A set of cardio exercises. What is cardio training and what is it for? How to calculate your individual heart rate

Cardio exercises are included virtually to any sports program.

These exercises are relevant because they can be performed not only by endurance athletes, but also people starting to engage in any type of fitness.

What is cardio training at home?

Home cardio workouts are rhythmic, intense exercises that include elements of walking, squats, jumps and lunges.

In general, any exercise that trains the heart muscle can be classified as cardio.

For example, climbing stairs and brisk walking are a kind of cardio workout, during which many muscle groups are involved.

Attention! Before performing any exercises, it is recommended to consult a doctor and under no circumstances should you start exercising. with excessive or unbearable load.

Rules for doing it at home

To perform these cardio exercises you will need:

• Willpower and organization, because cardio training should not be performed occasionally, but at least three times a week. Start with ten minutes, and as you adapt, increase the duration of the sessions.
• Comfortable clothes and shoes, which will be comfortable and will protect your joints during jumping and running.

Choosing suitable shoes and clothing

Sneakers and any shoes with hard soles are best left for walking; socks are also not a good idea, unless paired with good sneakers with shock-absorbing soles. You should approach the choice of shoes very carefully: the sole should be slightly springy when jumping and running, and the shoes themselves fit comfortably on your feet.

Photo 1. A girl in comfortable sportswear, sneakers with non-slip shock-absorbing soles, and a ball in her hand.

Clothes should not restrict movement, be too wide or narrow, it is important that it wasn't hot in there. It is better to make a choice in favor of natural fabrics with a minimum of synthetics, for example, purchase cotton breeches and a sports top with a small addition of elastane.

It won't be superfluous fitness mat, and heart rate monitor, which will help measure your heart rate (HR) in real time.

The pulse during intense cardio training should be in the region 130-150 beats per minute.

Exercises

Important! For varicose veins, jumping exercises are contraindicated.

Simple Cardio Workouts for Beginners

Usually they start with a warm-up, then the main part and at the end stretching is performed.

Warm-up part

Always before starting an exercise at home, you need to prepare all the muscles of the body and this can be done with a short warm-up:

• three minute walk measured steps on the spot or normal walking, if the space of the room allows;
• walking for 1 minute with high knees;

Photo 2. A woman does a cardio exercise: walking in place with high knees.

• lunges: ten times on each leg;
• body bends: 10 times in each direction(right, left, forward, backward).

It's better to do these exercises in two stages, taking a break at the end of each of them and without interruption during the warm-up itself.

With the help of the simple exercises listed above, you can prepare your body for the main workout and avoid such troubles as muscle strain.

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Main lesson program

The training program is based on several types of simple exercises.

Push-ups

The starting position is the same like push-ups, only here, when rising up, you need to push off the floor, lift your palms, then land softly in the same position.

During the “jump,” your arms should remain extended and not bend.

Repeat 7-10 times.

Exercise "Climber"

Starting position as in the first exercise: emphasis on the hands as in push-ups or planks. Sharply pull your right leg towards your chest. Return to the starting position and repeat the same with your left leg. The right leg is pulled toward the right hand, the left leg toward the left. Repeat 7-10 times.

Jumping

Jumping is possible perform in any amplitude. The main thing is to make sure that your back is straight, your hands are on your waist, and your stomach is tucked. It is advisable to jump on your toes. Execution time 1 minute.

Lunge-kick forward and backward

Stand up straight, pull your stomach in, place your hands on your waist. Make a “kick” forward with your straight right leg and then “kick” with your straightened left leg, but back.

When lunging back, the torso should lean forward, but it is important to keep your back straight and keep your hands at your waist. Repeat 7-10 times.

Boxing

Starting position like boxers: legs spread apart, arms bent at the elbows. Slightly clenching their fists, they begin to “box” rhythmically. Execution time 1 minute.

Reference! During exercise, it is important to control your heart rate - it should be no more than 150 beats per minute.

