What is cardio and how to spend it

Most people once had to hear about the cardio. This type of training is widely used by athletes to improve their performance. In this article, what is a cardio workout, as it is correctly performed and what rules it has.

In fact, cardio training is the same as aerobic exercise. Her exercises involve the movements of muscles at the expense of energy output, which is produced during the oxidation of glucose molecules with oxygen. This factor distinguishes the strength training from cardio, where your body produces energy oxygen free method. When performing cardio sway not only the body muscles but also the muscles of the heart. This in turn increases the endurance of the whole vascular system.

Most often, anaerobic exercise include running long distance, Cycling, in team games and swimming. The main distinguishing criterion of such trainings is their duration, which is from thirty to sixty minutes. The entire training process takes place in a very dynamic rhythm.

Why the need for cardio?

The main objective of such trainings is to:

• the body became stronger and tougher;
• strengthened immunity;
• people became more resistant to stress;
• the body has got in shape and lost weight;
• cardiac system began to work better.

Today there are several varieties of cardio. There are some power exercises as well as special programs for women who want to lose weight. In addition, this activity is very useful for beginners in the sport, since it gives the opportunity to prepare the heart for the upcoming loads.

Cardio for fat burning

Use cardio to weight is now a very popular trend in fitness, especially for middle-aged women. For this purpose, in gyms used treadmills. Relatively independent of training without a professional coach (at home) that, as practice shows, such activities not only bring the expected result, but also can harm a person by their purchase of injury.

With the right approach to the implementation of activities under the guidance of an experienced coach data aerobic exercises effectively help in the fight against excess fat deposits. The effectiveness of this method due to the fact that when a large and heavy load, the lipids rapidly oxidize and turn into energy, because of which a person can carry a fairly large loadfor a long time. Even experienced athletes, security forces and bodybuilders recommend beginners to athletes to carry out aerobic exercise.

You should also know that with the right performance of the cardio are excellent prevention to prevent the occurrence of diseases of the vessels and the heart that usually affects people who already have middle age. The athletes who train regularly this method are more hardy. This in turn contributes to their longevity and improves health.

The frequency and duration of cardio training

In this activity, the burden falls on the greater part of the muscles and internal organs. During this training greatly accelerated the rhythm of the heart. During training the athlete in large quantities inhales oxygen, which takes part in fuelling carbohydrates and fats, which leads to rapid weight loss.

Regular exercise can normalize blood pressure, speed up digestion and improve overall health. They also favorably affect the morale of the person and improve his mood. However, in order for aerobic exercise to be truly successful and effective, they should be correctly carried out. The most important conditions are considered aerobic exercise duration and frequency are required.

The total duration of the whole exercise should be thirty minutes. Once the body becomes accustomed to the new loads, the workout can be increased up to one hour. However, not all people have the opportunity every day to devote an hour to study. In this case, the coach suggest to combine these exercises with regular daily activities. For example, instead of travelling to work or to the supermarket by car, you can get there by bike or instead of Elevator rides to reach the apartment by stairs.

Frequency of training refers to the total number of classes held per week. The most effective to spend four or five exercises once every seven days. For those of you just starting to exercise will do three sessions per week. The breaks between training at first should be not more than two days.

The most favorable time of day for these classes is the evening, namely the period from five to seven in the evening. Is justified by the fact that metabolism and weight loss at this time work best. In that case, when you have no goals for weight loss and cardio training you need to improve the General endurance, they can be carried out in the morning. However, it should be remembered that on the morning exchangesubstances lower, so don't overdo it with loads.

What should be the pulse

The pulse rate when the training data is the first indicator of human activity. Typically, beginners do not take into account the condition of the body and exceed the permissible load and expect to achieve good results. In fact this is very wrong and unwise approach, which can be a real threat to health.

