Examples of cardio training at home. Cardio training: misconceptions and myths

A synonym for cardio is aerobic exercise. This means that the energy for their implementation is released during the breakdown of fats and carbohydrates in the mandatory presence of oxygen. During cardio, carbohydrates, mainly glucose, will be consumed first. The effect of burning fat will begin only 20-30 minutes after the start of the workout. This is especially useful to know if you are going to exercise at home.

Health and body benefits of cardio

One of the main advantages of cardio training is that anyone can do it - even a novice athlete. Their implementation is possible in any environment, incl. at home. Just do not forget about a sufficient amount of oxygen - open at least the window.

Cardio exercises strengthen the heart and increase lung capacity. Accordingly, endurance increases, blood pressure normalizes, and overall well-being improves. With their help, the process of losing weight effectively occurs, muscles and skin are tightened. It's also a great way to relieve stress and improve sleep.

The main principle of any training is “Do no harm!” All exercises must be performed in sneakers and comfortable sportswear. Exercising barefoot or in socks, there is a risk of serious damage to the ligaments and joints. Do not forget that during training your house turns into a gym.

Pulse while doing cardio to burn fat

Heart rate (HR) always depends on how much stress the heart is exposed to. In general, if you lead an active lifestyle, then during physical exertion, the pulse will increase gradually. In no case should its value exceed the permissible limit.. It is calculated simply: subtract age in years from 220. Do not just remember the result, but write it down in your head in neon letters. Beyond this limit, the heart is not able to fully perform its function. It experiences a lack of oxygen, wears out, and the level of cortisol, the stress hormone, rises. Instead of fat, proteins burn, carbohydrates run out, hypoglycemia sets in: weakness, dizziness and other unpleasant symptoms. In the worst case, you risk getting serious heart problems, up to a heart attack.

For better fat burning, you need to stick to a heart rate of 60-70% of the maximum allowable value. In this range, fat cells are broken down especially intensively. At a higher pace - up to 80% - endurance is trained. Fats burn less, but muscle performance increases, lung function and the cardiovascular system improve.

Cardio exercises for weight loss at home (photo)

Not everyone has the opportunity to visit a fitness center, a gym, and even more so to work with a trainer individually. Of course, any sports store will be happy to offer you a huge range of simulators for a wide variety of purposes, but not everyone can afford such purchases.

The advantages of home workouts: you choose the time for their implementation, focusing only on your own regimen. You do not depend on weather conditions and the opinions of strangers. Yes, and saving the family budget is also of no small importance.

Cons: If you are a beginner or have health problems, then self-study can be not only difficult, but also dangerous. At home, the necessary equipment is often not available: mats, dumbbells, etc. A sports, working atmosphere is also often absent there, so if you are determined to do gymnastics at home, gather all your will into a fist and get acquainted with the most effective cardio exercises.

Rope exercises involve almost all muscle groups. If in doubt, work out at an intense pace for several minutes. After about 12 hours, there is a chance that you will feel muscles in your body that you did not even know existed. Before training, be sure to warm up - warm up the joints and muscles.

Tip for beginners: do not try to jump high, 5-7 centimeters will be enough. The first days, do about five minutes. When you feel that it becomes easier to perform the exercise, increase its duration and introduce additional, complicating elements.

Improving coordination. Jump alternately on one or the other leg. Adjust the duration yourself, but try to keep the same amount of time spent on each. We jumped for 2 minutes on the right - try to withstand the same amount on the left.

We pump the press. In the jump, try to pull your knees as close to your stomach or chest as possible. This will not only speed up fat burning, but will also bring you one step closer to the relief press.

Explosive jumps. Try to make two turns of the rope at the time of takeoff. This will increase the cardio load and use the muscles to the maximum.

Contraindications: pregnancy, joint diseases, varicose veins veins. With caution - with severe visual impairment, sudden changes in pressure, obesity of 2 and 3 degrees.

Hoop

With this projectile, you can not only tidy up your waist and sides, but also give yourself a full-fledged cardio load. For this purpose, an ordinary plastic or metal hoop, hollow inside, is best suited. Light weight must be constantly supported by the efforts of the muscles, to give acceleration. While it is enough to disperse a weighted hoop and the forces applied for rotation will be minimal. If you additionally need a massage effect, then choose a hoop with protrusions or balls on the inside.

Great if you have the opportunity to train daily for 10-20 minutes. In the future, this time can be gradually increased to an hour and a half. Don't forget to watch your pulse! If it rises only by 20-30%, then you should think about increasing the load and intensity of training. The best option is to combine the hoop with other types of exercises: jumping out, push-ups, squats, etc.

Contraindications: trauma or recent surgery in the abdomen and spine, varicose veins, increased skin sensitivity.

Dance and aerobics

For the first time, dance movements were introduced into aerobics classes by Jackie Sorensen. Dancing helps to loosen up, develop plasticity and a sense of rhythm. And in combination with a cardio load, they give an excellent fat burning and healing effect. dance aerobics became a prerequisite for the emergence of fitness, but now exists as a completely independent sport. Here are some of its main categories.

classical. Evenly improves endurance and muscles. Over the years, it has undergone some changes, but in general it is a complex of elements from other types of dance aerobics.

Latina. Includes elements from Latin American dances, samba and salsa. The main focus is on the work of the hips.

Hip-hop. The most energy-intensive form of aerobics. Develops endurance and gives mobility to the joints.

rock and roll. Get ready to jump and run well. Effective for lower press, buttocks and thighs.

Body ballet. If you have at least a little dance training, you will quickly acquire a slender waist and beautiful, flexible legs.

Indian dances. This type includes not only the well-known belly dance, but also many other elements. Energy consumption is small, but ductility and flexibility develop well.