Stretching

Stretching after exercise is just as important as warming up before it.

Proper stretching minimizes muscle pain after intense exercise and has a beneficial effect on the body as a whole.

Stretching time 10-15 minutes.

During stretching, pay special attention to the muscles of the legs and back:

• In a standing position, extend one leg in front of you, lift your toe and carefully stretch forward.
• Get on all fours and, arching your back up and bending down, feel the muscles stretch.

Attention! During stretching, sudden movements and painful sensations are excluded.

Cardio exercises for the heart

Properly selected cardio exercises will strengthen the heart, relieve tachycardia, shortness of breath and other unpleasant sensations. Before classes start be sure to consult your doctor, especially if there are any heart or vascular diseases.

Exercises that include more stepping and walking are good for your heart.

A comfortable suit, good shoes, and a heart rate monitor are required.

Exercises should be performed as carefully as possible. If several classes were missed, return to the program for the first day of training.

It is necessary to do the exercises 3-4 times a week for 10-15 minutes. You can practice every day 7-10 min. This way the body will quickly get used to and adapt to the load.

Breathing should be nasal and deep.

Warm-up

• Slow measured walking within 4-5 minutes;
• deep calm breathing with lowering and raising hands on a count— 10 times;
• walking again, but faster, within 4-5 minutes;
• bending the torso to the sides - 10 times.

Main program

• Tension of all muscle groups in turn in a standing position - 1 minute;
• swing your legs to the sides, hands on your waist, back straight - 10 times;
• lunges: 10 times;
• squats: 7-10 times;

Photo 3. The girl does deep squats, they are part of the main cardio program.

• jumping with spread arms and legs - 1 min.;
• running in place - 2 minutes.;
• jumping right and left - 1 min.

Heart rate is monitored using a heart rate monitor. If it is not there, during breaks between exercises you need to measure your pulse and adjust your workout if necessary. The pulse should not exceed 150 beats per minute in a state of active exercise.

Stretching

It is better to do stretching on a fitness mat. It is important to take your time and feel the tension in each muscle.

Stretching time: at least 5 minutes.

Proper nutrition and healthy lifestyle - why is it important?

Just as important as cardio training is lifestyle: nutrition, routine and lack of bad habits.

This is a type of aerobic training where, in addition to the body muscles, the cardiovascular system is involved. As a result of a certain load, glucose is oxidized with oxygen to produce energy, which ensures motor activity of the muscles. Cardio training is actually training your heart.

Fat burning occurs as a side effect of it. This type of fitness is one of the most effective in the fight against excess body weight. To achieve results, you need to practice from 20 minutes to two hours.

Many people who want to lose weight work out hard, but their weight stagnates. This happens because he does not fully understand how to properly organize his training and how to distribute the load.

The main criterion for the correct organization of the cardio training process is a certain heart rate.

The lower limit is determined by the formula:

• (220 beats/min – age – pulse at rest) ×0.6+ pulse at rest

For maximum efficiency, you should not fall below this limit.

To calculate the upper limit, another formula is used:

• (220 beats/min – age – pulse at rest) ×0.8+ pulse at rest

There is no need to rise above this limit either. It is necessary to measure your pulse before, during and after exercise. When practicing independently at home, you can experimentally choose the best option. Strict heart rate control is the key to proper and safe training.

There is a simpler formula:

• For women: heart rate (max)=220-age
• For men: heart rate (max)= 214-age

To maintain an optimal heart rate, intense tension is necessary, when the whole body works at 100%, alternated with short periods of rest so that the heart rate returns to normal.

What are the benefits of cardio?

• Increasing the body's endurance.
• Weight loss.
• Strengthening the cardiovascular system.
• Increasing resistance to diseases and strengthening immunity.

They will benefit everyone who wants to lose weight and improve their health. Female representatives use this type of fitness to create a beautiful figure. Men involved in strength sports use cardio during preparation for competitions. They help novice athletes better prepare for more serious loads.

How is the program selected?

