Cardio training burns fat and improves body efficiency. To be effective, it should be done at least 3 times a week. And you don’t have to work out at a gym!
Cardio training, like any physical effort, can be divided into two types: aerobic and anaerobic. The first is the so-called aerobic effort, the second – anaerobic.
Cardio training – ABC
During cardio training, the muscles are supplied with energy from carbohydrates or fat due to aerobic metabolism. During these exercises, the heart is forced to work harder. More blood is pumped, and it is with this blood that oxygen is delivered to the muscles and the rest of the body.
During cardio training, the heart muscle and lungs work intensively, which improves the body’s efficiency, i.e. the body’s tolerance to exercise increases. Humanly speaking, exercise becomes less tiring.
- Long duration, low-intensity aerobic training also regulates hormonal balance. It is particularly important in the production of basic anabolic hormones such as somatotropin and insulin, which have a positive effect on metabolism.
How to exercise?
For cardio workouts to have the desired effect, their duration, intensity, and frequency must be properly adjusted. Unfortunately, many people, wanting to see the results of their workout as soon as possible, regardless of their goal, make the mistake of training very intensively, but for a short period of time. As a result, you can become discouraged from training very quickly. To prevent this from happening, start calmly.
You can get a cardio workout by walking on a treadmill, in the park or on a stepper; running, swimming, cycling, rowing, canoeing and aerobics.
Duration of the training
It should correspond to two things: the goal and the intensity of the effort. For example, when preparing for a marathon, you need to invest in long workouts. Fat burning can be achieved with intense intervals and long workouts.
Very intense workouts should be short. Medium intensity efforts should average 30-45 minutes. And low-intensity workouts should be done for a longer period of time – 45 minutes or more.
Number of training days per week
The absolute minimum is 3 times a week. The best results are obtained by training 4 to 6 times a week. Twice a week you can do intense intervals and the other days you can do longer lower intensity workouts.
The intensity of your cardio workout is determined by your heart rate (HR). The general and simplest formula for calculating maximum heart rate looks like this:
HR max = 220 – age (expressed in years)
For healthy people, the optimal values can be divided into 5 zones:
- ZONE I – low intensity. Work in aerobic conditions between 50 and 60% RH max. Recommended for beginners. It increases and maintains the overall fitness of the body, reduces tension and stress.
- ZONE II – moderate intensity. Exercise relaxes, strengthens the heart and overall circulatory system, and improves performance. fatty tissue. Work in aerobic conditions between 60-70% HR max
- ZONE III – high intensity – anaerobic oxygen zone. Oxygen works in the range of 70 to 80% HR max. The overall efficiency and endurance of the body are very effectively increased.
- ZONE IV – very high intensity, working in anaerobic conditions in the range of 80 to 90% HR max. This zone is intended for people in good physical shape and beginners to use in interval training. There is an increase in strength and speed as well as an increase in muscle mass. Lactic acid production in the muscles may be a side effect.
- ZONE V – extreme intensity – maximal effort. Operation in anaerobic conditions above 90% HR max. The effort is only possible for a very short time. It is suitable for use during interval training by advanced individuals.
With such theoretical knowledge, it will certainly be easier to start training and achieve your goals. However, it is important to remember that each of us has a different physical condition, so it is necessary to adjust the frequency and type of exercises to your own abilities. A qualified trainer can help you.