Cardio workout. Cardio training guide: who, why, how much, when. Equipment for cardio training

Paradox! People spend thousands of dollars on exercise equipment, sports supplements and personal trainers. They try various “fashionable” training trends, follow stupid advice from “toilet” magazines and indulge in other nonsense. But still 95% have no results! Maybe it's worth thinking about? In spring and summer, everyone has access to such a super effective training method as... walking. Yes! Yes! Yes! It's simple and incredibly effective. Write an advertisement in the newspaper about the sale of your exercise equipment and go outside to meet fresh air, a beautiful figure and health.

It is important to know!

When walking with a heart rate of 50-70% of the maximum, FAT begins to burn after 15 minutes
Control your heart rate! If your heart rate is over 70%, your muscles may start to burn.
It is most effective to do cardio (walking) in the morning on an empty stomach or after strength training.
You can and should walk every day!
The effect of walking depends only on the regularity of training
Try to walk in parks and squares, and not along polluted streets

The load during walking is affected by its pace and duration. Walking will be considered strenuous if you increase its pace and choose uneven terrain, thus creating a training effect. The movements made when walking help improve blood movement in the muscles of the limbs, pelvic area and abdominal cavity, and they also increase the blood supply to the lungs, brain and myocardium. If you are driving fast or on sandy, gravel or any other uneven road, energy costs will increase from 3 to 12 times . For example, if a person weighing 70 kilograms walks at a speed of 110 steps per minute, he will spend 290 kcal/hour, and when walking on a snowy road, energy consumption will increase up to 384 kcal/hour. When walking at a sufficiently high pace on a relief terrain, the whole body shakes, as a result of which blood flow increases, vascular tone increases, and venous blood outflows from the lower extremities.

Walking has no contraindications, it can be a means to restore former harmony or be used as therapy after illnesses; walking also helps develop endurance, improve physical fitness, prevent various diseases and the ability to remain active for many years.

Walking is good for you regardless of weather conditions and at different times of the day, however, this should be done either 1.5-2 hours before meals, or the same time after meals. For those who are overweight, it is recommended to take walks on an empty stomach; you can also walk after a meal, while starting with a slow step, after an hour switch to a fast pace, maintaining it for 30-60 minutes. It must be remembered that the effect will only be observed from fast walking . Walking at a slow pace is practically of no benefit, since there is no load on the body; at this pace, the work of the cardiovascular system, metabolic and other processes occurring in the body occur almost the same as when at rest. When walking slowly, a person gets more tired than when walking quickly. That's why It's healthier to walk a shorter distance at a faster pace and take a break. than walking slowly for a long time. For walking, it is better to choose places located away from transport and roadways, with clean air, on the outskirts, outside the city.

Slow (2.5-3 km/h, which is approximately 60-70 steps per minute). Indicated for patients who have suffered a myocardial infarction and those who are susceptible to angina attacks.

Medium (3-4 km/h, which is approximately 70-90 steps per minute). It will be useful for people suffering from heart and vascular diseases.

Fast (4-5 km/h, which is approximately 90-11 steps per minute). Useful for all people who do not have health problems. Capable of providing a training effect.

Very fast (5-6 km/h or approximately 110-130 steps per minute). Has a pronounced training effect. It is difficult for an untrained person to maintain such a walking pace for a long time. Well then, train! Fucking...

It is difficult for the body to adapt to a walking speed of over 130 steps per minute.

Walking at an average and fast pace is suitable for people with good training; walking at a slow pace (speed 2.5-3 km/h) is for people with mental work as a means of maintaining health and creative activity. A slow walking pace is recommended for people with diseases of the respiratory and cardiovascular systems, and they need to take into account the characteristics of their body. For an adult who does not have serious health problems, and whose work does not involve regular physical activity, it makes sense to walk daily at a speed of 4-5 km/h for 1.5-2 hours. For a trained person, it is optimal to walk at a fast pace for 2 hours 3 times a week.

