The topic of losing weight worries every person throughout his life, especially women who are haunted by how to lose extra pounds. Not just like that, but to make this process faster and easier. From this article you will learn how to lose 5 kg in two weeks. Cardio or aerobic exercise is a type of physical activity that increases the number of heartbeats. This includes running, jumping rope, Nordic walking, step aerobics, high-tech cardio exercises for weight loss.
This super-effective set of exercises was founded by Olga Vyazmetinova, fitness trainer, world champion in fitness bikini. Drawing on her professional experience, Olga discovered a set of exercises that allows you not only to quickly lose weight, but, most importantly, to maintain skin elasticity. The most attractive aspect of this technique is the duration of the workout: only 7 minutes per day. According to the trainer, a 7-minute workout is enough to lose 5 kg in two weeks.
Tempting, isn't it? This is still not 20 minutes of heavy exercise, but only 7, albeit every day. This is very important for lazy people and busy girls: business women, young mothers who don’t have much free time for themselves, but want to maintain a slim figure.
Cardio Facts for Motivation
| Cardio and health | |
| Effect on the cardiovascular system and lungs | During aerobic exercise, oxygen consumption increases, the cardiovascular system and lungs are trained |
| Benefits for the intestines | A study at the University of Illinois found that systematic cardio exercise reduces the risk of developing ulcerative colitis and other intestinal diseases. |
| Increased vitality | Dosed cardio tones all body systems, and also improves memory, mood and increases stress resistance |
| Cardio training for weight loss | |
| Fat Burning | A person weighing 60 kg will burn about 300 calories in half an hour of step aerobics, which is equal to 30 grams of fat. |
| Toned muscles | With regular cardio exercise, body contours become clearer, and the figure becomes toned and flexible. |
Outdoor exercise
Cardio training is often combined with strength training. To lose weight, it should be done before weight training, and to gain muscle mass – after. If you want to simultaneously lose weight and strengthen your muscle frame, then you can include intense loads before strength exercises, between their blocks and after. However, it is important not to overload the body: each complex should last no more than 20 minutes.
In any case, you can choose the appropriate exercises yourself or with the help of a trainer. Cardio training usually includes running in place, jumping jacks and aerobic steps. However, there are special techniques. When creating your own weight loss program, be sure to include them in it.
Pull-out push-ups
Lie on the floor with your hands slightly wider than shoulder-width apart. The body from the back to the tips of the legs should be a straight line. Lower your entire body down on your hands, trying to touch your feet to the floor. From the bottom position, push your body up with your hands so that you lift yourself off the ground. Land softly and start again.
Rock climbing
The starting position is standing on all fours. Bend your right leg, pull it towards the same elbow, freeze for a second, then return to the starting position. Repeat the same for the other side.
Plank rolls
Lie on your stomach. Raise your body on your elbows so that your entire body is a straight plank. At the same time, watch the position of your hands: exactly under the shoulder joints. Push off with your hands, lift your entire body back and return to the starting position. While performing the exercise, keep your back straight.
Jumping
Place your feet firmly and squat slightly. Sit down, leaning back slightly. At the bottom point, push off with your feet, jump up, and then land softly.
While performing the exercise, make sure that your feet are completely flat on the floor.
Combine these techniques in any order, excluding or adding some of them. The main thing is to do them all quickly, without losing momentum.
Morning time is considered the best time to perform cardio exercises, however, this issue is individual for each person. If you feel better in the afternoon or evening, study at a convenient time for you. However, do not forget to eat right: the window between eating and training should be at least 2 hours.
Basic mistakes before, during and after cardio for weight loss
Despite intense fitness, weight may remain the same and even increase. In girls, this often happens before menstruation. Often the athletes themselves are to blame for the lack of results, as they make common mistakes:
- excessive eating after exercise;
- irregular training;
- load less than 30 minutes;
- fitness classes on an empty stomach or immediately after eating;
- rest between circles for more than 30 seconds;
- focusing on low-intensity exercise;
- improper breathing and technique;
- lack of heart rate control.
High-tech cardio for weight loss: basic principles
First, you should get acquainted with this technique itself in order to understand what exactly you can expect from it. This technique was invented by Olga Vyazmetinova, a world-class athlete and fitness trainer. When creating the program, she was guided by the fact that not everyone has enough time for long-term home exercises. Therefore, her goal was to obtain a sports complex that could be completed in just a few minutes. This is how Cardio Hi-Tech appeared - a complex consisting of five basic exercises.
The key difference between Cardio Hi-Tech and other complexes is that the exercises come literally one after another. Only a minimum break of approximately 30 seconds is allowed between them. The exercises themselves seem simple, but they must be performed with maximum intensity, which is what makes such a program effective. By practicing this method every day, you can achieve the following results:
- the volume of fat layer will be reduced and weight will decrease;
- overall endurance will increase and immunity will increase;
- the muscles involved in the exercises will be strengthened;
- muscle relief will appear, which was previously hidden by fat.
For the sake of such effects, naturally, it is worth trying Cardio Hi-Tech on yourself. You just need to remember that high-intensity exercise is not always beneficial for a particular person. For chronic diseases, consultation with a doctor is first required. But what do the reviews say about high-tech Cardio for weight loss? It will be very useful to consider what results this program produces in practice. Reviews will help with this in the best way.
