Cardio: features of myths and delusions
Cardio is the training of the heart muscle. This program includes running, jumping, walking, cycling. Let’s consider in more detail what features this training has, and also reveal five myths and give a couple of tips so that the training will bring success.
- Features of cardio workouts
- Five myths related to cardio training
- Five answers to five cardiovascular questions
- Expert advice on cardio training
Features of cardio workouts
Cardio is becoming more popular recently. Sometimes, when visiting a fitness center during rush hour, it can be difficult to break through to a free treadmill or exercise bike. However, many coaches say that some of the guests, doing themselves, just waste time and energy, and sometimes even act to their detriment. How can you make the most of it by doing cardio training and what should be taken into account during training?
First of all, it should be remembered that such exercises are aimed not at developing the muscles of the body, but on the cardiovascular system. Consequently, cardioversion can only benefit if the person is engaged correctly and regularly monitor their pulse. Otherwise, you can cause serious damage to your health.
Before the beginning of lessons it is necessary to find out boundaries of the pulse: upper and lower stages. The most accurate way to do this is to undergo a computer screening that shows the state of the cardiovascular system and gives an idea of the permissible arterial pressure during exercise. To find out the upper and lower limits of the pulse without a computer, you need to take away age from 220. If the resulting number is multiplied by 65%, we get the lower acceptable limit, and multiplying by 85% – the upper limit.
Despite the fact that almost all types of modern simulators are equipped with a sensor that determines the pulse, experts advise to use additional equipment. To ensure that during the lesson on the treadmill, for example, the simulator could determine the exact pulse, the palms of the athlete should lie motionless on the handrails, which, in fact, is very difficult to do.
Those who have a tendency to high blood pressure or have problems with the cardiovascular system, experts advise to purchase a heart rate monitor, which will provide an opportunity to get the maximum result from training. After all, accuracy is important here: if the pulse is below the permissible norm, training will be meaningless, if higher – the body’s overload is inevitable.
Five myths related to cardio training
“Cardio is much better” burns “excess fat than athletic training.”
Actually the shortest way to a slender figure is a combination of aerobic and strength exercises. Many women mistakenly do only cardio training for two reasons. First, it is believed that aerobic exercise as an energy fuel, they say, directly use fat, and strength exercises – only blood sugar and glycogen (sugar, “stored” for future use in the liver). And second: in 45 minutes of training, aerobic exercises “burn” more calories than equal strength training.
Let’s understand. Yes, true – aerobics uses subcutaneous fat stores as fuel, but blood sugar and glycogen also go into action! Science has proved: During the first 20 minutes of aerobic training, only blood sugar and glycogen are consumed. And only then begins “burning” of fats.
Yes its true – for an equal time aerobics training “burns” more calories. However, there is another truth! Here it is: strength training essentially raises the level of metabolism on rest. For those who do not understand, I explain: in a state of rest our body gradually “outlives” our fat to provide energy to the physiological work of our body (heartbeat, digestion, breathing, etc.). Strength training dramatically increases the rate of fat consumption on vacation, and the expense itself depends on your muscle mass. For example, ten kilograms of muscle require 500-900 additional calories per day, which is equivalent to one day of total starvation per week!
The conclusion is this: cardio “burns” fat in training, but practically does not affect the expenditure of fat on rest. well and Strength training is not and is strong in the “burning” of fats, but it seriously stimulates the metabolism of rest.
It is clear that by doing both, you will dramatically accelerate your weight loss. With one aerobics and nothing to compare!
Cardio use in their training the following movie stars:
- Christian Bale: training program
- Jake Gyllenhaal: training program
- Secrets of great form from Cam Gigandet
- Colin Farrell: training program
Myth of the second
“The more aerobics, the better”
Let us turn to scientific facts. Scientists have found that although aerobics “burns” fat, but after an hour of exercise the body for some reason switches to muscle tissue. And instead of fat in the fire of metabolism, the blue flame burns protein amino acids. After two hours of cardio, the body loses up to 90% of leucine, an amino acid that determines muscle growth. Here’s what the famous professional Jay Cutler says: “Trying to type” relief “, I decided to press on aerobics and extended aerobic training to one and a half hours. Immediately, the muscle strength fell, they both “shriveled” and lost their usual elasticity. Since then, I do aerobics for no longer than 45-50 minutes. “
“Start with cardio training, and then go on to exercise”
All just the opposite. To force exercises have worked, you need to apply a relatively large weight, with which you can do no more than 6-12 repetitions per set. If you take a start with cardio, you will consume glycogen, and this will lead to a drop in muscle strength. As a result, you will not be able to develop the intensity of the training, which involves the growth of muscles. You should start with “iron”, and this will greatly help your aerobics. Strength exercises will deplete carbohydrate stores and therefore “fat burning” will begin not in a quarter of an hour, and almost immediately after the start of aerobic training.