The main principles of healthy walking are the same as in any other type of physical activity - systematic and gradual . If you have problems with your health, it is necessary to reduce the frequency and time of walks. At the beginning of spring, as well as during periods of particularly stressful work activities or when there is a lack of sleep, it is recommended to reduce the time or slow down the walking speed. It is periodically necessary to take breaks for a while, especially after an illness. For greater effectiveness of healthy walking you need to watch your breathing : It is recommended to breathe only through the nose, the rhythms of walking and breathing must match. When increasing the pace of movement, you need to ensure that there is no shortness of breath and, if possible, do not stop breathing through your nose. If you choose to walk at a fast pace, you are allowed to breathe through your nose and mouth at the same time, if the air outside is not polluted. During severe cold and windy conditions, as well as if there is a lot of dust in the air, the breathing rule is as follows: inhale through the nose - exhale through the mouth (after 3-4 steps). After a healthy walking session, you need to take a shower, then lubricate your feet with cream and massage them.

People without any special health problems should focus on the pace of walking, and older people and people recovering from illness should focus on its duration. You can monitor the body's reaction to walking by the heart rate after walking and how quickly it recovers to its usual level. For walking, you must use only comfortable shoes: these can be sports shoes - sneakers, sneakers, half-sneakers, as well as worn-out boots, closed, worn-out shoes with low or small (3-4 centimeters) heels. You should definitely wear socks, regular or wool (but not synthetic). Sports shoes must have an insole or, as prescribed by an orthopedist, with an instep support. Comfortable, properly fitting walking shoes will help prevent foot injuries and allow you to walk for long periods of time without feeling tired. For walks in hot weather, you need to wear a hat.

Cardio training is primarily aimed at training the heart muscle. This is an important part in bodybuilding because... Many people neglect these workouts. And they are very important for the health of the cardiovascular system. In this article we will look at the main myths and give recommendations for this type of training.

Cardio exercises include: running, walking, jumping, cycling.

Cardio training has become increasingly popular lately. Sometimes, when visiting the gym during rush hour, it can be difficult to make your way to a free treadmill or. Many trainers argue that some guests, when practicing on their own, only waste time and energy aimlessly, and sometimes can even act to their detriment.

How to get the most out of cardio training and what should you keep in mind during training?

You need to understand that cardio training is not aimed at muscle development, but at the cardiovascular system. Cardio training can only be beneficial if a person exercises correctly and regularly monitor your pulse. Otherwise, you can cause serious harm to your health.

Preparation

Before cardio training, you should definitely find out your heart rate limits.: upper and lower stage. The most accurate way to do this is to undergo a computer examination, which will show the state of the cardiovascular system and give an idea of the permissible blood pressure during exercise. To find out the upper and lower limits of your heart rate without a computer, you need to subtract your age from 220. If the resulting number is multiplied by 65%, we get the lower acceptable limit, and multiplied by 85%, we get the upper limit.

Almost all types of modern exercise equipment are equipped with a sensor that detects the pulse; professionals also recommend using additional equipment. In order for the simulator to determine the exact pulse during exercise on a treadmill, the athlete’s palms must lie motionless on the handrails, which is, in fact, extremely difficult to do.

Five myths about cardio training

First myth

“Cardio training is much better at burning excess fat than lifting weights.”

The shortest way to a slim figure is a combination of aerobic and strength exercises. Some women mistakenly do only cardio for two reasons.

Firstly, it is believed that aerobic exercises directly use fat as energy fuel, while strength exercises use only blood sugar and glycogen (sugar “stored” for future use in the liver).

Second: in 45 minutes of training, aerobic exercise “burns” much more calories than strength training of equal duration.
Yes, true - aerobics uses subcutaneous fat reserves as fuel, but blood sugar and glycogen also come into play! Science has proven: During the first 20 minutes of aerobic training, only blood sugar and glycogen are consumed. And only then does the “burning” of fat begin.
Aerobics “burns” more calories in the same workout time. However, there is another truth: strength training significantly increases your metabolic rate during rest. For those who do not understand: at rest, our body gradually “burns through” our fat in order to provide energy for the physiological functioning of our body (heartbeat, digestion, breathing, etc.). Strength training dramatically increases the rate of fat consumption during rest; the consumption itself depends on your muscle mass. For example, ten kg of muscle requires 500-900 additional calories per day, which is equivalent to one day of complete fasting per week!

