Cardio training for weight loss: walking. Cardio training guide: who, why, how much, when. When and how often to do endurance training

Reading time: 22 minutes

You can lose weight without doing fitness, but with regular training you can do it faster and more effectively. How to structure an aerobic activity to achieve maximum results? Is it true that the most effective way to burn fat is through cardio training?

This article will discuss the most popular questions regarding cardio training and its effectiveness for weight loss. We'll also look at popular myths about cardio training that can be misleading and hinder your progress. And finally, we will offer you a ready-made set of cardio exercises for practicing at home or in the gym.

Cardio workout (or aerobic training) occurs due to the energy that is produced during the oxidation of glucose molecules with oxygen. This is the main difference from the power load, where energy is produced in an oxygen-free manner. Therefore, during cardio, not only the muscles are trained, but also the entire cardiovascular system.

Cardio training is especially useful for those who are just starting to get into fitness. They prepare your heart for heavier workloads. What else are aerobic exercises good for?

Benefits of Cardio Exercise:

• Calories are burned, which facilitates and speeds up the weight loss process.
• Endurance increases, you will be able to withstand increasingly heavy loads (this will also be useful to you in everyday life).
• Metabolic and metabolic processes are accelerated.
• Lung strength and volume increases.
• The functioning of the cardiovascular system improves and the risk of disease decreases.
• Immunity increases.
• Relieves stress and psychological tension.
• You will get a boost of vivacity and energy for the whole day.

Heart rate during cardio workout to burn fat

In order for cardio training to be effective, you need to exercise in the fat burning zone. The so-called fat burning zone is within 65-85% of the maximum heart rate (HR). The higher your heart rate, the more calories you will burn. The heart rate range at which fat burning is achieved is calculated using the following formula:

Heart rate max= 220 – age (this is the maximum allowable heart rate)

• Lower limit: HR max * 0.65
• Upper limit: HR max * 0.85

EXAMPLE:

Let's say your age is 35 years old

220-35=185 (this is your heart rate max)

• Lower limit of fat burning zone: 185 * 0.65 = 120
• Upper limit of fat burning zone: 185 * 0.85 = 157

Those. To burn fat during cardio training, your heart rate must be within 120-157 beats in a minute (example for age 35). This is the recommended heart rate zone at which cardio training will be both effective for weight loss and safe for heart function.

You can use a heart rate monitor or to measure your heart rate during cardio training. If you don’t have one, you can measure your pulse yourself during class. To do this, count the number of beats in 10 seconds and then multiply the resulting value by 6. This will give you the value of your heart rate.

Rules for effective cardio training to burn fat

1. Give preference to interval loads. Interval training is many times more effective than monotonous aerobics. You'll burn more calories and have a more productive workout. In addition, such cardio programs are the least destructive to muscle tissue. For example, you can perform exercises based on the Tabata principle: We train with intense load for 20 seconds, rest for 10 seconds, do 4-8 approaches, rest for 1 minute. You can also choose intervals to suit your capabilities.
2. People who are overweight also need aerobic exercise. Only in this case is it better to choose walking: on a simulator, on the street, or at home, for example, look at our selection: Top 10 video training based on walking for beginners. You don't have to run or jump to lose weight. The most important thing in cardio training is to exercise with an increased heart rate, and this is achieved with any vigorous physical activity.
3. Cardio training should always be complemented by strength training. Without strength training, you will lose muscle, slow your metabolism, and degrade your body quality. It is not necessary to perform both types of exercise on the same day; they can be alternated. Be sure to check out: .
4. Start your workout with strength training and end with aerobic training. If you combine two types of exercise in one day, it is better to start with strength exercises. Otherwise, after cardio, you will not have the strength to do quality work with weights.
5. Always monitor your heart rate. With low values, you will not achieve the desired goal, and with high values, you will harm your health. If you don't have a heart rate monitor, measure your heart rate yourself 2-3 times during the session.
6. Change the type of aerobic activity periodically. If you work out in the gym, then alternate, for example, an ellipsoid and a treadmill. When doing cardio training at home, try to change the sets of exercises. This will improve the effectiveness of the results.
7. If you have knee problems, choose low-impact cardio. Now there are a lot of low-impact programs that will help you burn fat without harming your knees. If you work out in the gym, you can choose brisk walking on a treadmill or.
8. How often should you do cardio training? If you want to lose weight, then do cardio at least 3 times a week for 30-45 minutes. If you want to keep fit or are working on muscle mass, then 1-2 times a week for 30-45 minutes is enough.
9. Even if you don't need to lose weight, you shouldn't completely eliminate cardio from your schedule. With their help, you improve your endurance and heart muscle function. That is, you develop your physical fitness comprehensively, in all directions.
10. Cardio exercise will not help you lose weight without a calorie deficit. This is important for all people who are losing weight to understand. Even if you do aerobic exercise every day, if you don't watch your diet, you won't be able to burn fat. Read more about.

