Effective cardio training: when and how to do it, list of exercises, benefits and contraindications

Technological progress has simplified man’s existence, but led him to a sedentary lifestyle. The result was chronic diseases and extra pounds. If the mention of sports activity worsens your mood, but you want to get your body in good shape, then you can start with a regular walk. Walking will quickly improve the condition of the body, because it belongs to a special group of physical activity called “cardio”.

Cardio training is exactly the case when, at the same time as strengthening the body, exercise helps get rid of subcutaneous fat. Movement restores and maintains the health of the heart and blood vessels, increases endurance and normalizes metabolism. In addition, cardio exercise helps a person understand how and why they need to lead an active lifestyle. You just have to start.

What is cardio exercise?

Cardio training is a type of physical activity in which the heart works at an increased rate, and the source of energy is subcutaneous fat and glycogen. Loads of this kind have a positive effect on the functioning of organs, strengthen blood vessels, develop the respiratory system, increase endurance and help lose weight.

The training is characterized by a minimal set of strength exercises and, although it involves various muscle groups, does not lead to an increase in muscle mass. This type of load is usually present in any fitness program, but is also quite suitable for training at home. In this case, a necessary condition for effectiveness is increased heart rate values.

Exercise accelerates the heart muscle to the required number of contractions, during which the body activates metabolism and biochemical processes. Maintaining the heart rate within the specified limits for 30-60 minutes ensures a high-quality training result, but exceeding the specified limits already poses a health hazard. Therefore, during the lesson, constant monitoring of the state of the above parameters is necessary.

Monitoring your optimal heart rate

Most skiers who train more or less seriously have heart rate monitors, but if you don't have a heart rate monitor, the easiest way to check your heart rate is (wrist or carotid). For 10 seconds, count the number of beats, and then multiply them by 6. For example, you counted 20 beats in 10 seconds and multiplied them by 6, then your heart rate will be 120 beats per minute.

The optimal heart rate can be calculated using the well-known formula:

From the number 220, subtract your age and multiply by the appropriate intensity factor (from 0.4 to 0.8). The intensity depends on your physical fitness, i.e. how much you are able to give your best, 40% or 80%. The intensity directly depends on the endurance of the heart and vice versa Example: (220 – 45 years) * 0.8 = 140 beats per minute. Naturally, everything is relative.

The most common and suitable zone for pumping the heart muscle is 110-140 beats per minute.

Types of Cardio Training

The most common cardio workouts that can be practiced even outside the gym are:

• walking;
• run;
• jumping rope;
• skis;
• swimming.

In fitness centers, such loads include exercises on certain types of exercise equipment (steppers, ellipses, bicycles and others), aerobics, dancing, circuit and interval intensive exercises, team sports (tennis, football and volleyball).

Walking

A natural type of activity for everyone, suitable for people with heart disease and obesity. Walking is also recommended when exercising during the rehabilitation period after injuries. In addition, this is a good solution for beginners in sports and those who cannot find time for training. Unlike running, movements do not put a lot of stress on the body, in particular on the joints, spine and muscles.

It is advisable to practice walking daily, alternating fast steps with regular ones. They should be frequent and short, since wide movements of the legs can cause pain in the hips and feet. When walking uphill, your exercise efficiency increases, which helps you burn more calories. Nordic walking and movements on an inclined treadmill show excellent results in health improvement.

So, in order to get the same calorie expenditure when replacing running with walking, you need to spend approximately 2 times more time. For example, 40 minutes of cross-country is equivalent to 80 minutes of walking at an accelerated pace (150 steps/min).

Run

Jogging is an effective and simple cardio workout that will boost your energy and burn a lot of calories. Moreover, such activity is equally useful both on the street and in the gym, and the intensity will depend on the state of health. Contraindications for running include knee problems and excess weight.

Long-lasting and quick results will be achieved by running at medium speed for 1 hour, 3-5 times a week. Beginners are advised to start with 10 minutes a day, adding 120-180 extra seconds each session. You can train for 20 minutes, but in this case you need to take walking breaks. In addition, while jogging, it is important to monitor your breathing and pulse. If your health is not ideal, then before starting exercise it is better to consult a doctor so that he can select the intensity of movements.

Swimming

In just an hour of swimming in the pool you can burn 600 kcal. This type of cardio does not load the spine and joints, but uses a large number of muscles at a fairly moderate intensity. Continuous movement in water increases the volume of the lungs, which improves the supply of oxygen to the body and increases blood circulation. In addition, swimming does not release the same amount of lactic acid as training on land.

