Home / How to burn fat using cardio training

How to burn fat using cardio training

Cardio workouts are multifunctional "tool" that helps to improve health and recover quickly after workouts, increase the exchange of oxygen in the body and burn excessive fat deposits that have accumulated in Your body.

Consider the value of these exercises is in the process of burning fat cells, let's analyze the features of their various types and examine how and under what cases will it be possible to use training data to achieve maximum results in the process while maintaining muscle mass.

The types of cardio workouts

For cardio workouts, it is possible to apply various sporting fixtures (rollers, bicycles, treadmills, Steppers, etc.) and different sports (running, swimming, walking, etc.). Between these workouts, there are differences, is the amount of intensity loads.

It is important to know that for people with weight exceeding the norm by more than 20kg Jogging is contraindicated, as derived from it loads very quickly wears out the articular cartilage of the legs. For burning excess fat enough to be used in training walk briskly.

There are 3 intensity levels, which are determined by pulse of person, namely: low, medium and high.

To find the unit pulse used a very simple formula: 220 — age = maximum heart rate.

The average level is about 65 — 70% from maximum heart rate. In this case, the cardio workouts allow the body to use all available pending the fats as a source of calories, but only in case of complete exhaustion of all reserves of glycogen. If a day of training people well fed and in front of the sport, not feeling hungry, the first 20 minutes of cardio will burn glycogen, not fat cells. And it is inevitable.

The value of pulse for low intensity loads, from a cardio workout is 65% of maximum heart rate. The intensity of the exercise used for people with restrictions on health, and really anyone involved in sports in the first 2-3weeks.

The value of the heart rate within the 70-85% of maximum characteristic for high intensity cardio workouts. Such intensity is often used in interval training, recommended professional fitnessista. Training data should be replaced by classes with low intensity. For example, it is possible to offer this technology in carrying out cardio workouts. For a start, give warm-up run of average intensity (about 3min). Then are short sprints — infor 15s. running with all my strength and 45C. running very slow. All actions are carried out without interruption 10-20 times. This is just one of the options for interval cardio workouts, and there are a great many.

By the way, it should be noted that there will be more training data, the harder it will be to reach the level of their intensity. That is, if sports were in last place in the list of Your daily tasks, even walking with low intensity made the heart beat with a frantic frequency. But after 2-3 months, cardio workouts and proper nutrition to lead a heart in the same state can only increase speed and incline training. And it's the right effect you want to strive for.

A good example of the types of load intensity

The selection of a load

There is nothing easier. Training intensity is in direct proportion to the amount of carbohydrates consumed. That is, if You get a lot of carbohydrates, then burning them required loads of high intensity at least 3-4 times a week. More frequent loads are not recommended because the body has not enough time to recover.

If there is a desire to conduct more frequent training, this should reduce training intensity to moderate or low levels, you have to work on this option: 1-2 days with average and 2-3 days of low.

To those who are on a diet with low carbohydrates, is contraindicated such training with a high intensity level, it is advisable to choose one of the other two levels. This is because when a low carbohydrate diet does not work the required amount of glycogen, the main source of energy for muscles and the body begins to synthesize its own muscles.

Time intervals for carrying out cardio workouts

There are two opinions about a more favorable time of the cardio workouts, it is absolutely opposite to each other. So some believe that the best times are the morning when Your stomach is empty. Others argue that time doesn't matter on a performance. But in our opinion all perform cardio workouts in the morning, then Your body throughout the day will get a boost of energy and vigor. However, this depends on the availability of free time and Your choice. Consider all the "pros" morning cardio workouts:

Immediately after waking in the body there is a very low level of insulin and glycogen and in this regard, the main source for the body's fat cells. That is, at a different time will have 20 minute workouts to burn glycogen, and only after that will burn fat. And in thisif the fat is burned immediately;

Is cardio training the best option for waking the body, which are produced by such substances as endofin that can improve physical and mental well-being of Your body;

And as stated in the saying: "Do work hard, play hard".

But as mentioned earlier, there are reasons not to hold morning classes, namely: a lack of compliance biorhythms to conduct sports or work schedule, not allowing sufficient time to carry them out. In this case, you should not be lazy to perform exercise in a different time and it will give You a huge energy boost.

It is also recommended to do such training with a medium level of intensity immediately after power loads. In this case, too, once fats are burnt in the body.

The only time not recommended for the cardio workouts are in the evening. After they increase the excitation of the body, and You won't fall asleep.

Duration of the training

The main rule of training is that you do not need to overdo it. To start the complex training required moderate (e.g., 3 times per week at intervals of 30-40min). Definitely need to keep records on the weight and volume. Gradually increase the number and duration of training (up to 4-5times length of 30min). And so to continue to daily training then you should increase the duration to 60-90min. a day. If the fat cells don't want to go with Your body, You break the diet, which is 70% of success. Note that when you are not dieting You can at least until blue in the face run, but will not be able to achieve the result.

To sum up we can say that the diet and all cardio workouts are not a panacea for losing weight and healing Your body. They must always be customized to each specific person and under certain situation, you need to strictly monitor and adjust processes, using as assistant power. If You follow the simple principles described in this article, You will reach the best results on the road to its perfection and health.

So we wish You success in achieving dreams by creating a perfect body and a healthy body.

How to BURN FAT