The number of classes is from three to five times a week. For beginners, it is enough to exercise 3 times a week for 25 minutes, gradually increasing the duration and frequency. The interval between training should be no more than two days. The intensity must be increased, as endurance increases and the body begins to get used to the load. It is necessary to change types of training, alternate different exercises in order to achieve the desired result.

In the gym, an experienced instructor will select an individual program for a specific person. Exercising on your own, without having a complete understanding of the essence of cardio exercise, can harm your health.

The program includes various exercises on an exercise bike, running, walking, active games, and jumping. If you don’t have time for full-fledged gym exercises, you can train between tasks, for example, walk regularly, take the stairs instead of the elevator, ride a bicycle to work or run errands. But this applies to exercise to strengthen the cardiovascular system and health in general. If the goal is weight loss, then only full exercise will help achieve it.

How to get in shape by working out at home?

By performing special exercises, you can get rid of excess fat deposits on all parts of the body, including hips, back and arms, even at home.

• The simplest of them is jumping rope. You need to jump at a fast pace for 1 minute, then walk slowly for 1 minute. And so - 20 minutes.
• Run with high hip raises - 10 minutes, rest for 2 minutes and run again.
• Run up the stairs for 10 minutes, then slowly go down and repeat again.

Treadmill cardio includes walking and running. It is better to start with walking, since if you are not used to it, you can damage your knee or ankle joints. Low-intensity cardio exercises are most suitable for this. The program consists of several stages:

1. Preparing the body for the load (3-5 minutes) - walking at a speed of 3 km/h to accelerate the heart rate to the required level (calculate using the formula given above).
2. Basic training (20-40 minutes) – walking at a speed of 4-7 km/h. If the pulse has reached the maximum permissible maximum (see formula above), the speed must be reduced. Then increase again.
3. Cool down (5 minutes) – gradually reduce walking speed until it stops completely.

You can walk for about three months, then, when a stronger load is required, you can switch to running. Among other things, the treadmill is very good for burning leg fat.

Monotonous exercises may not be interesting. Interval cardio, which is more pleasant to do while listening to your favorite music, can diversify your routine and increase your performance. It differs in that the change of activities occurs without rest.

You can try the following option, where each exercise is performed for 2 minutes:

1. Jump rope at a fast speed, taking turns on each leg.
2. Quick jumps with both legs left and right.
3. Jump back and forth, pushing either with your left or right foot - 12 times.
4. Jumping rope again.
5. Lunges forward, changing legs in a jump.
6. Jumping with legs spread to a distance of shoulder width, arms also spread. Return to the starting position by jumping – 20 times.
7. Jumping rope. You can notice the first results after 3 weeks if you exercise regularly 3 times a week. More often, it’s not worth it, as this will only weaken the body.

Do you always need to run and jump during cardio training?

Sometimes it is impossible to exercise at home by running and jumping, as this disturbs the neighbors below. In this case, there are options without and without jumps. They are also suitable for beginners, those who have recently suffered an injury, have various medical conditions or for the elderly.

There is an interesting video course “Weight loss for dummies”, in which instructor Gay Gasper competently and clearly explains how to perform the exercises. The main load in this course is designed to burn fat in the legs, but the arms also work well.

Cardio training using dumbbells is also done without jumping. This type of strength cardio helps strengthen muscles throughout the body.

How to organize your diet so that weight loss occurs faster?

Cardio exercise increases your metabolism and fat burning speeds up. Without proper nutrition they will not be effective. You must not eat 2 hours before class and 1.5-2 hours after. It is necessary to drink water after sports, it helps to better break down the fat that has already been deposited.

If, in addition to losing weight, the goal is to increase muscle mass, then you should add more protein foods to your diet: lean beef, chicken, cottage cheese. To achieve a good result, you will have to give up foods containing fast carbohydrates (sweets, flour, fatty foods). Slow carbohydrates, such as whole grain bread, various grains - oats, buckwheat, barley, on the contrary, are useful for weight loss.

