Breathe in and out: everything you need to know about cardio workouts for fast weight loss

 

Have you forgotten that active aerobic exercise is the fastest way to lose weight? We bring newcomers to fitness up to date and give useful advice to experienced athletes.

What is cardio training?

Cardio is the most popular and effective way to lose weight. In one such workout, you can burn about 500 calories! However, the active burning of calories and the feeling of lightness in the body after training made cardio a hostage of a big myth among women. We are ready to dispel it: cardio only speeds up the process of burning fat and removes excess moisture from the body, but you can really get rid of those extra pounds forever with the help of physical activity and a healthy diet. On the other hand, cardio speeds up this process very significantly.

What are they like?

All cardio training can be conditionally replaced by two types - long and high intensity.

The first includes a leisurely run in the morning or a walk on a treadmill, combined with watching a series. To have time to tone the muscles and force the body to burn excess fat, you will have to train for at least 40 minutes. And this is the main drawback of low-intensity cardio: to feel how the centimeters gained over the winter are going away, you will need at least three workouts per week. For many, this option turns out to be too monotonous. 

When doing long cardio workouts, remember to keep an eye on your heart rate: it should not exceed 60-70% of your peak (to calculate your peak beats per minute, subtract your age from 220).

High-intensity workouts are much more energetic and varied. Simply put, this is any activity that involves an active change of exercise based on aerobic load: you can dance incendiary Latin American dances, alternate sprint with high hip raises in a nearby park, or even develop your imagination by inventing new ways to jump rope.

The most effective high-intensity workouts are strength exercises based on jumping exercises: jumping out of a squat, jumping with a push-up, etc. ─ Repeat the exercise 10 times, take a break of 30 seconds, walking in place, and go to the next cycle. This, by the way, is a great way to combine accelerated fat-burning cardio with direct weight-burning strength training. In addition to the fact that intensive exercises bring much more emotions, they are also attractive for their short duration: 20 minutes of active load will be quite enough (the main thing at this time is not to let yourself relax and not slow down). 

Many interesting activities help turn physical activity into a game or incendiary dance: from step aerobics to fashionable Zumba or twerking ─ you just have to choose what suits you in terms of temperament and level of exercise.

How to train to lose weight?

A few simple rules. 

Don't be afraid to start from scratch. The body will take time to get used to the new training regime, so if for now you can only walk in place or take basic steps from the step, well, this is already the result. Increase the loads as soon as you feel that you are ready to move on.

Build up your pace as you work, and then slowly slow down after peak activity to prepare your body to return to rest. In case you alternate high-intensity exercises, move from easy to hard and back again.

Train at least three times a week. For intense weight loss, you can do this every day. Just don't get carried away! It is recommended to continue in this mode for no more than 2-3 weeks.

For an hour before and after cardio, it is better not to eat, otherwise, the body will burn fat from the food you just consumed. Also, after exercise, a huge amount of free fats appears in the blood, which is completely destroyed by metabolic processes. By eating a snack, you force them back into the adipose tissue.

When is the best time to study?

Before breakfast. Numerous studies have proven that vigorous exercise before the first meal burns more calories than what would be done during the day. During this period, the metabolism is more intense under the influence of activating hormones - glucocorticoids and catecholamines. So an identical effort in the morning will require 20% more energy. But not everyone can decide on physical activity when the stomach begs for mercy and a portion of carbohydrates.

Before strength training. The undoubted advantage of this option is the ability to properly warm up before exercising to reduce the risk of injury. This approach is ideal for the heavily overweight or fitness beginner: running moderately before weight training or strength training won't hurt. More experienced athletes run the risk of switching to high-intensity cardio, during which the heart rate rises too much, which, in turn, leads to shortness of breath and a lack of energy during the main workout. So if you are already a confident athlete, it is not recommended to do cardio before strength training.

After strength training. The most popular time for aerobic exercise is that it allows you to save time and go to the fitness club once instead of two ─ after strength training, you have enough endurance to devote time to intense weight loss. The main goal of training at this particular time is to "wash out" the toxins accumulated during power loads from the muscles. 

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