Funk. Much attention is also paid to plastic, but at a more complex level. If you have had any problems with the spine, it is better to choose a different direction.

Jazz. Good for unprepared people. You can't lose weight quickly, but beautiful posture and flexibility is provided to you.

There are many instructional videos on the Internet. Choose what is close in spirit to you and, dancing, approach the desired figure.

Running in an emphasis lying down

Another effective exercise, which is actively used in Crossfit training. It has a fat-burning effect, works out the muscles of the press and sides. If you need a relief tummy, then in no case do not ignore this exercise.

Execution technique

Starting position in an emphasis lying. Legs together, stomach tucked up, gaze directed to the floor. Next, alternately bend your legs, trying to pull your knee as close to your stomach as possible. The back should remain straight and the pelvis lowered. Otherwise, the press will not receive sufficient load. Beginners are allowed to put their foot on the toe at the end of the pull-up, but ideally it should remain on the weight.

For greater efficiency, you can complicate the exercise. For example, putting your hands not on the floor, but on a tight ball with a non-slip surface. If a few seconds after the start of the approach you feel a burning sensation in the abdominal muscles, then you are on the right track.

One more thing magic exercise- burpee. It combines the benefits of cardio and strength training. The technique itself is simple, even a beginner will get used to it almost immediately. But the benefits to the body are enormous. During the exercise, absolutely all major muscle groups are involved. Burpee starts the fat burning mechanism, which lasts even several hours after a workout. Muscles become more voluminous and more prominent.

An interesting study was conducted by Canadian scientists. (source https://www.ncbi.nlm.nih.gov/pubmed/22994393) Two groups of girls, 11 people each, performed 4 workouts per week during the month. Some did 30 minutes on the treadmill, others did burpees. The training of the second group lasted four minutes: 8 sets of 20 seconds with maximum effort and a ten-second break between them. As a result, all girls showed an increase in aerobic endurance by 8%. But the second group also improved muscle endurance in abdominal exercises, leg and arm strength. This exercise is great for both women and men.

Execution technique

The main condition is that the exercise is performed at a maximum pace and intensity. Starting position in the lying position, as shown in the photo. Next, push up, touching the floor with your chest and pelvis, and then with a jump, pull your knees up to your chest. Throw yourself up sharply, straightening your body in one line, and clap your outstretched arms above your head.

Complexes of aerobic gymnastics for every day for training at home

All cardio workouts are best done in the morning, after a short warm-up workout. In addition to the desired effect, this is how you charge your body with energy for the whole day.

The options for exercise complexes are not limited by anything other than your individual goals and abilities. For example, super circuit workout is one of the best for fat burning. It includes alternating short cardio exercises with small strength loads. In particular, you can spend a few minutes jumping rope, then squat for 2-3 minutes with dumbbells and weights. Then return to the rope again and finish the complex with 10-15 squats. Performing 3-4 such approaches daily, you will notice pleasant results in the mirror in a couple of weeks.

Another popular option is interval training. During it, you perform one exercise, but at a different pace. For example, you spin the hoop at an average pace for 10 minutes, then accelerate to the maximum possible speed for about 3-5 minutes, and then return to the usual pace again.

It is possible, and even necessary, to change the complexes and exercises used more often. This will not allow the body to get used to the loads, and you will not get bored from the monotony of training.

Nutrition for weight loss with cardio training for beginners

The first rule when losing weight is that you need to burn more calories than you consume. In this case, you will lose weight without additional exercise, but beautiful body can only be purchased from physical activity. Just don't go to extremes. Going on a very strict or carbohydrate-free diet out of habit is not worth it. You will only need it before bodybuilding competitions.

Never, ever exercise on an empty stomach. A hungry body cannot effectively destroy fats, and well-being during exercise can deteriorate dramatically. The best option is to have a snack an hour and a half before training with slow carbohydrates. A muesli bar or whole grain bread with cheese is fine. You can eat protein with vegetables. 200g low-fat cottage cheese with greens will allow you to speed up the metabolic process during your workout. And be sure to drink enough fluids. Keep a bottle of clean drinking water by your side at all times.

To make training bring not only benefits, but also joy, create the appropriate atmosphere. Use your favorite music, change and combine sets of exercises more often. Choose one for yourself home the goal, for example, is to win the Miss Bikini or Mr. Universe contest. And then move to her, daily gaining victory over their own laziness, fatigue, etc. Set small goals and encourage my person for their achievement. Nothing is impossible! Improve yourself, change yourself for the better. Remember, it is better to train regularly 3-4 times a week for an hour than to set aside one day and sweat hard for 3-4 hours. Have fun and productive training!

Cardio training is a group exercise aimed at increasing endurance, training the respiratory and cardiovascular systems and burning body fat.

This kind physical activity is an essential element of any fitness program. At the same time, for its implementation it is not at all necessary to visit gym or a treadmill in a stadium. All that is needed for effective cardio training at home is a desire to play sports, a little free space and personal time.

Benefits of cardio for the body

What is cardio training for? First of all, for the development of endurance and the loss of extra kilos. But the benefits of exercise don't end there.

• Strengthening lung ventilation: improving tissue oxygen saturation;
• Training of the cardiovascular system: prevention of atherosclerosis and severe cardiovascular diseases, increased myocardial contractility;
• Acceleration of metabolism: normalization of metabolism, prevention of diseases such as diabetes, obesity, etc.;
• Neurohumoral regulation: acceleration of the formation of glucocorticoids: anti-stress, anti-inflammatory effects;
• The breakdown of body fat that begins during exercise and continues after it: body shaping without loss muscle mass;
• Positive effect on the bone apparatus: strengthening of bone tissue and prevention of osteoporosis;
• Formation of reflex interaction between the brain and organ systems: harmonization of the central nervous system and increased resistance to stress;
• Training the body as a whole: increasing endurance, tone, performance.