How is cardio training done in the gym?

There are many machines for doing cardio:

• Stepper;
• Bicycle ergometer;
• Ski simulator;
• Treadmill;
• Exercise bike.

On the simulator you can select a suitable program and practice according to it. Another way is interval load on all exercise machines in turn for 1 minute. For beginners, one lap is enough, and for advanced ones – 2-3 laps.

How does cardio exercise help get rid of belly fat?

To reduce belly fat, the best option is interval cardio. You don't even have to go to the gym for this. Intense cyclic training can be successfully carried out at home. Running helps reduce your waistline. Riding a bicycle or exercise bike effectively burns belly fat. Step aerobics is especially suitable for women. Boxing and football are more suitable for men.

How to combine it correctly with other types of physical activity?

Cardio requires a lot of energy, so it is advisable to do it in the morning, when fatigue has not yet accumulated. Although some people are more active in the afternoon. If the goal is to lose weight, then you need to do cardio before strength training to enhance the effect. If you gain muscle mass and increase body tone, then do it after strength exercises.

How to make it useful and enjoyable?

1. You need to choose exercise equipment and exercises that bring pleasure and joy.
2. Practice while listening to music, it will help you maintain the right rhythm.
3. Alternate exercises and machines to engage all muscle groups.
4. At different paces, calories are burned better and endurance develops.
5. Outdoor activities in nature allow you to diversify the environment. Oxygen helps you burn fat better.
6. Comfortable clothes made from natural, high-quality materials will not distract from the process.

To achieve the best results in losing excess weight, cardio training should be alternated with strength training. Proper breathing, maintaining the required level of heart rate intensity, and a fast pace of exercise will improve your health and figure. Good endurance and a strong cardiovascular system make a person more stress-resistant, which is simply necessary for modern life.

Cardio training to burn fat and improve health

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Most people are familiar with the concept of cardio training in one way or another. Let's consider the features and types of such training, the connection between loads and heart rate, and the benefits of exercise for weight loss and for the heart.

What does cardio training mean? This is synonymous with aerobic exercise, during which the heart actively works and energy is produced due to the oxidation of glucose molecules with oxygen. The general nature of the training is a fairly high intensity of the muscular, cardiovascular and respiratory systems with minimal strength load. The term comes from the Greek kardia - heart.

The opinion that strength training cannot be aerobic is erroneous. Any exercise that increases your heart rate and forces you to actively breathe in the process is considered cardio. But then, what is the difference between cardio training and strength training? Weight training aimed at increasing muscle mass or strength is anaerobic exercise. In other words, exercises that do not require intense oxygen absorption.




The relationship between cardio and heart rate

The most important indicator of training intensity is heart rate (HR). For exercise to be beneficial and not harmful, it is necessary to constantly monitor your heartbeat.

Note! The load is selected so that the pulse does not go beyond a certain range. Without reaching the lower limit of the heart rate, athletes receive a weak effect. By going beyond the upper limit, practitioners risk their health (primarily their heart).

The heart rate range is calculated using the formulas:

• lower limit - (220 - age in years) x 0.6;
• upper limit - (220 - age in years) x 0.8.

For example, if an athlete is 38 years old, then the training load on the heart should be within the range of 109-145 beats per minute. The heart rate ceiling in this case is 182 beats per minute. Regularly exceeding the maximum is already fraught with serious problems.

The formula isn't perfect. These are general calculations that do not take into account the athlete’s preparation, his well-being at a particular moment, or the presence or absence of chronic diseases. The calculations are fair for the average person.

The benefits of cardio training

Let's figure out what cardio training is for. Everyone has heard about its benefits, but we are going to elaborate.

For the body in general

The benefits of regular cardio training for the body are obvious:

1. 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.
2. 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.
3. 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.
4. Improvement. Exercise increases your metabolic rate. This responds by quickly melting accumulated fat deposits and preventing the emergence of new reserves.
5. Accelerate recovery after strength training. Cardio training following strength training accelerates the recovery of muscle tissue and dulls the pain associated with muscle micro-tears.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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 the glycogen that is stored in the muscles.

