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Cardio training is endurance exercise that oxygenates the body, improves the functioning of the circulatory system and the condition of the body. Cardio training is also known as aerobic training. It increases the number of breaths per minute and speeds up the heart rate, which makes cells and muscle tissues better oxygenated. It also allows you to get rid of unnecessary kilograms fairly quickly.
What is cardio training?
Cardio training is an intensive aerobic exercise (oxygenating the muscles) for a minimum of 30 minutes (the optimal time for cardio training is 60 minutes). Do not take breaks while exercising – cardio training can include 30-60 minutes of continuous cycling or exercise bike, swimming, jogging, or other aerobic exercise.
Cardio training should be performed regularly, preferably 3 times a week (one day break is needed for muscle regeneration and rest). Regular exercise is a guarantee of success – the body gets used to the effort, the muscles are oxygenated, the condition and well-being improve.
Cardio training does not necessarily involve very strenuous and intense exercise; it can also be a walk at brisk walking pace for a minimum of 30 minutes.
It is important to increase the number of breaths and accelerate the heart rate, thus forcing the circulatory system to work more efficiently, resulting in oxygenation of the tissues. You can also do rowing, canoeing, fitness or aerobics – preferably outdoors.
In training, it is very important to ensure your safety, so it is worth using compression bands that stimulate circulation and at the same time ensure the stable work of muscles and joints. At Medonet Market you will find a wide selection of compression bands for different parts of the body, in a variety of colors and sizes. We recommend, for example, the OS1st AS6 compression armband in black or white.
See also: Exercises to lose weight. How to burn fat without harming yourself?
Cardio training intensity levels
The intensity of cardio training should be age appropriate. It is calculated by determining the number of beats per minute (heart rate) based on:
HR max (HR = heart rate, which is the number of beats per minute) = 220 – age
For example, for a 40-year-old person, the maximum heart rate during exercise is 180 beats per minute.
The cardio training intensity has 5 levels
- Low intensity cardio training: 50-60% HR max, recommended for beginners, improves the condition of the body, reduces stress.
- Moderate intensity of cardio training: 60-70% HR max, recommended for people who want to get rid of unnecessary calories.
- High-intensity cardio training: 70-80% HR max, increases the body’s efficiency and endurance.
- Very high intensity of cardio training: 80-90% HR max, cardio training designed for people with high physical fitness, increases the growth of muscle mass.
- Extreme intensity of cardio training: HR greater than 90%; this is the maximum possible effort, such training can only be done for a short time.
To help the body return to full strength after training, reach for Aqua Kick Pear Power for quick regeneration after training OstroVit – the supplement in a convenient powder form is available on Medonet Market.
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Effects of cardio training
The effects of cardio training, provided that it is performed regularly, are visible after a few weeks. The condition improves, i.e. the efficiency and endurance of the body, oxygenated muscles and internal organs are more efficient and function better, and the work of the endocrine system also improves.
Cardio training allows you to quickly and effectively get rid of excess body fat. It also speeds up metabolic processes. One of the advantages of cardio training is that when it is exercised, energy is supplied to the muscles from the conversion of aerobic carbohydrates and fats. These substances are used during exercise.
Cardio training increases blood flow, which not only oxygenates the muscles, but also accelerates metabolic processes and burning unnecessary calories. During cardio training, the heart works faster, which is also a muscle, which makes it more oxygenated and efficient – cardio training is therefore also a great exercise for the heart.
Cardio training strengthens the immune system and regulates the hormonal balance. When practicing cardio, anabolic hormones are produced – somatropin and insulin. Anabolic hormones additionally improve and accelerate metabolic processes, which allows you to get rid of unnecessary calories and excess body fat also between workouts.
The effects of training may be influenced by cosmetics such as Anka Dziedzic pre-workout cream with anti-cellulite, anti-swelling and anti-injury properties. After training for sore muscles and sore muscles, you can also use the Anka Dziedzic regeneration cream after training.
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Indications and contraindications for cardio training
Cardio training is very useful for people who want to reduce body weight, because it accelerates and supports metabolic processes that allow for quick and effective fat burning.
Exercises of this type are intended for everyone, but people with diseases and problems from the cardiovascular system should consult a doctor before starting cardio training and adjust its intensity to their abilities.
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Cardio training and mass training
According to experts, cardio training can be easily combined with training focused on building muscle mass (the so-called “mass” training).
A number of studies have been carried out on this issue. One of them was carried out in 2012 and thirteen men were involved. Seven of them were around 20 years old and the remaining six were 74. All participants were scheduled for aerobic training.