Successful burning of fat and pumping muscles will be ensured by attending water classes regularly 3-4 times a week. During training, you should combine the use of different styles and movement in the pool at a fast pace. The processes will become even more effective if you practice under the guidance of an experienced trainer. Instructors at the La Salute fitness club prepare an individual cardio program for each client, adjusting the load to lead even a beginner to an ideal result.

Bike

The advantage of cycling is that there is no shock load on the joints and bones. Cardio training burns about 550 kcal per hour, “dries out” the leg muscles and is suitable for both beginners and more advanced athletes. The result is ensured by riding 3 times a week for 30 minutes. Moreover, exercising on an exercise bike in the gym is not inferior to pedaling on the street in terms of load efficiency.

Exercise equipment

Working on such equipment simulates running, walking, rowing, cycling and other types of training. The movements pump up almost all muscle groups and, if desired, provide high intensity, but at the same time put minimal stress on the joints. In addition, the exercise machines can always be programmed to control your stay in the cardio zone. Also, when exercising in the gym, it is easier to exercise under the supervision of a trainer.

Aerobics

A mix of elements accompanied by energetic music not only strengthens your overall physical condition, but also increases joint mobility, forms a muscle corset, and helps you lose weight. Exercise increases lung capacity and saturates tissues with oxygen. In addition, aerobic exercise calms the nervous system, counteracts stress and improves sleep.

The expected effectiveness is achieved only through regular exercise with a sufficient number of repetitions, performed at low or medium intensity. It is better to start with light training and increase the load gradually (by 10% per week).

Any combination of cardio activity or doing different types of exercise every other day is acceptable. This will pump up all muscle groups and make the body as developed as possible.

Developing endurance and training the heart

Let's talk about developing endurance. There is an opinion that endurance is a quality based on muscle preparedness and psychological motivation. This is true, but partly. Endurance depends, for the most part, on the correct and efficient functioning of the heart. And it is heart training that is the “key to success.”

As many renowned survival experts like to say, the best defensive tactic is a deliberate escape. Yes, “not like a man.” Yes, “for the weak.” But in hospitals and morgues there are plenty of those who neglected the effectiveness of running. As, indeed, those who tried to escape, but could not due to lack of stamina. After all, it is far from a fact that the runner will not be caught up. And if a sprint jerk does not help you break away and get to a safe territory, then you will have to switch to marathon running. And here it all depends on whether the heart can cope with the sudden load or not.

Yes, exactly the heart. Strengthening muscles and increasing physical strength is not as difficult as training the heart and developing endurance. Because this process is slow and gradual. And for a more effective understanding of it, it is worth understanding what endurance is and what patterns are characteristic of it.

Developing endurance and training the heart: how are they related in practice?

Here are the basic principles of the relationship:

• The greater the body weight , the more blood and oxygen it needs. This applies to both muscle and fat mass.
• The more blood is needed , the larger the volume of the heart itself must be, and the more often it must contract to ensure the necessary blood flow.
• The larger the heart , the more blood it can transfer in one contraction. And the less often he needs to contract.
• The less often the heart needs to contract , the slower it wears out.

To give you an even better understanding of the situation, every 10 extra pounds, be it fat or muscle, requires 3 additional liters of blood per minute. If this blood is not provided to the body, muscle function is seriously impaired. And the heart will overexert itself in attempts to provide the body with the necessary resource.

In an ordinary person who has not bothered to develop endurance, but has not pushed his weight, intense exercise causes the heart rate to increase to 180 beats per minute. This is enough to intensively move the required 4 liters of blood through the body. There is enough oxygen, the muscles function, only the heart and respiratory system get tired. If we are dealing with a person who, say, intensively built up his muscles, then he no longer needs 4, but 6 liters of blood per minute. And an untrained heart cannot provide this volume. So the “jock” will fizzle out much faster.

Heart training: options and consequences

As you can already understand, to work more efficiently, the heart needs to do more. And this is where the problem arises. The point is that this can be achieved in two ways. Increased cavities and increased thickness of muscle walls. In short, the first is a good option, the second is a bad option.

A heart with relatively stretched cavities, which at the same time contracts completely and throws out all the required volume of blood, is good. This is exactly the result that needs to be achieved. A heart with thicker muscle walls, on the one hand, is able to contract faster and more fully, but on the other hand, thicker myocardium is less well supplied with blood from the coronary vessels, which do not increase in size. And if the heart does not receive blood, then this leads to myocardial dystrophy, or even complete tissue necrosis - a heart attack.

