Proper cardio training at home. Cardio exercises at home Intense cardio workout to burn fat at home

Cardio training is useful not only for strengthening the cardiovascular system, but can also be used for weight loss. If you want to learn how to quickly burn fat and get an ideal figure, then this article is just for you. The relevance of cardio is emphasized by the popularity of such exercise equipment as the treadmill and exercise bike, but they are bought primarily by those who need to watch their figure or lose excess weight.

Be careful, because without special knowledge and basic skills in conducting such training, you risk not only wasting time, but also exhausting your heart, which is why it is quite possible to become disabled.

Any active sport is an excellent cardio workout: athletics, football, tennis, hockey. If you analyze the common features of these types of exercises, you can identify a common feature - high intensity training with minimal load.

Safety

Moreover, such exercises always involve measuring heart rate, which is easiest to do with a heart rate monitor. This is necessary in order to prevent the heart rate from leaving certain limits during training. This is the only way the heart will really train.

If you simply walk on a treadmill for a long time or do exercises slowly, your heart will not accelerate and the effect will be minimal. If you accelerate yourself to such an extent that it jumps out of your chest, you won’t last long, but the heart itself, on the contrary, will become overtired. Excessive training in youth often led beginners to heart disease in later life.

Determining individual heart rate limits for proper training is quite simple. First, let's determine the maximum heart rate value, which should not be exceeded:

• for men: maximum heart rate = 220-age;
• for women: maximum heart rate = 214-age.

Higher values ​​during exercise lead to worsening heart health. Next, if you want to do a cardio workout that will strengthen the cardiovascular system, multiply the result by 0,75-0,9 and get a window within which your activities will make sense.

If you want to lose weight without straining your heart, you should multiply by 0,6-0,7 . If you keep your heart rate in this range, you will be absolutely safe for your heart to burn fat.

Calculation example

Woman aged 23 years. Max. Heart rate = 214 - 23 = 191 beats/min. For cardio training you need to adhere to:

• lower limit = 191*0.75 = 143.25 beats/min
• upper limit = 191*0.9 = 171.9 beats/min

The range is 143.25-171.9 beats/min.

For effective fat burning:

• lower limit = 191*0.6 = 114.6 beats/min
• upper limit = 191*0.7 = 133.7 beats/min

The range is 114.6-133.7 beats/min.

Optimal heart rate calculator

There are many formulas for similar calculations, but this one is the most universal and simple, and accurate enough to help you make your workout useful without side effects. It is suitable for people of any build and level of training, with the only difference being that it is easier for an athletic person to maintain maximum heart rate values ​​for a long time.

Remember the numbers obtained as a result of calculations by heart and look at your heart rate monitor more often. If purchasing a heart rate monitor is a big deal for you, then first get used to measuring the pulse in the arteries, counting only the first 15 seconds and multiplying by 4, because on average, in a minute a person’s heart manages to return to normal and calm down, which is necessary during cardio training avoid.

In the following image you can see what will develop in the body when training in different operating ranges from the maximum heart rate:

How to conduct classes at home?

At home, cardio training can be done through exercises or on special machines, which were mentioned above. When considering them, it is worth giving an exercise bike (how to choose the right one) more preference than a treadmill.

Our body's joints are not designed to withstand the stress caused by running as an overweight person. Therefore, many who lose weight on the treadmill develop joint diseases.

Rules for exercising on cardio equipment

• Before starting exercise, consult your doctor.
• Check that the cardio machine is installed and assembled correctly. Follow the operating rules specified in the instructions.
• Don't exercise for more than an hour. Long-term training promotes the production of cortisol, a muscle-destroying hormone. A 30-45 minute workout will be optimal and will promote the production of endorphins - the hormones of joy and testosterone.
• If you feel dizzy, headache, nausea or very tired during exercise, stop immediately. If these symptoms recur, consult your doctor.
• Always warm up before using the machine.
• Don't suddenly stop exercising. Lower your heart rate gradually towards the end of the workout.
• After training, do stretching exercises and let your muscles relax.