For this reason, effective cardio training must be either long or very intense. In a fat-burning context, it is best to give yourself aerobic exercise immediately after anaerobic exercise - after strength training.

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. This is why runners who do short runs don't lose weight. 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 for this, training must be very long and exhausting.

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. 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. More details 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 incl. ;
• swimming;
• a ride on the bicycle;
• circuit training;
• step aerobics;
• jumping rope;
• classes on the orbit track.

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, circuit training, 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.

Cardio at home

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 high enough, it will go astray and it will be difficult to talk.

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

• running 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 fast shallow jumps with crouch 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.

Intense exercise trains the cardiovascular system and burns fat reserves. The quality of the workout is related to the heart rate, which is easy to calculate using the formula.
Without calculating optimal heart rate values, exercise will be a waste of time.

• For men: 220 minus age and plus 10% reserve;
• for girls: 215 – age + 10-13%.

The following selection of cardio exercises for home will be useful for burning fat, choose the most suitable techniques for yourself and practice them on a regular basis.

Fat burning begins when the beat frequency is above 130 20 minutes after the start of exercise, when glycogen stores are used up.

The for all muscles of the body.

1. We freeze in a prone position. The heels and crown form a straight line.
2. We lower ourselves down until our chest touches the floor.
3. We push off sharply and soar up, managing to clap our hands in flight.
4. We land carefully (13 times).

Explosive cross push-ups

One of the best practices for drying the body. The stronger the push from the floor, the more actively the muscles work and the fat melts.
Loading: triceps, chest, quadriceps, latissimus dorsi.

1. In a prone position, we lean our palm on the ball (a barbell plate, an encyclopedia), and lower ourselves down.
2. With an explosive movement we take off from the floor, land with one hand on the support, the other on the floor.
3. Repeat for the other side.
4. Changing hands after each action increases tension in the body and forces you to concentrate on balance. (2 minutes).

Dumbbell row version

Strengthens shoulder joints, abdominal and gluteal muscles.

1. We rest our palms on symmetrically located dumbbells.
2. During push-ups, we focus on the abdominal muscles.
3. In the upper position of the body, pull the right dumbbell to the belt, after returning to IP, change sides (12x3).

We train buttocks, calves, abs, front of the thigh, building up explosive strength.

1. Feet in line with shoulders. Hold a dumbbell near your chest with your arms bent.
2. We squat, jump forward, simultaneously squeeze the dumbbell up.
3. We land softly and return our hands with the projectile to the starting position.

We start with 1 minute in 2 sets.

"Military jump"

Exercise for all muscles.

1. IP – classic stance, arms raised up.
2. We squat down and, using a jumping movement, assume a classic plank.
3. We do push-ups at a pace, then return to the original position in reverse order.

If it is very difficult, we do without jumping when changing the position of the body (6-8x2).

Jumping

Muscles: calf, abdominal, gluteal, triceps thighs.

1. In a standing position, we close the fingers of both hands at the back of the head.
2. We lower the pelvis to a horizontal level with the floor, with a springy jerk we push the body upward (10x2).

Equipment can be replaced. In 10 minutes of training, almost 200 kcal are burned.

work: quadriceps, lower back, legs.

1. Girls take dumbbells up to 5 kg, men a couple times more.
2. We lower our hands with the shells along the body.
3. With a straight back, we squat smoothly.

If you want to complicate the technique, press the dumbbells up (10-15x3).

In that works lower body.

Movement No. 1

1. We squeeze the shells in our lowered palms.
2. One foot is in front, the other is far back.
3. With a straight body, squat until the knee of the outstretched leg touches the floor (12 times for each limb in 2 sets).

Movement No. 2.

1. With weights in our hands, we alternately step forward;
2. let's squat.

Pay attention to the technique - bend your knees at a right angle, keep your body straight.

