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Cardio training, or endurance training, is one of the best proposals for people who want to lose a few kilos. Its great advantage is that you do not need to go to the gym to be able to do this type of exercise – cardio training can be practiced at home, which is why it is a great solution even for very busy people. However, it should be remembered that exercise alone will not help to solve the problem of too much weight and achieve a shapely figure – such efforts should be supported by a proper diet rich in nutrients and consuming plenty of fluids during the day – this is very important.
Cardio training – what is it?
By name “exercise cardio” any type of exercise that stimulates and speeds up the heart is defined. How long should it last cardio trainingso that it brings the appropriate results, but also does not harm your health? One workout should last about 30 minutes, but its pace should be adjusted to your own condition – beginners should not overdo it with physical effort, as it may have a negative impact on their health. Such training requires a warm-up in order to prepare the muscles for the effort that awaits them. Cardio it doesn’t have to be very intense and should be different for everyone – this is due to differences between organisms, level of fitness and personal preferences regarding exercise. The sheer range of possibilities it offers cardio training it is very broad, so each person can find the exercises that are right for them. Then physical exertion will be more pleasant and will not be associated with torment, but with a way to relax. The best results can be achieved by exercising cardio at least three times a week: at the beginning, it is worth ensuring that there is a day off between trainings, so that the muscles, previously unaccustomed to exercise, have time to regenerate and return to full strength. By overloading them, you can really hurt yourself. In cardio training it’s also important to maintain your heart rate – the idea is to get to about 70 percent of your maximum heart rate and keep it there during exercise.
Cardio training – at the gym or at home?
Training cardio It’s a very broad concept, so it’s no wonder that the exercises can be performed both at the gym and at home. The gym is a good option for those who lack the motivation to exercise on their own and prefer to surround themselves with people who have a similar goal. The gym favors the fight against yourself and allows you to perform various exercises, thanks to the various equipment it is equipped with. Training cardio can be performed on a variety of devices – the simplest and most popular is treadmillwhich allows you to adjust the effort – thanks to it you can walk, jog or increase the pace. Every gym does too orbitrek, i.e. equipment that combines the advantages of a bicycle and a treadmill – this device increases the heart rate very quickly and does not burden the joints. A good exercise is to use ergometer, i.e. the rowing machine – here you can also adjust the degree of gravity, and the training itself with this equipment strengthens the muscles of the back, shoulders and abdomen. It cannot be said that training in the gym is more effective than doing it yourself at home. If it is done systematically, nourishes healthily and drinks a lot of water, the effects will be visible quickly in both cases. Some equipment found at the gym is so cheap that you can often use them at home, which allows you to do such a workout practically at any time. By far the most popular of them is stationary bicycleyou can often meet too stepper. Training cardio can also be done without the use of equipment – an excellent option is climbing stairs or running. Dance It will also be perfect – apart from the fact that it raises the heart rate and engages all parts of the body, it is pleasant, teaches body awareness and relaxes. Variety cardio is also skipping on a skipping rope – jumping quickly increases the heart rate and relaxes us, putting us in a good mood.
Cardio training – how long should it take?
It is assumed that cardio training it will start working if you do it three times a week, in half-hour sessions. You should also add a 10-minute warm-up. When deciding to train at home, it is worth turning off the phone for this time, turn on your favorite music and not let anyone disturb you – it is important to maintain a proper heart rate, and when you stop exercising, you will have to re-enter the right rhythm, which will take some time again. time.