Underwater rocks

You can train the cardiovascular system during any active sport - tennis, football, athletics, cycling, swimming, etc. There is one common feature between all of them - the minimum load and high intensity of training.

BUT! High-quality, one might even say, professional "cardio" implies constant control over heart rate - the heart rate, which should be maintained at a certain training level, but not allowed to go beyond the normalized limits. This required condition for safe training without overloading one of the main organs human body- hearts.

Why is it important?

If you do exercises at a calm pace or just walk for a long time, the heart will not accelerate to the desired values, and the effect will be minimal or not at all. If you accelerate yourself to such an extent that the heart jumps out of the chest, the organ will be overloaded, and own forces won't last long. It turns out that small loads are ineffective, and overloads are dangerous, and can lead to pathologies of the cardiovascular system.

How to find the golden mean?

It is easy to measure the heart rate during cardio training and maintain it at the required values, as well as a reasonable approach to the choice of exercises, for which you should master the basic knowledge and basic training skills.

Many will say, “Oh! It's so complicated, calculations, calculations .... ", and they will leave this idea. As "experienced" trained people say, counting the pulse will be needed only for early stages training, in the future everything will happen on an intuitive level, and the person will feel when it is necessary to add intensity, and when, on the contrary, to reduce the pace of training. So don't worry!

Another disappointment awaits those who wish to lose weight "selectively". I often hear - I would like to remove the sides and the stomach, the rest suits me. Everything will be thin! And the face, and hands, and first of all - the breasts of women. You should be prepared for this. If the goal of losing weight is not worth it, a supportive half-hour session a couple of times a week is enough. To lose weight more in specific areas of the body, you should focus on exercises that work on that specific part of the body.

General recommendations for doing cardio training at home

• Before starting training, go through a medical examination, at least - a therapist, an ECG, general blood and urine tests to get "go-ahead" for classes;
• Get a heart rate monitor - an important gadget for effective and safe exercising;
• If there is no heart rate monitor, the pulse should be read on the radial or carotid artery for 15 seconds and multiply the result by 4. Reading the pulse for 1 minute is not informative, because. heartbeat quickly returns to the physiological norm when classes are suspended;
• Allocate a specific place in the house or apartment for training;
• Use a special rubberized exercise mat;
• Be sure to ventilate the room before each lesson;
• Do not start physical activity on a full stomach - about 1.5 hours should pass after eating;
• During training, you can drink clean water in small sips, but only to eliminate dry mouth;
• To improve your mood and increase motivation, turn on your favorite rhythmic music;
• It is desirable that the selected set of exercises allows you to include all muscle groups in the work;
• Breathe through the nose. It is allowed to inhale through the nose and exhale through the mouth;
• Rest between exercises can be a maximum of 40 seconds;
• Try to keep the CCC rate at 60 to 80% of the maximum allowable. The average heart rate for most people is 130 beats/min;
• Count the number of calories eaten and normalize your diet. Without compliance healthy eating There is no point in doing cardio.
• You can eat after a workout in about an hour and a half.

How to calculate individual heart rate?

In the first weeks of training, you should not allow the rise in heart rate to more than 60% of the maximum. Those. workouts should be medium in intensity. In the future, the intensity of classes is increased and the pulse is kept at the level of 70-80% of the maximum.

Allocate 5 pulse zones, which are normalized as a percentage of the maximum rate. Maximum allowable level pulse is defined as follows: 220 - age. Depending on the goals of cardio training, choose your heart rate zone:

Name of the heart rate zone	% of maximum heart rate and heart rate	Workout duration/min	Characteristic
Aerobic		20-40	A very weak load, which leads to a general strengthening of the body, acceleration of metabolism. Recommended for beginners.
fat burning		40-80	Low muscle load, accompanied by light sweating, which increases overall endurance. Recommended for everyone with frequent, low-intensity workouts.
Strength Endurance		10-40	Improved aerobic power. mild muscle fatigue and easy breath. Sweating is average. Recommended for everyone with medium-long standard workouts.
heavy		2-10	Increased aerobic endurance. A workout that is accompanied by shortness of breath and muscle fatigue. Recommended only for experienced athletes and bodybuilders.
Maximum		Less than 5	Development of sprint speed. Exercise to the limit, with great muscle fatigue and short, heavy breathing. Recommended for experienced athletes with good training.

The frequency and duration of classes

It doesn’t matter where the classes take place, at home, on the street or in the hall, their duration should be 40-60 minutes. Cardio workouts for weight loss start working from the 30th minute from the start of classes, and in the first half of the lesson, the supply of glycogen from the muscles and liver is consumed.

An organism that has “stored” fat is very reluctant to part with it. Fat is a unique energy-intensive substance, 1 gram of which is equivalent to 9 kcal of energy, so it is very difficult to lose it. Just after a half-hour workout, fatigue sets in, which is nothing more than a consequence of wasting glycogen depot. Many people consider this an indicator that enough is enough, there is fatigue, which means that a sufficient load has already been received, and they stop exercising. And this is a gross mistake. You should overcome fatigue and continue training.

To obtain a fat-burning effect, you should train 2-3 times a week - low-intensity workouts lasting 50-60 minutes have the greatest effect. You should not go for records right away - they start with 5-10 minutes of classes and gradually increase the time to an hour.

In order to simply keep yourself in shape and tone, 20-30 minutes of training 2-3 times a week is enough.

Catering before and after classes

The goal of "cardio" is targeted fat burning, which is impossible without following a diet after cardio training and before it. Before class, you can eat easily digestible proteins (cottage cheese, lean meat, yogurt, eggs) and slow carbohydrates that have a low glycemic index (whole grain cereals, brown rice, whole grain bread and pasta, vegetables, etc.).

