Cardio training for weight loss

To do cardio is to exercise, increased heart rate. As a result of such activity improves the function of the heart muscle and cardiovascular system, developing endurance, aktiviziruyutsya process of metabolism.

There are many types of cardio. The most popular are the following: Canoeing and aerobics, jumping rope, swimming, running, skiing. One hour of such training takes from 400 to 600 calories. Cardio quite often presented as the best way to combat the extra pounds and fat that is not quite right.

Cardio exercitium pro pondus damnum

Cardio and weight loss

The relationship between burn and calories expended when you run a particular type of cardio that you are looking for your training most dieters preferring running, not walking, can cause metabolic disorders. This is due to the combination of the sharp decline diet exhausting run.

The number of calories that are burned during cardio, depend to a greater extent from the average heart rate, rather than the type of physical activity. The more often the heart beats, the more energy is expended. The energy consumption affects the duration of employment.

How dangerous can be run?

Running has a positive effect on human health, but is not the most simple and easy cardio. Wrong technique, too hard surface, wearing the wrong shoes — these are the factors that can lead to injury. To run correctly, the need to learn.

Jogging is not useful to everyone. People suffering from excess weight, they are contraindicated because of impact loads increases the pressure on the joints, especially the knee, which can cause the development of chronic pain. Much safer will be Canoeing or swimming.

Periculosum Quam potest currere

The role of cardio before and after strength training

Warm up with cardio, lasting from four to seven minutes, is a great way to prepare the body for the upcoming exertion. It accelerates blood flow, increases body temperature. The main thing is to monitor the pulse whose frequency is to be at the level of 130-150 beats/min.

Cardio performed after the basic training, helps to rid the stomach and hips from the fat layer, to increase the prominence of muscles. The most effective in this respect are circular and interval cardio training.

Cardio training for fat loss

The mechanism of getting rid of fatty deposits starts after the depletion of glycogen — supply the muscles carbohydrate. This can be achieved when to do cardio not less than forty-five minutes or immediately after the completion of power basic training.

We should not overestimate the role of sport in the process of losing weight. Exclusion from the diet of junk food and a reduction in overall caloric intake to moderate levels bring much more tangible results. Easier to avoid excess calories than to deal with the consequences not of moderate or unhealthy eating habits.

How to do cardio the most effective?

To cardio benefits, you must follow four simple rules:

Short cardio as part of your warm-up

Suitable for those who wants to lose weight and for athletes who train to build muscle mass. Performing light cardio within a workout to the upcoming training allows to prepare the body and muscles to stress, to make classes more productive.

Active cardio is not for everyone

Such physical activity negatively affects the growth of muscles cannot be combined with exercises aimed at increasing elevation. The body is not able to increase and decrease body mass in the same time.

The pulse rate is of paramount importance

The number of calories expended are more dependent on heart rate and workout duration, rather than from the activity. Forty minute session on the rowing machine at a moderate pace is much more effective to ten minute "speed" run.

The right timing

It is best to do high intensity, circular, and other types of cardio to lose weight when glycogen stores are depleted, the blood sugar is lowered, for example, on an empty stomach in the morning.

Cardio stimulate the cardiovascular system, important not only for workouts but also for controlling sugar as a source of power, which leads to the process of weight reduction, i.e. a reduction of body weight.