One example of interval training if you are a runner:

Many people do not like cardio training and try to avoid it if possible. But now there is a very large selection of aerobic and interval programs, so you can choose the most suitable option for yourself:

• walking
• kickboxing
• water aerobics
• classes for
• classes for

Also, an alternative to cardio training for burning fat can be sports activity: skiing, skating, roller skating, swimming, athletics, team sports.

8 Biggest Myths About Cardio Training to Burn Fat

MYTH #1: To lose weight and burn fat, you must do cardio training.

No, you don't need to do cardio to lose weight and burn fat. Lose weight from a calorie deficit (you consume less food than your body can use in a day), and body quality is improved through strength training by strengthening or growing muscles. Therefore, you can lose weight without cardio training.

However, cardio exercise provides additional caloric expenditure, thereby helping you create the necessary deficit for weight loss and fat burning. This means that with regular cardio training it will be easier for you to lose weight. In addition, heart training is a very useful component of fitness classes that should not be avoided if you do not want to get problems with the cardiovascular system.

MYTH No. 2: If you wrap problem areas with film or wear a thermal belt, then fat burning during cardio training will happen faster.

No, it does not affect the weight loss process at all, does not increase calorie consumption during exercise and does not help burn fat during cardio training. The film and thermal belt will just make you lose more moisture during training. Your weight may even decrease slightly, but only due to lost water, not fat.

In addition, dehydration during exercise is not only very unhealthy, but also reduces the effectiveness of exercise. Therefore, the film and thermal belt will not help you lose weight, but will only harm your health.

MYTH #3: If you do strength training, you don't have to do cardio.

Just because you're doing strength training and working on muscle growth doesn't mean you don't need cardio. The heart muscle trains much longer than the body muscles, so as strength loads increase, your heart (as opposed to the muscles of the legs and arms) will simply be unprepared. This is fraught not only with a drop in results, but also with serious health problems.

Imagine that you are only developing the muscles of the body, forgetting about the heart muscle. As your body weight increases, your heart has to pump more blood, which means it has to work harder. As a result, your untrained heart will wear out very quickly as the load increases. Therefore, even if you are working on muscle mass, you should have a competent combination of strength and cardio training.

MYTH #4: If you constantly engage in cardio training, then you don’t need to watch your diet. During classes, everything will “burn out.”

When during the day you consume more food than your body is able to process, then everything “unspent” goes into the reserve fund - fat. For example, an average one-hour workout burns 500 kcal per hour of exercise, and this is equivalent to only 100 g of chocolate. Therefore, if you want to lose fat, you need to monitor your diet in order to fit into your norm and not gain weight. Cardio training is a great way to burn calories, but nutrition is key to losing weight.

In addition, if you do intense cardio training to burn fat, then the body perceives this as a very energy-intensive activity. Trying to compensate for the effort expended, he begins to increase his appetite to replenish energy. Unbeknownst to yourself, you begin to eat more, and this is why a situation often arises when intense training does not help you lose weight. We recommend counting calories so that the weight loss process is clear and obvious.

MYTH #5: Cardio training should be long because fat loss begins only after 20 minutes of exercise.

Another popular myth is that fat begins to burn only after 20 minutes of exercise. But that's not true. The duration of the cardio workout only determines where the body will get energy for the workout. But for the overall weight loss process this does not matter. To lose weight, the main thing is to create a calorie deficit, that is, spend more calories per day than comes from food.

The only benefit of doing cardio for longer than 20 minutes is that it will burn more calories than short sessions. We emphasize that for weight loss, it doesn’t matter whether you exercise 5 times a week for 10 minutes or once a week for 50 minutes. Any workout uses calories, and it doesn't matter how you burn those calories: with a long session or a short session. The only recommendation is that you should not engage in cardio training for more than 1 hour, as this threatens the breakdown of muscle tissue, which is not very good for both body composition and metabolism.

MYTH #6: If you train outside the fat burning zone, the workout will be useless.

This is wrong. Whatever your heart rate is during training (heart rate), you will burn calories. The higher the heart rate, the greater the calorie expenditure. 70-80% are the optimal numbers at which you You train your heart efficiently and burn the maximum number of calories without harmful stress on the body.

MYTH #7: You can’t do full-fledged cardio workouts at home without exercise equipment.

MYTH No. 8: If you have a problem with your joints and blood vessels, then you can’t do cardio.

You can, but you just need to choose low-impact exercise options. The most important thing in cardio training is to raise your heart rate and burn calories, no matter how you achieve this: regular walking or intense jumping. If you work out in the gym, then choose to walk on a treadmill, changing the speed and incline. If you are at home, you can practice walking, for example, using this 45-minute video from Leslie Sansone (suitable for beginners too):

10 Cardio Exercises to Burn Fat

We offer you a ready-made cardio workout to perform at home or in the gym. You do not need additional equipment; all exercises are performed with your own body weight. The load can be easily adjusted by speeding up or slowing down the speed of the exercises.