And if there is no simulator, you can completely get by with exercises, of which a great many have been invented, filmed and recorded. Below are examples of things you can do in tight spaces.

Cardio training consists of so-called explosive exercises, the common features of which are high speed, instantaneous effort and push. Some of these exercises are also called plyometric (the striking method of Soviet athletes).

Complex No. 1

Plyometric push-ups

Take the position as for a regular push-up - on the floor, placing your legs and arms as comfortably as possible. Be sure to keep your body and legs on the same line. Lower yourself to the floor until your nose touches the surface, then push your body up with maximum force - your palms should come off the floor. Ideally you need to make cotton. In any case, try, and in the end you will succeed. The main thing is to land softly, absorbing the fall, so as not to hit your chin or nose on the floor.

Jumping

Squat down and push your pelvis back without lifting your heels off the ground or bending over. Now push off with your legs, extending them like a frog. Just like with push-ups, make sure you land safely, but don’t forget about obstacles above (chandeliers, open cabinet doors, ceilings).

Exit at point-blank range

Squat down without lifting your heels off the ground and place your hands on the floor. Shift your weight to your hands and jump lightly, straightening your legs back. After going into a lying position, repeat your steps in reverse order, returning to a standing position.

Complex No. 2

Climber Push-Ups

From a lying position, do push-ups, during which press your right and left legs in turn so that your knee touches your elbow. You can then make the exercise more difficult by extending one of the arms opposite the extended leg as far forward as possible, as if you were crawling along a steep slope. It is advisable to choose a sliding surface for this push-up to make it easier to extend your arms. Other types of push-ups.

Running at a low start

Take a position similar to a low start. Tuck one leg under you as much as possible, and stretch the other back. Then begin to switch your legs at the same time - they should push off the floor, and the weight should be transferred to your hands. This exercise can also be performed symmetrically with both legs, but it is much more difficult.

sawfish

From a traditional prone position, lower yourself onto your elbows, transferring your weight to the entire area of ​​your forearm. Without arching your lower back, push your body back with your shoulders, sliding your feet along the floor. Return to the starting position without moving your legs, but using only your hands.

Cardio training should begin with complex 1. Perform 30 repetitions of each exercise in a row without rest at maximum speed.

You should determine how long it took you to complete the cycle. Next, move on to the second complex and perform the exercises in the same mode, but with short breaks. If you have little experience in such exercises, it is better to start small - 10-15 repetitions of each exercise, and then increase the number to 30. When you feel it is not enough, simply increase the number of cycles.

How much time should I spend on training?

If losing weight through cardio training is of any importance to you, then it is worth knowing an important rule: any workout should last more than 30 minutes. During the first half hour of active exercise, you do not burn a single gram of fat. During this period, the human body uses up glycogen stores in the liver and muscles, and only then turns to fat.

Due to the fact that fat is the most energy-intensive fuel (remember the school course: 1 gram of fat = 38.9 kJ, or 9 kcal of energy), it is not so easy to spend it. Especially when the first half hour of training has already passed and fatigue begins to set in, which, by the way, arises due to the waste of glycogen. Nevertheless, you need to force yourself to continue the activity, otherwise it will be useless.

Monitor the heart rate monitor and keep your heart rate in the zone of 60-70% of the maximum. Exercise and extend your workout to at least an hour, or even two. In two hours of intensive training, you can burn about 100 grams of fat.

In conclusion, I would like to say that you do not forget to monitor your condition, because often health problems are identified during cardio training, which is why doctors use them in stress tests for heart patients.

Open windows and doors to create a constant flow of oxygen. Follow all the above rules, be persistent and your body will be healthier than ever. And in a healthy body there is a healthy mind!

Speeding up metabolism

One way to increase the effectiveness of your workouts is to speed up your metabolism. Metabolism is the metabolism that continuously occurs in the human body. We consume nutrients, which are then used for energy. Metabolic rate is influenced by factors such as age, gender, body weight, body fat percentage and various diseases.