Conclusion:“burns” fat during training, but practically does not affect fat consumption during rest. Strength training is not so powerful in “burning” fat, but it seriously stimulates resting metabolism.

By doing both, you will greatly speed up your weight loss.

Second myth

“The more aerobics, the better”

Scientists have discovered that Although aerobics “burns” fat, after an hour of exercise the body switches to muscle tissue. And instead of fat, protein amino acids burn in the fire of metabolism. After two hours of cardio training, the body loses up to 90% of leucine, an amino acid that determines muscle growth. says: “Trying to achieve “relief”, I decided to push the aerobics and extended the aerobic training to an hour and a half. Immediately the muscle strength dropped and they lost their usual elasticity. Since then, I have been doing aerobics for no longer than 45-50 minutes.”

The third myth

“Start with cardio and then move on to strength training.”

Everything is the other way around. For strength training to work, you need to use heavy weights., with which you can do no more than 6-12 repetitions per set. If you start with cardio training, you will use up glycogen, and this will lead to a drop in muscle strength. As a result, you will not be able to develop the training intensity that requires muscle growth. You need to start with hardware, and this will greatly help your aerobics. Strength exercises will deplete carbohydrate reserves and therefore “fat burning” will begin not after a quarter of an hour, but almost immediately after the start of aerobic training.

The fourth myth

If you start overeating, you will have to extend the duration of your aerobic training beyond a reasonable time. In the end, this will lead to overtraining, and that’s all. It's better to do this: increase the intensity, not the duration, of aerobics in the next two workouts. Then you need to return to your normal intensity level. However, the best thing to do is subtract the extra calories you eat from your next meal.

Fifth myth

“Increasing your cardio and strength training with lighter weights will help you burn fat more efficiently.”

It has already been said The best results in “burning” fat come from a combination of aerobic and strength exercises. In the case of hardware, the load differs from the load. Light weights do not stimulate the growth of muscle tissue, but its quantity, as you know, is a fundamental factor in “fat burning.” So, the main rule remains indisputable: you need full-fledged strength training with heavy weights (6-12 repetitions per set).

Answer to frequently asked questions

How long do you need to study?

Experts advise: at least 30 minutes three to five days a week. But we are all busy people and cannot always find these 30 minutes in our schedule. Especially when we work and want to spend time with our family. That's why you can combine cardio training with work. For example, when you come home from work and you need to go downstairs or go up to the top of a multi-story building, use your own feet and steps rather than the elevator.

What workouts are best for weight loss: running, walking, cycling?

Each of these types of loads will have its advantages. It all depends on what you enjoy. This factor is key when choosing the type of cardio training; thanks to it, you both lose weight and do not become physically exhausted.

When should you do aerobics to lose weight quickly?

We recommend 2-3 times a week traditional cardio training at a moderate pace for 45-60 minutes, and two more times - interval training. You should do strength exercises at least 2-3 times.

What exercise regimen will help you maintain the lost weight?

So that the kilograms don't come back, it is enough to train 3-4 times a week for 45-60 minutes at a moderate pace. Maintain your heart rate at 65-70% of maximum. Practice interval training only for variety.

Which exercise machine is the most effective?

The one you like! Weight loss is determined by the length of aerobic training. The more there are, the greater the weight loss. You can last longer on your favorite exercise machine, than on the one you can’t stand.