The program will consist of two circles. In each circle you will find 5 effective cardio exercises for burning fat. We perform the exercises sequentially one after another, first the first circle, then the second circle. You can do the exercises not for a while, A to the account, approximately 20-40 repetitions depending on the exercise.

Beginner Plan:

• Perform each exercise for 30 seconds, then rest for 30 seconds.
• Repeat each circle 2 times
• Total workout duration: 25 minutes

Timer:

Advanced plan:

• Perform each exercise for 45 seconds, then rest for 15 seconds.
• Repeat each circle 2-3 times
• 1-2 minutes rest between circles
• Total workout duration: 25-40 minutes

Timer:

First round of cardio exercises

We run in place, trying to hit our buttocks with our heels. Lighter option: walking in place with the shin overlapping.

We jump into a wide squat, touching the floor with our hands. The knees should not go beyond the toes, the back remains straight. Lighter version: perform a wide squat without jumping.

We jump in a half-squat, simultaneously spreading our arms and legs. Maintain a half-squat position throughout the exercise. Lighter version: we move our legs to the sides in a half-squat position without jumping.

We spread our arms and legs, moving as if on a ski track with small jumps. The arms move in sync with the legs. Lighter version: we walk in place, synchronously moving our arms and legs.

Second round of cardio exercises

We run in place, raising our knees so that our thighs are parallel to the floor. The back is straight and does not go back. A lighter option: we walk in place, pulling our knees to our chest.

In a plank position, jump with your legs spread to the side. The body keeps a straight line, the back remains straight. Lighter version: move your legs to the side one by one.

Assume a shallow squat position on one leg with the other leg extended back. Jump to the side, shifting your weight to the other leg and touching your hand to the floor. The weight is transferred to the supporting leg, the free leg is pulled back. Lighter version: jump from side to side without touching the floor with your hand.

Thanks to the YouTube channel for the gifs: Shortcircuits with Marsha.

Cardio workouts to burn fat at home

To perform cardio workouts at home, you do not need additional equipment; you can train with your own body weight. This is a big advantage. You don't have to go jogging (which can be so hard to convince yourself to do) when you can do cardio at home with no less efficiency.

If you are looking for ready-made effective videos with cardio workouts to burn fat at home, we recommend that you take a look.

To achieve impressive results, increase the time, then build up your endurance.

Are you a complete newbie to working out, but ready to start with cardio exercises? You can start with two different types. Once you've built up some stamina, you can move on to more challenging cardio workouts. First, we will show how to get started with cardio training for beginners and then give several complexes for an advanced level.

The first 3 cardi patterns will suit you if you meet any of the following points:

• You've never worked out before.
• It's been a while since you've worked out, but you're ready to get in shape.
• You've had a long break from exercise due to illness or injury and need to start with something slower and easier.
• Your lifestyle entirely fits the definition of “sedentary”.

No matter where you are or how long you've been exercising, you can always get back to exercising without the risk of injury, boring routine, or feeling like you can't do anything. All you need is to set yourself a goal and go towards it. Perseverance is what you need in exercise more than anything else, and the suggested workouts are aimed at developing a habit in you. If you have contraindications or have not done any physical activity for a very long time, consult your doctor before starting any program.

Be sure to monitor the intensity of your workouts. To do this, you can use a scale of perceived exertion, check your pulse, or rely on the so-called “talking test”. Modify your workouts according to your fitness level. Increase or decrease study time as needed. If you are unable to speak, feel dizzy, or feel severe pain, stop exercising.

If your condition does not improve after rest, consult your doctor.

The perceived or perceived exertion (RTS) scale helps you rate intensity on a scale of 1 to 10. Choose a pace that you are able to maintain throughout your workout. It doesn't matter how slow it is, the main thing is to finish it while staying close to your comfort zone.

• CVN Level 3: You are comfortable, but you are breathing more heavily than at rest.
• SHVN Level 4: You sweat a little, but can still carry on a full conversation without much noticeable effort.
• SHVN Level 5: You are no longer as comfortable, you sweat a little more, but you can still talk quite easily.
• ShVN Level 6: It becomes a little harder to speak, your breathing becomes a little more difficult.

Programs for beginners: walking and cycling

The workouts below are shown on a stationary bike and a stationary treadmill, but are suitable for any cardio machine or outdoor stadium. They are designed to get you into the rhythm of a cardio workout without stress. Take walks in places you enjoy, get on a real bike instead of a trainer if you have one.

The point is to choose a workout plan and stick to it, working out at least three days a week. If you can do this every day, even better. Try to exercise at the same time every day, this will help you develop a habit. It may be difficult at first, but over time your mind and body will get into a rhythm.

Just continue, and at some point your consciousness itself will tell you that it’s time to study. Patience and discipline are a significant component of success in any business.

• Train at least two or three times a week, resting between workouts if necessary.
• To progress each week, add two minutes to your workout each time until you can exercise continuously for 30 minutes.

