For those who dream
to lose weight, cardio exercises are the best and proven way
achieve the desired goal!
is he эффективен, увеличивает частоту сердечных сокращений и тем
It trains the “main engine”, speeds up the metabolism,
timely cleans the body of toxins.
Aerobic exercises are loads that are carried out in
the presence of a large amount of oxygen. Such training loads
whole muscle groups for which you need a lot of this useful
gas: the lungs breathe much deeper and more active, heart pulse
becomes frequent.
The body at this time uses the maximum amount of energy.
Dredging it out of carbohydrates that come from food, he begins
burn fat by requiring additional amounts
oxygen.
Cardio exercises increase the frequency of contractions of the heart muscle.
not only during the load, but also maintains it for
quite a long period of time. In the same mode, burned
and calories while continuing to actively burn for 48 hours after
sports session.
Contents
Cardio Exercises: What Precautions
to take?
Before puffing and puffing, start performing aerobic
exercise, you need to consider that there are restrictions and rules
safety precautions so as not to harm yourself with excessive zeal.
Do not overdo it, especially when slow and long
occupations. Their apparent simplicity may become a trap, after which
it will take a long period to heal and recover
muscle performance. Good aerobic exercise for burning
Fat have a number of benefits to include in your
training, but they can not be abused. In the future it may
lead to problems:
- aching knees;
- loss of muscle mass;
- inhibition of metabolism and others.
For most people, cardio exercises at home ideally
performed according to the scheme:
1. 10-20 minutes of high-intensity cardiac loads; 2. 25-45 min
low intensity.
Such a schedule not only gives the best effect, but also protects
the body from injuries and their consequences.
Beginners can start with a 20-minute aerobic exercise.
exercises, and further increase its duration and
intensity. As a result, significant
increase endurance and weight loss.
High intensity interval preparation also lasts 20 minutes.
taking into account the warm-up and hitch (performed before and after class),
which should enter the sport mode of all losing weight each
the third day. In this case, cardio exercises for the heart will
most effective and helpful.
Performing repetitions will increase them every time.
intensity. But one should not strive to do it daily,
burning energy with muscle tissue that should rest
to recover at least every other day.
Cardio or aerobic exercise – basic directions
Combination with strength training
For optimal weight loss you need aerobic exercises at home.
conditions combined with power: it will help not only to get rid of
interlayers of subcutaneous fat, but also create beautiful muscle relief,
which will become noticeable.
Basic exercises with dumbbells (weights) will make your body
work and burn much more calories than twisting,
crossbreeding and others as these exercises with each repetition
will burn more energy, and the workout will last all
longer.
For most slimming 30-45 minutes is enough to
maximally work out the session. Pick up a set of suitable level
training weights or dumbbells, you can burn for 20 minutes of training
calorie volume, commensurate with a run of 1.5 km.
Read more about strength training in a separate
article.
Circuit training
In our version this will be a training scheme combining cardio.
exercises for weight loss at home with strength training and
alternating them to ensure high efficiency of classes.
Loads alternate one after another with minimal rest.
between them.
The circuit training method is so flexible that you can
independently invent an individual scheme for their own
goals, based on the recommendations of the ACE trainers (American Council
по физическим упражнениям), описанных в этой article.
The program of circular training can be found in this
article.
Plyometry
If a вы еще не пробовали плиометрику, будьте готовы к
heavy loads due to simple movements. Plyometry –
explosive jumps of different types:
- in height with the rise of the knees;
- �Jumping Jack (hands-legs-together-apart with cotton over
head);
- jumping on one leg;
- jumps using obstacles.
They are included in training to increase speed, strength and
quickness because during the process there is a rapid elongation
muscle, a small static delay without movement, and then an explosive
shortening the muscle that allows you to apply maximum strength and
train endurance and power of whole muscle groups.
It must be borne in mind that the body adapts quickly to complex
training, so you need to change load levels more often, increasing
their.
More information: “Plyometrics exercises – the basics
load program. Stairs
Walking and other movements performed on the stairs are included in
category “the best cardio exercises for burning fat.” Besides,
they help increase cardiovascular endurance and strengthen
muscle tone of the lower body.
They are a bit tiring for beginners, but if you show persistence, then
the productivity of the working day will improve in the near future,
the number and ease of solving problems will increase, and you will not
will feel exhausted.
Exercises on the stairs – great cardio for home and
the gym. It can be included in an interval program or
quality component of any schema.
Swimming
Free-style (breaststroke or butterfly) water training
helps for half an hour to burn up to 350 kcal. But this figure refers to
to those who strictly follow the style technique! And leisurely swimming for
the same period of time will help get rid of 200-250 kcal. If a
If you extend the training for another half an hour, you can get a great
result, burning from 400 to 700 kcal!
