up metabolism, increases endurance and improves the functioning of the cardiovascular system,” comments Vladislav Skachko, fitness consultant at the Milon Tsvetnoy Boulevard club.
“Light cardio training also gives an excellent effect if used for recovery between active strength training sessions,” says Anastasia Yurkova, personal trainer for group programs at the federal network of fitness clubs X-Fit . “It speeds up the recovery process, and, therefore, improves strength results.”
Balanced cardio exercises should be included in your training plan for those who are working on mass, those losing weight, and those whose goal is to maintain muscle tone. But depending on what result you need, the training plan should be adjusted.
For those who work “for mass,” Anastasia Yurkova advises using cardio to develop basic endurance and recovery in between strength training. “When training 3 times a week to increase strength, insert low-to-medium intensity cardio training (heart rate zone 55-65% of maximum) lasting 40-60 minutes between these sessions. So you will get 6 workouts a week: 3 strength and 3 cardio, which will alternate,” says the expert.
If you are working on relief or want to reduce fat mass , then cardio training can be done every day. “At the same time, once a week you can calmly combine one of them with high-repetition strength training,” comments Anastasia Yurkova.
Benefits and disadvantages
The benefits of cardio training are obvious - improving the condition of the circulatory system, heart, respiratory organs, as well as increasing endurance, preventing cardiovascular disease and effectively getting rid of extra pounds.
The disadvantage of cardio exercises is that they require constant monitoring of blood pressure and pulse. It is recommended that everyone measure their pulse before and during training. People with hypertension also need to record their blood pressure readings.
What does cardio training include?
The main condition for cardio exercise is maintaining a certain heart rate for 20-60 minutes. You can get this effect in different ways. This could be a workout in the gym, a workout on the sports ground, or a regular jog.
The main types of cardio training outside the gym are running, walking, swimming. You can run on a treadmill at home or outside. The intensity of running and the duration of the workout depend on the person’s health. Selected by a doctor. If your health suddenly deteriorates while jogging, you need to stop and do some breathing exercises. While jogging, it is important to monitor your heart rate and breathing. People with serious health problems, as well as those suffering from advanced obesity, are not allowed to jog. You need to start running from short distances, gradually increasing them.
A great alternative to running is swimming. Exercises in the pool can be just as effective, but at the same time they provide minimal stress on the spine. Swimming is recommended for people for whom running is contraindicated due to problems with the joints or spine. But for it to give real results, you need to visit the pool regularly, at least 3-4 times a week.
Cardio workouts in the gym are divided into two types. The first of them is classes on special simulators, the second is rhythmic training to music (aerobics or dancing).
Cardio machines for aerobic exercise allow you to set and adjust the load. In addition, when working in a gym with exercise equipment, you can count on the help of a trainer who will teach you how to exercise correctly. With the help of exercise machines, you can achieve a fairly large load, which is almost impossible, for example, with regular running. The most common cardio equipment is an exercise bike, treadmill, and elliptical trainer. There is also more complex modern equipment that expands the range of exercises.
How often should you do cardio?
Experts recommend doing cardio training 3-4 times a week. Unfortunately, not everyone is able to adhere to this rule, since the modern rhythm of life dictates its own rules. Even two sessions a week are enough to get noticeable results. The only condition for this is stability of training.
If you wish, you can practice at home. The simplest example is to make a plank after the floor in the apartment has been washed. Just one minute of static exercise after undergoing a dynamic load will give its results.
How to combine cardio and strength training?
Cardio training compensates for the lack of intensity in strength training. The length of the cardio portion of the session depends on the strength sport style. For example, if a person is engaged in CrossFit, which in itself is quite intense, you can perform a minimum of exercises with an aero effect (20-30 minutes). If strength exercises are performed at a calmer rhythm, you need to work out for about an hour on a cardio machine before or after them.
You don't have to combine cardio and strength training in one workout. You can divide them into separate days or separate classes on the same day. For example, do cardio before work, and do the strength part in the evening.
How to choose a load
If you have health problems, you need to select the load together with your doctor. In any case, you need to monitor your pulse during exercise. For the training to be effective, you must maintain a rhythm during each exercise so that your heart rate remains between 120 and 160 beats per minute.