Walking: 13-Minute Cardio Workout for Beginners

This workout is the perfect choice if you're a beginner and want to start with something slower and easier. You don’t need any equipment for it, except a comfortable pair of shoes; it can be done both outdoors and on a stationary treadmill or orbit track. Make changes according to your fitness level.

After your cardio workout, try stretching to increase flexibility and relaxation.

Total workout time: 13 minutes

Cycling: 10-Minute Cardio Workout for Beginners

An exercise bike is another great choice if you're just starting out or want to add some variety to your exercise routine. The good thing about cycling is that it provides a different type of stress than your own body weight, so your body has time to adjust to the exercise without shock. A bicycle is especially good if you have joint problems. Make changes according to your fitness level.

After your cardio workout, try stretching to increase flexibility and relaxation.

Total workout time: 10 minutes

Basic cardio endurance training

Once you reach a certain duration in your beginner workouts, you can move on to 35 minutes of cardio endurance training. This basic workout is designed for medium intensity, but you can vary some settings to keep the workout interesting.

On the perceived exertion scale, you will switch between levels 5 and 6. The difference between them is not that great, but level 6 is a little further out of your comfort zone. Listen to your feelings and you will notice the difference.

This workout can be done using any cardio equipment: bicycle, treadmill, orbitrack, rowing machine, stepper, stationary ski track, and so on. You can go outside and just vigorously walk, bike, boat, ski, or swim.

All you need to do is maintain the pace for as long as you can, increasing the intensity a little every five minutes before returning to a relaxed walk. You can add load in several ways. The first is to increase your speed, which is easy to do on most machines or when exercising outside. You can also walk uphill, which can easily be done on a path, but on the street you will have to find some kind of hill or rise to do this. Other machines, such as a bicycle, rowing machine, or orbiter, allow you to adjust the resistance, which will force you to exert more effort.

Time (minutes)	Description
5	ShVN 3-4	Warm-up: This is a preparatory phase that allows your body to get into action mode so that it can function at a higher load later.
5	ShVN 5	Increase the speed, incline, or resistance from the warm-up phase so that you are working at a moderate load. This is your baseline
5	ShVN 6	Increase speed, incline or resistance (if possible) by 1-3 notches
5	ShVN 5	Reduce load to base load and reduce speed or incline accordingly
5	ShVN 6	Increase speed, incline or resistance by 1-3 notches
5	ShVN 5	Reduce load to base load and reduce speed or incline accordingly until you return to level 5 PVP
5	ShVN 3-4	Reduce speed to cool down

Total workout time: 35 minutes

When and how often to do endurance training

This workout meets the minimum daily recommendations for moderate exercise to maintain health and reduce the risk of heart disease. Once you are able to do this workout without too much effort, you can do it every day. If after training your muscles still hurt for a day or two, do it every other day so that your body gets used to the load.

Endurance training for weight loss

To burn more calories and lose weight, you can increase your workout time to 60 minutes, but you should do this gradually.

• To start, add a five-minute period once at CVL 6 and at CVL 5, so that the workout lasts 45 minutes.
• Train this way for a week, then add another five-minute period at PVP 6 and PVP level 5 until you reach the 65-minute mark.

30 Minute Cardio Workout Program

Sometimes cardio equipment can make you sad. One way to diversify your workouts and work your muscles in different ways is to change exercise machines during the process. Below I have given an example of how you can include a treadmill, exercise bike and orbitrack in a 30-minute workout (plus 10 minutes for warming up and cooling down.)

The speed and incline values ​​given are just guidelines, so set them according to your fitness level.

You may not be ready for Level 6, or you may want to unleash your inner beast for a couple of minutes and work more intensely. Use the perceived exertion scale to determine how hard you are working out; it goes from 1 to 10, that is, accordingly, from a state of rest to “I’m going to die.”

Equipment for cardio training

Choose any cardio machine to suit your taste. Here, as an example, I give a treadmill, an exercise bike and an orbit track, because, as a rule, they are found in almost every gym. But if you like the rowing machine or ski track, feel free to use them. First, learn how to change the incline or resistance on each machine. Some of them can be configured with presets. On others, you will need to change the values ​​manually for each interval.

Treadmill

TIME	Intensity/Speed	Slope
5 minutes	5.0 km/h - warm-up	1%	Level 2-3
3 min	5.0+ km/h	3%	4-5
1 min	7 km/h	6%	5
3 min	10+ km/h	2-4%	6
1 min	7 km/h	5%	5
1 min	10+ km/h	2-4%	6-7
1 min	5-6 km/h	0%	3-4

Exercise bike

Change the interval every minute for 10 minutes, making sure that the perceived load does not exceed 7 or 8

Orbitrek

TIME	Resistance/Level
3 min	4/5	5
2 minutes	6/6	6
3 min	5/5	5-6
2 minutes	6/7	6
5 minutes	2/1	3-4 (cooling)

One of the advantages of such schemes is that you can give yourself longer workouts in gyms, where the time spent on each type of machine is limited. This way you won't occupy the space but still give yourself a long workout. However, you will have to make sure that the next simulator you are going to switch to is free. This could put you in a different category of annoying gym goers. There is no need to establish a monopoly on three simulators at once. Listen to the needs of others and try to choose a time when there are fewer people around.

