What is cardio training
It would be logical to assume that cardio training is primarily an activity aimed at increasing endurance of the heart muscle. However, behind it lies much more effects on the body than you can imagine.
The benefits and harms of cardio
In general, cardio training contributes to:
Increase overall body stamina
Increase lung volume
Lower cholesterol and blood pressure.
The most important thing is fat burning in problem areas of the body with the aim of losing weight
Strengthening the immune system as an additional disease prevention
Strengthening muscles, increasing their tone
Tightening the skin, improving its elasticity, eliminating cellulite.
Improving well-being, full and healthy sleep.
Regularly performed cardio workouts can quickly get you in shape, burn extra calories and kilograms, and significantly improve your well-being and mood.
However, before embarking on the development of a set of exercises, it is necessary to consult with your doctor (therapist) if possible and take into account a number of contraindications, in which you should approach cardio with caution:
Heart and vascular disease
Heart attacks and strokes
Periods after surgery, the postpartum period
Joint injuries, in particular knee, arthrosis
Cardio can be practiced both in the gym and at home (on the street); both independently and under the guidance of a coach. If you are a beginner and have never practiced cardio before, of course, it is advisable for you to start with classes in the gym and under the guidance of a coach. The gym has everything you need for this condition and simulators, and a mentor trainer will help you draw up your own training program, taking into account your health status, body characteristics, your sports history, and tell you how to properly organize meals to make the training result as effective and fast.
Let’s look at what kind of simulators are equipped with modern gyms for cardio training:
First of all, this, of course, is a treadmill (the primary and ideal option for cardio training)
Exercise bike (an excellent unit for training the muscles of the legs and buttocks)
Ellipsoid or orbitrek (involves all muscle groups at the same time)
Stepper (a primitive version of the treadmill purely for walking)
Rowing machines (a good option for pumping the muscles of the back, shoulder girdle and hips).
It should be noted that, constantly using only one of them, it will be difficult to achieve the desired result. It is recommended to alternate simulators, developing and pumping different muscle groups, giving them the necessary load.
How to choose a program for cardio training
So, what will cardio look like in a beginner’s gym?
The first condition, in order to achieve the greatest return from training, is not to eat food 1.5-2 hours before and after classes. Moreover, the desired choice of food before class is cereals, and after – emphasis on low-fat proteins.
Be sure to monitor the water balance in the body. During training, you can and should drink! As much as you want, without limits. It’s best to take a liter of water with you to satisfy your drinking need.
The duration of the training should be from 20 to 30 minutes for beginners and from 40 to 60 minutes for advanced.
Ideally, the best time for cardio is the morning hours, when you can work out most effectively with fresh strength and on an empty stomach.
The frequency of classes should be at least three times a week for beginners and 5 days a week based on weight loss. Exercising every day for a week is also not worth it, because the body needs at least a couple of days to recover.
And, since cardio training is associated with a load on the heart, it is necessary to clearly monitor the heart rate.
On average, the maximum heart rate during training should correspond to the following value: 220 is your age. During the minimum load during the training, your heart rate should be 0.6 of this value, during the maximum – 0.8. For fat burning, the recommended heart rate is 120-150 beats per minute.
Examples of programs for cardio
Well, now let’s move on to the cardio workout program for beginners in the gym.
Schematically, cardio training consists of three main stages:
Training or warm-up (5 min)
The main part (from 15 to 50 minutes)
Hitch (5 min)
The most effective during training will use 2-3 simulators. Intensive interval training is also recommended for fat burning. alternation of minimum and maximum loads without rest between them. Interval training is best done already prepared, having behind you the required amount of training at a moderate pace.
Cardio workout in the beginner’s room may look like this:
treadmill (brisk walking as a warm-up) – 5 minutes.