The easiest way to select the load is when working with the simulator. Modern equipment provides automatic configuration. You just need to enter your parameters - age, gender, weight.
Cardio Workout #2: Bodyweight Exercises
We asked Vladislav Skachko to compile and show us a set of cardio exercises for those who like to train without weights and exercise equipment.
How to build a lesson
- Start your workout with a light warm-up.
- Perform all exercises of the complex sequentially.
- Build your training on a circuit basis. “The number of repetitions and circles depends on your fitness level. For beginners, I would recommend starting with 15 repetitions of each exercise and two circuits. For more prepared people, do 20-30 repetitions or so that your heart rate is about 130 beats per minute. Choose the number of laps yourself depending on how you feel: start with two and increase if you still have strength. The break between laps is 1.5-2 minutes,” says Vladislav Skachko.
- Work at a medium pace.
- Finish your workout with stretching.
- Practice this program 2-4 times a week, focusing on your goals and training plan.
To perform the complex you will need a mat, a step platform (or a stable bench), 2 yoga blocks.
Jumping with alternating legs
Stand in front of the step platform (bench) at a distance of 30-40 cm. Place your left foot on the platform, leave your right foot on the floor. Place your hands in a lock in front of your chest. From this position, jump up, changing the position of your feet as you jump. This will amount to one repetition. Perform 15-30 of these jumps depending on your skill level.
Dynamic bar
Stand in a plank position, placing your palms on the step platform (bench) and resting on the toes of your feet. Don't arch at the waist. Working your abdominal muscles, alternately pull your knees towards your stomach. One repetition is considered to be bending the right leg, then the left leg. Perform 15-30 repetitions of the exercise.
"Cubes"
Place yoga blocks on the floor, placing them on edge along the long side. Stand in a plank position, resting on your toes, placing your palms on blocks. Work your abdominal muscles. While remaining in the plank position, change the position of the block under your left palm - place it on the edge on the short side, continue to lean on it. Then repeat this action with the block under your right palm. Lower the block again under your left palm to its original position, then under your right. This will amount to one repetition of the exercise. Perform 15-30 such repetitions .
Squats with a “spring”
Stand straight, place your feet shoulder-width apart. Place your palms together in front of your chest. Bend your knees, push your hips back, and lower yourself into a squat. Don't arch at the waist. In this position, perform 5-6 “springs”: slightly straighten your knees and then lower yourself to the lowest point again. This will amount to one repetition. Perform 15-30 such repetitions .
Plank with alternate arms
Stand in a plank position, resting on your forearms and toes. Work your abdominal and leg muscles, stretch your top of your head forward and your heels back. Maintaining the position of the body, extend your right arm and left leg above the floor at the same time. Then smoothly return to the starting position and lift your left arm and right leg above the floor. This will amount to one repetition. Perform 15-30 of these repetitions depending on your fitness level.
After completing the circle, rest for 1.5-2 minutes and repeat all exercises from the very beginning. If necessary, perform 3-4 rounds of exercises.
How to Do Cardio to Burn Fat
Numerous tests in the field of physiology and sports have confirmed the effect of cardio exercise on the fat burning process. Professional athletes, as well as those who mainly engage in strength exercises, introduce this type of exercise into their training.
The process itself is carried out as follows. A person performs exercises that give the body aerobic exercise. As a result, the body is enriched with oxygen, which accelerates metabolism. To perform loads at an intense rhythm, with a sufficiently frequent pulse, a large number of calories are burned.
It is worth noting that training with a high heart rate and pulse does not always lead to fat burning. If you organize the exercise incorrectly, at some point the body may begin to burn muscle tissue rather than fat. In addition, too long aero loads at a high heart rate lead to wear and tear on the heart. Therefore, it is so important to correctly calculate the sequence and intensity of classes.
The first 20 minutes of exercise consumes calories from the muscles and liver. Only after this does the process of losing weight begin. There are other nuances that are important to consider.