Progress

By completing this basic 30-minute workout, you will meet the minimum daily physical activity recommendations for health and fitness. But you don’t have to stop there! If you enjoy the activity and have some free time, extend it for another round. Start by repeating the program on only one machine. An extra 10 minutes will burn more calories. After a month at this level, add another set with all three machines.

Precautionary measures

Before starting any exercise program, consult your doctor, especially if you have an injury, a chronic illness, or are taking any medications. They will be able to advise you if you need to take any precautions.

Afterword

Congratulations on starting your training. At first, 10 minutes will seem like a lot, but most people find that progress gradually comes and the practice time increases. With persistence, within a few weeks you will find that you can exercise as much as you need to to stay healthy and fit.

Can't get up to the 3rd floor without getting out of breath? Tired of carrying extra pounds? Cardio will help you. But even such a seemingly simple thing need to approach wisely. People often choose the wrong strategies and do not get results or lose weight along with the muscles. As a result, they become frustrated and quit.Correct cardio workout to burn fat- this is a whole science. You need to know which cardio exerciseschoose how often and for what duration to do them. In this article, I collected a lot of research, my personal experience, and I willingly share my knowledge with you. Go!

What is cardio?

Cardio workout – this is first and foremost a trainingcardiovascular (cardiovascular) system. Cardio is performed at a low to high intensity range and is based primarily on the aerobic energy system. The words are not very clear, I agree. Now I'll try to explain. To determine what constitutes cardio training, you need to know 2 main systems (mechanisms) for energy production in the body:

1. Aerobic oxidative system- to the body Oxygen alone is enough to meet energy needs.
2. Anaerobic oxidative system– the body switches from oxygen to ATP and glycogen.

Aerobic oxidative system is more efficient (run at a moderate pace Can for a long time). However, the anaerobic oxidative system is capable of providing large amounts of energy in a very short period of time. It is used during strength training and very fast movements. (a classic example is a sprint).

Effects of Cardio

Cardio trainingeveryone needs- not only for keeping fit, but also for health in general. Herewhat does cardio training give:

1. Burns fat and helps with recovery after strength training, as read below.
2. Increases aerobic power (VO2max). In simple terms, cardio increases the ability of cells to efficiently utilize oxygen. As a result, you can train longer and more intensely, and the onset of fatigue is delayed.
3. Relaxes blood vessels. It helps normalize blood pressure. A positive effect on blood pressure levels is also achieved due to the ability of cardio to combat psychological/physical stress and anxiety.
4. Increases blood circulation, due to which the muscles receive more nutrients, “garbage” is removed from them(toxins). In addition, toxins are eliminated through sweat.
5. Reduces “bad” cholesterol levels and increases "good".
6. Promotes digestion of food and has a positive effect on the gastrointestinal tract.
7. Fights depression, gives a feeling of energy, well-being, and also increases life expectancy.

Cardio traininghave a number of beneficial effectsfor fat burning:

1. Cardio excellent burns calories. An hour-long cardio workout at a moderate pace consumes about 600 kcal (1 min ≈ 10 kcal).
2. After With cardio, your body continues to burn extra calories for up to 24 hours. This phenomenon is known asEPOC (excess post-exercise oxygen consumption). It occurs due to the need for muscle recovery after loads. EPOCis 6-15% of the calories burned during moderate-intensity cardio training, that is, if you burned 500 kcal, another 30-75 will “burn out” during the day. And after HIIT, the additional calorie consumption will be about 100 kcal.
increases the body's insulin sensitivity And reduces blood sugar spikes after meal . High insulin sensitivity causes more energy to be stored in muscle and less in fat.

However, the role should not be overestimatedCardio training to burn fat.The most important component in this case is eating with a calorie deficit. If you eat too much, you won't burn fat. Strength training is next in importance. It boosts your metabolism for 48 hours (versus 24 like cardio) and builds muscle. AThe more muscles there are, the more energy they consume.

Conclusion: very cardio useful, BUT not necessary for fat burning.It acts as a complement to proper nutrition and strength training.

Types of cardio

Basic types of cardio:

• low intensity static cardio(for example, normal walking);
• moderate intensity static cardio;
• long-term static high-intensity cardio(for example, marathon);
• high intensity interval training(HIIT).

We are interested in cardio training for bodybuilding purposes (body composition, endurance, etc.) These are walking, moderate-intensity static cardio and HIIT. Long-term marathon cardio is not suitable for us, because... it is harmful to muscle volume.

The bottom line. Cardio workoutin its classical sense, activating the aerobic oxidative system.

Pulse.Performed in the range of medium intensity (pulse 65-70% of maximum) and from medium to long duration (20-60 minutes). The tempo of execution does not change (static/constant = Steady State).