Metabolic rate has a big impact on the body. The production of hormones, the number of kilocalories necessary to maintain human life, as well as the percentage of fat depend on it. Accordingly, a fast metabolism will help you more easily achieve a slim and toned figure. Some people have a faster metabolism, while others have a slower one. But there are ways to influence its speed.

• Eat 4-6 times a day. You can have, for example, three main meals and two snacks. Do not use too large portions.
• Keep your diet proportional: 50% carbohydrates, 30% proteins, 20% fats.
• Avoid saturated and trans fats (margarine).
• Try to consume less fast carbohydrates (foods containing sugar).
• Consume more foods rich in fiber (buckwheat, vegetables, fruits).
• Include nuts, greens, and red fish in your diet; they contain many healthy fats.
• Take vitamin complexes (selmevit, complivit).
• Sleep at least 7-8 hours a day. If your age is under 16 or over 60, sleep 8-9 hours.

Secondly, follow these rules to increase your metabolic rate:

• Build muscle mass. 1 kilogram of muscle burns about 100 kilocalories.
• Eat proteins. Without them, you won't be able to gain muscle mass. Also, much more calories are spent on digesting protein foods than on breaking down carbohydrates and fats.
• Drink more water. Each glass of cold water you drink speeds up your metabolism by 30 minutes.
• Have a hearty breakfast. Breakfast is the main meal of the day and will boost your metabolism throughout the day.
• Be active, a sedentary lifestyle is the enemy of metabolism. Muscles will only burn calories if you use them.
• Get rid of all bad habits. Alcohol reduces the production of testosterone, a hormone responsible for metabolic rate and muscle growth in the body. Nicotine leads to dehydration of the body.

Music for training

Each person begins to train with a specific goal: he wants to get a beautiful body, achieve high athletic results and then win various competitions, monitors his health, wants to take a break from boring work, just works out for the company of loved ones.

Everyone takes on their first training sessions with enthusiasm, faith in success and in their own strength. But in reality, everything turns out to be not so simple. Constant fatigue, lack of time and quick results make people despondent, and they begin to skip training, and then quit training altogether. But there is a great way to make training enjoyable, interesting, and also get a lot of pleasant emotions and impressions from them. You just need to take a player, a pair of conveniently shaped headphones and select a suitable playlist.

Music has many positive effects on the athlete’s body:

1. While listening to music, the body feels 10 percent less tired.
2. The athlete focuses on training and does not waste time on talking and obsessive thoughts. This allows you to do a more intense workout without spending a lot of time on it, and also improves your mood.
3. By distracting yourself from thoughts about work and other difficulties, you can improve your mental state.
4. Stamina increases by 15 percent.
5. Active training with music stimulates the production of adrenaline.
6. The motivating lyrics of the song allow you to jump above the ceiling and overcome your capabilities.
7. Studies have proven that music helps reduce oxygen consumption; a person uses his strength and energy more economically, without reducing the load.

Music for cardio training should be chosen in advance. It should play without interruption so that it does not have to be interrupted to start a new composition. The workout begins with a warm-up, then the main part, and at the end there is a cool-down (stretching). So make the following playlist:

1. Slow first tracks.
2. Next, increase the tempo, the music should become more rhythmic. Rhythmic music will speed up your reactions, stimulate your psyche and allow you to synchronize your movements with the tempo of the music.
3. Don't overdo the tempo! Remember that you should keep your heart rate within certain limits, soberly assess your strength and preparation, otherwise you will get tired ahead of time.
4. If you have a favorite composition that always lifts your spirit and mood, then you can play it immediately after calm compositions, this will be a good start to your workout.
5. At the end, play calm music, this will relieve tension and gradually slow down your heart rate.
6. When choosing specific songs for your workout, be guided primarily by your tastes. Music should bring you joy and pleasure.

