The history of cardio training has three main periods. In the middle of the 20th century, famous runners at the marathon distances began to advertise running, as a way to lose weight, and at the same time to strengthen health.
80th brought in place of running absolutely new kinds of aerobic loads – these are computerized exercise bikes or veloergometers and aerobic dance classes. A little later, there were steppers and “running tracks”.
Today, many of these simulators due to affordable prices have appeared in conventional apartments. Thus, cardio has become a common home hobby.
90s have changed the concept of cardio training to a more progressive idea of cross-training. This term is understood as synthetic physical loads, which combined athletic training and cardio training.
Such a union in the opinion of scientists strengthens the cardiovascular system much more efficiently, excess fat is burned faster than just in aerobic exercise. However, today many still consider aerobics to be a non-alternative means for losing weight and improving health. Therefore, it is necessary to dispel the basic misconceptions about cardio training.
Athletic training is not as good as burning fat, like cardio.
The best way to achieve a harmonious figure will be a combination of power and aerobic exercise. Doing only cardio is a mistake, although at the root of this statement are two beliefs. First, it is commonly believed that aerobic exercises use fat as their energy fuel, and power ones use sugar of the liver and blood. Secondly, hourly aerobics ostensibly burns much more calories than the same in duration strength training. Let’s try to find the truth. Aerobics does use subcutaneous fat stores as a fuel, then blood sugar and glycogen are also used in this! Science has proven that during the first 20 minutes of aerobic exercise, only they are consumed, and the burning of fats begins later. For an equal in duration training aerobics really burns more calories, but only strength training significantly increases the level of metabolism in the state of rest. The fact is that in a state of rest the body experiences fat, providing at the expense of this energy the physiological work of the organism (the work of the heart, respiration, digestive organs). When practicing power training on vacation, the body begins to consume fat faster, while the expenditure depends directly on the muscle mass. For example, 10 kg of muscles require for themselves an extra 500-900 calories per day, which is equivalent to fasting one day a week. You can draw the following conclusion – cardio training during the training really burns fat, while resting slightly affecting the consumption of fat, with the same training all the way around. Obviously, having included both methods in the program, it will be possible to lose weight more quickly, rather than doing aerobics alone.
The amount of aerobics will not spoil, the more training, the better.
And again we turn to scientists. It was found that aerobics, burning fat, after an hour of exercise begins to switch to muscle tissue. Thus, in the fire of metabolism, protein amino acids burn instead of fat. After only two hours of cardio, only 10% of leucine remains in the body, the amino acid that determines muscle growth. Professionals say that if you try to improve the terrain and increase aerobic training up to an hour and a half, the muscle strength will immediately fall, they will lose elasticity and “shrink.” Therefore, the recommended duration of training is 45-50 minutes.
Low-intensity cardio training is most effective.
Traditionally, it is believed that in a state of stress the body consumes carbohydrates, and at rest – fats. Therefore, the pedal of the exercise bike should not be twisted as intensively as if imitating rest. At a faster pace, the body realizes that there is a sport and switches to burning carbohydrates instead of fat. In fact, everything is not so.With prolonged torsion of the pedals at a slow pace, the body will burn not only fats and carbohydrates, but also muscle tissue. Of course, in the percentage of fat will be burned more, but do not rush to rejoice – the main criterion for this type of training is the total number of calories burned. With a low pace of cardio training and calorie consumption will be less. In an intense rate of calories burned much more, so the effect of weight loss will be much more. So, in an effort to lose weight, pedal faster.
First you need to start cardio, and then to exercise.
In fact, it’s just the opposite – for exercising exercises you should apply a lot of weight, in a set with them you can do no more than 6-12 repetitions. If you start with cardio, then glycogen will be consumed, it will give a fall in muscle strength. This will not allow for the training of planned intensity, planned muscle growth. Therefore, it is better to start with the “iron”, this will only help aerobics. After strength exercises, carbohydrate stores are depleted, so fat burning will begin immediately after aerobic training, and not after a quarter of an hour.
The extra cake is not a hindrance, the extra twenty minutes of cardio will burn these calories.
Excessive overeating will lead to an extension of the duration of the sessions beyond any reasonable time. This will only give you overtraining. It will be correct to increase the intensity, rather than the duration of the class on the nearest pair of lessons. Later it will be necessary to return to the previous intensity, but the simplest method is to simply subtract the extra calories from the next meal.
To burn fat more effectively, you should increase the amount of cardio workouts and strength exercises with light weights.
As we have already found out, the best result in terms of fat burning is the combination of power loads with aerobic loads. In the case of “iron” you can talk about different loads. The low weight does not stimulate the growth of muscle tissue, but its quantity is the principal factor for burning fat. Therefore, one should not deviate from the main rule – it requires a full-fledged strength training with large weights, and in the set should be from 6 to 12 repetitions.
следует Before eating cardiovascular food, eat well.
We already know that for the first 20 minutes of aerobics the body uses blood sugar as fuel, later switching to fat absorption. If the training begins immediately after eating, then the blood will contain a surplus of sugar, which will delay fat burning. That’s why there is a couple of hours before the training, an hour before it does not take carbohydrates, do not drink Coca-Cola or juices. A sensible nutrition program along with training will give greater muscle growth and fat burning.
During low-intensity cardio training, not only will fat be burned, but the heart will also strengthen.
American scientists have established that there is a certain pattern of training, the most useful for the heart. Classes should be conducted three to four times a week, their duration should be at least half an hour, and the intensity of the pulse from 50 to 75% of the maximum. This scheme of training strengthens not only the cardiovascular system, but also the lungs. It is necessary to start with 50% intensity, bringing it to 75% gradually. With increasing intensity of exercise and the heart will become stronger, because it is, in fact, the same muscle.