Cardio training is beneficial if a person does it correctly, that is, you need to monitor your pulse.
During training you need to constantly monitor your heart rate. For this reason, many advise using additional equipment during training, this is especially important for those who have a tendency to increase blood pressure or problems with the cardiovascular system.
Before training you need to determine your goal: Active heart training or weight loss. In the first case, the training should be more intense (heart rate at 85% of the maximum upper mark), but shorter in time (on average 15–20 minutes. If the goal is to lose excess weight, then you need to prepare for a training session of 40–60 minutes, but with a lower intensity - 65% of the upper limit of the pulse.
It's best to start with 10-15 minute sessions with low intensity.
When choosing the time of day for cardio training, it is worth remembering that the degree of load in the morning and evening is different. In the first half of the day, the intensity of exercise should be lower - approximately 100–110 beats per minute for beginners, and 120–125 beats for regular gym visitors. Evening training should take place in a more intense mode with a pulse of 130 beats for beginners and 140 beats for advanced ones.
Only a gradual increase in the load and intensity of training loads can ensure safe and effective training. If you follow it, then within a month, with the same exercise regimen, the pulse will be much lower, which means it will be possible to increase the degree of load. To move to a new level of intensity, you can use the so-called “verbal” test: during training, the person must be able to speak calmly. And then, as professionals point out, you can gradually increase the load.

Cardio workout

Cardio guide: we'll tell you who, when and how to do cardio training.

Do you need to do cardio training at all, when exactly do you need to do cardio and in what volumes? Zozhnik understands everything related to cardio.

What is cardio

The name “cardio”, in fact, comes from the Greek word kardio - heart. Therefore, in theory, cardio training is training the cardiovascular system. However, in fitness rooms, “cardio” began to include any aerobic exercise in general: running, walking on an elliptical, cycling and most group exercises.

Actually, cardio training, namely training the heart and cardiovascular system, is most effective within a certain heart rate range, so you need to constantly monitor it.

You can determine your personal range accurately and individually by taking a gas analyzer test (here).

Or just use the approximate formula: 220 – your age = your maximum heart rate . Cardio training should take place between 60% and 80% of your maximum heart rate. Accordingly, for a 30-year-old person this range is approximately 114-152 beats per minute. If you train below the lower limit, the training will not bring tangible benefits, if higher and without proper preparation, it can do harm.

This is how the “cardio” and “fat burning” zones on the machines are marked, but don’t rush to believe them.

The topic of the pulse zone for fat burning is also very popular (possibly because it is often marked on cardio equipment in gyms): this zone is also determined individually using a gas analyzer test and it is slightly lower: about 60-70% of the maximum heart rate (115-135 beats/ min for the average 30-year-old person).

However, the most important thing about this is that cardio training for fat loss can be effective, like any other activity, but strength training is best (see below: why cardio training is not the best way to lose weight).

Who needs cardio training and for what purposes?

But first, let’s tell who and in what cases cardio recommended:

1. Actually, regular moderate cardio training is specifically for keeping the cardiovascular system in order and, in general, for prolonging life.

Cardio helps during the period of fat burning, and interferes with it during weight gain. Choose.

2. If you are building muscle mass, then intense cardio training is not recommended, since its effect on muscle growth is somewhat opposite to hypertrophy. However, during the “cutting” period, having cardio in your training plan (but only together with strength training) will make fat burning even more effective.

3. If you are losing weight, adding cardio to your strength training is also a good idea. Ultimately, everything that increases calorie expenditure benefits weight loss. But remember that cardio is not the most effective way to exercise for weight loss.

4. If you are involved in cyclic sports and you need to develop your endurance, cardio will help you.

5. Cardio for recovery. Light loads have a beneficial effect on the speed of recovery - we have material about overtraining and its dangers.

Cardio training is not the best way to lose weight

This is generally the most common misconception: women, afraid of “swinging” and hoping to lose weight, storm ellipses in all fitness rooms in the world. However, fears about “swinging” are completely unfounded and we have written more than once that this is completely impossible without steroids and hormones. But using exclusively cardio training for weight loss is a completely workable option, but adding strength training is even more effective.

Yes, it’s true that, say, 45 minutes of cardio can “burn” more calories than during an equal amount of strength training, but the overall effect on weight loss may be worse.