As part of the experiment, the part of them who was moderately active was to do light aerobic workouts for seven weeks, and for the next five weeks, 4 trainings on a stationary bike, with an intensity of 80% HRmax, lasting 45 minutes each. The results were surprising because it was found that in younger men the mass of the quadriceps muscles increased by 5% and in the older ones by as much as 6%.
The next experiment conducted focused on the question of whether performing cardio training can actually reduce the hypertrophy caused by strength training. During the research, the signaling pathways that run in the muscles of exercising athletes were studied (the focus was on the IGF-1 pathway through mTor kinase and inhibited by myostatin).
A group of physically active men took part in the experiment, nine people to be precise. Their task was to perform cardio training on a bicycle for 45 minutes of training. However, what is crucial, they had to pedal with only one leg, and after the next few hours perform both leg extensions on the machine (4 sets of 7 repetitions).
It made that mTor kinase pathway was much more active, and myostatin levels were lower in the muscles of that one leg that was being aerobic training. The obtained results indicate that the right amount of cardio training does not interfere with the process of building muscle mass in any way.
If you play sports, you can use protein supplements to support your body and its efficiency. Choose the best sports nutrition for you from the Medonet Market assortment. To prepare it properly, reach for the OstroVit steel shaker, available in various colors.
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Cardio training and side effects
Remember that cardio training in too large amounts may end in adaptation. An ideal example here is long-distance runners, who usually boast a skinny fat figure, i.e. a figure that contains a fairly large amount of fat, despite its apparent thinness.
This is due to the increase in cortisol levels caused by too much exercise. Cortisol is characterized by a catabolic effectas well as hindering the building of muscle mass along with the reduction of fat.
People with a negative attitude towards cardio training claim that they are pointless, because a half-hour exercise can burn about 200 kcal, which is a small value if we look at it from a broader perspective. We have to admit that they are right, but in the case of well-chosen training, it will not be possible to achieve a deficit without reducing the amount of food consumption, i.e. the micronutrients we need.
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cardio training diet
In cardio training, as important as the exercises we perform is maintaining a proper diet. The only thing we need to focus on when it comes to consumed food is that it is rich in carbohydrates and proteins. Let’s not forget that our training is to help us lose unnecessary kilograms, which means that the diet must bring us a certain caloric deficit while not starving ourselves, because we can only harm ourselves in this way.
In the case of typical endurance exercise, we should reduce our daily caloric intake by 10 percent, up to a maximum of 20 percent. This will make the body manage its energy reserves efficiently. Remember to eat a low-carbohydrate meal about an hour before training, and after training, eat a dish that is mainly rich in protein and carbohydrates.
At the same time, it is extremely important that we take into the body all the necessary macronutrients, which means nothing else than excluding sugar and fats from our diet, especially those good fats obtained, for example from fish.
As a supplement to the diet, you can use various types of nutrients or supplements for athletes. Try, for example, Leucine powder OstroVit, which supports the body in regeneration after exercise and improves efficiency.
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Cardio training – sample exercises
Cardio training can be done in different ways.
The runs – a great choice as it does not require any special equipment other than comfortable shoes. It can bring surprising results (up to 300 kcal in about half an hour), but you should remember about the ground on which you are going to run, because, for example, hard asphalt has a bad effect on the joints, putting a heavy burden on them. Nothing prevents you from doing this training at our home on a treadmill.
Quick walk – an exercise thanks to which we can achieve great results, especially if we only add difficulties in the form of e.g. hills to our gait, we can burn 180 kcal within half an hour.
Cycling – both ordinary and stationary. Cycling can give us amazing results, already half an hour of riding burns from 200 to 300 kcal.
Skiing – is one of the trainings that require regularity and some practice, but in a very short time it can bring huge benefits.
Aerobic – it is worth considering this type of exercise, if only because of its availability. Let’s also not forget that to do them, we only need a mat and a piece of floor and a training disc, so we can also practice at home.
Swimming – a great exercise that engages our whole body while reducing the chances of injuries that could result from other exercises. As long as we are able to maintain the correct pace, we can burn up to 400 kcal in no more than half an hour.
Jump rope – thanks to them we engage most of the muscles of the arms and legs. They are a great choice if we want not only to lose unnecessary kilograms, but also to strengthen our condition and get a great figure. You can buy a metal skipping rope with regulation in the color of your choice at Medonet Market.
Training with the use of machines located in the gym, i.e. a treadmill, stationary bike or cross trainer – they are designed to practice typical endurance training and can be found in every gym.