Lunges on one leg

between the quadriceps, buttocks, inner thighs. It is advisable to do it with weights.

1. Holding dumbbells in your hands, place one foot with the back of your toe on the bench.
2. With a straight body, we squat on the supporting limb.
3. To increase tension, move the foot of the dominant leg further away from the platform (10x4).

Platform lifts

Active: legs, thighs, abs, buttocks.

1. Holding the shells, we climb onto the stool.
2. Raise your knees higher than your hips.
3. We place the second leg or leave it free.
4. In the second case, it is difficult to maintain balance (15x3).

Technology has alternative– step aerobics.

If there is no platform, we use a step or build a 25-30 cm podium from available materials (books, bricks).

1. We place the right bent leg on the platform, slightly lift the left one off the floor, lift it, lower it again and place the right one against it. Repeat from the left leg
2. We place the second one on the foot on a hill, and in a similar sequence we return to the IP (we work from half an hour).

Loading: abdominals, deltoids, triceps.

Movement No. 1.

1. We stand upright lying down so that the position of the body is associated with a tense string.
2. Without lowering the pelvis, we move forward to the line of the head, and return in the same order.

Movement No. 2.

Accent: quadriceps, shoulders, back.

1. We fall on 4 limbs.
2. The core muscles are tense, the back is slightly arched.
3. The body weight is distributed between the crown and feet.
4. We take a “step” forward with our hand, while simultaneously bending the opposite knee.
5. We bring it to our chest and immediately “step back” back.
6. Repeat at the same pace for the other side. (13 times each).

"Caterpillar"

Another great cardio exercise to do at home.
The equipment is designed for pumping all muscle groups.

1. We stand up straight with our hands down. We move our pelvis back, bending at the waist until our palms rest on the floor.
2. We step forward on our hands until the body is parallel with the floor.
3. Taking a lying position, we strain our abdominal muscles, turn our body to the side, and extend our arm upward. We freeze in static position for 40-60 seconds.
4. We mirror the actions for the other side.

To make things more difficult, we take shells with low weight. We “walk” in our arms for 2 minutes.

Kicks

This cardio exercise for home can be done if you have a punching bag or something similar.

Kickboxing exercise develops endurance and uses all muscles.

1. Feet wider than shoulders, knees bent, clenched fists held at chin level.
2. When moving forward and backward, we strike with the heel, and to the side with the side lift of the leg.

At the end point, we do not fully extend the knee. We work with a wide scope, putting force into the blow.

"Sawfish"

Accent: abs, shoulders, back, arms, buttocks

1. We lie down on the floor with emphasis on our elbows and toes.
2. To make your feet glide better, place a disc or towel under your toes.
3. Having transferred the load to the arms and shoulders, we perform rhythmic movements with the body, pushing the body back with our shoulders.
4. We return to the forward position without using our legs (2 minutes).

Scientific research has revealed that the main cause of high mortality in Russia is cardiovascular diseases. They make up 53% of the total share of pathologies leading to death. Almost all of them are caused by poor lifestyle and genetic predisposition. And although people have not yet learned how to influence heredity, they can prevent or reduce the influence of these factors on the condition of the heart and blood vessels. The most accessible ways are cardio training and proper nutrition.

Cardio training is low-intensity physical activity and is necessary for:

• strengthening heart muscles;
• improving the functioning of the cardiovascular system;
• strengthening general health;
• acceleration of metabolism;
• burning fat.

There are many types of cardio training, each person can choose an option based on their strength and health status.

Types of Cardio Training

You don’t have to visit a fitness club to exercise; training can be done outdoors or at home.