Effect.Used in bodybuilding, burns fat, increases endurance and has other beneficial effects described above.

Example.Exercises on an elliptical trainer (orbitrack) at a moderate pace.

High Intensity Interval Training (HIIT)

The bottom line.HIIT is based on intervals of maximum intensity alternating with intervals of active rest. Such a mechanismactivates two oxidative systems - aerobic and anaerobic.During HIIT training you needact with full dedication, otherwise it's just a short steady-state. It is important to keep track of the ratiowork-rest, it must be 2:1 (in trained people). If you are a beginner, start with 1:4, gradually moving towards 2:1.

Pulse.80-95% of the maximum (intensive phase) and ~70% (active rest phase).

Effect.Static cardio and HIIT approximately equal in efficiency, . At the same time B IIT has several advantages:

• the duration of HIIT training is 2 times less;
• causes a strong surge in testosterone;
• allows you to maintain and even increase muscle mass ;
• when using HIIT, it helps overcome plateaus (this effect is caused by surges in the level of catecholamine, a substance produced by the body to mobilize fat reserves for the purpose of burning them).

An example of interval cardio.30 seconds sprint and 1 minutes walks that alternate for 15 minutes. A type of HIIT -Tabata protocol training. It can be done in just 8 minutes.

Pulse

Must be performed ina certain pulse corridor. Its boundaries can be calculated by knowing yourHRMax - maximum heart rate (HR) per minute. The most famous determination method is the formula developed by Fox et al. in 1971:HRmax = 220 – age. But according to modern research, the equation"208 − 0.7 × age" is more accurate.

Pulse for maximum fat burning

According to Achten J and Jeukendrup AE. ,Maximum fat oxidation occurs when the heart rate for beginners is 66-69% of the maximum, for trained people it is 73-76%.Crossing the fat-burning limit negatively affects muscles (during prolonged exercise). These data apply only to static cardio.Heart rate calculation for cardio trainingin HIIT mode there is no particular need. As I already mentioned, work at your maximum andgo by your feelings.

For example, let's calculateoptimal pulse corridor of static cardio for Steve (remember him from?):

1. HRMax = 208 – 0.7 x 25 (age) = 190.5;
2. Bottom line Heart rate during cardio training= 190.5 x 0.73 = 139.06;
3. Upper limit = 190.5 x 0.76 = 144.78.

Total cardio workout to burn fatStiva should be performed in the heart rate range from 139 to 145. So that it’s easy and without any mathematicscalculate yourpulsefat burning, use mine .

How to measure your pulse

Intensity points	Pulse, HRmax	What do you feel?
1 point	up to 30%	State of rest
2 points	30-40%	Breathing rate is normal, very light exertion
3 points	40-49%	Breathing rate is normal, light warm-up
4 points	50-59%	It's getting hot, you're breathing a little faster
5 points	60-69%	It’s hot, your breathing quickens, but you’re not suffocating, you can carry on a conversation
6 points	70-75%	You start to choke, exhale through your mouth, there is no burning sensation in the muscles
7 points	76-81%	A slight burning sensation in the muscles, it is difficult to speak
8 points	82-87%	Strong burning sensation in the muscles, you can say a few short phrases
9 points	88-95%	Extreme burning in muscles, can only say a few words
10 points	96-100%

Frequency and duration

The main goal of cardio training in bodybuilding isincreasing calorie expenditure for fat loss. In addition, proper cardio:

1. Improves the functioning of the cardiovascular system. And it needs to be trained just like muscles, first of all, so thatmaintain the pace of strength training.In beginners, the heart gives out faster than the muscles - the pulse goes off scale, shortness of breath occurs.
2. Promotes muscle hypertrophy, has a beneficial effect on recovery after strength trainingexercisesthanks to improved blood flow, removing lactic acid and replenishing phosphocreatine reserves (a substance required for energy synthesis).

Moderate intensity static cardio

Duration. The American Heart Association recommends a minimum of 25 minutes of vigorous aerobic activity (running, swimming, cycling) 3 times a week. This means you don't need to do more than 1-2 hours of cardio per week to stay healthy and burn fat (as long as you eat a proper diet and do strength training).

How often?After each strength training (cardio workout in the gymbefore strength training is not recommended, read about it below) and on rest days.

Is it possible to do cardio every day?? For optimal recovery, you need 1-2 “days off” per week. If you can't go a day without doing cardio, do light (low-intensity) cardio on the weekend.

HIIT

Duration. From 12 to 30 minutes. For beginners, 15 minutes is enough.

How often?HIIT workoutstake longer to recoverthan static cardio. Get startedwith one HIIT workout per week, preferably on rest days. Once you're ready, add a second HIIT session per week, evenly distributed throughout the day. A safe HIIT routine is 2-3 sessions every week, each no more than 30 minutes. For beginners, it’s better to do regular cardio for 2-3 weeks before HIIT.