• Thomas Newton – Starlit
• Ludovico Einaudi – Experience
• Ludovico Einaudi – Una Mattina
• Henry Jackman – Epilogue
• Coldplay – The Scientist
• Tom Chaplin – Quicksand

For the main part you can choose music from three different styles: rock, electronic music and rap/hip-hop. For rock fans, an excellent choice will be songs by such artists as Rammstein, Linkin Park, Nirvana, Nickelback, Bring Me The Horizon, Skillet, Evanescence, Imagine Dragons. For those who prefer electronic music, Armin van Buuren, Enter Shikari, Daft Punk, Garbage, LMFAO, Julien-K are suitable. From rap you can include Eminem, 2Pac, 50 Cent, Lil Wayne, Dr. Dre, Jay-Z.

Sports doctor, nutritionist, rehabilitation specialist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery.

The fat burning formula is simple: eat fewer calories than you burn. You can create a calorie deficit through dietary restrictions, exercise, and a combination of the two. Which type of cardio workout for burning fat and losing weight will help you achieve your goal the fastest?

To lose weight, you need to train so that the calorie deficit (consumption minus expenditure) is maximum. Less food, more exercise. But what should the training be like? Remember that calories are consumed not only during training, but also after - due to accelerated metabolism. Moreover, the effect of increased calorie consumption in the “resting state” is given by strength training. Cardio exercise can burn more calories while you're doing it, but only some types of cardio (rowing machine) help while you're resting.

Benefits of Cardio Exercise

1. Strengthening the heart muscle
2. Improved stamina
3. Fat burning and weight loss

Main types of cardio training: walking, running, swimming, rowing, jumping rope, .
In the gym you can use exercise equipment: bicycle, treadmill, elliptical trainer, stepper, rowing machine.

Types of cardio by intensity:

Low- and medium-intensity cardio (55-75% heart rate):

• low load on joints (knees) - ideal for beginners and those who are very overweight
• need to be done for a long time, because calories will only be burned during exercise
• you can use such workouts for active recovery after strength training

High-intensity cardio training (70-85% heart rate)

• burn more calories and are considered more effective for weight loss
• better speed up metabolism
• take less time
• not recommended (may negatively affect muscle recovery)
• not suitable for beginners

For maximum fat loss, it is best to alternate strength days and cardio days. If you can’t do a separate day of cardio, then you can do cardio after strength training.

Types of Cardio Exercises to Burn Fat

Cardio: Walking

300-400 kcal

Advantages

• Best suited for beginners and those who are very overweight
• can be performed by those recovering from injuries/surgeries
• prepares for more serious loads

Flaws

• burns few calories (least effective for weight loss): 15 minutes on a bike can burn as many calories as 45 minutes of walking.
• metabolism increases for a maximum of an hour or two after training (after training at higher intensity, metabolism can remain elevated for up to 24 hours)

Cardio training program:

Option 1

Walking at a low pace – 50-70% heart rate

Frequency – 3 days/week.

Duration – 20-45min

Option 2

Walking on a treadmill with an incline (50-70% heart rate)

Frequency – 3 days/week.

Duration – 15min

The first 5 minutes – no incline, the next 10 minutes – increasing the incline by 1 every minute (as a rule, the incline is indicated “incline” on the treadmill monitor).

Cardio: Running

An hour of cardio training burns: 600 kcal

We are looking at running at a constant speed (not interval training, where slow running alternates with sprinting - more on that below)

Advantages

• burns a lot of calories
• engages leg muscles
• “spins up” metabolism
• suitable for athletes who value aerobic endurance

Flaws

• may cause knee injury
• not suitable for those who are very overweight
• not suitable for those who are contraindicated for shock loads (jumping, etc.)

Cardio training program (for beginners):

Run at medium speed (do not sprint)

Frequency: 3 times/week.

Intensity: 65-85%HR

Duration: 20-30 min.

If you can’t run for 20 minutes without a break, then alternate running and walking: for example: 2 minutes. running – 1 min. walk – 2 min. running, etc. At each workout, lengthen the time of continuous running until you can run for 20-30 minutes. without going on a walk.

Cardio on a bicycle/stationary bike

An hour of cardio training burns: 600 kcal

Advantages

• burns a lot of calories with less strain on your knees than running
• Suitable for both beginners and more advanced athletes
• involves the leg muscles in the work (and helps to achieve better muscle separation - “dry out” the leg muscles)

Frequency: 3 times/week.