After class, preference should be given to protein foods, such as lean meat, skinless poultry, lean fish, fermented milk products up to 4%, and vegetables.

Home Exercises

Cardio workouts for burning fat at home are available to everyone. The main, practiced exercises can be conditionally divided into ratings by the number of calories burned, and therefore by efficiency. However, the same exercise cannot be done during the entire 30-40 minutes of training, so it must be a complex!

Name of exercise/action	Approximate number of calories burned per hour (based on 85 kg of weight)	Execution technique
Full push ups		Take an emphasis lying on the floor, hands shoulder-width apart, and feet about the width of the pelvis, toes rest on the floor. On inhalation, release the body down, bending the arms at the elbows. It is very important to keep the body straight. The tip of the nose touches the surface of the floor and as you exhale, you should take the starting position.
Explosive pushups Upper body and arm workout		The starting position and lowering of the body are similar, make the separation from the floor intense, so that the palms come off it. Land softly in starting position.
Squats Strengthening thigh and calf muscles		Stand straight and put your feet shoulder-width apart, spread your arms to the sides or hold them on your belt. While inhaling, squat down, bending your knees so that the leg rests on the entire foot. At the moment of squatting, hands can be extended forward (to maintain balance). As you exhale, slowly return to the original position.
jumping rope Elimination of fat deposits from the thighs and buttocks		One turn of the rope - one jump. Rhythmically bounce on toes and land on them as well. Legs slightly bent at the knees. Approximately 120-150 jumps per minute.
Abs training Eliminate belly fat and strengthen the muscles of the upper, lower and side abs		Upper Press: Classic crunch: lie down on the mat with your knees bent and your arms behind your head. While exhaling, raise the body by 30 cm, hold it for 2-3 seconds and lower it while inhaling.
		Lower press: Lie down on the floor, as in the previous exercise. Tighten your abs and lift your pelvis while straightening 1 leg. Lower your torso. Then do the same for the second leg.
		Side press: Lie on the floor, legs bent at the knees. Fix upper part torso and start throwing legs from side 1 to side 2, making sure that the press works as much as possible.
Burpee This is one of the most popular high intensity multi-functional exercises. Training of all muscle groups		Squat down with your palms on the floor, jump back with your feet, push up 1 time, return to the sitting and jump up.
Climber/rock climber The main load on the thigh muscles. The muscles of the chest, shoulders are also involved.		Take an emphasis lying down, without lifting your feet from the floor, pull your right knee to chest. Then jump, changing legs in the air, moving the right foot back. The exercise is repeated at the same pace, with a change of legs.
Running in place Musculoskeletal training		Take a starting position, the stomach is tightened, the body is straight. Start running in place, placing your foot from heel to toe. During the run, the arms are bent at the elbows. Variations: raise your hips high; perform whipping of the legs; place your hands behind your head.
jumping out Training of the musculoskeletal system, leg muscles.		Put your hands behind your head, sit down and jump up with all your strength, continuing to keep your hands behind your head.
Dancing A pleasant workout for the whole body, especially the leg muscles		Any rhythmic dance to your favorite music.
plank Strengthening the muscles of the back, abdomen, hips		Take the starting position facing the floor covering with emphasis on the forearms and toes. Align the body, look down. Tighten the abdominal muscles and hold the "bar" for the required period of time.
Bike Work with oblique and rectus muscles of the abdomen, back and hips		Lie on the floor, press your lower back to the floor, put your hands behind your head without straining your neck. Raise your legs so that your thighs are perpendicular to the floor and your shins are parallel. Start pedaling slowly, then pick up the pace a little and stick to it. It can be complicated by twisting, understanding the body to the left and right.
Stair walking Strengthening the muscles of the buttocks, lower legs, thighs		Climbing the stairs at the same pace, you can through 1 step.
Classical walking endurance training		Rhythmic walking at the same pace, for example, around the stadium.

Effective cardio training complexes for weight loss at home

Depending on the level of preparedness, 2-6 rounds (sets, approaches) are performed. Do not forget that the rest between exercises is short, 10-40 seconds.

Warm up, 5-7 minutes

An obligatory element, preparing the body for the load: deep breaths and exhalations, torso tilts, turns, swings with arms and legs.

Complex 1

• Burpee 10 times;
• Full push-up 15 times;
• Climber 20 times;
• Bicycle 30 times;
• Plank 45 seconds.

Complex 2

• Running on the spot 5 min;
• Skipping rope 4 minutes;
• Climber 2 minutes;
• Squats 30 times;
• Full push-up 15 times.

Complex 3

• Explosive push-ups 15 times;
• Burpee 20 times;
• Climber 30 times;
• Press 20 times;
• Squats 15 times.

In principle, according to your preferences, you can combine all jumping and running exercises, try their variations, diversify them. For example, jumps can be done in place, with and without a rope, on one leg, with hands clapping, legs apart and together, legs back and forth, etc. You can combine jump, sit, push-up. The main thing is to do everything at a fairly intense pace, rhythmically, controlling your breathing and not allowing yourself to rest for a long time after doing the exercise. To better keep the rhythm, you should alternate the levels of difficulty of the exercises.

Cardio for weight loss in the gym

The most popular "cardio" machines are the exercise bike and treadmill, the stepper and ellipsoid are slightly less popular. Modern sports equipment is endowed with intelligence, so installing the right program is not difficult. If it is possible to purchase home exercise machine- you should not refuse it, it is really a good investment in your own health and the health of other family members who can also work out.

Contraindications

You can not carry out cardio loading in the presence of:

• SARS;
• Furunculosis;
• Angina;
• Exacerbation of chronic diseases;
• Ulcers of the duodenum and stomach;
• Thrombophlebitis;
• Acute allergic processes;
• acute pain;
• hypertension;
• Menstruation (first days);
• uterine bleeding;
• pregnancy;
• Severe somatic pathologies;
• With severe fatigue, after stress.