If it turns out that HIIT has a negative effect on your strength performance, replace it with moderate intensity cardio. This is enough to reap the benefits of cardio without the downsides.

Important: warming up before cardio training(especially before HIIT) is required. A few minutes spent can significantly reduce the risk of injury.

The Harm of Excessive High-Intensity Cardio

More doesn't mean better.Continuous high intensitycardio workoutnegatively affects the body:

1. Muscles are burned, fat is practically not used. Free radicals are activated - metabolic products that destroy muscle and other tissues. (short-term cardio training, on the contrary, has an antioxidant effect). The level of cortisol, a dangerous hormone for muscles, increases significantly.
2. Prerequisites are being created fordecreased metabolism and development yo-yo effect.Accordingly, processes slow down
3. Excessive cardio can lead tocardiovascular problems, and can also cause heartburn, nausea, vomiting, abdominal pain, etc.

Conclusion: Don't kill yourself on cardio equipment. Use the middle one intensity and gradually increase the duration.

Before or after strength training?

Is it possible to combine cardio and strength training in one day?It is possible and necessary, butnever do cardio before lifting weights. In this case, your glycogen stores will run out. Respectively:

• there will be little energy on the power supply;
• you will do less work;
• muscle hypertrophy will be less;
• Fatigue increases the risk of injury.

Another reason not to do itcardio before strength training – mTOR inhibitionsignaling complex that ensures muscle growth. This is extramakes it difficult to gain muscle mass.

A study by Goto K. et al. showed that moderate staticcardio training immediately after strength training burns morefat, compared to doing cardio alone. At the same time, the break between strength and cardio training should be short (up to 20 minutes).

Conclusion:do cardio after finishing lifting weights or during free time time /day of rest. If your goal is to burn fat, the best time to do cardio is immediately after strength training.

Cardio on an empty stomach

What is the best way to do cardio: on an empty stomach or after a meal? On the one hand, a study by Kaito Iwayama et al. showed thatfasted cardio in the morning much increases fat oxidation for up to 24 hours. A study by Kenshiro Shimada et al indicated that fasted cardio oxidizes more fat, but at the same time stores more glycogen.

Other studies show thatcardio workoutfasting has a catabolic effect.That is, along with fat, muscle proteins are used. How to avoid catabolism? It's simple - drink before trainingBCAAs.They regulate protein synthesis, minimizing muscle damage, and accelerate fat burning.

Conclusion:If you can do cardio on an empty stomach, do it after adding BCAA.

Cardio exercises

Using moderate static cardio and HIIT techniques, you can perform variouscardio exercises:

• normal walking;
• walking uphill;
• jumping rope;
• bicycle or exercise bike;
• cardio on the ellipse, rowing;
• swimming;
• boxing, kickboxing;
• martial arts (kendo, karate, taekwondo...);
• running (jogging, sprinting);
• cardio workout on the treadmill.

Essentially, cardio isany prolonged activity using a large number of muscles. Therefore it is not necessary to docardio exercises only in the gym. Try running on the spot according to the Tabata protocol - you will get tired.

Advice:avoid stress on joints(running, jumping), especially in obesity. Better use a bicycle, elliptical, walking uphill, rowing, etc.

Walking

The healthiest and most natural form of activity is walking.. The body is designed to walk - our distant ancestors walked most of the time and looked great. Walking gives the same effects as classical walkingcardio workout to burn fat. At the same time she has no disadvantagessuch as stress on joints, risk of injury or overtraining.

How long to walk? To burn fat and increase endurance, walk for at least 30-60 minutes, 5 days a week. In general, do this whenever possible.

Cardio training program for fat burning

Suggested Cardio training programs for fat burningSuitable for both guys and the fair sex.Cardio training in the gym for girlsno different from men's.

Static cardio

Type of card exercise:

Execution frequency: 5 times a week, after strength training (i.e. 3-4 times) and 1-2 times on rest days

Benefit: one workout = 300 kcal, 5 workouts will burn about 1500 kcal per week + fat burning, increased endurance and other beneficial effects.

HIIT

This 4 phase program cardio workouts to burn fat in the gymwill transform you from beginner to HIIT pro in 8 weeks.

Phase 1 (week 1-2).Work-rest ratio 1:4

15 seconds - intensity 9 points;

lead time: 14 min (11 reps with a 15 second “snatch” at the end).

Phase 2 (week 3-4). Work-rest ratio 1:2

60 seconds - intensity 7 points;

lead time: 17 min (11 reps with a 30 second “snatch” at the end).

Phase 3 (week 5-6).Work-rest ratio 1:1

30 seconds - intensity 9 points;

30 seconds - intensity 7 points;

lead time: 18 min 30 sec (18 reps with a 30 second snatch at the end).

Phase 4 (week 7-8). Work-rest ratio 2:1

30 seconds - intensity 9 points;

15 seconds - intensity 7 points;

lead time: 20 minutes (26 repetitions with a 30-second “snatch” at the end).

Frequency of training according to the program: 1-2 times a week, on rest days.