“Ate a cake? Nonsense, added twenty minutes of cardio, and no extra calories as it was!”
If you start chronically overeating, then you will have to extend the duration of aerobic training beyond a reasonable time. In the end, this will lead to overtraining, and only. It is more correct to do so: add intensity, and not the duration of aerobics in the next two sessions. Then we must return to the usual level of intensity. However, the simplest thing is to subtract the extra calories from the next meal.
“Increasing the volume of cardio training and strength exercises with light weights contributes to more efficient fat burning.”
As already mentioned, The best result in “burning” fat brings a combination of aerobic and power loads. However, in the case of the “iron” load, the loads are different. Small weights do not stimulate the growth of muscle tissue, but its quantity, as you know, is a principal factor in “fat burning”. So, the main rule remains indisputable: you need a full-fledged strength training with large weights (6-12 repetitions per set).
Answer to frequent questions about cardio training
- How long does it take to practice?
Experts of this method of losing weight advise: at least 30 minutes three to five days a week. But we are all busy people and we can not always find these 30 minutes in our schedule. Especially when we work and we still want to spend time with the family. therefore You can combine cardio workouts with work. For example, to go to the country or in a supermarket on a bicycle. Or, when you go to work and you need to go downstairs or go upstairs to a multi-storey building, do not use the elevator, but your own feet and steps.
What training is better to choose for weight loss: running, walking, biking?
Each of these kinds of loads will have its pluses. It all depends on what you get pleasure from, from your mood. This factor – the key when choosing a type of cardio, thanks to it you lose weight, and do not get exhausted physically.
- When it is necessary to do aerobics to quickly lose weight?
We recommend 2-3 times a week traditional cardio training at a moderate pace for 45-60 minutes, and once again two – interval training. At least 2-3 times you need to practice power exercises.
- What kind of training will help to keep the weight dropped?
To the pounds did not decide to return, it is enough to train 3-4 times a week for 45-60 minutes at a moderate pace. Keep the pulse at 65-70% of the maximum. Interval training practice only in order of variety.
- Which simulator is the most effective?
The one that you like! Weight loss determines the experience of aerobic training. The more of them, the greater the weight loss. On your favorite simulator you can hold out longer, than on that which you can not stand.
Earlier articles considered a training program for weight loss and for muscle mass gaining.
And as we advise you to read:
- Why do not the muscles grow? – answer questions
- What better burns fat – workouts + food!
- How to pump up muscles – a selection of tips
- How to pump the pectoral muscles – or be HERACLE.
- Rewe the straps! Or exercise to develop strength
Expert advice on cardio training
- Cardio is beneficial only if the person is engaged correctly, that is, it watches the pulse.
- During training you need to constantly monitor the heart rate. For this reason, experts advise using additional equipment during training, especially it is important for those who have a tendency to increase blood pressure or problems with the cardiovascular system.
- When you start training, you need to define your goal: active heart training or weight loss. In the first case, the training should be more intensive (the pulse is at 85% of the maximum upper mark), but shorter in time (on average 15-20 minutes.) If there is a task to lose excess weight, then you need to prepare for training on 40-60 minutes, but with a lower intensity – 65% of the upper limit of the pulse.
- It is most expedient to begin with 10-15-minute sessions with low intensity.
- When choosing the time of day for cardio it is worth remembering that The load in the morning and evening hours is different. In the morning, the intensity of classes should be lower – about 100-110 beats per minute for beginners and 120-125 strokes for regular visitors of the hall. Evening training should take place in a more intensive mode with a pulse of 130 strokes for beginners and 140 strokes for the advanced.
- Only the gradual increase in the volume and intensity of training loads can provide safe and effective training. If you follow it, then in a month with the same mode of exercise, the pulse will be much less likely, and therefore, you can increase the load. To move to a new level of intensity, you can use the so-called “verbal” test: during training, a person should be able to talk calmly. And then, experts point out, you can gradually increase the load.