Many persistently rock the press, dreaming of a beautiful embossed tummy, and do not understand why they do not achieve results. The fact is that most of the problem is not that there is no muscle tone, but that the stomach covers the layer of fat that hides the muscles from those around them. Pinch yourself under the navel: if the fold is more than 1,5-2 cm, this indicates that you need to burn fat, and then have to do power exercises for the press. How to do it? You will be helped by cardio for weight loss!
Why cardio training is effective for fat burning?
For weight loss cardiovascular benefits are indisputable. The fact is that it is during intensive physical exertion that does not use additional burden, there is active ventilation of the lungs and training of the cardiovascular system, metabolism improves and fat burning is intensified. It is the program of cardio training, especially - combined with proper nutrition, in the shortest possible time will return to your body harmony. After the fatty deposits have been eliminated, it will be possible to do strength training and give the muscles a relief.
Many are interested in how to burn fat on the abdomen or hips. However, in fact, local fat burning is impossible: when you are fuller, you will grow heavier on the basis of your body type, and weight loss will also occur. That is, it is impossible to lose weight only in the stomach, or only in the hands. You will lose weight evenly, approximately in the same sequence in which you gain excess weight. However, effective cardio, unlike many others, contributes to the burning of fat, which means that in any case your problem will be eliminated.
Types of cardio: Choose your own!
The program of cardio training for weight loss can be completely different. The important thing is that you should like it very much - only so you will not leave it halfway and achieve the desired results. That's why we offer a choice of several options, each of which is equally well suited as a cardio for weight loss:
- Running (fit and running on the spot, and cardio on the treadmill, and classic jogging). It is necessary to distinguish between cardio training and aerobic exercise . A dimensional half-hour run is an aerobic exercise, useful, but not so much. To turn a run into cardio, you either need to put a good bias on the treadmill, or run at a very fast pace, sometimes turning to a restoring step, that is, running then dispersing, then slowing down. The fat burning process will only start in 20 minutes, which means that jogging shorter than 30 minutes has no real benefit for fat burning. It is most effective to be engaged in the morning on an empty stomach or to arrange cardio after a power training.
- A bicycle or an exercise bike . One of these methods you can use at any time of the year. It is believed that such a load is ideal for those who have the type of the figure "pear", and the main problems are with the hips and buttocks. Indeed, if you are an "apple" and your problem is a stomach, the effect will not be so fast, but it will also work. Twist pedals are also recommended then accelerating, then slowing down at least 30 minutes 4-5 times a week (for fast results).
- Step aerobics, stepper, running up the stairs . Of course, it's best to go to the club three times a week to train on the step, this will give excellent results, because you will be looking for a professional coach. If there is no time, you can buy a home stepper simulator or just run for 15-20 minutes a day up the stairs. In addition, you can conduct step-training at home on the training video, presented below the article.
Perhaps the most affordable morning cardio training is jumping rope, because all you need is 30 minutes of time and, in fact, a rope. Of course, once you jump half an hour you can not, start with training for 5-7 minutes with interruptions. Change the technique, turn on loud music and always wear sneakers.