Why is it important to monitor your heart rate during exercise?
Heart rate (HR) is an important factor on which the safety and effectiveness of exercise depends.
You can calculate the maximum permissible heart rate using the formula: 220 – age = maximum heart rate for a particular athlete, which should not be exceeded.
The optimal number of contractions per minute for burning fat is 60-70% of maximum. In order for classes to be fruitful, it is recommended to control your heart rate within the specified range.
We are starting to train using a new method.
Don't put it off until Monday, but start training right now! Promise that you will hold out for at least 2 weeks to see if there is an effect. The complex includes 5 basic exercises that even a beginner can do! Each exercise takes 1 minute, followed by 30 seconds of rest. Let's start!
- Place your feet at shoulder level with your knees slightly bent. Run with your knees high, keeping your legs straight. It is important to keep your back straight during the exercise.
- Stand straight and extend your arms in front of you, keeping them at shoulder level. Do lunges to the sides, first with one leg, then the other. Don't lean forward.
- Starting position, as in the 1st exercise. Now run in place in small steps. After 15 seconds, turn left without stopping, and then return to the starting position and repeat the same, only on the other side.
- The starting position is still the same. Now imagine that there are various objects scattered on the floor that need to be collected and put in one place. Alternate your hands - collect one, keep the other on your belt.
- Now squat down, placing your hands down between your legs. Start jumping up, raising your arms high, high.
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Contraindications
Like other weight loss methods, this set of exercises also has contraindications. Familiarize yourself with them before starting training so as not to harm your health. The use of the technique is prohibited if:
- Cardiovascular diseases are observed.
- You feel problems with blood pressure (hypertension).
- You are in post-operative condition.
- There are exacerbations of some chronic diseases.
Also, if you are a young mother, then you should not torture yourself with training immediately after giving birth. Give your body a rest, so to speak, “come to your senses.” If you feel that you are ready for training, then don’t delay starting it for too long!
Well, what was the inspiration? Do you want to try yourself in a new role and get a slim figure? We hope that this article motivates you to take action, since 80% of the success of any business depends on motivation!
We wish you to achieve all your goals and be satisfied with yourself!
Types of Cardio Training
Cardio training is a general concept that covers a large number of types of physical activity, united by the way the body obtains energy and the nature of the training.
Check out the Tabata protocol workout.
Cardio exercises include:
- running, which can be done both outdoors over rough terrain or at a stadium, and indoors on a treadmill;
- cycling or riding an exercise bike;
- training on an elliptical trainer, which allows you to distribute the load across different muscle groups, simulating walking, running, and lifting;
- swimming with various techniques, and especially breaststroke, both in open water and in the pool;
- step aerobics;
- walking, during which, in order to increase efficiency for the whole body, it is recommended to flex and extend the arms, and special walking sticks can be used;
- rowing;
- boxing;
- badminton;
- yoga classes;
- team active games;
- jumping rope;
- cross-country skiing;
- ice skating.
What are the benefits of the complex and the differences from other methods?
An integrated approach is always better, as it allows you not only to lose weight, but also to improve the condition of your skin, improve your health, and improve your well-being. Of course, who doesn’t like spending less time and effort on classes with maximum results. In this case, high-tech cardio training combines all this, which makes you incredibly happy and motivates you to start right now!
It is noteworthy that, unlike other workouts, this complex is designed in such a way that the exercises follow one after another with a short break of a couple of seconds and then back into battle! The exercises themselves are simple. The secret of success lies in the maximum intensity of the training. Agree, you can devote 7 minutes a day to sports and give 100%! The main thing is not to disrupt your schedule and study every day. Then you will get a good result:
- Fat deposits will melt before your eyes, and the weight will go away accordingly.
- The muscles are noticeably tightened.
- Loose skin turns into elastic.
- The immune system is strengthened and the body's endurance increases.
If you have absolutely no free time and this is how you explain the lack of physical activity in your life, thanks to the “Cardio High-Tech for Weight Loss” program you can change everything! It turns out that being in good shape is quite possible by exercising just 7 minutes a day! This area of fitness is becoming increasingly popular and if you want to know all the secrets of a beautiful figure, read our article.
Cardio Hi-tech program for weight loss: basics, exercises
What is the technique and what is its essence? It was invented by Olya Vyazmetinova, she won the title of world champion in the fitness bikini competition. It should not be confused with bodybuilding; in fitness bikinis, competitors have feminine forms and at the same time beautiful muscles.
The main advantage of the program is that it takes a minimal amount of time. You only need to devote 7 minutes a day, that's enough. Forget about hours of marathons on treadmills or in the gym.
Remember that to achieve a good result, you first need to gather your willpower into a fist and devote time to the activity every day. If you exercise only 1-2 times a week, you will not notice any effect.
What about nutrition? You don't need any diet, just follow the principles of proper nutrition. Also, do not forget about counting calories; for women, the norm does not exceed 1400-1500 calories. You need to eat little and often - 4-5 times a day. You will have to forget about all harmful foods and eat only healthy foods.