The rate of fat burning varies from person to person. It depends on the age of the person, his physical fitness, the degree of load, and other factors. To get the desired effect, you need to maintain a training rhythm that will keep your heart rate almost as high as possible (within the permissible limits, taking into account the doctor’s recommendations.) In this case, you can lose from 500 to 800 kilocalories in 1 hour. But, if the heart rate is higher than the fat burning zone suggests, the process of training heart endurance will begin, and the fat burning process will stop.
Where to begin
You need to start with a visit to the doctor to identify contraindications to physical activity, if any. The specialist must determine whether a person can exercise with an elevated heart rate. After this, you should choose the type of cardio training based on your physical condition, capabilities, and interests. If you choose the option of training in a gym (gym or dance), you need to choose a good experienced trainer who will help you choose an effective and safe program, taking into account the gradual increase in loads for a beginner.
Having decided on the training option, you need to purchase the right sportswear. Particular attention should be paid to the choice of shoes. It must be specifically designed for sports, otherwise you can get injured during training.
Intensity
The intensity is selected individually. You should start with a minimal load, so that out of habit your muscles don’t hurt too much, and so as not to immediately overload the cardiovascular system. You need to focus on your pulse. It is kept within 70-80% of the maximum value. As soon as the pulse rises beyond these limits, the intensity of the tint should be reduced.
What time should you exercise?
Typically training takes place in the morning or evening. Both options have their pros and cons. So, the advantage of morning exercises is that they take place on an empty stomach, due to which fat is burned faster. In addition, they are a good way to invigorate before the working day. However, morning workouts are associated with a certain stress - too abrupt a transition from sleep to physical activity. Because of this, beginners may experience dizziness or nausea during training.
Evening training takes place with less risk of stress. But, if the working day was hard, then you hide from starting training, overcoming fatigue.
Frequency and duration of classes: how many times a week
To get the desired result, you need to immediately start with three workouts a week. They must last at least 30 minutes. Over time, the duration should be increased to an hour, while increasing the frequency, allocating time for training 5-6 times a week.
Heart rate and proper breathing
Cardio training is aimed at increasing breathing and heart rate. Your heart rate should remain between 70-80% of your maximum rate. The maximum frequency is calculated using different formulas. The simplest of them is to subtract the person’s age from 220. For example, for a person aged 40 years, the MHR is 180.
During short interval cardio exercises, it is recommended to breathe shallowly and frequently. When performing intense long-term exercise, you should breathe deeply and not very often. You need to adjust the rhythm of your breathing to the rhythm of your movements, and thus control your breathing so that it doesn’t get confused. For example, while running, inhale in three steps and exhale in three steps.
How to do cardio training in the gym
Choose the right exercises and the right exercise mode. The main parameter of a cardio lesson is heart rate (HR). The fat-burning effect will be achieved by those workouts that force you to move with a heart rate of 60-70% of your maximum (we wrote how to calculate this value here). In this case, it makes no fundamental difference what exactly you will do: run at an average pace, pedal an exercise bike, or perform lunges, squats, and bends.
Therefore, if you draw up a training plan correctly, you can easily conduct an effective cardio session in the free weights area. “The format of circuit training is excellent for this purpose - they are dynamic and allow you to adjust the level of load,” comments Vladislav Skachko.
Such activities have undeniable advantages. “If you want to simultaneously gain overall tone, endurance, and reduce fat mass, and you don’t have much time to separate strength and cardio training, then this method is ideal for you,” says Anastasia Yurkova.
The disadvantage of such activities is that it is difficult to accurately monitor your pulse during them. “Therefore, it becomes more difficult to get predictable results from activities such as cardio,” concludes Anastasia.
Types of cardio training and their effectiveness for burning fat
At the beginning of the workout there should be a warm-up. It can be arbitrary and include simple movements - bending, jumping, dance elements. The main thing is to prepare the muscles and respiratory system for stress. After this, the main part of the lesson begins.
Walking
An ideal option for beginners, people with injuries, and those who are overweight. Allows you to get rid of 300-400 calories per hour.
Run
Suitable for more trained people. Provides burning up to 600 calories per hour. It is important to choose your running rhythm taking into account the heart rate monitor readings.