But strength training burns your fats not only during exercise, but mainly during rest, after your workout, significantly raising the overall metabolic rate. In addition, even the small amount of muscle that you may gain from strength training (for example, 5 kg) requires additionally 50-75 kcal per day to your regular diet is simply for their maintenance, and this does not take into account their work, for which they also need more energy. This extra calorie intake makes it a little easier to maintain a small calorie deficit and burn fat on an ongoing basis.

The best effect on fat burning is provided by a combination of full-fledged strength training and cardio training. In order to lose weight, fitness experts recommend 2-3 strength training sessions per week, flavored with 2-3 cardio workouts for 45-60 minutes. Moreover, it is advisable to conduct them on different days, and such a volume of training cannot be afforded right away, but at least with an average level of readiness for stress - that is, if you already regularly go to the gym and have time to recover.

How long to do cardio

Experts advise doing cardio for at least 30 minutes for the workout to have any effect. But do not forget that if you are completely new to the gym, then you need to start with easy 10-15 minute workouts and gradually increase the load.

Keep in mind that doing cardio for more than an hour can negatively impact muscle growth. Scientists have discovered that Although aerobics “burns” fat, after an hour of exercise the body switches to muscle tissue. After 2 hours of cardio training, the body loses up to 90% of leucine, an important amino acid, including one necessary for muscle growth.

Multiple “Mr. Olympia” Jay Cutler does not disdain cardio during the fat burning period.

Here's what one of the most famous jocks in the world, Jay Cutler, says: “ In preparation for the competition, I decided to push my aerobics and extended the aerobic training to an hour and a half. Immediately I noticed that there was less strength, the muscles “shrank” and lost their usual elasticity.Since then I have been doing cardio no longer than 45-50 minutes“.

Cardio + strength

Let us repeat that muscle building and fat burning are largely competing processes for the body, which means that during the period of muscle building it is not recommended to do cardio, but during the “drying” period it is the other way around.

At the same time, it is recommended to do cardio on a separate day, but if you have to combine it, then it is better to do cardio training after strength training. If you start with cardio, you will use up glycogen and this will lead to a decrease in muscle strength, which means you will not be able to sufficiently load the muscles in the “strength” part of the workout.

But remember that fat burning is not a type of training, but a set of measures. First of all, you should eat less than you spend, and so that your muscles do not leave your body along with the fat, you must maintain them with strength training and a high protein content in your diet (1.8-2.5 g per 1 kg of body weight per day).

There are many methods that allow you to get rid of excess weight. Often non-professionals - those who did not graduate - use only a few. Moreover, they are used separately, not knowing about the possibility of combining various methods, in which the resulting effect exceeds the sum of its component parts.

When developing a weight loss plan, the first step is usually cardio training. In this publication I would like to consider this type of cardio such as walking. It is worth noting that the role of walking in the process of losing weight is often underestimated. Although walking is a type of training that does not require additional material (purchase of a gym membership, special equipment, etc.) or time costs (you can walk at any time, the duration of such training is not limited by the minimum and maximum). In addition, walking can be done every day - such cardio training can be conveniently added to your daily schedule, it has no contraindications - even people who are very overweight can do walking.

In order for walking to become an effective cardio workout, you need to follow some rules.

Set yourself a goal. The versatility of walking has both positive and negative sides. And one of the negative sides is the difficulty of control. Therefore, when using walking as cardio, you must strive for some goal. This could be the number of steps, the number of kilometers, or a time goal. At the same time, the goal should be achievable for you - you should not immediately start with long distances or long training. It’s better to gradually increase the load than to overwork your body and give up training altogether.
Control of results. It is important to monitor your results daily, in particular the fact of achieving your goal. There are many ways to do this - from fitness trackers that record and count steps to programs on your phone that can show you not only the number of steps and distance traveled, but also your route. Some programs allow you to control your speed and heart rate and even the number of calories burned. The daily result can be saved in the program or recorded in a diary - this is necessary in order to carry out the progression of loads and understand exactly how your result is changing.
Convenience. Despite its apparent primitiveness, walking also requires some preparation, in particular, purchasing comfortable shoes and choosing clothes. Those who find particular pleasure in such training usually purchase activity trackers or fitness bracelets to accurately monitor their results.