Type of cardio exercise:exercise bike, elliptical or uphill walking.

Benefit: Lots of calories burned, hormonal surge, fat burning, muscle growth, increased endurance!

Cardio workout without machines

Cardio can be done anywhere and without equipment, For example:

• go for a walk (light static cardio);
• do sprints (HIIT);
• jump rope (static or HIIT mode), etc.

You can find an excellent home workout program.

Nutrition for cardio training

Research says: just one cardio workouts to burn fatnot enough. Oddly enough, some people even gain fat after starting classes cardio. They begin to consume more calories and treat themselves to food “for a hard workout.” Nothing and no one can help you if you eat too much, abuse simple carbohydrates and fast food.

• healthy and natural food;
• optimal ratio of BJU;
• correctly selected daily calorie intake;
• vegetables, fruits, vitamins and minerals in the diet.

What to eat after cardio training? According to the Academy of Nutrition and Dietetics, post-workout it is optimal to consume protein and carbohydrates in a 1:3 ratio. Protein will help restore muscles, and carbohydrates will replenish glycogen.

Learn morebasics of proper nutrition Can . To quickly find out the correct ratio of BZHU and daily calorie intaketh(depending on the purpose), use mine.

Now you have all the most important knowledge about what the correct one should becardio workout.All that remains is to start taking action. And the most important. The basis of success in any business is consistency. Especially in sports. Therefore, choose the type of cardio that you like and don’t want to give up. In what you love, the results will not keep you waiting, believe me.

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If you don't like running, cycling and other monotonous activities, this is not a reason to quit cardio training. We'll show you 30 cool bodyweight exercises you should try.

How to create a workout

1. Determine your workout time, for example 30 minutes.
2. To make it easier to count, choose 10 or 15 exercises. Or do all 30.
3. Do the exercises in a row, one after another. Spend 40 seconds on one exercise, then rest for 20 seconds and move on to the next one.
4. After finishing the circuit, you can rest for 1-2 minutes or start again immediately. If you chose 10 exercises, you will get three circles, if 15 - two, if 30 - one.

You can easily adjust the workout time and its difficulty. If you want it easier, increase the rest time between approaches; if it’s more difficult, rest less.

If you have a fitness bracelet, keep an eye on . Throughout the entire workout, it should not fall below 150 beats per minute. Then your cardio training will be comparable in effectiveness to a long, measured run and even surpass it in terms of pumping different muscle groups.

Very busy people can study by. Classic Tabata lasts 4 minutes and consists of eight intervals: 20 seconds of work + 10 seconds of rest. Choose 2, 4 or 8 exercises and perform one or more circuits at maximum intensity. This workout will help you burn more calories in a minimum amount of time and improve your stamina.

What exercises to do

1. High hip jumps

Jump in place, bringing your knee high up each time. Help yourself with your hands.

2. Plank stretch

21. Knee to elbow in prone position

Stand in a lying position, palms under your shoulders, legs straight. Bend your right leg and bring your knee to your elbow. Return to the prone position and repeat on the other leg.

22. Cross steps in plank

Stand in a lying position, palms under your shoulders, legs together. Step forward with your left hand and place it in front of your right. At the same time, take a wide step with your right foot to the side. Then take a step to the right with your right hand and place your left foot next to your right. This is one time.

Perform three times to the right and three times to the left. When going to the left, during the cross movement, the right hand is placed in front of the left.

23. Elbow plank with knee lift

Get into a plank position on your elbows. Push your pelvis up, lift your right leg, bent at the knee, and try to touch your knee to your chest. Return to the starting position and repeat on the other leg.

24. Side plank push-ups

Perform a push-up and turn into a side plank: turn your body to the right, lift your right arm off the floor and lift it up. Hold for a second, return to the prone position, perform a push-up and a plank in the other direction.

25. Bridge

Sit on the floor, bend your knees, place your feet on the floor, place your palms behind you. Raise your pelvis so that your body is in one line from your knees to your shoulders. At the top point, tighten your buttocks each time to better work them.

26. Climber

Stand in a prone position. Pull your knee towards your chest; your foot can be left in the air or placed on the floor under your pelvis. Change legs as you jump, try to keep your pelvis in one place.

27. Box jumping

Find a stable elevation that is at least 50 centimeters in height. Jump onto it, straighten up completely, get off or jump back down and repeat.

28. Burpee

From a straight position, through a lying position, lower yourself to the floor, touch the floor with your chest and hips. With a jump, bring your legs closer to your hands, straighten up and jump up. While jumping, clap your hands above your head.

29. Jumping out of a squat

Squat until parallel to the floor or slightly lower. Jump up and go into a squat again. Try not to lift your heels off during the exercise.

30. Skater

Tilt your body forward, make a sliding jump to the side with your right leg, cross your left leg behind your right, and swing your arms to the right. Repeat on the other side. The movement is reminiscent of fast skating.

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

It is important to know!

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

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

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

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

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

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

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

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

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

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

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

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