Contents
Cardio is a type of training called endurance training or aerobic training. It strengthens the body’s efficiency and, due to the increase in the number of breaths per minute, oxygenates cells and tissues. It will work for people who want to lose unnecessary kilograms.
What is cardio training?
Training cardio involves intensive exercise such as riding a stationary bike or fast cycling, running, swimming or aerobic exercise for at least 30-60 minutes continuously. Such training should be repeated 3 times a week. Training cardio it primarily includes aerobic exercise, that is, oxygenating the muscles. This type of training, however, must be sufficiently intense and used often enough to bring the expected results. You should not train too hard for a short time and then take a long break. Moderately intense exercise for about half an hour to an hour, used every other day, works best to give the body and muscles a rest, but not to make them lazy with too long breaks between successive workouts. Training understood in this way cardio it can be, for example, walking quickly in the fresh air or in the gym using a treadmill, it can be running, rowing, canoeing or aerobics – all these types of exercises are recommended during training cardio. The most important thing is to grow them regularly.
Health-promoting properties of cardio training
Training cardio improves the overall efficiency and endurance of the body, oxygenates it, strengthens the immune system and regulates the hormonal balance. It also helps to burn fat and speed up metabolic processes. During the training cardio the muscles receive energy from the metabolism of oxygen carbohydrates and fats. They are burned during exercise, which further increases blood flow, which allows the oxygen from the combustion processes to be delivered to the muscles. During training cardio the heart muscle strengthens and improves its endurance and efficiency. This type of training also improves the hormonal balance, especially the production of anabolic hormones such as somatropin and insulin. Anabolic hormones improve and accelerate metabolic processes, which has a positive effect on the burning of unnecessary calories.
Who is cardio training for?
Training cardio it is especially recommended for people who want to reduce body weight and lose weight, because it accelerates fat burning and supports the metabolic processes in the body.
Training intensity cardio adapted to the age of a given person is calculated on the basis of the following formula:
HR max (HR is heart rate, or heart rate) = 220 – age in years
Training cardio is intended for healthy people. Its intensity can be divided into 5 levels:
- Low intensity of 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 reduce body weight.
- High intensity cardio training: 70-80% HR max, increases the endurance and endurance of the body, fat burning is not as effective as in the case of moderate-intensity cardio training.
- Very high intensity of cardio training: 80-90% HR max, cardio training intended for people with high physical fitness, increases the growth of muscle mass.
- Extreme intensity of cardio training: HR above 90%; this is the maximum effort possible only for a short time.
In the case of high, very high and extreme training intensities cardio it takes place in anaerobic conditions, therefore fat burning is not very effective. Such intense workouts cardio rather, they help build muscle mass and increase the body’s endurance. Therefore, people who want to reduce weight should choose training cardio at the level of 40-60% HR.