ACTIVE AEROBIC ACTIVITY – THE FASTEST WAY TO LOSE WEIGHT. BUT, AS WITH ANY SPORT, FOR MAXIMUM EFFICIENCY IS IMPORTANT THE CORRECT APPROACH.
Cardio – the most popular and, to be honest, effective way to lose weight. During one such exercise you can burn about 500 calories! However, the active burning calories and a feeling of lightness in the body after a cardio workout made hostage to the big myth among women. And we are ready to dispel: cardio only accelerates the process of burning fat and removes excess moisture from the body, to really get rid of it all, you can use exercise and a healthy diet. Makes it fast, however, it is very impressive.
Today, there are so many interesting activities that helps to transform physical activity into a game or incendiary dance from a familiar step aerobics to a new and trendy Zumba or TWERKING. We can only choose what suits your temperament and level of stress.
WHAT IS CARDIO?
All cardio can conventionally be replaced by two types – prolonged and high intensity.
The former refers leisurely run in the morning or walking on a treadmill, combined with watching the series. In order to have time to bring in the muscle tone and force the body to burn excess fat, will have to exercise at least 40 minutes. And that, in general, the main drawback of low intensity cardio – to feel like leaving dialed centimeters over the winter, you will need at least three workouts per week. For many, this option is too monotonous!
Carrying out prolonged cardio, do not forget to watch your pulse: it should not exceed 60-70% of your peak. To calculate the peak value of beats per minute, subtract your age from 220.
Much more vigorous and diverse are high-intensity workout. Put simply, it is any activity, which implies an active shift of exercises based on aerobic exercise. You can dance the fiery Latin American dances, alternate sprints with high lifting hips in a nearby park, or even to develop imagination, inventing new ways to jump rope.
The most effective high-intensity workouts are considered power loads based on exercises with jumping: jumping from squat, jump pushups and etc. – Repeat the exercise 10 times, take a break of 30 seconds, walking in place, proceed to the next cycle. Incidentally, this is a great way to combine uskoreyuschy fat burning cardio to burn it directly to weight training.
In addition to intensive training brings much more emotions, they are attractive and even their short duration. 20 minutes active load will be enough! The main thing at this time not to relax yourself and to keep up the pace.
HIGH INTENSITY CARDIO – IS EXACTLY THE CASE WHEN THE REAL TRAINING BEGINS AFTER BODY REFUSES TO CONTINUE.
HOW TO DO CARDIO TO LOSE WEIGHT?
- Do not be afraid to start “from scratch”. The body will need time to get used to the new training regime, so if you can is only measured on the spot or to go to do the basic steps of tap dance – well, this is the result! Increases the load as soon as you feel ready to move on.
- No matter which you choose the intensity of today, to increase the pace in the process, and after the peak gradually reduce it to prepare the body to return to a resting state. If you alternate vysokintensivnye exercise, move from simple to complex and vice versa.
- Train at least three times a week. Intensive weight loss can do it every day. Just do not get carried away! Continue in this manner recommended to not more than 2 – 3 weeks.
- During the hours before and after cardio is better not to eat, otherwise the body will burn fat just from eating. Furthermore, after the physical load in the blood is a huge amount of free fat, which is completely destroyed by metabolic processes. Snack, you force them to go back into the fatty tissue.
WHEN IS IT BETTER TO DO CARDIO?
Before breakfast. Numerous studies have shown that the active training before the first meal burns more calories than what will be done during the day. During this period, the metabolism is more intense under the influence of activating hormones – glucocorticoids and catecholamines. So in the morning of identical efforts need 20% more energy. But to decide to exercise, when the stomach begs for mercy, and portions of carbohydrates, the strength is not for everyone.
Before strength training. A definite plus of this option – the ability to warm up before exercise to reduce the risk of injury. This approach is ideal for people with a strong overweight or fitness for beginners – moderate running before training with weights or strength training, certainly not hurt. More experienced athletes run the risk of high-intensity cardio to go, during which the heart rate rises too, which in turn leads to knock the breath and lack of energy during basic training. So if you have a confident athlete cardio before strength training is not recommended.
After strength training. The most popular time for aerobic exercise. And last but not least due to the fact that allows fine save time and go to a fitness club one time, instead of two – after a power loads is enough stamina to devote time to intensive weight loss. The main aim of the exercise at this time – wash accumulated during power loads toxins from the muscles.