In conclusion, we note that before, during and after classes, you need to monitor your condition. Unfortunately, hidden health problems can appear during cardio training, so if you feel worse, you should stop exercising and consult a doctor.

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1. Improving the functioning of the heart. The heart muscle should be tensed in the same way as the others. A regular and controlled increase in the load leads to an improvement in the process of pumping blood and a decrease in the heart rate at rest.
2. Lung health. Thanks to cardio loads, the muscles involved in the breathing process are strengthened. As a result, the work of the lungs is simplified - it becomes easier to breathe.
3. Improvement in blood pressure. Aerobic training increases the number of red blood cells that provide oxygen transportation. Exercise lowers cholesterol levels, helps burn calories and keep blood vessels in good condition.
4. Improvement. Exercise increases the metabolic rate. This responds by quickly melting accumulated body fat and preventing the appearance of new reserves.
5. Improvement of the hormonal background. Aerobic training promotes the production of hormones that prevent the appearance of depressive states. Psychologically, life becomes easier - it is easier for a trained person to endure stress.
6. Deep sleep. People who practice regular cardio fall asleep faster. In addition, their sleep is deeper and better - thanks to the balance of sleep phases, the body is fully restored.
7. Improved bone health. Half an hour of cardio several times a week increases bone density. This is especially true for older people. A very common cause of hospitalization is a hip fracture. Strong bones improve sad statistics.
8. Prevention of diabetes. Aerobic exercise improves the ability muscle tissue process glucose. Thanks to the exercises, the blood sugar level is maintained at the proper level - the number and amplitude of its jumps are reduced.
9. Stamina Boost. For many athletes, this is the main reason. Cardio training increases the body's ability to store energy and use it sparingly.

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When losing weight

The mechanism of losing weight is based primarily on the body's ability to store quickly available energy. The body takes such energy from carbohydrates, and stores it in the form. To begin to melt fat, you must first use up glycogen, which is stored in the muscles and liver.

For this reason, effective cardio training must be either long or intense (interval). In a fat-burning context, it is best to give yourself an aerobic load immediately after an anaerobic one - after strength training, where glycogen is depleted. Another a good option- in the morning on an empty stomach, when glycogen stores are also depleted.

Example. Many run regularly. But their run lasts 20-30 minutes. The intensity when jogging is low. During this time, the body manages to deplete glycogen stores, but does not have time to get to fat. With the first meal, glycogen stores are replenished. To get a fat burning effect, you need to jog for at least 40-50 minutes.

With any cardio load, it is imperative to eat right. Can't get without slender body. Yes, a deficiency is theoretically possible with an illiterate diet. But at the same time, it will be quite difficult to count, and a constant feeling of hunger is also very likely, since if the entire diet consists of fast food or sweets, it will not be large. Eating the right foods with plenty of protein and complex carbohydrates will keep you full all day long and full of energy.

Important! Cardio training and proper nutrition go hand in hand.

What does science say?

Which is more effective - cardio or strength training? A group of researchers gathered test subjects and divided them into 4 groups:

• control;
• performing 30 minutes of walking 5 days a week;
• training for half an hour on simulators 5 days a week;
• mixed - those who practiced 15 minutes of strength training and 15 minutes of aerobic training (also 5 days a week).

The experiment lasted 12 weeks. Groups 4 and 3 showed the best results - minus 4.4% and 3% fat, respectively. Strength and combination training proved to be more effective than pure cardio. You can read more about the study.

Equally interesting is a study comparing the effectiveness of aerobic exercise and diet. More than 400 women participated in this experiment, which lasted about a year. As in the previous case, the participants were divided into 4 groups:

• practicing diet;
• doing 45 minutes of light cardio 5 days a week;
• combined;
• control.

Results: a year later, fat loss in the 1st group - 8.5%, in the 2nd - 2.5%, in the 3rd - 10.8%. That is, the most effective strategies were diet and a combination of proper nutrition and aerobic exercise. But what gives cardio training in its purest form? Cardio in itself leads to minimal loss of adipose tissue. If at the same time you have a calorie surplus during the day, you can completely forget about losing weight in the long term.

Let us make a reservation that the experimental loads were moderate. If the training had been less gentle, the results would certainly have been different. But in any case, research shows a greater effectiveness of combining training with diet. More about the experiment.

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Types of cardio training

There are a lot of types of aerobic training - from running to dancing and fussing in the garden. Most popular options:

• walking including;
• low and medium intensity running;
• swimming;
• a ride on the bicycle;
• circuit training;
• step aerobics;
• jumping rope;
• orbitrek training.

Do not forget to make sure that the pulse does not go into the anaerobic zone (over 80% of the MHR). This indicator is quite easy to achieve for poorly trained people with, for example, intensive circuit training.

Relationship various kinds calorie loss cardio is shown in the table (indicators in kcal burned in 30 minutes):

Type of cardio	With an athlete weighing 55 kg	With an athlete weighing 70 kg	With an athlete weighing 85 kg
Running (10 km/h)	375	465	555
jump rope	300	372	444
exercise bike	210	260	311
Step aerobics	210	260	311
Ellipsoid	270	335	400
rowing machine	210	260	311
Swimming	300	372	444
slow aerobics	165	205	244
Intensive aerobics	210	260	311
crossfit	240	298	355
water aerobics	120	149	178
Hatha yoga	120	149	178
Walking at a leisurely pace (4 km/h)	83	105	127
Walking at a brisk pace (6 km/h)	121	154	187
Circuit training	220	280	340

Which workout to choose?

