There are a fairly large number of types of aerobic loads. Many people get confused about them and don’t understand which cardio fat burning training is best for them. ABOUT the pros and cons of the various types of cardio I want today to tell.
- Cardio training for burning fat: which are better for slimming
- The benefits of aerobic exercise
- Cardio Slimming Exercises and Their Benefits
- Cardio recommendations for burning fat
- It is intelligible about proper nutrition for burning fat and gaining muscle mass
- Conclusion
Cardio training for burning fat: which are better for slimming
Due to their characteristics, aerobic exercises make body use fat reserves as the main source energy, and carbohydrates and proteins move into the background. therefore obviously that drying in your training program should present a cardiac load.
At the same time, what kind of cardio for weight loss should be done – a matter of much controversy. Aerobic exercises are performed at moderate intensity (although it has been proven that high intensity allows you to burn more calories) and last 15-20 minutes. This time is enough to stimulate the work of the heart and lungs and make the body actively consume oxygen.
Here are the main types of cardio for burning fat:
- Run
- Cycling
- Rowing
- Walking
Their commonality is that they use the largest muscle groups of the body. When doing aerobic exercise, oxygen, fats and carbohydrates together produce adenosine triphosphate (ATP) – The main source of “fuel” for all cells.
Since there is more fat in the body than carbohydrates and proteins, then plan for providing energy during cardio workout for weight loss it is more efficient. In addition, it mobilizes faster in the presence of oxygen.
Thus, aerobic exercise of moderate intensity (50-75% from maximum heart rate) probably should burn a lot of fat. But will she allow it in the long run run? Some researchers suggest not.
In fact, a lot depends on what the pulse is when cardio training for burning fat. Cardio High Intensity (75% or more of maximum heart rate) consumes more calories, which directly affects the burning of adipose tissue. To calculate for yourself maximum heart rate you need to subtract from 220 your age.
Until the exercise is performed in the aerobic zone (with using oxygen) and does not become anaerobic in nature (with using carbohydrates), then the higher its intensity, the it’s better.
This does not mean that low-intensity cardio is useless. how I will explain later, he has his place in training. However, if you want to lose weight as soon as possible, then you must adhere to high intensity.
The purpose of this article is to identify optimal cardiac loads for burning fat, and also explain why they are effective. But let’s first look at the advantages of high intensity over low.
The benefits of aerobic exercise
All types of aerobic exercise are equally beneficial. While how high and low intensity of their implementation (albeit within the so-called fat burning zone) has its advantages.
To accurately determine the necessary intensity for yourself, you need calculate target heart rate. Target Zone Lower Limit makes up 55% of the Ministry of Emergency Situations, and the top – 80% of the Ministry of Emergency Situations. Use online calculator to determine these numbers (or just subtract your age out of 220, and then multiply the result by 0.55 and 0.8 respectively).
Cardio training (regardless of intensity) will help:
- Strengthen the muscles involved in breathing, which means to improve lung function
- Increase the amount of red blood cells in the body that enable oxygen to circulate better throughout the body
- Strengthen the heart muscle
- Relieve stress and tension, and improve psychological state
- Improve blood circulation in all parts of the body
- Increase self-esteem
Pluses of cardio of low and moderate intensity (50-75% of Ministry of Emergency Situations):
- As a rule, it provides less impact on the joints, which makes it ideal for people with obesity or low levels training
- Burns directly fat (and not calories in general) and can be performed for a long period of time
- Can be used for active recovery.
Pros of high intensity cardio (70-85% of the Ministry of Emergency Situations):
- Burns more calories and fat
- Increases metabolic rate (during and after training) more so than low-intensity cardio
- Improves Stamina, Strength and Performance
- Helps Prevent Osteoporosis
Cardio Slimming Exercises and Their Benefits
The following types of cardio have different intensities. Choose the one you like the most and at the same time give sustainable results.
1. Walking (burns 300-400 calories per hour)
Walking was once considered the ideal cardio workout for losing weight and promoting general health. However now she considered as one of the least effective aerobic exercises.
Walking is great for beginners as well as for people with injuries or obesity. Naturally, the lower the intensity load, the smaller the number of calories burned per unit time (15 minutes of cycling burn more calories than 45 minutes walk at a moderate pace).
In addition, after walking, metabolism accelerates on average. only 1-2 hours, unlike high aerobic activity intensity where it can be increased to 24 hours or more.
Pros of walking:
- Help with weight loss for obese people (who can not perform other exercises)
- Suitable for people with sore joints
- Moderate intensity, suitable for active recovery
Walking tips for beginners:
- Frequency: 3 times a week
- Intensity: 50-70% of the Ministry of Emergency Situations
- Duration: 20-45 minutes
2. Running (burns about 600 calories per hour)
Running is an effective cardio for losing weight and improving overall physical fitness.
Although running puts stress on the joints, it has enough high intensity to burn a lot of calories and stimulate metabolism for a long time after a workout.
For fat burning, it’s better to jog (jogging) because this will allow you not to cross the anaerobic threshold and not to burn carbohydrates as the main source of energy. Running, like walking involves the entire lower body, only in much larger scale.
In particular, it includes hip flexor muscles, biceps hips, quadriceps, calf and soleus muscles. When running hands are also actively moving, which provides additional calories burned.