Intensity: 65-85%HR

Duration: 30-45 min.

Elliptical trainer

The advantage of the elliptical trainer (compared to a treadmill) is the ability to better engage the muscles of the legs and buttocks, with minimal stress on the knees.

An hour of cardio burns: 600 kcal

Cardio training program (for beginners):

Frequency: 3 times/week.
Intensity: 65-85%HR
Duration: 30-45 min.

Cardio: Rowing on a rowing machine

An hour of cardio training burns: 840 kcal

Advantages

• burns more calories than running - and puts less strain on your knees
• involves all muscle groups - legs, arms, back, abs
• used by athletes to increase endurance (often found in programs)

Flaws

• Not every gym has a rowing machine.

Cardio training program:

Frequency: 3 times/week.

Intensity: 65-85%HR

Duration: 20-25 min.

Cardio: Swimming

An hour of cardio burns: 600kcal

Advantages

• burns a lot of calories
• Suitable for absolutely everyone, especially those recovering from injuries, because the load on the spine is minimal
• all muscle groups are involved

Swimming lessons will have the maximum effect on fat burning if you work out with a trainer, master different styles, and swim at a fast pace. But even independent regular (!) exercises 3-4 times a week give results.

Cardio: Jumping rope

An hour of cardio training burns: more than 1000 kcal
Advantages

• burns a lot of calories
• helps develop qualities such as explosive strength, endurance and speed (for boxers, cardio in the form of jumping rope is a mandatory part of the training)

Flaws

• the most difficult of all types of cardio
• Do not exercise for too long - it can lead to injuries (knees)
• Contraindicated for those who are prohibited from shock loads

How long to jump rope? It's best if the jump rope is part of your workout or warm-up. 5-15 minutes (depending on your fitness level) is enough. In 10 minutes you will burn 150-200 kcal.

Cardio:

A relatively new and very effective type of cardio training for burning fat. Its essence is a constant alternation of periods of work at maximum and minimum heart rate.

Advantages

• Many people consider HIIT to be the best type of cardio exercise for weight loss, allowing you to burn fat most effectively.
• maximum calories in minimum time
• boosts metabolism for up to 24 hours after exercise
• unlike cardio training at a constant pace, it does not cause an “addictive effect” - when the body adapts to the load and burns fewer calories during the same workouts

You won't burn as many calories during a HIIT workout as you would with regular cardio. But due to the “promotion” of metabolism, you will burn more calories for the rest of the day.

Cardio training for fat burning: how to do it right

1 Start with light loads

As with any type of physical activity, start cardio training with easier options. This will help avoid injuries and premature burnout. Easy 10-minute runs at a moderate pace, or even regular walking if you have injuries or a lot of excess weight. Doctors recommend physical activity for obese people - daily walks. And only after some of the weight is gone, you can start running training. But even if you only have 10-20 kg extra, you still need to increase the intensity of your training gradually.

2 Train within your calculated maximum heart rate

The higher the heart rate at which you exercise (the higher the intensity), the more calories you burn. But if you go beyond the maximum (220 minus age), you risk injury.

3 Maximum duration of cardio training – 45-60 minutes

No matter how much you would like to quickly get rid of excess weight, cardio training lasting more than 60 minutes will lead to the opposite effect. You risk getting injured - which will prevent you from training for some time. You will burn muscles - which are so important for getting a beautiful figure. If you want to maximize fat burning, combine cardio and strength training.

4 Exercise regularly

If you want to get the effect, train 3-4 times a week and with sufficient intensity (according to your level of training) - don’t slack off! The mere fact that you are at the gym is not enough. You need to make an effort to get results. For beginners, 3 cardio workouts per week for 45 minutes may be enough to burn fat (if you have strength training, less). But to increase endurance, you need to train more often/more intensely.