The choice depends on the initial state of the person and the tasks that he sets for himself. The most popular option is running. But it is not suitable for those who suffer from too pronounced fullness. Big weight creates pressure on the knees - after a while there is a high probability of serious problems.

Regardless of potential problems, you need to choose based on the effectiveness of training, which the table above demonstrates. Most effective options of those given are jogging, elliptical, swimming and jumping rope.

The choice is also tied to the abilities of those involved. Going to the gym or running in the park different reasons not available to everyone. In this case, home workouts are preferable.

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What is important to consider when doing cardio at home? The same aspects as in other cases - tracking the pulse, accounting for lost calories, taking care of the joints. If there is no heart rate monitor at hand, you can focus on breathing. When too high load it will go astray - it will be difficult to talk.

There are a lot of exercises in the arsenal of a home athlete. For example:

• Running in place is a good alternative to regular running. “Run” with intensive trampling from foot to foot, with alternate knee raises, with heels touching the buttocks - diversify the training.
• Jumping in place - Alternate fast, shallow jumps with squat movements.
• - crossfit exercise.
• Elements and dances.

It's great if you have an exercise bike at home. Without taking up much space, it will help to cope with overweight and other problems that fall within the "competence" of cardio. The abundance of aerobic exercises leaves no reason to refuse cardio loads - you can do it in any conditions.

Contraindications

Cardio training is contraindicated in people who have had a stroke or heart attack. You can not load the heart and those who suffer from high blood pressure. In their case, only light gymnastics.

Before you start training, be sure to take into account the condition of the joints. Herniated discs, sore knees, recent surgeries or fractures are reasons to approach the issue very carefully. Asthmatics and people suffering from obesity should also consult a doctor.

You can not train with:

• SARS;
• acute allergies;
• menses;
• stomach ulcer and 12 duodenal ulcer;
• exacerbation of chronic diseases.

In addition, the intensity with which experienced athletes work is contraindicated for beginners. You need to start with light loads, gradually increasing them and your level. In this case, you need to remember the range of heart rate.

Life modern man very saturated. Hard work, travel, parties, shopping and many other events. There is no time left for the gym. But that doesn't mean we should forget about slim figure. An excellent way out is home cardio training for burning fat. A well-thought-out training program will save time and money, lose weight, and get an excellent mood.

Cardio is a physical activity that focuses on the cardiovascular system. This effective method saturation of the body with oxygen. Cardio exercises are practiced professional athletes, and adherents healthy lifestyle life. The convenience of this kind of physical education is that you can do it at home, at any time. free minute. Cardio exercises are very useful for the heart muscle, blood vessels, muscles and bones. They are beneficial for the psyche: they relieve stress, promote a good and restful night's sleep.

There are many types of cardio workouts. This:

• walking;
• jogging;
• ski trips;
• a ride on the bicycle;
• swimming in a pond or pool;
• cardio.

You can choose any type or combine depending on the season and weather conditions.

Benefits of home workouts

Many people think that Gym – the best place for cardio. But the halls have certain disadvantages:

• many spend time talking instead of sports;
• not everyone knows how to use the simulators correctly;
• it is likely that without the basics of execution technique, you can get injured or sprained;
• a small category of people cannot practice with full dedication in the gym;

The activity on the simulators is more artificial than real. Often a girl leaves the gym with the confidence that she burned 800 calories in 80 minutes, because those were the indicators on the machine screen. In fact, she worked very little. Of course, simulators can be used, but they should complement independent physical activity. Cardio training at home allows you to increase control over your own body, expand the range of motion. Exercise load can be calculated for any level physical training. Aerobic exercise burns more calories because maximum effect is obtained from the repetition of the same action, which is why walking or light running is so good and common among those who strive to keep themselves in shape.

Cardio training program

For best result a cardio training program should be drawn up. It consists of exercises proper diet. The truth is harsh - cardio training at home should last from 45 minutes. Five or six sessions are required per week.

Here is a short plan:

• no equipment;
• warm-up;
• 45 seconds rest;
• steps to the side;
• sliding steps to the side;
• warm-up of the knee joints;
• lunges on opposite legs;
• jumping to the side;
• twisting on a gymnastic rug;
• squats;
• warm-up of the shoulder and elbow joints;
• body lifts from a lying position;

The Internet offers a lot of examples of exercises, just search for “cardio training at home video”. There are videos of professional trainers that offer options cardiovascular training mountain climbing, strength training for the whole body, interval training. Beginners can choose for themselves a course without jumping, exercises in a lying position, Pilates for the buttocks and thighs. As a special option for weight loss, you can choose cardio training to burn fat. Video courses involve not only weight loss, but also raising the overall tone of the body. The cardio training program includes drinking enough clean water.

Losing weight is not easy, it takes time and effort. Losing more than a pound a week is risky for your health. The best option is to lose weight by 1 kg per week with a daily menu of 1200 calories. With low-calorie diets, the body is deprived of many essential substances, the metabolism slows down. To draw up a specific cardio program, you need to consult a doctor and trainer.

To lose a pound of weight, you need to create a 3,500 calorie deficit. This means you need to burn 3,500 more calories than you eat. A concrete example: a half-hour walk eliminates 120 calories. To lose half a kilo, you need to walk more than two hours every day for a week. For most working people, this is unacceptable. The way out is physical exercises at home and a decrease in calorie intake. For example, replacing mayonnaise with mustard, and sweet fruits with yogurt, can reduce the energy value by 250 calories per day. This would require an hour of walking or half an hour of jogging.

There is an opinion that exercising at a slow pace is more effective for weight loss. Many cardio machines have "fat burn" programs that keep slow pace. But this is a misleading impression. At low intensity exercise, the human body uses fat as a fuel source. But the fast pace of movement allows you to use fat stores from deposits, which contributes to weight loss.

