Cardio weight loss training

Cardio exercisesfor weight loss - a great way not only to effectively reduce weight, but also to improve the body as a whole.

Aerobic( cardio) loads are good because of the great variety of them, a person can choose the most appropriate type of physical activity.

The principle of cardio exercise for weight loss ^

Cardio loads are a set of not very complex exercises that need to be performed for a long time. It is these loads that can speed up the heart rate( heart rate) almost twice.

To calculate the maximum allowable heart rate increase, a simple formula should be used:

220 - age = allowable heart rate.

There are so many varieties of cardio training. The most popular of them:

• Running. It's very easy to run. For this, there is no need to waste time and money on attending the gym, enough to wear comfortable clothes, shoes, go out and run. It is advisable to run regularly, but increase the load gradually so as not to harm the body. It is recommended to run in the morning three times a week.
• Cycling. You should start with leisurely and pleasant walks on the bike, gradually increasing the load. Exercises improve coordination, train almost all muscle groups, contribute to the disappearance of cellulite.
• Swimming.
• Classes on the orbitrek. Orbitrack is an excellent simulator for practicing cardio for losing weight at home. It suits even people who have problems with the spine. The advantage of such a simulator is that due to the software it is possible to independently adjust the load and, while doing it for your own pleasure, effectively lose weight. Approximately 500 kcal are burned in an hour of such training.
• Jumping on the rope. Such a simple and inexpensive sports equipment can easily compete with modern simulators. Hourly training allows you to burn approximately 750 kcal with a jumping frequency of 120 minutes.
• Aerobics. Active aerobic exercise contributes to burning 350-400 kcal per hour.

The alternation of cardio and weight training for weight loss can significantly improve the result. Aerobic loadings promote fat burning in problem areas, and power - to build muscle. Thus, a person will not just lose weight, but also adjust the figure.5 minutes before strength training and 20 minutes after it should be given cardio load.

Despite the high efficiency, cardio exercises for losing weight at home have some contraindications:

• hypertension;
• stroke or infarction;
• knee diseases;
• presence of intervertebral hernia;
• obesity, asthma, varicose veins.

Cardio for weight loss: exercise rules, technique, contra-indications ^

Before starting any cardio workouts, it is advisable to consult with a specialist in order not to cause harm to health.

Effective cardio exercises for weight loss have their own characteristics and advantages:

• increase physical strength and endurance;
• increases lung capacity;
• removes toxins and other harmful substances from the body;
• make the body flexible;
• reduce blood pressure and cholesterol in the blood;
• effectively burns fat deposits.

Cardio exercises for slimming girls

If a girl wants to lose weight with cardio workouts, she should read the simple rules:

• The optimal frequency and time of lessons is 3-4 lessons per week for 40 minutes.
• When the body adapts to the load, the time and intensity of training should be gradually increased.
• You can perform cardio exercises at any time of the day: morning, lunch or evening.
• It is necessary to control the pulse.

Proper nutrition is an important condition for effective weight loss. After training, you can eat light protein foods, for example, a piece of chicken breast. Before training, you can eat a banana or a small portion of cereal to recharge. Morning cardio exercises should be performed on an empty stomach, breakfast can be done only after 30 minutes.

Clothing should be comfortable, do not restrain movements. Preference should be given to natural tissues. For practicing jogging, dancing or aerobics, you need to choose the right shoes with a thick springy sole and good fixing of the ankle.

Cardio slimming run

Running is the easiest to perform and the most popular cardio exercise. In order to burn fat deposits during running, it is recommended to jog, on the spot or use interval running. The optimal number of classes per week is 3.

Do not forget about breathing while performing this cardio exercise. Breathe during the run follows the belly. Breathing should be deep and rare, but if it stumbles, you need to run slower. Inhalation should be done with the nose, and exhalation with the mouth.

Jogging uses almost all muscle groups, but it reduces the load on the joints. To achieve positive results, jogging should be done correctly:

• the leg should be placed on the heel, and then rolled on the toe;
• running speed should be slightly larger than with fast walking;
• it is desirable that the steps are short;
• hands must be bent at the elbows, and keep the body smooth.

Cardio for slimming legs

To lose weight, you need to use the simplest sports equipment - the rope. Jump on the rope every day at least for half an hour.

Exercises with a rope can be easily diversified. You can jump first on two legs, then on one. In modern races there are built-in counters for jumps and calories. It is advisable to do 4-5 sets per day for 5 minutes. For a month of regular classes you can get rid of 5 kg.

Cardio for weight loss belly

The most effective cardio, contributing to fat burning in the abdomen, - interval cardio. For weight loss of the abdomen, the following types of physical activity are perfect: fast walking, running with a high knee lift, hoop rotation, jumping rope, etc.

To achieve the desired result, you need to do a 5-minute warm-up, then you can alternate, for example, jogging and jumping rope( 4 minutes of running, 1 minute of jumping).The total duration of such cardio training should be 30 minutes.

Cardio weight loss exercises for thighs

For burning the fat layer in the hip area, you can ride a bike, run and even run along the stairs.

Biking sometimes can provoke weight loss, but muscle growth due to the large resistance of the pedals. To reduce hips it is recommended to drive at low speed with medium or low resistance of the pedals.

Cardio slimming exercises: reviews of those who lose weight and doctors, results ^

Weight loss results with cardio work will depend on the type of load and its intensity. Doing regular, you can get rid of 3-6 kg of extra weight per month.

On the Internet you can find a lot of enthusiastic reviews about losing weight with the help of cardio, this is what our regular readers write:

Elizabeth, 23 years old:

"To get rid of 5 extra pounds, I started running. I do it in the morning. I give preference to jogging. My result for a month of cardio workouts is a 4 kg weight loss. "

Natalia, 32 years old:

"Personally, I was helped to get rid of excess weight by a simple rope. I only studied 5 minutes 4 times a day, while trying to eat right, move more and walk in the fresh air. The positive result did not take long to wait - minus 3 kg in 2 weeks. "

Milan, 27 years old:

"For a year now the bicycle for me is a means for movement and for effective weight loss. Thanks to cycling my hips and buttocks have become tight and attractive. I recommend this kind of cardio load to everyone. "