Cardio training

Training can be divided into 2 main groups: power and cardio training. If the first are aimed at strengthening the muscles, increasing their strength, then cardio loads perfectly strengthen the cardiovascular system and develop endurance.

Cardio and weight training

Many wonder when it is best to do cardio: before or after weight training. Experienced athletes recommend doing cardio after training. Since there is no glycogen already in the muscles, the body will take energy from the adipose tissue. The greatest fat burning begins from about the 20th minute, so cardio training should last at least 20-30 minutes. For those who want to lose weight intensively and reduce the fatty layer of cardio, it is recommended to do it on an empty stomach, approximately 40-50 minutes.

For the best fat burning, you should monitor your cardio pulse. It should be 60-70% of your maximum heart rate, which is calculated by the formula 220 minus your age, where 220 is the maximum permissible pulse for a person. For example:

220 - 26 = 194

194 * 0.7 = 135.8 - the upper boundary of the pulse corridor.

194 * 0.6 = 116.4 - the lower boundary of the pulse corridor.

This is how you get the best result from the cardio load.

Cardio Trainers

If you are in the gym for the first time, then maybe you will be puzzled by the choice and try to find out which cardio simulator is more effective: a treadmill, an exercise bike, a stepper, etc. Each gives a load on different muscles, but, as already mentioned, if your goal is to perform cardio exercises for weight loss, it does not matter which simulator you choose, the main thing is to monitor your pulse. As a rule, modern simulators are equipped with the necessary sensors, so on the monitor you will see all the indicators and you can easily adjust the load so that the pulse rate remains in the desired range. An alternative option can be a heart rate monitor, which is very easy to find in a sports store. It is also good that you can monitor the effectiveness of training during the morning or evening jogging outside the hall.

Separately it is worth mentioning cardio running on the simulator or on the street. This type of training can be carried out as in the classical version, choosing a comfortable pace and sticking to it throughout the entire distance, and give preference to interval running. The effect of cardio running in the second variant is more effective and allows you to quickly develop not only endurance, but also increase your speed indicators. Interval running (the alternation of distances that you travel with the maximum speed and distances on which you rest) is the basis for the training of professional athletes, but you can also safely include them in your schedule.

The cardio exercise bike is very popular in the hall, many like it more than a treadmill. Yes, it will add variety to your workouts and give the desired effect, but if you have the opportunity to purchase or rent a bicycle, you probably will not want to return to its analog in the hall. In addition to the fact that the picture in front of you is constantly changing, and you can visit very picturesque places, such trips spend much more energy than on the simulator. The terrain is constantly changing, descents are replaced by ascent, pits and other obstacles have to be overcome in various ways, so that your goal to get rid of excess weight will approach faster.

If weight training is not recommended daily, and the muscles need rest to adjust to stress, then cardio loads can be arranged every day and successfully burn excess fat.