As experienced athletes, and beginners for cardio training need continuous control of the frequency of the heartbeat, that is its rhythm. In other words, even when you exercise, the exercising person needs from time to time to look at your pulse, and already proceeding from them, to pick up the load.

Also, before you start training it is important to know your boundaries of the pulse: the lower and upper limit. This can help the CT scan – it most definitely will show this rate will determine the overall condition of the heart and blood vessels. In addition, this procedure will tell you exactly what the load limit for a particular organism. As for the workouts, with something they need to always take the heart rate monitor to be able to determine your pulse.

Heart rate zones when doing sports

The boundaries of the safe heart rate zone is calculated depending on age. Remember all numbers are optional, the main thing to remember is your own personal max and train within 60-80% of it.

• Heart rate at rest is 35-40% MCHP (60-80 shocks for 30 years)
• Warm-up zone — 50-60% MPP (95-115 beats)
• The activity zone — 60-70% (115-135 BPM)
• Aerobic zone — 70-80% (135-150 BPM)
• Area endurance — 80-90% (150-170 BPM)
• Danger zone — 90-95% (170-180 BPM)

Fat-burning heart rate zone

When running in "gyrosigma zone" (60-70% MPP or 115-130 beats to the age of 30), the body covers the largest percentage of expenditure of energy through fat. For 30 minutes this training is burned 146 calories, 73 calories (50%) of which occur in fat.

When training on a larger or smaller pulse body works differently, covering no more than 35-40% of the costs of energy from fat. However, it is important to note that the duration of the training at a low heart rate may be higher — as well as the total number of calories burned.

Optimal heart rate for burning fat

In an effort to burn fat through running, it is important to remember that the training duration is more important than its intensity — it is easier to sustain a 30 minute run at a slow pace, than 15 minutes maximum acceleration. Calories inthe first case will burn more.

While in the area of 60-70% of the MPP (115-135 beats per minute for age 30 years), you will easily be able to train at least 40-50 — optimal time in order that the body spent muscle glycogen and to use fat as the main source of energy.

Rules training

There are rules of cardcredituk:

• you need to choose only those exercises and exercise equipment, classes that will bring you pleasure, since mood plays a very important role in achieving a good result;
• during exercise the heart rate should not be higher than seventy percent of the limit indicators;
• it is important to change exercises and exercise machines to work different muscle groups;
• it is better to train under music, since it gives the right rhythm and relieves fatigue;
• clothing for class should be comfortable and free;
• it is recommended to do on fresh air;
• it is important to frequently change the pace of the workout to greater effect for weight loss.

Many are wondering whether it is necessary to abandon the cardio training when a person wants to gain weight? Experienced trainer in this case, it is recommended not to stop exercising completely, as they will help the work of the heart. Instead, they will need a bit decrease. For example, ten minutes a day will be enough runs to support the good work of the heart.

As for the food, there are also certain rules. For example, should not eat two hours prior to the upcoming training. Herewith, consumed food should be albuminous and to contain slowly digested carbohydrates. Also during the classes often need to drink water to not disrupt the overall water balance in the body. The best time to eat after a workout – an hour after its completion.

Examples of aerobic exercise

Consider the most popular aerobic exercises are:

1. Push-UPS. They are made thus:

• lie on the Mat and doing a normal pushup, only in the lower area, start from the floor is much stronger;
• with vigorous ponimanii body it has a little bounce up.

2. Jumping. To do this exercise you need:

• crossing my arms over my head, do squats;
• at the bottom position to make the maximum jump height.

3. Jumping with the emphasis lying. It is this:

• from a standing position you need to sit down;
• put your hands on the floor and gradually move them weight;
• to make a leap forward, removing his legs back;
• this is not to take your hands off the floor;
• after the jump, you need to take the emphasis lying, andto make a leap in the opposite direction.

The first exercises should be done not more than ten minutes, gradually increasing the time to carry them out. It is important to monitor your pulse.

If desired, constant training, you should consult your doctor for possible contraindications.