Cardio workout at home

Cardio is a sport where you train for endurance heart ("cardio"), lungs and increase the overall endurance of the whole body. At the same time cardio training is a necessary attribute of any weight loss program, because it is during such activities that glycogen (energy storage form) is burned, and only after its expiration can it be talking about burning fat.

Cardioversion can mean any active sport: running, swimming, skiing, biking and exercising on simulators. If you do not have the opportunity to practice at the fitness center on the simulators, or visit the sports sections, we will help you to choose the right cardioversion at home.

Count

For the effectiveness of training, the duration of cardio training should be at least 20-30 minutes (during this time, glycogen is burned), and ideally - up to an hour. We must count the pulse, because only with a certain number of heartbeats, training will benefit.

In order to lose weight and burn fat reserves, your pulse during cardio at home should be equal to 60% of the maximum. And to increase the endurance of the heart and lungs - 70-80%.

How to calculate maximum heart rate?

For men: 220 - age

For women: 214 - age

However, for beginners, this limit should be lower and during cardio training the maximum score we divide by 1.5.

Cardio home

For cardio workouts at home you can, how to purchase a simulator, and do it without it. Ideal exercises for cardio training will be aerobics, tai-bo , dancing, classes on the step platform. The only rule is that your training should start with a warm-up, consist of strength exercises, after which you must necessarily stretch. You can run on the spot (but it is unlikely that you will be able to do it for 20 minutes) or jump on the rope, it is best, of course, to conduct training in the fresh air.

Classes in the morning

You can not give in the morning too much stress on the heart, because he also needs time to wake up. However, this does not mean that morning cardio training is harmful. On the contrary, a 20-30 minute run in the morning is more effective than any other occupation, burns fats, since all the glycogen has already been consumed during sleep.

Frequency of lessons

In the beginning, you will have 3-4 workouts a week. To restore and grow muscles also need time, this is, on average, 1 day. Do not exercise more than an hour at a time, prolonged training (3-4 hours) is very depleting the body, as a result, a starving body will begin to draw protein from the muscles.