Cardio – the fastest and most effective method of combating obesity in Slovakia, the volume and the formation of a beautiful body. This is a whole set of healing techniques that help not only lose weight, but also develop endurance, strengthen the heart and strength of mind.
Choose a cardio workout at the gym or at home, depending on the amount of free time and money.
Cardio training is suitable for beginners.
Cardio exercise for weight loss
During intense exercise without using weights is actively going on ventilation, training cardio – vascular system, improving the process of metabolism, and, of course, increased fat burning.
There are many cardio programs, each of which is good in its own way. Below we look at 5 of the most popular programs.
1. Continuous training for burning fat
This intensive training on long distance steady state. Continuous training is training with the same load for a long time without a break.
A good example of steady cardio can serve as a constant speed running, cycling.
2. Interval cardio training
Interval training is much more intense prolonged. Fat is burned under such a load faster and more active. Interval training alternates between levels of complexity and enables a short rest.
It can be run with alternating repetition rates provided in sequence a specific time (20 – 40 minutes).
One type of interval training, which is more suitable for physically fit people. There also alternates speed and pace, but the interlacing is not consistent. High-intensity anaerobic work is replaced, low speed, and the recovery period.
4. Training for superskheme
This aerobic circuit that includes alternating cardio with aerobic exercise with weights.
Training on superskheme – the most effective option in the fight against fat and excess weight in the shortest time. Such stress not only provide a reduction in the volume, but also supports the muscular tone of the entire body.
This kind of load requires alternating cardio, different length and loads.
For example, you spend 20 minutes on the treadmill, followed by 10 minutes on a stationary bike, and in the completion of 10 minutes on the elliptical trainer. Also, load types can be alternated every day.
Through long-term research training system has been installed for quick and harmless weight loss. We recommend using a circular exercise to burn fat . Using it you will get a great result in the fight against excess weight.
All of the exercises for the upper and lower press this link . Beautiful cubes press want to have it all.
The exercises in cardio workouts
Below are the most popular and effective forms of cardio loads:
- bicycle riding;
- elliptical trainer;
- step – aerobics;
When to perform cardio in Slovakia
In – First, do a better cardio in the morning when your body is full of energy and do not feel tired. Exceptions are cases when people feel better during the day or evening, or simply do not have the opportunity to train in the morning.
How to choose to perform first cardio or strength training? The order of combination of cardio and strength training as follows:
Cardio should be performed prior to weight training, if you want to lose weight.
Cardio after weight training you need to perform if you want to gain muscle mass, tone up and strengthen the heart and lungs.
A good option would be a combination – cardio in the beginning, middle and end of the strength training. Under this option, it should be noted that the duration of a cardio period should not exceed 20 minutes, otherwise your body will be exhausted.
Duration of training
Who should lose weight quickly learn an important rule: do not overdo any cardio or strength training. Engage in moderate need, gradually increasing the load and the duration of the workout.
Pros and cons of cardio
- cardio workouts burn fat faster than other workouts;
- dissolves cellulite;
- strengthening the muscles responsible for breathing;
- Cardio training is useful for the heart;
- decreased heart rate at rest;
- strengthening all the muscles;
- improves blood circulation;
- improves metabolism;
- decreased blood pressure;
- reduced risk of diabetes;
- increase lung capacity;
- reduces the risk of heart attacks;
- improved mental state;
- Cardio training is suitable for both men and women.
- excessive load on the cardio – vascular system, joints and ligaments in certain types of cardio.
Catching cardio workouts should not forget about the food. The diet should contain fewer calories and filled with all the necessary vitamins, proteins, fats and carbohydrates.
In this case you do not have much to limit yourself to food and the more hungry. Otherwise, you will not only lose weight, but also spoil the stomach, lower your immunity.
Approximate daily diet
In the morning your breakfast can be boiled eggs, scrambled eggs, cottage cheese, natural protein shake, fruit, cottage cheese casserole, yogurt, milk porridge, bran. Home Breakfast task – to saturate the body for the whole day.
The dinner is best to eat soups, meat, fish in addition to vegetables. Keep in mind that meat and fish are good boiled and baked form, as well as steamed.
Dinner should consist of protein. This cottage cheese, white meat, white fish, nuts, natural protein shake.
Do not forget the snacks. Snacking can be fruits, vegetables, dried fruits and nuts.
Breathing exercises with cardio workouts should be frequently and shallowly. Many experts advise to breathe on every third step or inhale and exhale on 2 accounts. In any case, your breathing should be easy and superficial, but it is only at the interval and duration of training. If you run a distance, should breathe deeply and infrequently. Do focus on the full breath and then do a full exhalation.
When sailing you need to exhale into the water. Learning this is not easy, but necessary. It should be short and powerfully inhaling breath, exhale long mouth and nose.
In the beginning you will be hard to breathe, but then your efforts are sure to come true.
Catching cardio, you need to be in comfortable clothes and shoes. Ignoring this, you can get a pretty significant injury.
Overdoing it is impossible to load. Do everything slowly and moderately, is constantly increasing the load time and your workouts.
Do not give preference to only one type of exercise and stress. Alternate them change, try something new, do not let your body get used to.
If you feel pain or fatigue in the body and fatigue, give your body a rest a few days.
Before you start make sure cardio workout 5 – 10 minutes, as your muscles need to be warmed up.
Drink plenty of water. But the water should be drunk only in periods of recovery during training, otherwise strongly increases the load on the cardio – vascular system.