Cardio training — what does it consist of and what does it give? Will result in rapid weight loss, but this is not the most important thing about it
Cardio training is one of the most effective ways to improve the body’s fitness. This type of exercise will also help burn excess body fat, but much more important are its health benefits. Cardio — what are these exercises? How long should a cardio workout last?
Cardio — what kind of training is it?
Cardio training is also referred to as endurance training and aerobic training. It is these names that best describe the nature of this form of activity — during training, the heart rate should be kept within the aerobic interval, which is equal to the value of 60–70 percent of the maximum heart rate. Numerous studies indicate that this is when the most efficient consumption of energy reserves, which the body stores in the form of body fat, occurs. However, endurance exercise should not be undertaken solely with weight loss in mind. Remember that the best and truest motivation for training is concern for your health.
Cardio — how long should the workout last?
Cardio training is not a program in which there is strict rigor in terms of the form and manner of exercise. The name refers to any form of sports activity that allows you to keep your heart rate in the aerobic range. In practice, this means that it doesn’t matter whether you run, walk, Nordic walk, bike or exercise on a treadmill. If you can keep your heart rate within the prescribed aerobic limits, you are exercising cardio. This means that this form of activity is for every person, regardless of age, gender and physical condition. There is also no denying that aerobic exercise has great health benefits. The heart works at elevated speeds, the body is better oxygenated, and all this translates into increased cardiovascular fitness. It is not without reason that cardio training is said to prolong life.
In order for the activity to produce the right result, it is important to keep an eye on the correct training time. For beginners, one training session should not last longer than 20 minutes. As you gain experience, which translates into better fitness, it is worth extending the exercise time to 30–40 minutes. The idea is to keep the body working as long as possible in the aerobic heart rate area. What does this term mean?
The optimal number of heartbeats per minute, in this case, is a value representing 60–70 percent of a person’s maximum heart rate. We calculate it as follows — HRmax=220-age. We multiply the result obtained times 0.6 and 0.7. in this way we determine the heart rate range, which we can control with a wrist heart rate monitor, smartwatch or sports armband with heart rate measurement function. Some exercise machines also offer such a facility. Remember that a real cardio workout begins only when your heart rate reaches the right value.
For those who combine aerobic exercise with strength training, the order of training is extremely important. Therefore, it is reasonable to ask the question: cardio — before or after training? Definitely after strength training. This is due to the fact that weight training requires a lot of muscle strength, muscle glycogen stores and increased production of anabolic hormones. If cardio is introduced before strength training, the aforementioned factors will be upset.
What to eat before a cardio workout?
Cardio training produces a significant energy expenditure, so you can’t forget about a proper diet. If your goal is only to improve your fitness, there is no need to make significant modifications to your menu. However, remember to increase the proportion of carbohydrates and protein in your meals. The situation is different if you also want to lose a few pounds while doing aerobic exercise. So, what to eat before cardio training?
A reduction diet must produce a certain caloric deficit, but remember — this does not mean that you should starve yourself! Starvation never has the desired effect, and can cause serious damage to the body. If you have included endurance exercise in your activity, it is enough to reduce your daily caloric intake by 10, maximum 20 percent. In order for the body to effectively manage energy reserves, an hour before training you should eat a meal low in carbohydrates. The post-workout meal should consist primarily of protein and carbohydrates. Remember, however, that your daily diet should include all the necessary macronutrients. This means that under no circumstances should you exclude fats (especially healthy ones, such as those from marine fish) and sugar. The key to staying healthy is nutritional balance, don’t forget that.
How many calories does cardio training burn?
Cardio training is one of the most effective forms of sports activity that produces great results. This is largely due to the significant energy expenditure that occurs during aerobic exercise. How many calories does cardio training burn?
The answer to the question posed above is very difficult. This is because it is influenced by a great many factors, the most important of which is the form of activity undertaken. Fewer calories will be consumed when walking faster than when running or cycling. Besides, energy management also depends on the age and physical condition of the person exercising. If the training is sufficiently intense, it can be assumed that we will burn between 500 and 700 calories in the course of one session.
Cardio — how many workouts per week should you do?
Cardio training will significantly improve the body’s performance, but only if the exercises are performed regularly. How many cardio workouts per week should be carried out? The optimal number is 3–4 workouts. Why not more? It’s simple — the body must have time to rest, and the muscles — to recover. So it is worth setting up a plan in which a training day is followed by a non-training day. Every other week, you can set two training days in a row, but in this case, the exercises should involve only smaller muscle parts. It is certainly not a good idea to continuously exercise day after day. In such a case, the body will not have time to gain strength, and the muscles may get injured.
Cardio training at home — exercises without equipment.
You can successfully perform cardio training at home. You do not need any expensive and complicated equipment for this. The main thing is to engage as many parts as possible in exercise and motivate your heart to work harder. To improve your fitness and take care of your health, you also need consistency.
For cardio training at home, exercises such as:
- prancing,
- jumping on a skipping rope,
- jump squats,
- running in place,
- climbing and descending stairs.
Remember to precede your workout with a warm-up. Exercises are quite intense, causing you to sweat heavily, so don’t forget to replenish fluids. If you are struggling with hypertension, cardiovascular disease, you’d better consult your workouts with your doctor or physician. A specialist or specialist will help you choose the right type of exercise, and adjust the intensity and pace to your condition.
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