The history of cardio training has three main periods. Back in the middle of the 20th century, famous marathon runners began to advertise running as a way to lose weight, and at the same time improve health.
The 80s brought completely new types of aerobic exercise instead of running - these are computerized exercise bikes or bicycle ergometers and aerobic dance classes. A little later, steppers and treadmills were born.
Today, many of these simulators have appeared in ordinary apartments due to their affordable price. Thus, cardio has become a common household hobby.
The 90s changed the concept of cardio training to the more progressive idea of cross training. This term refers to synthetic physical activity, which combines athletic training and cardio training.
Such a union, according to scientists, strengthens the cardiovascular system much more efficiently, excess fat is burned faster than just during aerobics. However, today, many still consider aerobics the only way to lose weight and improve health. Therefore, the main misconceptions about cardio should be dispelled.
Athletic training is not capable of burning fat as well as cardio training. The best way to achieve a lean figure is with a combination of strength and aerobic exercise. It would be a mistake to do exclusively cardio training, although at the root of this statement are two beliefs. First, it is generally accepted that aerobic exercise directly uses fat as energy fuel, and strength exercise uses liver and blood sugar. Secondly, one hour of aerobics will supposedly burn many more calories than the same duration of strength training. Let's try to find the truth. Aerobics does use subcutaneous fat stores for fuel, so blood sugar and glycogen are used too! Science has proven that during the first 20 minutes of aerobics, only they are consumed in general, the burning of fats begins later. For an equal workout duration, aerobics does burn more calories, only strength training significantly increases the metabolic rate at rest. The fact is that even at rest, the body burns fat, thereby providing energy for the physiological work of the body (work of the heart, respiration, digestive organs). When doing strength training on vacation, the body begins to consume fat faster, while the consumption depends directly on muscle mass. For example, 10 kg of muscle requires an additional 500-900 calories per day, which is equivalent to fasting one day a week. The following conclusion can be drawn - cardio training during training really burns fat, while resting slightly affects fat consumption, with strength training the opposite is true. Obviously, by including both methods in the program, you will be able to lose weight sooner than doing just aerobics.
The amount of aerobics will not spoil, the more workouts, the better. And again, let's turn to scientists. It was found that aerobics, burning fat, after an hour of exertion begins to switch to muscle tissue. Thus, in the fire of metabolism, protein amino acids burn instead of fat. After just two hours of cardio training, only 10% of leucine, an amino acid that determines muscle growth, remains in the body. Professionals say that when you try to improve the relief and increase aerobic training for up to an hour and a half, muscle strength will immediately drop, they will lose elasticity and "shrink". Therefore, the recommended training duration is 45-50 minutes.
Low-intensity cardio is most effective. Traditionally, it is believed that in a state of stress, the body consumes carbohydrates, and in a state of rest - fats. Consequently, the pedals of the exercise bike should be turned not so intensely, as if imitating rest. At a faster pace, the body realizes that it is exercising and switches to burning carbohydrates instead of fat. This is really not the case. With prolonged pedaling at a slow pace, the body will burn not only fats and carbohydrates, but also muscle tissue. Of course, in percentage terms, more fat will be burned, but do not rush to rejoice - the main criterion for this type of workout is the total number of calories burned. At a low pace, cardio and calorie expenditure will be lower. At an intense pace, much more calories will be burned, therefore, the effect of losing weight will be much greater. So pedal faster when trying to lose weight.
You should start with cardio training first, and then with strength exercises. In fact, everything is just the opposite - for the work of strength exercises, you should use large weights, in a set with them you can do no more than 6-12 repetitions. If you start with cardio, the glycogen will be used up, which will give a drop in muscle strength. This will not allow for planned intensity training, planned muscle growth. Therefore, it is better to start with the "iron", it will only help aerobics. After strength training, carbohydrate stores will be depleted, so fat burning will begin immediately after aerobic training, and not after a quarter of an hour.
An extra cake is not a hindrance, an extra twenty minutes of cardio will burn those calories. Excessive overeating will lead to lengthening the duration of the exercise beyond any reasonable time. This will only give you overtraining. It will be correct to increase the intensity, not the duration of the sessions in the next pair of sessions. Subsequently, you will need to return to the previous intensity, but the simplest method will be to simply subtract the excess calories eaten from the next meal.
To burn fat more effectively, you should increase the amount of cardio and strength training with light weights. As we have already found out, the best result in terms of burning fat comes from combining strength training with aerobic exercise. In the case of hardware, we can talk about different loads. Low weight does not stimulate the growth of muscle tissue, namely, its amount is a fundamental factor for burning fat. Therefore, one should not deviate from the main rule - full-fledged strength training with large weights is needed, and the set should have from 6 to 12 repetitions.
Eat a large meal before cardio. We already know that for the first 20 minutes of aerobics, the body uses blood sugar as fuel, later switching to fat absorption. If you start exercising right after a meal, your blood will contain excess sugar, which will delay fat burning. That is why you should eat a couple of hours before training, and an hour before, do not take carbohydrates at all, do not drink Coca-Cola or juices. A sensible nutritional program along with exercise will result in more muscle growth and fat burning.
Low-intensity cardio will not only burn fat but also strengthen your heart. American scientists have found that there is a certain training scheme that is most beneficial for the heart. Classes should be carried out three to four times a week, their duration should be at least half an hour, and the pulse intensity should be from 50 to 75% of the maximum. This exercise pattern strengthens not only the cardiovascular system, but also the lungs. It is necessary to start with 50% intensity, bringing it to 75% gradually. As the intensity of the exercise increases, the heart will become stronger, because it is, in fact, the same muscle.