What is cardio training. Exercises for cardio training at home. Cardio -training program for weight loss. What is after cardio training

If a person does not have the opportunity or desire to go to the gym, run in the morning in the cold season, then he can easily replace all this with cardio training. Their main advantage is that they can be carried out at home. A properly formed program will help get rid of stress, fat deposits, will support the overall tone of the body.

What is home cardio training

1. No additional equipment is needed to conduct such training, because All exercises are performed only using their own body weight.
2. To begin with classes, you do not need to undergo any training, everyone can begin such training, but only in the absence of serious problems related to health.
3. Cardio training for women is the best way to always keep yourself in good shape.
4. The aerobic type of load has considerable benefit:

• since during the training excess fat turns into energy, the body weight begins to stabilize;
• the heart is constantly trained, which helps to strengthen blood vessels and myocardium, and this prevents the development of heart disease;
• the level of endurance increases, the physical form returns to normal;
• the general immune system is strengthened, resistance to diseases of different types increases;
• resistance to stress and their negative effect on the body as a whole is formed;
• joints, muscles and ligaments are always in working condition, so there are no problems with them.

5. Basically, such trainings are popular among women who strive to create a more perfect figure and want to get rid of fat in different parts of the body. Today, cardio training is the most relevant form of aerobic load.
6. Cardii training at home have their own characteristics:

• it is extremely important that the load is uniform, regular, it is clear that it takes some time, so the class schedule must be thought out in advance;
• it is best to engage in no more than 3 times during the week, and over time try to bring training to regularity of 5 to 6 days;
• try not to make too big breaks between training;
• the overload of the body will also not lead to anything good;
• the optimal time time is half an hour.

7. There is an opinion that aerobic type training contributes to a more effective fat burning than strength classes. However, it is not entirely correct. To obtain an effective result, you need to combine these two types of training. Separately, they will not bring too fast the effect. Their combination will help in the destruction of fat deposits not only in the moments of training, but also during the rest time.
8. It is very important that the training causes only pleasure and pleasant fatigue. If after training there is poor health, pain in the legs and arms, back, then interrupt your classes and go to a doctor’s consultation.
9. To make the training more interesting and easier, try to choose several music tracks, depending on your preferences in the genres. They will help to align the rhythm of movements, give the lesson the desired mood. But loudly melodies should not play.
10. Try to conduct training between 16 and 19 hours. In this period, fat deposits are burned most effectively. If you need to not get rid of fat, but increase the level of endurance, then classes can be carried out in the morning. But at this time, metabolism in the body differs in low speed.
11. Please note that during cardio training there is no increase in muscle mass. These trainings are directed in a completely different direction.

Features of the pulse during cardio training:

• One of the most important parts of cardio training is the control of the pulse. If you do not monitor this parameter, then you can get a lot of problems.
• Before proceeding with such loads, it is important to determine the upper boundary of your pulse. During each lesson, you need to check the pulse frequency several times and control its level.
• The pulse can be calculated independently, but for this you need to have some preparation so that the error is not too large. It is recommended to purchase a heart rate monitor in a store with medical equipment.
• If you neglect the testimony of the pulse, then the myocardium will be too loaded, and if this will happen regularly, then arrhythmia and periodic jumps of blood pressure may begin.
• Please note: it is important that the pulse always amounts to no more than 75% of the maximum value. That is, per minute should be no more than 120 strokes. If you hold the pulse at this level, then you can not be afraid of any problems.

Correct cardio training: Rules

Such trainings are important to conduct strictly according to certain rules. Consider the main aspects and norms.

1. Do only those exercises that will enjoy. Violence does not need to be carried out.
2. If you start training in a good mood, then you can achieve a much greater effect.
3. In order to avoid overloading the same muscles, try to always alternate exercises, working out different fibers.
4. To destroy more calories, change the pace of work all the time.
5. Rest between each of the exercises should be from 30 to 45 seconds, but not longer.
6. For classes, choose clothes made of natural materials, put on comfortable shoes or completely train barefoot.
7. You need to breathe at a calm pace, all the time through the nose. Follow your breath and control it all the time, not allowing him to get down.
8. If classes are held in the room, then first ventilate the room. When conducting classes on the street, then try to go out in normal weather.
9. The best cardio training are those that provide for a combination of training with proper and healthy nutrition, so think about the diet. Eat protein, but dietary food. It includes bird meat, fish, low -fat veal. Use complex carbohydrates. Always eat 2.5 hours before class, but no later. After training, you can take food, only after 40 minutes. What is after cardio training: take something light, like salads from vegetables, so as not to strongly load the body with food.
10. If you deal with force, then there will be no result. Choose what is in the power, and then gradually go on a little more complex exercises. The approach should be rational and serious. Be prepared for the fact that classes should be carried out constantly, and not 2-3 days, because then it makes no sense to even start, because in the end there will still be no result.