5 Drink enough water

When doing cardio to burn fat and lose weight, you sweat a lot and lose a lot of water - so it needs to be replenished - both before and after, and during the workout itself. Especially in the summer, when you lose additional water due to the heat. During training, drink frequently and in small sips. But you don’t need to “stuff” water into yourself. Focus on your feelings - the body itself will tell you whether it needs water. “2 liters of water a day” is just a myth – each of us has different height/weight/activity throughout the day. And in summer more water is wasted. Therefore, it is logical that different people in different conditions will consume different volumes of water - and not the universal “2 liters”.

Has excess weight become a problem?! Effective cardio training with exercises for burning fat deposits and tips from the pros will make your body sculpted and beautiful!

Currently, excess weight is becoming an increasingly noticeable problem, which spoils not only your figure, but also your health. In search of new effective ways to get rid of hated fat deposits and lack of time, cardio training for burning fat at home was invented, about which this article has collected as much information as possible to create a sculpted, beautiful body.

Rules for cardio exercises

Aerobic or cardio exercises are performed at home, based on the parameters of the training area.

The main rules for performing exercises effectively are as follows:

• Music. Don’t be lazy and choose rhythmic, invigorating music in advance. Even if you are a fan of a calm rhythm, it is better to perform fast exercises with music that matches the speed of the exercises.
• Preservation of joints. Despite performing exercises at home, do not exercise on laminate flooring barefoot. Jumping, jumping movements and similar exercises with impact on joints and ligaments should be performed in sneakers or on a rubber mat. This will prevent microtrauma and make life easier for the neighbors below.
• Diversity. Don’t get hung up on certain exercises, change the speed of the exercise, the number of approaches and repetitions, and rest time. As many muscles of the entire body as possible should be involved in the work.
• Pulse. It is recommended that the heart rate should be at 60-70% of the maximum, this will allow you to train and burn the maximum number of calories without harming your health.

What is cardio training

Cardio training– training for the cardiovascular system is aerobic, performed both outdoors and at home.

Its implementation allows you to burn a large amount of fat deposits without the use of special exercise equipment. Involves dynamic load and rapid exercise execution.

The main task is to accelerate the heart rate to 120-140 beats per minute, which will supply the body with a sufficient amount of oxygen and supply each muscle area with the necessary nutrients.

As a result, the body receives enormous benefits:

• the emotional background improves;
• brain activity increases;
• excellent training for the respiratory and cardiovascular systems;
• blood pressure returns to normal;
• calms the nervous system
• sleep is normalized.It is recommended to perform cardio training 2-3 times a week, this does not necessarily apply to losing weight, but to maintaining the normal functioning of the heart and blood vessels. In addition, it reduces the likelihood of pneumonia, heart attacks, strokes and similar heart diseases.

What is circuit training

Circuit training– a set of special exercises that are aimed at developing strength endurance, training the cardiovascular system and burning subcutaneous fat. These exercises are performed one after another without rest or with minimal rest (no more than 30 seconds). There can be 3-4 or more of these exercises in a row; upon completion, the circle ends, hence the name circuit training.

Since at home hardly anyone has a large number of sports equipment and exercise equipment of various modifications, most exercises are performed using one’s own body weight.

For circuit training, an approximate complex includes the following exercises:

• Lunges – 15 reps;
• Squats – 20 reps;
• Side bends – 20 repetitions;
• Wide grip push-ups – 20 reps;
• Raising your leg up while lying on your side – 20 repetitions;
• Burpees – 10 reps
• Crunches lying on the floor - 20 repetitions;
• Plank – 1 minute

When performing all of the above exercises, you need to remember the correct way: exhale with effort, exhale with relaxation. The exercises can be enhanced by wearing arms and legs or using dumbbells.

Benefits of Cardio Exercise

• accelerated burning of fat deposits;
• strengthening the heart muscle;
• fight against cellulite;
• the breathing process is normalized;
• strengthening almost all muscle fibers of the body;
• normalization of psychological state;
• increase in lung volume due to aerobic exercise;
• reducing the possibility of developing diabetes mellitus;
• reducing the likelihood of developing heart and vascular disease;
• normalization of blood pressure

Contraindications to training

• varicose veins;
• hypertension;
• stroke or heart attack;
• joint diseases;
• elderly age;
• in case of severe obesity, it is necessary to switch to a more gentle type of physical activity until body weight is reduced.