The main thing is not to forget that walking is still a workout. And like any training, it takes time and consistency. Therefore, with the opportunity to allocate this time and the training schedule, it is better to decide right away - select days for training and free a certain period of time from other matters in order to calmly devote yourself to training.

Improved heart function. The heart muscle should tense just like the others. Regular and controlled increase in load leads to an improvement in the blood pumping process and a decrease in resting heart rate.
Lung health. Cardio exercise strengthens the muscles involved in the breathing process. As a result, the work of the lungs is simplified - breathing becomes easier.
Improved blood pressure. Aerobic training helps increase the number of red blood cells that provide oxygen transportation. Exercise lowers cholesterol, helps burn calories and maintains blood vessels in normal condition.
Improvement. Exercise increases your metabolic rate. This responds by quickly melting accumulated fat deposits and preventing the emergence of new reserves.
Improving hormonal levels. Aerobic training promotes the production of hormones that prevent the onset of depression. Psychologically, life becomes easier - a trained person can endure stress more easily.
Deep sleep. People who practice regular cardio fall asleep faster. In addition, their sleep is deeper and of better quality - thanks to the balance of sleep phases, the body is completely restored.
Improving the condition of bone tissue. Half an hour of cardio several times a week improves bone density. This is especially true for older people. A very common reason for hospitalization is a hip fracture. Strong bones improve sad statistics.
Preventing diabetes. Aerobic exercise improves muscle tissue's ability to process glucose. Thanks to exercise, blood sugar levels are maintained at the proper level - the number and amplitude of its surges are reduced.
Increased stamina. For many athletes this is the main reason. Cardio training increases the body's ability to store energy and use it sparingly.

When losing weight

The mechanism of weight loss is based, first of all, on the body’s ability to store quickly accessible energy. The body takes this energy from carbohydrates and stores it in the form. To begin to melt fat, you must first use up glycogen, which is stored in the muscles and liver.

For this reason, effective cardio training must be either long-lasting or intense (interval). In a fat-burning context, it is best to give yourself aerobic exercise immediately after anaerobic exercise - after strength training, where glycogen is depleted. Another good option is in the morning on an empty stomach, when glycogen stores are also depleted.

Example. Many people run regularly. But their run lasts 20-30 minutes. The intensity of jogging is low. During this time, the body manages to deplete glycogen reserves, but does not have time to get to fat. With the first meal, glycogen stores are replenished. To get a fat-burning effect, you need to jog for at least 40-50 minutes.

With any cardio activity, it is imperative to eat properly. Without it you can't get a slim body. Yes, a deficiency is theoretically possible even with an illiterate diet. But at the same time, it will be quite difficult to keep count, and it is also very likely that you will feel a constant feeling of hunger, since if the entire diet consists of fast food or sweets, it will be small. Eating well with plenty of protein and complex carbohydrates will keep you full all day and full of energy.

Important! Cardio training and proper nutrition go hand in hand.

What does science say?

What is more effective – cardio or strength training? A group of researchers gathered test subjects and divided them into 4 groups:

control;
doing a 30-minute walk 5 days a week;
training for half an hour on exercise machines 5 days a week;
mixed - those who practiced 15 minutes of strength training and 15 minutes of aerobic training (also 5 days a week).

The experiment lasted 12 weeks. The best results were shown by groups 4 and 3 – minus 4.4% and 3% fat, respectively. Strength and combined training turned out to be more effective than pure cardio. You can read more about the study.

No less interesting is a study comparing the effectiveness of aerobic exercise and diet. More than 400 women participated in this experiment, which lasted about a year. As in the previous case, the participants were divided into 4 groups:

practicing diet;
doing 45 minutes of light cardio 5 days a week;
combined;
test.