Types of cardio training: Descriptions

1. Depending on the purpose of cardio training are divided into several categories:

• therapeutic: in this case, training is used in order to strengthen the heart, increase the overall level of physical shape, get rid of joint problems and spine;
• for weight loss: in this case, girls use trainings to give their figure a more harmonious look. Such training will help get rid of fat in different parts of the body and maintain the resulting form.

2. These types of cardio training imply the performance of the same exercises, but in different quantities. In the first case, it is enough to perform several approaches in one training so that the bones and muscles are in normal condition and there are no problems with them.
3. To lose weight, you need to engage in more intensively, and after achieving the desired result, conduct supporting trainings.

Exercises for cardio training

1. Each training necessarily begins with a warm -up, which lasts at least 10 minutes. It is better to bring to 20. This will help warm up the body and prepare for the load.
2. Next, perform walking in place, while raising the knees as high as possible. You can draw lunges. Only now you can start training. There are many different exercises, but not everyone is considered the simplest and most effective of them.
3. Such cardio training for burning fat will be effective for everyone, they can be carried out as a therapeutic prevention, but with a different intensity.
4. If you physically are at least a little prepared, then start cardio training with 10-15 repetitions for each of the exercises. If the physical form leaves much to be desired, then start with 5-7 times. As a result, you need to bring to 30. Over the course of classes, you need to increase the number of cycles during one training. Start with one.
5. The cardioti -training program allows the exercises in completely any order. They can be combined as it will be convenient.
6. To achieve the maximum effect, the intensity needs, as well as the volume of the training. But this must be done sequentially. At the same time, it is important to follow the mode all the time, then you can lower the pulse level on the same load. As soon as this happens, you can safely slightly increase the severity of the tasks. This approach will help strengthen the heart muscle, lungs, increase the overall level of endurance, as well as get rid of excess fat deposits.
7. Aerobic training of such intensity is shown to those who have heart disease, joint pathologies and spine problems. In this case, it is necessary to go to the doctor to resolve the degree of load before starting classes before starting classes.

Cardio training for beginners

1. Running in one place: it is from this that it is better to continue the training after the warm -up, alternate simple running and running with raising your knees, do zeles.
2. Jumping. Their most effective form is in one place. First, try to perform small jumps at a fast pace, and then switch to jumps from a squat position. Then make the alternating jumps: arms together, legs are wide and vice versa.
3. Explosive push -ups will be extremely effective, which are still known as pliometric, to fulfill their position “Lying”, then make ordinary push -ups, but when raising the body up, you need to try to tear your hands off the floor and throw the body as high as possible. Landing in the starting position should be soft, for this control your hands. Later, in order to complicate training, you can start making pops when raising the case.
4. Take the position of lying down again. Connect the feet. When performing a jump, transfer them to the right. Then also return to the original position. Now just move your legs to the left side.
5. Perform squats by placing your hands behind your head. When raising, make a jump up, tossing your body as high as possible. After that, sit down and repeat the actions several more times. It is better to start with 5-7 times.
6. Get in the position "Low Start". In this case, one leg should be under the case, and the second must be pulled back. Now, jumping with jumping to change your legs at a fast pace. When a push is made, you need to transfer the body weight from the legs to both hands. Try to complicate the task and perform a symmetrical rearrangement of the legs.

Cardio training: video

If something does not work out, then you can first view several videos on which they will show how this or that exercise is done correctly. Then the classes will be more correct, and the risk of damaging yourself something will fall to a minimum.

Music for cardio training

1. Classes can be carried out with or without musical accompaniment.
2. Music is selected that a person usually prefers to listen. If this is a lover of classical music, then you need to choose a few tracks of this direction, if a person likes pop, then such melodies are selected.
3. They will help to set the desired pace and make the lesson more interesting and dynamic.

Silents for cardio training

If you want to conduct training on simulators, then give preference to a bike path. She will become the best assistant in this type of trainings. Other simulators are better not to touch and do it only.

Cardio training time

1. When the trainings are just beginning, they do not need to be delayed. The optimal duration is up to 30 minutes.
2. Over time, it must be increased to 45 minutes, but do not do it too sharply. Add every two weeks for 3 to 5 minutes to achieve the desired result. If you feel that you can extend classes earlier, then try to extend them.
3. As a result, when the form returns to normal and cardio training will be needed to maintain the result already obtained, bring them to 1 hour.
4. Cardilation for weight loss, carry out on this principle, and therapeutic ones are like this:
5. Start with a minimum number of approaches, and increase carefully so that the excess load does not harm health.

Cardio training at home is an excellent method of getting rid of excess weight, as well as many health problems. They will help put in order physical form and establish the work of the heart, internal organs.