If you have any doubts about whether cardio training will harm your body, it is better to consult with your doctors.

Nutrition before and after workouts

Before training, pay close attention to easily digestible proteins (eggs, lean meats, yogurt, cottage cheese), as well as slow carbohydrates with a low index level (vegetables, pasta based on whole grain flour, brown rice and of course whole grain cereals)

After training, pay attention to the same product as before, with the difference that before bed you should only take protein foods or vegetables that contain large quantities of fiber, which reduces hunger and gives a feeling of fullness.

The crazy pace of modern life does not allow everyone to regularly visit the gym or group classes for many reasons, but absolutely everyone wants to look attractive and have a great figure.

It is in this case that cardio training is indispensable for women. This dynamic exercise that burns calories, promote weight loss and are aimed at developing cardiovascular endurance.

Advantages and disadvantages of cardio training at home

pros activities at home:

• Save time. You can study at home at any convenient time.
• Classes can be done with your family. This is true for young mothers who cannot leave their baby for a long time.

And also, when buying a gym membership, everyone risks skip some classes due to illness of children or other circumstances.

• Workout without embarrassment. The presence of other people can cause embarrassment and anxiety, which can be a big problem for your workout productivity.

• Lack of a well-designed training program.
• Incorrect exercise technique. Indeed, without a trainer it is very difficult to assess the correctness of the exercises, which can negatively affect the results.
• The need to focus on training. At home, the atmosphere is conducive to relaxation, but thoughts about various household concerns can distract you.
• Lack of motivation.

Cardio at home without exercise equipment for women

As a result of cardio blood circulation speed increases, blood flow to all muscle groups improves, metabolic processes accelerate, and the body releases a large amount of water.

Last aspect very important when losing weight, since fats begin to disintegrate only after carbohydrates are processed, the breakdown product of which is water.

Reference! During first 20 minutes Aerobic training uses only blood sugar and glycogen.

Contraindications

It is important to adjust correctly duration and intensity of classes, Take into account individual characteristics and the presence of contraindications:

• diseases of the cardiovascular system;
• lactation;
• pregnancy.

Selecting the intensity and monitoring the load on the heart

Cardio training comes first. Heart rate (HR) is an indicator that must be taken into account when choosing a training program.

Individual heart rate norms are determined simply:

• 220 - age - maximum heart rate for men;
• 214 - age - maximum heart rate for women.

The optimal values ​​for the number of heartbeats are 75-95% of the upper limit of indicators.

In the presence of heart disease and other contraindications to intense exercise, heart rate should be 60-70% of the upper limit.

These standards will ensure the effectiveness and safety of training.

Attention! You should calculate your heart rate before training, and indicators must be constantly monitored to ensure the effectiveness of the training.

Optimal training regimen 3-4 times a week for 30-45 minutes.

Aerobic exercise for beginners

For those who are just starting to practice there some tips, which will help to avoid mistakes and ensure the quality of classes.

Do not immediately start overly intense exercise. This may cause body overload and discourage the desire to study.

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Warm-up

• Rotations and tilts of the head in all directions;
• swing straight arms forward and backward;
• circular movements of the forearms from oneself and towards oneself;
• tilting the body to the left, right, forward and backward;
• circular movements of the pelvis in both directions;
• swing your legs in all directions.

The number of repetitions of each exercise in this block varies from 10 to 18 times, depending on your health and physical fitness.

Running in place

1. Bend your knees at an angle of 90 degrees;
2. gradually increase the pace of the exercise;
3. movements should be soft, and try to keep the body in one position;
4. hands can be kept on the waist or make movements characteristic of running with them, you can also put your palms up and reach them with your knees.

Number of repetitions 2-3 sets of 15-20 times(one time is considered alternately lifting both legs).

Photo 1. Running in place at a fast pace with a straight back, high lifting and bending of the knees.