Power loads
Strength exercises are not classified as aerial exercise, but they help increase the effectiveness of weight loss.
Treadmill
This exercise machine gives the same effect as regular running. But the presence of additional functions and sensors allows you to better track your heart rate and calorie burning, as well as more accurately build interval training patterns.
Static exercises
Statically, exercises do not belong to aerial loads. This could be certain strength exercises or, for example, yoga classes. Static loads can be combined with dynamic ones.
Circuit training
This option involves a set of exercises that are performed one by one in one approach. Each exercise uses a different muscle group. When one muscle group works, the rest rest. This allows you to train quite intensively with minimal breaks.
Interval Cardio
An option for people with good training. It consists of alternating short approaches with high and low intensity loads. Allows you to burn fat faster. You can’t do interval cardio often; it needs to be alternated with regular aerobic and strength training. How many calories will be consumed during cardio intervals depends on the type of training.
Elliptical trainer
This equipment is a hybrid of a treadmill and a stepper; it is both a strength and aerobic trainer. With its help, you can not only lose weight and pump up your legs, but also tighten the muscles of your arms, abdomen, and back.
Cardio workout for men (first round)
Cardio training for men consists of two rounds of 5 exercises in each round. Be sure to do the pre-workout warm-up linked above.
Most of the exercises in the presented cardio workout for weight loss are aimed not only at accelerating metabolic processes, but also at strengthening individual muscle groups. This is a wonderful opportunity to get rid of excess weight, as well as gain the relief that is cherished for athletes.
First round
Running in place with punches in front of you
Benefits of the exercise : This cardio exercise for men at home has an excellent effect on the entire body, connecting the muscles of the arms and legs at the same time.
How to do it : Standing on the gymnastics mat, begin to intensively raise your knees in a static running manner, performing alternating punches in front of you. The knee is raised until the thigh is parallel to the floor.
How to simplify : To simplify the exercise, do not perform high knee raises. Run in place at an accessible pace and with low knee lifts, striking with your arms.
How much to perform: 20-25 blows on each hand (40-50 blows in total).
Squat jumps with leg extensions
Benefits of the exercise : Jumping itself is extremely effective in helping to lose weight. The “star” pose at the peak additionally loads the muscles of the lower and upper extremities.
How to do it : From a half-squat position, jump while spreading your legs and arms in different directions. As a result, you should end up with a “star” pose, from which you return to the starting phase in a second jump.
How to simplify : Beginner athletes can try jumping without connecting their hands. This will significantly simplify the execution technique. Hands can be folded at the chest.
How many to perform: 20-25 jumps.
Burpees with arms and legs extended in plank
Benefits of the exercise : The presented element of cardio training for men not only allows you to get rid of excess weight, but also increases physical strength and endurance of the entire body as a whole. Burpees are one of the most effective cardio exercises at home. By raising your arms and legs in a plank, you complicate the exercise and increase muscle work.
How to do it : In a plank position, extend opposite limbs lengthwise, one repetition on each side. Next, while jumping, bring your legs to your hands, stand up and stretch out. Using the reverse amplitude, take the starting position.
How to make it easier : Do walking burpees, which means doing regular steps instead of plank jumps.
How many to perform: 8-12 jumps.
Knee raises with elbow pulls
Benefits of the exercise : This is a wonderful and safe exercise for strengthening the abdominal muscles. With its help, you can easily achieve six-pack abs and also strengthen the muscles of your lower extremities.
How to do it : Raise both arms up while standing on the gymnastics mat. Raise your right knee to chest level while lowering your elbows to the same point. After this, change your leg. Each repetition is performed alternately on the new side.
How to simplify : The exercise is not difficult, but beginners can slow down the pace of the exercises.
How much to do: 15-20 leg raises on each side (30-40 in total).
Jumping lunges
Benefits of the exercise : The exercise puts an accentuated load on the leg muscles. Acceleration of metabolic processes occurs due to the high intensity of the presented element.
How to do it : After making a small preparatory jump, jump forward with a step, then lunge onto one leg. In the lower phase, touch the floor with your fingers, then return to the starting phase.