1. Run. This is one of the best physical activities, it is effective in any form, simple and accessible to everyone. You can select one of the load types. The first is a slow run at a constant speed for 20 minutes. The first few times it is better to limit yourself to 10 minutes, gradually increasing the time. The second is interval running, that is, alternating 1 minute of fast running with 3 minutes of slow running. Total time – 15–20 minutes.
2. Cycling. The best option is cycling in the fresh air, provided the weather is good. During the rainy and cold season, you can use an exercise bike. Riding uphill is a great workout for strengthening your heart muscle. The optimal practice time is 25 minutes at a slow pace.
3. Swimming. One effective way to strengthen the heart muscle is to swim breaststroke, but other techniques are also effective. The main condition is the intensity of movements. Lesson time is 25–30 minutes; swimming styles can be changed during training.
4. Walking. This type of workout can be done anytime and anywhere. You should not forget to actively work with your arms - when walking, you need to bend and unbend them. The duration of the session depends on your health condition; it varies from 30 minutes to an hour. In addition to strengthening the heart muscle, walking normalizes digestion.
5. Stepper. This is the name of a type of exercise that simulates climbing stairs. When doing this, you should pay attention to which leg is the first to step on the step; this leg is the one that receives the emphasis. You need to allocate 10 minutes of emphasis on the right leg and the same on the left.
6. A set of exercises. It can be done at home and does not require special equipment:

• from a standing position, do 5 lunges to the side, first with the right, then with the left leg;
• legs together, arms down along the body. When inhaling, raise your arms, stretch your whole body up, stand on your toes, when exhaling, return to the starting position, perform the exercise 3-5 times with a ten-second interval;
• lie on your back, spread your arms to the sides. As you inhale, lift one leg, hold for a few seconds, while exhaling, lower it, repeat the exercise with each leg 4 times.

If you don't have time to go to the gym, you can go for a run or just take an energetic walk. This will not require a lot of time, but the result will pleasantly surprise you.

Your normal heart rate during training

Your standard heart rate

Your age

heart rate zones

according to the formula"220 - возраст" !}

according to the refined formula

maximum heart rate

power training

running, cycling

fitness, rollers

warm-up

resting pulse

Workout program for home and gym

If cardio training is not performed regularly, it will be of no use. Excessive load will also not lead to a positive result. It is for this purpose that special training programs are developed:

• fartlek - designed for physically strong and fit people. This program alternates the speed and tempo of the load; the alternation does not have to be sequential - high intensity can be replaced by low speed and short periods of recovery;
• Continuous cardio training is long-term physical activity without rest, such as running at the same speed without rest or long cycling;
• Interval cardio training - this type of activity is more difficult and intense than the previous one. It involves alternating levels of difficulty, for example, long running at different speeds. During interval training, a short rest is possible;
• super circuit training is a rather complex option that involves alternating intense training with aerobic exercises with weights. This scheme helps maintain muscle mass in tone and promotes rapid weight loss;
• Cross training is alternating between different types of cardio training, for example, 20 minutes of running, then 10 minutes of vigorous exercise on a stationary bike, and 10 minutes on an elliptical machine. Cross-training involves a variety of physical activities that can be varied daily.

These are the most commonly used programs recommended by experts.

It is important to know! By combining cardio training with proper nutrition, you can achieve the best results.

When and how best to do cardio training

It depends on the individual characteristics of the human body. Experts say that the best time to exercise is in the morning, when the body is not tired and full of unspent energy. There are people who feel better in the afternoon or evening than in the morning, or who do not have the opportunity to exercise in the morning.

The choice of physical activity depends on the goal being pursued - if a person wants to lose weight, then it is better to do cardio exercises before strength training. To increase muscle mass, cardio exercises should be performed after strength training. If you choose a combined option, that is, alternating strength exercises and cardio exercises, you need to remember that such a workout should not last more than 20 minutes. Otherwise, the body will be exhausted for the whole day.

To strengthen the heart muscle and not harm it, you should not overdo it, three classes a week will be enough, sometimes you can do four classes, the training time is from 30 to 60 minutes. The main indicator of cardiac training is pulse. The whole point is to maintain a certain indicator for 20 minutes. Each person has individual maximum indicators - it depends on the age and condition of the body.