Results: after a year, fat loss in the 1st group was 8.5%, in the 2nd group – 2.5%, in the 3rd group – 10.8%. That is, the most effective strategies were diet and a combination of proper nutrition and aerobic exercise. But what does cardio training in its pure form give? Cardio alone leads to minimal fat loss. If at the same time you run into a calorie surplus during the day, you can completely forget about losing weight in the long term.

Let us make a reservation that the experimental loads were moderate. If the training had been less gentle, the results would probably have been different. But in any case, the study shows greater effectiveness of combining training with diet. Read more about the experiment.

Types of Cardio Exercises

There are a lot of types of aerobic training - from running to dancing and pottering in the garden. The most popular options:

walking, including;
low- and medium-intensity running;
swimming;
a ride on the bicycle;
circuit training;
step aerobics;
jumping rope;
classes on the orbit track.

Do not forget to make sure that the pulse does not go into the anaerobic zone (over 80% of MHR). This indicator is quite easy to achieve for poorly trained people with, for example, intense circuit training.

The relationship between various types of cardio and calorie loss is shown in the table (indicators in kcal burned in 30 minutes):

Type of cardio	With an athlete weighing 55 kg	With an athlete weighing 70 kg	With an athlete weighing 85 kg
Running (10 km/h)	375	465	555
Jumping rope	300	372	444
Exercise bike	210	260	311
Step aerobics	210	260	311
Ellipsoid	270	335	400
Rowing machine	210	260	311
Swimming	300	372	444
Slow aerobics	165	205	244
Intense aerobics	210	260	311
Crossfit	240	298	355
Water aerobics	120	149	178
Hatha yoga	120	149	178
Walking at a relaxed pace (4 km/h)	83	105	127
Walking at a vigorous pace (6 km/h)	121	154	187
Circuit training	220	280	340

Which workout should you choose?

The choice depends on the initial state of the person and the tasks that he sets for himself. The most popular option is running. But it is not suitable for those who suffer from overweight. Heavy weight puts pressure on the knees - after a while there is a high probability of serious problems.

Regardless of potential problems, you need to choose based on the effectiveness of training, which is demonstrated in the table above. The most effective options listed are jogging, elliptical, swimming and jumping rope.

The choice is also tied to the capabilities of those involved. For various reasons, going to the gym or running in the park is not available to everyone. In this case, home training is preferable.

What is important to consider when doing cardio at home? The same aspects as in other cases - tracking heart rate, tracking lost calories, taking care of joints. If you don't have a heart rate monitor at hand, you can focus on your breathing. If the load is too high, it will go astray and it will be difficult to talk.

The home athlete has a lot of exercises in his arsenal. For example:

Jogging in place is a good alternative to regular running. “Run” by intensively trampling from foot to foot, alternately raising your knees, with your heels touching your buttocks - diversify your training.
Jumping in place – Alternate quick, shallow jumps with squat movements.
- crossfit exercise.
Elements and dances.

It's great if you have an exercise bike at home. Without taking up much space, it will help cope with excess weight and other problems that fall within the “competence” of cardio. The abundance of aerobic exercises leaves no reason to give up cardio exercises - you can do it in any conditions.

Contraindications

Cardio training is contraindicated for people who have suffered a stroke or heart attack. Those who suffer from high-grade hypertension should not put a strain on the heart. In their case, only light gymnastics.

Before you start training, you must take into account the condition of your joints. Intervertebral hernias, sore knees, recent surgeries or fractures are reasons to approach the issue very carefully. Asthmatics and people suffering from obesity should also consult a doctor.

You cannot train when:

ARVI;
acute allergies;
menses;
stomach and duodenal ulcers;
exacerbation of chronic diseases.

In addition, the intensity with which experienced athletes work is contraindicated for beginners. You need to start with light loads, gradually increasing them and your level. In this case, you need to remember the heart rate range.