Jumping with legs spread and arms raised

1. Starting position: arms down, legs together;
2. once the arms are raised with clap and the legs are spread out synchronously(feet slightly wider than shoulders);
3. by two return to the starting position.

Repeat approximately 15-20 times in one approach.

Squat with leg deflection and bending

1. At one time a shallow squat is performed, the arms are bent at the elbows;
2. in two, one leg lifts off the floor and bends at the knee so that the heel reaches towards the buttocks, while you need to bend your back a little, changing your legs one by one.

Performed in one set 15-20 repetitions on each leg.

Photo 2. Shallow squats with a deflection of the torso and bending of the legs, a dumbbell in each hand.

Stepping onto the sofa

1. You need to stand facing the sofa, bench or any other flat surface that is at a height approximately 30 cm;
2. stepping is performed first with one leg, then with the other;
3. the downward movement begins with the opposite leg(up from the right, down from the left).

You need to repeat approximately 15-20 lifts.

Stepping while lying down

1. Starting position - plank(straight arms shoulder-width apart, straight line of the torso, toes resting on the floor);
2. step one foot to the side and put the other one to it;
3. return to the starting point and continue walking in the other direction.

Performed 12-15 full steps in each direction.

Photo 3. The girl’s starting position is a plank, from there steps are taken in one direction, then in the other direction.

Forearm plank with straight arm raise

Pregnant bar hands first stand on the forearms and then rise to the hands.

Number of repetitions 10-13 times.

Lifting the pelvis up from a lying position

1. The exercise begins lying on the floor with knees bent;
2. the heels are placed as close to the hips as possible;
3. the head and shoulder blades are firmly pressed to the floor;
4. pelvic lifts are performed, as high as possible with an explosive accent at the top point;
5. hips drop completely and repeat the exercise.

Repeat at least 15 times.

Photo 4. The girl performs a pelvic lift while lying down with her knees bent.

Jump Squats

1. Feet are placed slightly wider than shoulder width, arms are bent at the elbows and held next to the body;
2. performing a deep squat, At the same time, the tailbone stretches back, forming a slight deflection in the lower back at the lowest point;
3. a high jump is made and a return to the squat.

Repeat 15 times.

You can increase the number of approaches as needed up to 2-3 times.

Photo 5. The girl does deep squats with high jumps. When performing, a slight arch should appear in the lower back.

Cardio for intermediate levels

Aerobic training can be made more productive and effective if you apply circuit training technique.

Running in place with high knees

1. The knees rise very high;
2. the speed of execution changes - 10 steps quickly, 10 steps in accelerated mode.

3 sets of 40 reps.

Deep pliés with one foot raised on the toe

3 sets of 15 times.

Double lunges

1. Place your hands on your waist, legs together;
2. take a deep lunge forward with one leg, bending the supporting leg 90 degrees;
3. make a springy downward movement, raise the front leg and place it towards the supporting leg;
4. repeat the action with the other leg.

3 sets of 15 times.

Jumping on the sofa

1. Stand facing the sofa or other surface at a height of 30 cm;
2. perform a deep squat and from this position jump onto the sofa;
3. get off the surface and repeat the exercise.

2 sets of 15 times.

Raising the body with bent legs

Repeat 3 sets of 15-20 times.

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

What is cardio exercise?

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

Rules for losing weight and burning fat without exercise equipment

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

Systematic training

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

Drink during class

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

Don't run in the morning

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

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

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

Progression of loads

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

Sudden increase in load leads to serious injuries

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

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

Keep an eye on your pulse

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

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

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

Pathology develops due to the proliferation of connective tissue

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

Create and follow a meal plan

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

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

A sample meal plan might look like this:

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

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

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

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

Shock your body

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

Warm up

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

Cardio exercises at home

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

Exercises for home

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

Run

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

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

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

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

Anatomy of jogging

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

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

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

Stepping

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

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

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

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

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

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

Ladder

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

Bike

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

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

Anatomy of cycling

Jump rope

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

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

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

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

Cardio without jumping and running (video guide)

results

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

Contraindications

There may be the following contraindications to heart training:

• Any pathologies of the cardiovascular system;

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

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

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