The lesson should be carried out progressively:

• the first 3–5 minutes – warm up the muscles;
• the next 10 minutes – the load increases to the optimal level;
• the next 15–20 minutes – the training is under full load;

If you feel unwell, the duration and frequency of exercise should be reduced or canceled altogether.

Distribution of physical activity

Cardio training brings good results, but only in cases where the load corresponds to age, level of training and health status. The safe heart rate zone (SPZ), within which exercise does not cause harm to a person, is different for everyone.

In young, healthy people, the level of physical fitness is tested by doctors using stress tests. For this, a bicycle ergometer is used - this is riding on a machine with varying resistance. Testing can also be done on a treadmill - a treadmill that allows you to run and walk at a given speed and incline.

During testing, all indicators are recorded:

• arterial pressure;

Based on the results obtained, the following load calculation method is used:

• ZPB = heart rate max × (0.65…0.8);
• Heart rate max = 220 minus age.

For people suffering from cardiovascular diseases, a stress test is performed on a bicycle ergometer or treadmill. During the test, the load is gradually increased until chest pain or changes in the ECG occur, at which point the heart rate threshold is set. ZPB for cores is calculated as follows:

FTP = heart rate threshold × (0.6–0.8).

Thanks to tests, it is possible to determine a safe intensity of physical activity.

How to breathe correctly during exercise

It is very important to breathe properly during cardio training. It depends on what type of physical activity a person is engaged in:

• if flexibility exercises are performed, inhale when expanding the chest, exhale when compressing it;
• Inhalation during strength exercises should be done when the load on the muscles is minimal, and exhalation should be done at the moment of greatest muscle tension;
• With intense walking, running, or cycling, the need for oxygen increases sharply. If breathing becomes erratic, normal ventilation of the lungs is disrupted. Therefore, it is especially important to monitor proper breathing. Each inhalation and exhalation at a moderate speed should occur on the third or fourth step, at a faster speed - on a count of one or two;
• while swimming, proper breathing depends on the style - if a person swims breaststroke, inhalation is done while raising the head above the water level. If it is a crawl, then the inhalation should occur at the end of the stroke, when the mouth is above the surface of the water, the exhalation should go out into the water.

If at the beginning of training you cannot breathe correctly, do not be upset. You just need to put in a little effort, it will definitely pay off.

How to exercise properly if you have heart disease

The concept of “cardio training” is different for all people. For healthy people, this means intense running, swimming, aerobics, and cycling. And for people with diseases of the cardiovascular system, bending over, raising arms and legs, and walking in place is already considered cardio training. Before starting classes, the patient must purchase a heart rate monitor that will determine heart rate.

The possibility of conducting cardio training should be discussed with your doctor, since its duration and intensity will depend on the diagnosis:

• for hypertension, the optimal types of cardio exercises are walking, exercises in a standing, sitting and lying position, cycling;
• for atherosclerosis, recommended types of cardio training are walking, swimming, cycling, weight-bearing exercises;
• for coronary heart disease outside the acute stage, walking in place and physical therapy are recommended.

The time interval and frequency of classes per week is determined by the patient’s condition. You need to start with 20 minutes and three times a week, gradually increasing your training to 160 minutes a week, divided into 3 days. For patients with inflammatory diseases of the cardiovascular system, even the lightest exercise is strictly prohibited.

1. Clothes and shoes should be comfortable and not restrict movement.
2. You need to do cardio training regularly, otherwise there will be no point in it.
3. If after training you feel severe muscle pain or fatigue, you need to give yourself a few days of rest.
4. It is not recommended to start cardio training right away; it is better to start with a five-minute warm-up, the muscles should be warmed up.
5. You need to drink a lot of water, but only during rest periods, otherwise the load on the cardiovascular system will increase.

A charge of vivacity and good mood for the whole day is another plus of cardio training; the main thing is to approach exercise not as a heavy duty, but with pleasure.

Be healthy!