How to simplify : Due to the high load on the knees when performing jumping lunges, it is highly recommended that you learn how to do regular lunges in place, and then begin performing the presented variation.
How much to do: 15-20 lunges, first on one leg, then 15-20 lunges on the second.
Experienced practitioners can repeat the round in 2-3 circles. Rest 1-2 minutes between circles.
Other cardio options:
- Versatile cardio workout for intermediate levels
- Universal cardio workout without jumping
- Simple cardio workout for people 50+
Second round
Start doing the second round after a break of 1-2 minutes. The rest time can be varied depending on personal feelings).
Squat jumps forward and backward
Benefits of the exercise : Another intense element of cardio training for weight loss, putting an accentuated load on the legs. You will not only destroy fat deposits throughout your body, but also pump up your legs.
How to do it : Spread your legs wide and lower yourself into a sumo squat, hands touching the floor. Then straighten up and make a sharp jump forward, after which you immediately perform a sumo squat. Hands touch or almost touch the floor. Afterwards, jump back, again doing another squat. Perform jump squats back and forth for the required number of reps.
How to simplify : Simplifying an element involves reducing the depth of the squat. Jumping back and forth with half squats also demonstrates an excellent effect in the fight against excess weight.
How much to do: 20-25 squats.
Jump steps with arm swing
Benefits of the exercise : In addition to accelerating metabolic processes, this cardio exercise for men at home strengthens the deltoid muscles, engages the chest, and develops strength and endurance in the legs.
How to do it : First, take a T-shaped pose with your arms out to your sides. Spread your legs so that your feet are in line with your shoulders. When taking static steps in a jump, you need to bring your arms in front of you and spread them back. The most important thing in technique is to catch the pace and move, spreading your arms and legs in unison.
How to simplify : The exercise becomes much easier if at first you work without using hand movements. You can put your palms on your belt.
How much to do: 20-25 arm raises.
Shoulder Touch Plank Jumps
Benefits of the exercise : In addition to the fat-burning properties, the presented variation of the plank improves the athlete’s coordination and has a strengthening effect on the muscles of the legs and arms.
How to do it : In a plank position with your arms outstretched, do 2 jumps - spreading and bringing your legs together. For each leg extension, touch your shoulder with the opposite hand, alternating between your right and left hands.
How to simplify : To begin with, you can do simple jumps with legs raised in a plank without connecting your arms. Both hands remain on the floor.
How much to perform: 15-20 touches on each side (30-40 in total).
Knee to Elbow Raises
Benefits of the exercise : This is an amazing element of cardio training for weight loss, strengthening the rectus abdominis and oblique muscles. An excellent exercise for correcting the waist area where fat deposits often accumulate.
How to do it : Standing on a gymnastic mat, bring your palms together at the back of your head, then turn your elbows in opposite directions. As you lift your knee, twist, trying to touch your knee with your opposite elbow.
How to simplify : In general, the exercise is not difficult, so you can adjust the level of difficulty by the pace of execution.
How much to perform: 15-20 touches on each side (30-40 in total).
Effective weight loss exercises at home for men and women
If you can’t regularly go to the gym or go for a run, you can organize training at home. All you need for cardio is movements that will maintain the desired heart rate. But in order to do everything correctly and without injury, you need to purchase special sports shoes and a heart rate monitor (or fitness bracelet). You should always start with a light warm-up.
For beginner girls and young people
Simple exercises are recommended for beginners. This can be jumping, spreading arms and legs, walking with the shin overlapping, or bending. You can try doing a few plank exercises. You can choose a suitable video on the Internet.
Male complex
Men have more endurance, so they can perform longer sets. But you still need to select a training program individually. There is no fundamental difference between exercises for women and men.
Features of women's programs
After the excess weight is gone, you can use training to give your body a beautiful athletic shape. Women, unlike men, are not decorated with pumped up muscles. Therefore, it makes no sense to add a large number of strength exercises with various sports equipment to cardio training. It is better to perform an additional set of dance movements or twirl a hoop.
Cardio exercises for home workouts for fat burning
Sometimes the gym is too far away.
Start your morning with aerobic exercise as a warm-up.