Example: Slow roller skating burns 100 kilocalories. 80% of this amount is fat. If you ride at twice the speed on uneven terrain, you can burn 300 kilocalories, 30% of them are fat. Obviously, fast skating destroys twice as many calories and fat.

Faster and harder is not always better. For beginners, it is difficult to maintain a fast pace for a long time. At the beginning of the weight loss program, it is worth exercising slowly. What activities burn the most calories?

“Increase the load and you will burn 1000 calories per hour!” Such bold appeals can be seen in ads on treadmills, "ladders" and other cardio machines. This is true. It is possible to burn 1000 calories in an hour of exercise by squeezing the maximum out of the machine ... if a biorobot is training. A real person, especially a beginner, can hold out at a similar pace for 30 seconds. 3.8 calories will be eliminated, and then the doctors will carry away the exhausted body on a stretcher.

Available The best way: Select an action that can be sustained for 10-15 minutes. Running burns more calories than walking, but if a person gets tired after a half-hour run, feels pain in the knees, it is better to continue the workout by walking.

Cardio workout at home

Cardio workouts are applied in different ways. They can be used to burn fat or strengthen a specific muscle group. This kind of exercise is a good variety for rather monotonous strength training. The range of fitness levels is very wide. There are various exercises aimed at the press, oblique abdominal muscles, back muscles. The load can be increased intentionally by wearing a weighted vest or adding dumbbells. You can reduce the intensity - move more slowly than sports videos show, take extra breaks.

Workout structure:

• Warm up;
• Multiple groups different exercises, three in each;
• 40 seconds exercise, 10 seconds rest;
• Each group of exercises is repeated twice.

If you start with light exercises, then a separate warm-up is not needed. Reloading and stretching is best done at the end.

A cardio training program can spread the increase in exercise intensity. As a rule, in the first week they train for 15 minutes a day, alternating high and low loads, for five minutes. In the second week, you can increase the length of classes up to 20 minutes. The third and fourth weeks involve 25 minutes of classes. Increasing the duration of training every two weeks for 10 minutes, they reach 45-50 minutes. This is the optimal length of cardio workouts.

You can train at intervals. You can define for yourself one interval of work and one - rest. It is permissible to perform a full cycle of exercises or alternate it with strength exercises. It is convenient to use a timer here. The big advantage of cardio is that it can be done with little to no equipment, just with body weight. You can independently adjust the intensity of the workout, choose which part of the body you need to work on more.

A full cycle includes jumps in place, push-ups, squat half-jumps and leg swings. An excellent type of home cardio machine can be a regular skipping rope. It is fun to train with a rope, you can come up with your own style, jump with “scissors”.

You should also alternate between cardio and power training. You don't have to do the exercises right away. But fat-burning cardio should be at the top of your weight loss program. Even if a person is very out of good physical shape, exercises that increase the heart rate by 50 percent of the maximum frequency will help him become leaner. The maximum frequency is the difference between 220 and the age of the athlete. For a person of good physical shape, you can calculate the upper and lower limits of the pulse rate. To do this, the maximum frequency is multiplied by 0.65 and 0.85. These numbers are divided by 6, resulting in individual frequency limits.

Possible exercises for cardio training

Marching;

Sliding steps to the side;

High leg swings.

Jumping in place;

Walking in place with shoulder movement;

Pendulum exercise.

Exercise "pump";

Mahi legs;

Intensive walking in place.

Mahi hands to the sides;

Standing forward bends + squats;

Side jumps.

Raising the knees, alternating with the rotation of the body;

Tilts to the side with a touch to the toes.

These exercises are enough for all major muscle groups. Experts recommend alternating cardio with strength exercises and stretching.

If at first pain in the muscles is felt, you need to slightly reduce the intensity of the exercises. Less stress on the muscles will allow them to quickly restore their tissue.

A common mistake many beginners make after a long break is to “make up for lost time” with long sessions. Another mistake is to take too many “days off” and skip workouts if you feel muscle pain. It is better to convince yourself to endure the pain and do not exercise so vigorously. Slimness is not achieved quickly, it is a long and hard work.

Cardio exercises after strength training

Exercises that are useful for the respiratory and cardiovascular systems are actively used by bodybuilders and weightlifters.

Cardio for strength is:

• decrease in krepatura (pain in the muscles);
• active saturation of blood with oxygen;
• removing toxins from the muscles after strength training.

Reasonable bodybuilders prefer to alternate cardio and strength exercises Thus:

• 5-7 minutes of aerobic warm-up;
• regular strength exercises
• 5 minutes of cardio after strength training.

It can be walking on a treadmill, not intensive use of an elliptical or exercise bike. It is also recommended to conduct cardio sessions for half an hour on days free from strength training.

Cardio training at home is the best way to heal the heart, lose weight without losing muscle mass, and increase overall tone. Having defeated physical inactivity, you can greatly increase life expectancy, make your everyday life bright and interesting.

In this article, I will talk about how to provide yourself with a complete workout by doing cardio exercises at home. I will deliberately not mention such cardio equipment as a treadmill or an exercise bike. Since the owners of this wonderful sports equipment and so they can easily create for themselves aerobic loads of any degree of complexity.

We will talk about how to make your cardiovascular system work more intensively without additional devices, increase endurance, and, of course, start the mechanisms for burning subcutaneous fat. Doing cardio exercises at home is not at all difficult, the main thing is to follow the rules, and then the result will not be long in coming.

Briefly about the effectiveness of aerobic training at home

Before giving specific exercises, I will make a brief digression about what cardio training is and why it is needed.

Aerobic exercises (cardio exercises) are those exercises that use the energy received by your body through aerobic glycolysis. That is, energy is released when carbohydrates and fats are broken down in the presence of oxygen.