This cardio exercise is available in the winter. Low load during
swim time allows you to train as long as possible without
excessive muscle tension. Breathing technique while
worked out better than in yoga. Swimming помогает не только
improve body lines, but also uplifting.
Максимально подробно в статье: «Swimming против лишнего веса –
from A to Z”.
Cycling in the fresh air
Compared with the load on the exercise bike, aerobic training in
the form of a bike ride in open spaces is much
more useful for physical fitness. It allows arbitrary
complicate routes, their length, landscape. Calories
burned by cycling depends on the speed of the drive and
the difficulty of the chosen path.
In winter, intensive training on a stationary bike will help to burn
hundreds of calories, strengthen bones. Interval training will strengthen
lower back, hips, calves and body muscles.
Cycling with speed:
- 15-16 km / h at a moderate pace burns 375 kcal per hour;
- 19.3-22.4 km / h – up to 750 kcal;
- Above 32.3 km / h – 1118 kcal.
Although this fitness program has little effect on the upper part
body, but it perfectly strengthens the muscle tone of the lower limbs and
lower back.
Also on the topic: “How to choose the right exercise bike – the word
pro.
Jumping Rope
Asking what exercises are related to cardio, we must not forget
about a simple and effective way to make a miracle in a positive
weight changes losing weight. Moreover, jumping with a rope or
rope work for the muscles of the body and help to improve
coordination of vision and hands. With moderate intensity jumps in
within an hour about 935 kcal are lost.
Having mastered the basics of simple straight jumps, you can use
advanced patterns: side jumps, jumps with increasing speed,
cross-mode (circuit training).
Watch and repeat: “Training video with a skipping rope.”
Jogging
Included in almost every set of cardio exercises for
girls jogging is the perfect way to work everything out
parts of your body and burn unnecessary calories.
To achieve the maximum effect, you need to gradually
approach the speed of at least 12.8-13 km / h. Complicate the task
can, using weighting, any additional resistance
movement (rugged terrain, slopes, hills or
stairs).
Tennis
A fun game to help burn excess calories while
improve the speed and strength of the reaction. Continuous movement on the court in
for an hour helps to burn from the fat depot to 600-900 kcal.
Tourism
A great way of active rest, squeezing out losing sweat!
Walking not only improves muscle tone and relief, but also
reduce anxiety and depression, keep weight healthy, and
joints – strong and well lubricated.
Zumba
High rate of aerobic activity combined with interval
load in this dance helps to burn the maximum amount
calories.
Depending on various factors: body weight, sex losing weight,
the level of his physical training and other indicators, this figure varies
from 400 to 600 kcal per hour!
A separate article on zumbe can be found HERE.
Crossfit
According to international crossfit coach Denis Thomas, this
training – functional diverse movements that
performed with high intensity.
Crossfit – отличный способ стать быстрее и сильнее, потерять
excess weight. It affects every part of the body, increasing overall
physical training of the body.
Нужно знать: «Crossfit – программы, видео, отзывы бывалых».
Kickboxing
Powerful training that relieves stress, increases flexibility
spine, teaches the management of the body and its protection. Combining
boxing karate kickboxing takes all the best from
two systems to give the upper and lower body super-power
load. It burns about 750 kcal per hour and trains everything.
muscle.
He is called the leader of the development of the cardiovascular system. is he
works on it much better than running and cycling,
other aerobic exercises. The whole body is stressed during the impact.
together with everyone core muscles. Thus, by quantity
burned calories he leaves far behind him jogging and
daily workout. At the same time, it is much more interesting than its own.
numerous moves than monotonous movements for an hour.
A few rounds in the ring, like Rocky’s, will help train everything
body during movement, blocking or striking. This
the load constantly shifts the emphasis from cardio to power loads,
тренируя выносливость, укрепляя muscle. Basketball
In this game it is easy to improve your flexibility, increase endurance,
strengthen the cardiovascular and respiratory systems. Quick change
directions throughout the game helps to tone up muscles and burn
calories. On average, an hour-long basketball game saves from 600-900
kcal
And there is no need to wait for the summer, as in any weather in
the gym can, by participating in a friendly game, burn more than 600 kcal in
hour. If a нет целой команды, то достаточно одного партнера, чтобы
improve your stamina, balance and coordination.
Football
Indoor football field or outdoor play equally
load the legs and make work up a sweat. Of
football benefits:
1. Crazy cardio. 2. Partial hull operation during
each pass the ball. 3. Direct and side impacts.