Pros of running:
- Ability to train with increased intensity and in burn more fat as a result
- Work on the relief of the muscles of the legs
- Improvements in fitness and athletic performance in whole
- Increases metabolic rate for up to 24 hours
- Help prevent osteoporosis
Beginner Running Tips:
- Frequency: 3 times a week
- Intensity: 65-85% of the Ministry of Emergency Situations
- Duration: 20-30 minutes
3. Cycling (burns about 600 calories in hour)
Cycling uses the same muscles as running, but it has the added benefit of ¬¬– less impact on joints.
You can pedal like on an exercise bike (preferred an option for those who want to burn more fat), and the bike.
Any of these methods will suit almost every person, since by adjusting the resistance you can set different level of intensity. Thanks to this, cycling is ideal Suitable for HIIT training. Bodybuilders cycling also help to work on the definition of quadriceps.
Cycling advantages:
- Less joint effects, high intensity
- Improving physical fitness in general and achieving greater sports results
- Work on the relief of quadriceps
Cycling recommendations for beginners:
- Frequency: 3 times a week
- Intensity: 65-85% of the Ministry of Emergency Situations
- Duration: 30-45 minutes
4. Rowing (burns about 840 calories per hour)
The rowing machine makes it possible to carry out an excellent high intensity cardio for weight loss. Boating in an hour burns more calories than any other aerobic exercise.
Advantages of working in a rowing machine:
- Burns more calories than any other cardio exercise.
- General body training
- Low joint effects, high intensity
- Improving fitness and achieving great sports results
5. Swimming (burns about 600 calories in hour)
Like rowing, swimming trains the body as a whole, while burning a large number of calories. It also does not strain the joints, but the risk get injured in water is minimal.
Swimming is equally good for most people. To focus on different muscle groups, swim in different styles. Changing the intensity will also help burn more calories.
Pros of swimming:
- Low probability of injury
- The work of all major muscle groups
- Improving fitness and athletic performance
- Burning a lot of calories and fat
6. Jumping rope (burns about 1000 calories per hour)
Skipping rope allows for very effective cardio training for weight loss. They also let you work on relief of calves and shoulders, since these are quite actively involved muscle groups.
Jumping rope is probably one of the most difficult aerobic exercises, because it requires serious skills, strength, attention and patience. It burns more calories than rowing (more than 1000).
Your workout should not be too long to eliminate the risk of injury to the leg or thigh.
Pros of jumping rope:
- A lot of calories burned
- Help prevent osteoporosis
- The development of explosive strength, stamina and speed (jumping from skipping ropes are an integral part of training boxers).
7. HIIT training
HIIT (High Intensity Interval Training) – relatively A new and one of the most effective ways to burn fat. Due to the increased intensity, it allows you to achieve excellent results and at the same time spend less time in the gym. HIIT training boosts your metabolic rate for the next 24 hours.
With stationary cardio with an unchanged load, the body trying to save calories. HIIT avoids this situation due to the fact that you change the intensity every minute movements.
HIIT Training Example:
Pedal the exercise bike with moderate intensity (75-80% from the Ministry of Emergency Situations) for 2 minutes, and then for 30-60 seconds with high intensity (90% of the Ministry of Emergency Situations). Repeat the cycle for up to 30 minutes. Running, rowing or swimming can also be used to conducting such a training.
Advantages of HIIT Training:
- Increasing the level of hormones responsible for burning fat, such like epinephrine and norepinephrine
- Insulin reduction
- Increased metabolic rate to a greater extent than with using other cardio exercises
Cardio recommendations for burning fat
Start gradually
As with any other exercise, proceed with cardio should be at a slow pace, especially if you are a beginner or you are overweight. For beginners, walking is great since it is low in intensity and reduces pressure on joints.
Abrupt transition to heavy loads can result in personal injury. It is important to start gradually to warm up the muscles and stretch the joints. for upcoming work.
Work in the target heart rate zone
It’s very important to stay within the established target heart rate zone, to get the most from your workouts and avoid negative health effects. Using the above formula, you can determine the lower and upper limits of the pulse.
Do not overdo it
Your top priority is safety. Trying to do too a lot, you are likely to get the exact opposite effect. How long should cardio work for fat loss? If you are all right with your health, then you should not have a session leave more than 45-60 minutes.
Exceeding the specified time frame may result in stretching. and other injuries that will ultimately slow down the metabolism, and it means fat burning. If you combine cardio and strength workout for weight loss, then you need to carefully avoid overtraining.
Keep track of intensity, time and frequency training
To get the most out of cardio training for burning fat, plan its intensity, time and frequency. These variables will vary depending on the stage of progress and set goals.
For athletes with an average level of training, the intensity will be make up 70-85% of the Ministry of Emergency Situations, the duration of the training is 45-60 minutes 4 once a week. For beginners, the load will naturally be lower.
Drink water before, during, and after your workout.
Because cardio workout for weight loss removes a lot of fluid from the body through sweat, it is very important to drink water before, during and after training (depending on its duration). Not enough hydration (especially in hot weather) can lead to dehydration and performance degradation.
It is intelligible about proper nutrition for burning fat and gaining muscle mass
Conclusion
To acquire a slender embossed physique, without cardio training for burning fat is indispensable. Since the body each person in his own way responds to stress, to achieve For the best results, it’s important to choose the exercises that will work just for you.