Obesity and overweight can be safely called diseases XXI century. More and more people can “pride themselves on” BMI significantly exceeding the designated, safe standards. Excessive body weight it is very dangerous because it leads to many diseases, among which diabetes is one of the most delicate. Many of these conditions are so dangerous that long-term failure to count them can contribute to premature death.
The health aspect, as well as promoted in the broadly understood media ideal of the female and male body constituting a harmoniously built figure with no visible signs of fat tissue has made more and more people lose weight. Of course, you can only use it alone diethowever, it will not be as effective as combining it with physical activity. It is very important to training plan focused on burning unnecessary fat tissue included both modeling and cardio exercises. It is the latter that are responsible for combustion unnecessary adipose tissue.
When do we burn body fat?
For unnecessary combustion adipose tissue occurs in the human body under aerobic conditions. What are these conditions? The oxygen conditions prevail in the body when the amount is delivered to the body oxygen exceeds its demand. Adequate oxygen supply allows the body to draw energy for the working muscles from fat oxidation. It should be noted, however, that during the first 20-25 minutes of physical exercise, the body draws energy from the transformation of carbohydrates (muscle glycogen, liver glycogen, glucose). Only after this time, the vast majority synthesized energy comes from the oxidation of fats. In summary, the burning of unnecessary fat occurs aerobically (during cardio / aerobic / aerobic training) after about 20-25 minutes from the start training.
Cardio exercises
In my work as a trainer, I have often encountered the question of what they are characterized by cardio exercises. Cardio training is the type of physical activity that we can do for a long time with moderate intensity. In terms of physiology, cardio training strains both the locomotor system and the circulatory and respiratory systems. It is the long duration and significant involvement of the circulatory and respiratory systems that distinguishes cardio training from modeling exercises. Knowing the above assumptions, we can easily say that for exercise cardio These include: running, cycling, swimming, Nordic Walking, rollerblading, walking and exercising on an elliptical cross trainer and a stepper.
Choosing cardio exercises
For efficiency cardio training the right choice of cardio exercise is of great importance. Incorrectly selected exercise Not only will cardio fail to meet its goals, but it can also frustrate and discourage the person doing it from any kind of physical activity. When selecting optimal for yourself exercise / cardio should be guided by the following factors:
- Your current level of fitness
Choice running for cardio by a seriously overweight person who last exercised in primary school misses the point. Such a person should begin their workouts with cardio exercises being characterized less intensity, for example, walking.
- Training equipment available
A person who does not have, for example, a stepper, cannot training plan take this exercise into account, as you will not be able to do it.
- Personal preferences
Contrary to popular belief, it is very important to get done exercises they were liked and brought satisfaction. It should be remembered that workouts should by no means be unpleasant obligation.
Exercise plan with the support of a personal trainer: Give it a try