Perform this set of cardio exercises for burning fat at home every day and you will see the results within a week, but do not forget to follow proper nutrition. Below you will find an effective exercise program for 20 minutes a day for quick results.
Jumping Jackie:
Aerobic exercise at home is always good. And this classic cardio exercise burns the most calories in the least amount of time. Additionally, it tones your inner and outer thighs, quads, and deltoids. Pull into your stomach and this exercise will also tone your abs.
Technique:
- Connect your legs together.
- Stand up straight, spine and head straight, arms close to your body.
- With your knees slightly bent, jump up as high as you can.
- When jumping, spread your legs slightly further than shoulder width.
- Extend your arms at the same time as your legs.
- As you lower yourself to the floor, make sure your feet are shoulder-width apart and your arms are extended above your head.
- Quickly move to step 3 and repeat steps 4 through 6 without stopping until one set is completed.
Do 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.
Cross jumping jacks
Do you think that doing cardio at home without fat burning machines is impossible? It is not true! This exercise is an ideal way to burn fat on your thighs, biceps, triceps and even your calves. This movement is also suitable for toning your abs.
Technique:
- Stand up straight with your spine and head straight. Your arms are next to your body and your legs are together.
- Place one foot forward.
- Jump as high as possible.
- At the same time, raise and cross your arms above your head.
- As you lower yourself to the floor, cross your legs at ankle level.
- At the same time, cross your arms in front of your hips.
- Try inhaling, jumping and, exhaling, cross your legs at floor level.
- Quickly move to step 3 and repeat steps 3 through 6 without stopping until one set is completed.
Perform 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.
Jogging on the spot
Cardio at home should be convenient! You can do this cardio exercise even while making tea. Yes, and we're not kidding. By the time the water for your tea boils, you should be able to complete a quick set of 30 reps. Raise your knees as high as possible and try to touch your buttocks with your socks. You can also use your arms to increase your heart rate, improving the effectiveness of this exercise.
Skater squats
Cardio exercises to burn fat should not only help you lose weight, but also work each muscle individually.
This is a great exercise for two reasons: it burns calories and it works all the major muscles during the squat. The buttocks, thighs, lower back, deltoids and quadriceps are also toned in the process. Your body will be fully trained!
Technique:
- Stand up straight with your spine and head straight. Your arms are next to your body and your legs are together.
- Jump to the left, bringing your left arm back.
- At the same time, bring your right fist to your chin.
- Place your left foot on the floor and your right foot back.
- Squat quickly and instantly.
- Do the same action with the other side.
- Continue practicing, changing sides quickly and smoothly.
Perform 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.
Jumping rope
Productive workouts are possible even at home without exercise equipment. You don't even need a jump rope for this exercise. In 20 minutes you can burn 200+ calories. Even if jump ropes are now available in any store, you can still use a regular long rope.
Cardio with a jump rope - video complex
Technique:
- Stand up straight, spine and head straight, hold the rope behind your body. Make sure your hands are positioned at least one foot away from your body.
- Swing the rope forward and jump over it.
- Jump on your toes. Allow your wrists and arms to move with the handles.
Perform 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.
Jumping Lunges
The best cardio workout for burning fat is, of course, jumping lunges, which not only burn excess fat and tone your thighs, but also train and improve your heart function. It also helps in improving coordination.
Technique:
- Stand up straight with your spine and head straight. Your arms are next to your body and your legs are together.
- Inhale and then bring your right leg forward and bend it, bending your elbows and making fists with your hands. Place your left hand in front of your chest and your right hand on your hip.
- Jump, quickly switch arms and legs, allowing yourself to land in a lunge with your left leg.
- This is one repetition. Continue alternating your legs as you jump.
Perform 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.
High knee raises
Exercises for burning fat at home can be quite difficult, but not this time. This is a fairly simple but effective form of cardio. This exercise is useful for working the buttocks and thighs, as well as for developing endurance. One approach - 60 seconds.
Technique:
- Stand up straight with your spine and head straight.
- The legs should be together and the arms should remain close to the body.
- Raise your legs one at a time, allowing your knees to reach your waist.
