Cardio: misconceptions and myths

Cardio training is primarily directed training of the heart muscle. This is an important part of bodybuilding, because many people neglect these exercises. And they are very important for the health of the cardiovascular system. In this paper, we consider the key myths and give advice for this type of training.

For cardio include: running, walking, jumping, Cycling.

Features cardio training

Cardio training has become increasingly popular in recent years. Sometimes, visiting the gym during peak hours, it is difficult to get to a free treadmill or exercise bike. Many coaches argue that some of the guests doing yourself, just aimlessly wasting time and effort, and sometimes may even act to his own detriment.

How to derive maximum benefit, doing cardio and that should be considered during training?

You need to understand that cardiotrainer aimed not at the development of muscles and on the cardiovascular system.Cardio training can be of benefit only if people will deal with correctly and regularly to monitor their pulse. Otherwise, you can cause your health serious harm.

Training

Before cardio must clarify the boundaries of your heart rate: upper and lower tier. The most accurate way to do it is to take the computer-based examination, which will show the status of the cardiovascular system and will give an idea of acceptable blood pressure during exercise. To determine upper and lower limits of the pulse without computer need from 220 subtract age. If the resulting number multiplied by 65% will get a lower allowable boundary, and multiplying by 85% from the top.

Almost all types of modern simulators include a sensor that detects the heart rate, professionals suggest to use additional equipment. To during class, on the treadmill, the exerciser can determine accurate pulse, the palm of the athlete should lie on the rails that, in fact, extremely difficult to do.

Five myths about cardio

• The first myth

"Much better cardio training burns extra fat than training with a barbell".

The shortest path to a slim figure — a combination of aerobic and strength exercises. Some women mistakenly only do cardio for two reasons.

First, it is believed that aerobic exercise as energy fuel, they say, directly use the fat and the strength exercises only blood sugar and glycogen(sugar, the "stockpiled" for future use in the liver).

Second: a 45-minute training aerobic exercises "burn" more calories than equal time strength training.
Yes, it is true aerobics uses subcutaneous fat reserves as fuel, but because blood sugar and glycogen is also used! Science has proven that within the first 20 minutes of aerobic training consumed only blood sugar and glycogen. And only then starts "burning" fat.
For equal time training aerobics burns more calories. However, there is another truth: strength training significantly raises the level of metabolism at rest. For those who do not understand: at rest, our bodies gradually "burn through" our fat to provide energy for the physiological functioning of our body (heart beating, digestion, breathing, etc.). Strength training greatly increases the rate of consumption of body fat on vacation, the expense depends on your muscle mass. For example, ten pounds of muscle require extra 500-900 calories per day, which is equivalent to one day of complete fasting in a week!

Conclusion: cardio training burns fat on the exercise, but practically does not affect the consumption of fats during the holidays. Strength training not so strong in the "burning" of fat, but really boosts the metabolism of the rest.

Doing so, and others you greatly accelerate your weight loss.

• The second myth

"More aerobics is better"

Researchers found that while aerobic and burns fat, but after an hour of stress the body switches to muscle tissue. And instead of the fat in the fire of the burning metabolism of protein amino acids. After two hours of cardio the body loses up to 90% of leucine amino acids that determine muscle growth. Jay Cutler says: "Trying to achieve "relief", I decided to press on to aerobics and extended aerobic training to a half hour. Immediately fell muscle power, and they lost normal elasticity. Since then I do aerobics for no longer than 45-50 minutes.

• The third myth

"Start with cardio and then move on to power exercises"

All on the contrary. To strength training work, you need to use a higher weightthat you can do 6-12 more reps in the approach. If you will start with cardio, you use up glycogen, but it will lead to a drop in muscle strength. In the end, you will not be able to develop the intensity training, which involves muscle growth. You should start with "iron", and it will greatly help your aerobics. Strength training will Deplete the carbs and therefore the body won't start a quarter of an hour, and almostimmediately after the start of aerobic training.

• The fourth myth

"Ate the cake? Nonsense, added twenty minutes of cardio and excess calories at once!"

If you start to overeat, you will have to lengthen the duration of aerobic training over a reasonable time. This will eventually lead to overtraining. It is correct to do so: to add intensity, not the duration of aerobic exercises on the next two training sessions. Then it is necessary to return to a normal level of intensity. However, the most correct is eaten subtract calories from your next meal.

• The fifth myth

"The increase in cardio and strength exercises with light weights promotes more efficient fat burning."

Already mentioned, the best result in the "burning" of fat brings a combination of aerobic and power loads. In the case of hardware load load strife. Small weight does not stimulate growth of muscle tissue, but its amount, as you know, a key factor in "fat burning". So, the main rule remains unquestioned: we need a full strength training with big weights (6-12 repetitions per set).

Response to frequently asked questions

• How long does it take to do?

Experts advise: at least 30 minutes three to five days a week. But we are all busy people and can't always find those 30 minutes in your schedule. Especially when you're working and want to devote time to the family. Therefore, it is possible to combine cardio with work. For example, when I go to work, and you need to descend or climb to the top of a multistory building, use the lift as their own feet and the stairs.

• Which workout is best for weight loss: running, walking, Biking?

Each of these types of loads will have its advantages. It all depends on what you enjoy. This factor is key when choosing the type of cardio, it's you and lose weight, and not physically exhausted.

• When it is necessary to do aerobics to quickly lose weight?

Recommend 2-3 times a week traditional cardio at a moderate pace for 45 - 60 minutes, and another two times – interval training. At least 2-3 times it is necessary to engage in power exercises.

• Which mode of training will help keep weight?

To weight did not return, enough to train 3-4 times a week for 45-60 minutes at a moderate pace.Keep your heart rate at 65 - 70% of maximum. Interval training practice only in the order of diversity.

• What exercise is most effective?

The one that you like! Weight loss determines experience of aerobic exercises. The more, the greater the weight loss. On a favorite trainer you will be able to hold out longerthan Tom, who can not stand.

Professional advice on cardio

• Cardio training benefits in the event that the man does right, that is, it monitors the pulse.
• During exercise you need to constantly monitor the heart rhythm. For this reason, many are advised during training to apply additional equipment, it is especially important for those who have a tendency to raise blood pressure or problems with cardiovascular system.
• Before training you need to define your goal: an active training of the heart or the weight loss. In the first case, training should be more intense (heart rate at 85% of your maximum high-water mark), but shorter time (on average 15-20 minutes. If there is a goal to lose weight, then you need to get ready to workout for 40-60 minutes, but with a lower intensity of 65% from the top of the pulse.
• Best to start with 10-15 minute sessions with low intensity.
• When choosing the time of day for cardio should be remembered that the degree of stress in the morning and evening is different. In the first half of the day, the intensity of training should be lower – about 100-110 beats per minute for beginners, and 120-125 shock to regular visitors of the hall. Formal training must take place in a more intensive mode, with a pulse of 130 beats at the beginning and 140 beats advanced.
• Only gradually increase the load and intensity of training load can provide safe and effective classes. If to observe it, then a month later when the same mode of training heart rate will be much less, and therefore, it will be possible to increase the degree of load. To move to a new level of intensity, you can use the so-called "verbal" test: during a workout, the person should be able to talk. And then, point out professionals, you can gradually increase the load.

Cardio workout