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Most people today still mistakenly believe that in order to lose weight, you need to do cardio, and cardio it for some reason always runs. This is an erroneous view that has been maintained for many years. In fact, cardio is any physical activity that increases the frequency of heartbeats and breathing, along with the involvement of large muscle groups. It can be rhythmic movements that are performed repeatedly. Even the word cardio / cardio comes from the Greek word “kardia”, which means the heart that gives the clue as to why it is so important to do cardio. In most cases, a relatively low intensity is used, while the time of physical exertion increases, process of fat burning and heart training.
What is cardio?
Cardio training is also called aerobics (aerobic training). This means that such loads stimulate the heart for a long time.
For example, a 5 km run in the park will make the heart work 25-30 minutes. While you are running, it will pump blood and deliver oxygen to working muscles and tissues. In other words:
Aerobic = oxygen use
Unlike aerobic exercise, anaerobic exercise lasts a short period of time and does not have time to seriously load the heart. For example, a sprint race of 100 meters.
Such a run does not require oxygen for the muscles to work, as they do not have time to spend other sources of energy. In other words:
Anaerobic = Oxygen Free
Cardio is aerobic training, but it’s not just about running. This is any kind of physical activity, designed to increase the pulse for a long time.
Running, swimming, Nordic walking, cycling and rollerblading, Zumba, dancing and everything else.
The combination of cardio and weight training
In fact, cardio before strength training is an important part of the warm-up, because it is necessary both to prepare the body for stress in general, and to increase blood flow activity and increase temperature in particular. A proper workout should always include 5-10 minutes of light cardio workouts with a pulse of 120-140 beats per minute.
However, cardio performed after strength training will have an extremely negative effect on the effectiveness of the main training – despite the fact that fat burning processes are activated, at the same time, the level of the stress hormone cortisol, which destroys muscles, will increase. In addition, it is the high level of cortisol that is responsible for the accumulation of excess fat on the stomach.
When to carry out cardio?
Depending on individual needs and personal goals, cardio can be done before, after, or as a workout.
The use of cardio before exercise is performed as a warm-up, in order to warm up your muscles, increase blood flow, increase your pulse and raise your energy level. In simple words, cardio as a warm-up is used to prepare the body for stresses to avoid all kinds of injuries and strains. As a warm-up, cardio is performed on average 10 minutes.
Cardio after strength training is most often used for those who want to get rid of excess fat and spend the lion’s share of calories, and as a hiccup. The most effective way is when in training you spend all the glycogen and after the power you start cardio. In this case, you will have to consume hypodermic fat to the maximum. As a hitch, you can spend cardio for about 5 minutes, and to burn fat to 30 minutes.
Cardio as a workout has several goals. First, it is the training of the cardiovascular system and endurance, and secondly, cardio is used to correct body weight. Moreover, these tasks can be implemented in parallel with the correct approach. In the overwhelming majority of cases cardiovascular devices are used because of their fat burning effect. Such trainings are carried out on average 3-5 times a week for 30-50 minutes.
Why is it important to do cardio training?
Cardio workouts increase the heart rate and respiration rate, which leads to increased blood circulation. This means that more blood goes to the muscle cells, enriching them with oxygen and washing out toxins from them, which are formed due to heavy training. In turn, toxins can be eliminated on their own, without the use of loads on the muscles, but this takes a long time, which as a result has a bad effect on the recovery and growth of muscles. Also with the help of cardio workouts, muscles are well restored, which is what most bodybuilders do on days of rest. It is important to understand that cardio enhance health and improve the oxygen exchange of the body.
Types of cardio surgery
To date, there is not a small number of loads and types of cardio, goblet squats with dumbbells.
It can be classical long cardio, it uses the same load over a long period of time 30-60 minutes without rest.
There is also interval training, the essence is that throughout the entire workout, the pulse and load change. This is a good way to raise the level of your ANSP. Usually such trainings take from 20 to 30 minutes.
Another type of interval training is Fartlek. Here, non-systematic recovery periods with intensive training are used, they can have high intensity, high speed, low intensity and recovery periods.
And the last is crosswise training, here the principle of alternation is applied. For example, you can change the exercises every 10-15 minutes. Those. you can constantly change the training program. This is a very popular method that is used to treat injuries.
As for classical cardio training, the most popular of them are three:
Running (classical) – of course, that this is the most popular cardio training, because of its simplicity and efficiency. You can run anywhere and anytime, without the need to visit the halls and without special simulators. This is an effective training that will help you in the fight against excess fat, as well as raise your level of endurance.
Jumping on the rope – for this workout you will need only one inventory, a “skipping rope”. You can perform training both at home and in the open air. Skipping rope, as well as running, also burns calories well.
Biking – if you have a bicycle, this is an excellent tool for cardio training and increasing your endurance. But the calories here are being spent a little less than in the previous two ways.
Remember that working on a very high pulse is destructive for the heart, this leads to type D hypertrophy (when the walls of the heart become thicker). Therefore, if you suddenly felt the symptoms of angina pectoris (pressing pain, burning sensation in the chest giving off to the scapula, shoulder or collarbone), this means that it is urgent to stop the load.