Football улучшает поглощение мышцами кислорода, состояние сердца и
vessels regulates balance.
Game “Dodgeball” (or “Dodgeball”)
Dynamic movement in a game designed for a group of friends,
provide a good cardio due to a wide range
amplitudes and directions. And after several energetic sessions of the game
You can find in yourself and positive changes in the figure.
The game is quite common, with the rules you can easily
read online.
Martial arts
is heи расширяют возможности кардио упражнений, помогают им стать
much more energetic. The concept of “martial arts” include a wide
range of disciplines: boxing and karate, taekwondo and tai chi. Thanks
music, during the impact, calories are lost in a pleasant atmosphere.
Combination of martial techniques with slow and deep movements
breathing practices are tai chi – simple exercises with low
dedication According to ancient Chinese philosophy (where she came from),
tai-chi classes help restore yin-yang balance, calm
organism, having found the “middle ground”. This improves the work
heart and blood vessels, decreases stress and anxiety,
restored mental balance.
Starting in martial arts is better in sports
centers and then act on your own.
Basic power yoga
In comfortable conditions, asanas strengthen the cardiovascular
the system. But they need to be done at a fairly intense pace.
Basic yoga strength exercises strengthen the back and abdomen,
tonify the pelvis and hips. is heи не только повышают силу и выносливость,
but also improve concentration and reduce negative effects.
stresses.
Learn yoga with: “Video yoga lessons for beginners.”
Zen yoga
In addition to body relaxation, yoga improves strength and flexibility.
spinal cord through various asanas. is heа также идеально подходит
for cross-training with a more intense workload equal to running.
From the dynamic method of Vinyasa to Bikram Yoga (which
held indoors, heated to 37-40 degrees) – exist
a variety of styles that satisfy the needs of even the most demanding
pupils.
Belly dance
His technique is subject to any person. This is an interesting and
the sexual way to keep the body fit not only enhances
sensuality, but also improves the parameters of the figure, helps actively
терять вес и сжигать огромное количество calories.
Все нюансы направления в: «Belly dance – упражнения, отзывы,
video”.
Ballet
Dance na today again popular: ballet movements
Combine elements of yoga and pilates. Lengthening and shortening
Muscle trains them and improves their tone.
While in the ballet studio, movements involve body weight and
railing (machine), using even complex loads, at home you can
practice them, applying in the form of support back of a chair or chair.
Pilates
is he помогает укреплять мышцы всего тела, включая глубоко
located Any movements can be improved by picking them up.
to an individual level of preparation.
is heи предназначены для укрепления тела (с упором на корпус и
lower back) help improve balance.
A word of the pro: “Pilates training videos.”
Training using your own body gravity
For such cardiac loads, it’s not necessary to go out and not
be sure to visit the gym. Many exercises with resistance
its own body weight is guaranteed to increase endurance and
force
Enough 30-minute training in conjunction with
high-intensity aerobic exercises to get
optimal load on the heart and muscles in the form of body resistance
without the use of sports weighting or simulators.
Also find out: “Is it easy to tighten your body in a home setting for
Couple of weeks?”.
Climbing wall or climbing wall
Rock climbing is an unconventional training, it helps
to diversify sports activities and realize desires.
At the climbing gym you can not only increase physical force but also
master a whole set of different routes that can increase the pulse
and burn for an hour to 650 kcal! When this load works for the muscles
arms, activates the muscles of the legs, shoulders and back. Besides, при
climbing top delivers unspeakable rock climbing
pleasure!
Trampolining
This любимая с детства для многих игра позволяет за 6 минут
jumping on a trampoline get an aerobic load equivalent to running on
1.5 km! Moreover, due to the ease of movement and security
joints from injury (due to cushioning of the trampoline), jump on it
maybe even a baby!
Skating
Accessible to children and adults can take place both on the street,
and under the roof. is heо укрепляет тонус мышц ног, корпуса, ягодиц,
trains both large and smaller, stabilizing muscles,
which are responsible for the balance of the body and coordination of movements.
Even a moderate speed skating helps burn about 500
kcal, not counting the extra jumps and spins.
Army mode: fell-wrung out
These movements are performed 10 times with high intensity to
get a good cardio load and train the muscles of the whole body.
Rowing on the simulator
Every stroke on a sports equipment tones press, legs
and muscles of the whole body. Even if a person sits motionless, they
continue to work, and heart rate rise.
Rowing session – the leader in burning calories! For an hour you can
spend more than 1200 kcal! The level of intensity of loads
easily adjusted by changing the resistance force when pulling or
pushing the paddle.