- Simultaneously move your arms in the opposite direction. Those. left hand to right knee and vice versa.
- Maintaining the tempo, continue for 50 counts, which ideally takes 20 seconds.
Do 3 of these sets for maximum effect.
Jump Squats
This exercise is very popular even in gyms. These versatile cardio exercises increase your heart rate, improve blood circulation and boost your metabolism. They burn tons of calories and increase leg strength. No equipment or special training required!
Technique:
- Stand straight, place your feet shoulder-width apart. Hands are at your sides.
- Extend your arms in line with your chest, parallel to the floor, and push yourself out of the squat.
- Tighten your core muscles and jump as high as you can in an explosive motion.
- Raise your arms up above your head at the same time.
- Return to the floor in a squatting position.
- This does one rep.
Do two sets of 10 repetitions.
Adviсe
Land on your entire foot. Don't bend your shoulders or body.
Surya namaskar (sun salutation)
Are you wondering what Surya Namaskar is doing here? You can always do such cardio workouts at home with pleasure. This is not gymnastics. These are 12 amazing yoga asanas for weight loss at home, which in addition are also calming and relaxing. The only requirement is to perform it on an empty stomach, since there are inversion poses involved. 25 minutes of surya namaskara will burn around 350 calories. Doing each pose with precision and a fast pace will help you burn more. But start slowly and gradually increase the amount. Rest for about 15 seconds after each repetition.
Climbers
Burn calories, tone your abs and thighs, strengthen your muscles, and improve your circulation with this quick and easy cardio at home.
Technique:
- Lie down on the floor. Get into plank pose.
- Keeping your back arched, bring your left knee toward your chest.
- Hold the pose for 2 seconds, return to the starting position and quickly repeat with the right leg.
- This is one repetition. They must be performed without interruption.
Do 2 sets of 20 repetitions each, and over time increase the number to 50.
Cardio exercise is essential to keep your heart healthy and boost your metabolism. They will help you lose weight faster, unlike anaerobic workouts, which are designed to gain weight. Exercise has already become a very big part of our lives, so it’s impossible to get away with regular aerobics! So, start doing these 10 cardio exercises at home now. Stay healthy, stay fit!
Nutrition for cardio training
The effect of training with an incorrect, unbalanced diet will not be noticeable. It is important to exclude harmful high-calorie foods from your diet. It must include a sufficient amount of useful substances and consist of natural products. A nutritionist will help you develop an individual diet.
You should not eat immediately before training. If it is in the evening, you need to have a full dinner an hour and a half before it, including “slow” carbohydrates and amino acids.
After training, you need to wait 30-40 minutes, only after that have a light snack. A full meal should be delayed for another hour and a half.
Afterword and recommendations
Now we know how to train correctly - a cardio session should last from 10 to 60 minutes in a heart rate range from 65% to 80% of maximum . If you exceed these indicators, the training will become anaerobic. If you do it very easily, it will simply be good for your health. As a universal cardio workout, I would choose fast walking - this type of exercise is the safest for the musculoskeletal system.
A cardio session can be done after strength training , but it is better to set aside a separate day for it only if you do not have daily strength training. In this case, you will have to do cardio after training. If you are focused on progressing in strength and muscle mass, then it is not advisable to do cardio before strength training.
Finally, I’ll tell you how to correctly use cardio exercises to have minimal negative effects on muscle mass. The advice is quite simple - use cycling and periodization. Understand that endurance also needs to be developed; it also affects progress in strength and mass. A body trained through cardio training is more effective in getting rid of waste products, such as lactic acid, and as a result, the body recovers faster. Cardio training will allow you to “digest” more of the load in strength training, thereby spurring your progress.
All you need to do is set aside a period in your training plan to develop endurance. Such training is of the nature of general physical training. These should be high-repetition workouts for the whole body, only basic movements, exercises with your body weight, unilateral exercises. To this you need to add cardio, 2-3 sessions a week for 30-40 minutes. Believe me, after a month and a half, when you start your usual training program, it will seem very easy to you!
To enhance the effect of cardio training, I recommend using L-carnitine and BCAA during exercise, and drinking Impact Whey Protein after training.