According to the degree of value for the body - proteins are in the first place, then there are fats, and then - carbohydrates. Accordingly, it is carbohydrates that he will spend in the first place. And until it is spent, it will not be accepted for fats.

In order for the fat-burning effect of aerobic training to manifest itself, it must last at least 20-30 minutes. During this time, the glucose accumulated in the muscles will be used up, and your body will have no choice but to part with the subcutaneous fats carefully stored for a rainy day.

How long should a cardio workout be at home? The answer is: if you haven’t worked out before or you had a big break, you shouldn’t immediately train for more than an hour. In other words, 45-60 minutes will be enough for you. For advanced participants, the training can be extended up to 90 minutes. You no longer need it - create too much stress for the body, which, of course, will not lead to anything good.

Rules for performing cardio exercises at home

Cardio or aerobic exercise at home should be chosen based on the size of the training area (your home gym).

Here are a few rules for successful cardio training at home:

• We take care of the joints. Exercises related to impact load on the legs (running, jumping, etc.) should be performed in sneakers (yes, we don’t jump barefoot on the laminate) or by laying a soft rubber non-slip mat. Take care of your joints and peace of neighbors below.
• Music. Take care of the musical accompaniment in advance. Turn on loud fast rhythmic music, cheer up and you can start!
• Diversity. Combine different aerobic exercises, alternate them and do different variations, since doing the same thing for an hour is not very interesting, and it is important to enjoy the workout to achieve the effect. Choose a few exercises and do them in sets. Try to include the muscles of the whole body during training, add hand movements to jumps, etc.
• Pulse. Remember that for effective cardio training you need to raise the heart rate to the level of 60-80% of the maximum. This value is calculated by a special formula, depending on the age and heart rate at rest. It is also worth considering physical form exercising.

In this article, I will not dwell on the calculations, I will simply say that for most women 20-40 years old, without physical restrictions - optimal frequency heart rate for fat burning is in the range of 120-145 beats per minute.

What to do if there is no heart rate monitor? Check yourself as follows - with a good cardio load, it will be difficult for you to talk (breathing will go astray). If you can easily talk to your girlfriend on the phone while running or jumping, you are not exercising, but simply wasting time.

Aerobic exercise at home

Below I will list the main aerobic or cardio exercises that you can safely perform at home. Don't stop at just one, mix and match basic exercises create the perfect workout for you!

1. Running and jumping

The small size of the apartment does not always allow you to run in the traditional sense of the word. Therefore, running in place is the best way out. It is important to perform the exercise here - lazy trampling from one foot to another will not give an effect. Movements should be energetic, as if you are training in the gym under the vigilant gaze of the most severe coach.

• Running on the spot (classic). This exercise is good to start with. home workout. Run to the pace of the music, help yourself with your hands, work intensively with your elbows.
• High knee run. Without slowing down the pace of running, raise your knees as high as possible. Bend your arms at the elbows and put your palms forward. Knees touch palms.
• Running with an overlap (when running with the heels, we touch the buttocks). Place your palms on your waist or clap above your head.
• Jumping in place. Alternate small fast jumps and deep squat jumps. Do jumps - legs together and legs apart. When legs are together, lower your arms down; when apart, clap above your head.

2. Jump up

Jumping is a complicated version of jumping. This exercise should be performed in several approaches, alternating with running or simple jumps or other less energy-intensive exercises. Jumping is great option high intensity cardio at home, as this exercise does not require a lot of space.

• Keep your back straight, feet hip-width apart. We do a deep squat, touch the floor with our hands, jump up sharply, reach for the ceiling with our hands. We land softly on slightly bent legs and again go into a squat. Do this exercise as many times as you can. Jumping not only gives an excellent load on the cardio system, but also tone the muscles of the legs and buttocks.

3. Jump-ups lying down

This is a variation of the previous exercise, during which the abdominal muscles receive an additional load.

• Starting position - standing straight, legs slightly wider than shoulders. On the count of times - we squat down, put our palms in front of us on the floor. On the count of two - we transfer the weight to the hands, jump back with our feet, take the emphasis lying down. On three - with a jump we return the legs to the hands. Four - get up (return to the starting position). This is one repeat. You can make this exercise more difficult by adding jumps up.

4. Kicks

Kicks came to fitness from kickboxing. They can be performed forward, backward or to the side.

• Starting position - feet shoulder-width apart, knees slightly bent, arms bent at the elbows, palms clenched into fists at jaw level (imagine that you are defending yourself). We beat forward and backward with the heel (the foot is shortened), with side impact- you can beat with a leg lift. Perform several strikes in each direction. Do not unbend your knee in the final phase of the impact to the end, so as not to inadvertently injure yourself.

When performing kicks at home, it is important that there are no children, cats and various fragile objects nearby. The exercise must be performed with a good amplitude, putting all your energy into each beat.

5. Elements of aerobics, step aerobics, dancing

As the name suggests, these fitness workouts are primarily focused on cardio. If you have ever done aerobics or step aerobics - just choose any exercises and do them at home to the music for your pleasure.

By the way, on our website there are articles on the basic steps of aerobics and step aerobics. You can also check them out:

Well, if you've already worked hard enough, done a few sets of jumps, ran and kicked the figurine off the shelf when you performed kicks, or if your favorite song just started playing - relax and dance a little!

Immediate effect of cardio training

At the end of the article, I will say a few words about what effect you will feel immediately after training. Blood flow to tissues and organs will increase, you will cheer up, metabolism will speed up, mood will improve and lightness will appear in the whole body.

The aerobic exercises given in the article will help you create a complete cardio workout for yourself at home. Exercise at least 3 times a week and after 4-5 workouts you will notice how the figure begins to tighten up. After a month, take a look at yourself in the mirror - you will like it!