So, as practice shows, if during training the heart rate is kept within 110-140 beats per minute (but better - 120-130 beats per minute , just to be sure), the heart develops according to the first type - through an increase in the volume of cavities. But if the heart is forced to contract too often, then compensatory myocardial hypertrophy develops. Something that can lead to serious health problems. The fact is that the heart muscles simply do not have time to relax normally if they contract too often. The obligatory diastole phase is shortened, the amount of lactic acid and other nasty things increases, the myocardium is forced to increase in volume in order to somehow maintain the ability to work. But the larger the volume, the more blood the heart itself needs. A vicious circle that leads to serious problems.

You don’t have to look far for examples - the legendary “Iron Arnie” (Arnold Schwarzenegger, in case anyone didn’t understand) was driven to surgery by heart problems. Fortunately, they pumped it out. But the famous Russian bodybuilder, Alexander Turchinsky, is not there, unfortunately. And all because their training went through myocardial hypertrophy. At first there is nothing terrible here, but the further you go, the worse it gets.

Developing endurance: how to do it correctly?

Effective training to develop endurance must necessarily involve monitoring your heart rate. There are two options - simple and technological.

First , after each approach it is worth measuring your pulse personally. Preferably - on the carotid artery, because it is easier. For simplicity, measure the number of pulsations in 6 seconds and multiply by 10. The figure should not exceed 130. Yes, in this situation we can neglect the fact that the pulse and heart rate may differ - if this is so, then this is a pathology in which it is not necessary to develop endurance, think about visits to the cardiologist.

The second option is simpler and does not require unnecessary distractions - you need to purchase a heart rate monitor or some kind of smart watch with built-in sensors. A watch is even simpler, but more expensive. However, a regular heart rate monitor, which is attached to the chest or wrist, is also an option.

So here it is. In order for heart training to proceed correctly and effectively, you need to ensure that your heart rate is around 130 beats, but no more than that, for an hour. And without significant hesitation. That is, you cannot rest for a long time, as the heart will return to normal. It has been experimentally proven that the interval between approaches should be no more than 30 seconds. And it doesn’t matter what exercises it will be.

There are two workout options: strength training and cardio exercise.

Strength ones are push-ups, pull-ups, squats, the same barbell press, and so on and so forth. In our opinion, working out with a barbell and weights in general is more convenient - the weight can be adjusted so that the load is strictly defined. Cardio means running (at the stadium, in the forest, on a treadmill), all sorts of “ellipses” (for those who want, the same cross-country skiing), all sorts of exercise bikes and other load options.

However, both within the framework of the task of “training the heart and increasing endurance” will, in fact, be “cardio” training, that is, high-intensity training, the goal of which is to achieve a uniform heart rate of 130 beats/min and maintain it for 1 hour . And in our case, these types will differ only in that “strength” has clearly defined stages - approach/rest, while “cardio” is a constant load with varying intensity. The best option is to combine these two types of training for the best results. Well, for some variety.

How long should you train and what is the result?

All this should continue for at least six months. During this time, you can achieve an increase in the efficiency of the heart by 50 percent. At the same time, it is worth remembering the classic rules of training - do not overload the body. That is, there is no need to “stretch” your heart every day. And three times a week is possible.

What is especially important is that as you train, it will become easier and easier for the heart to cope with the set load, so the contraction frequency will decrease. If you notice that your usual workout causes an increase not to 120, but to 110, this is the same visible progress that you were looking for.

The benefits of cardio training

In addition to burning calories and increasing endurance, cardio exercises:

• ventilate the lungs and saturate the body cells with oxygen;
• train the heart muscle, reducing the risk of heart attack;
• act as a prevention of atherosclerosis, hypertension and diabetes;
• speed up metabolism;
• normalize hormonal levels and improve skin condition;
• reduce the level of “bad” cholesterol;
• strengthen bone tissue;
• promote the production of endorphins, which increases the body's resistance to stress;
• normalize the activity of the central nervous system;
• They tone up overall and increase energy.

The success and benefits of any type of cardio training depend on proper nutrition. Only a diet with a large amount of complex carbohydrates and protein will help maintain strength, energy and normalize the functioning of all body systems. Such loads are recommended for several categories of the population at once. Thus, moderate cardio exercises help older people maintain the condition of the heart and blood vessels and prolong the years of active life. Combining cardio and strength training allows overweight trainees to get the body of their dreams. In addition, cardio helps develop endurance during cyclic sports and allows you to recover from intense exercise and overtraining.

What to focus on when increasing loads

The main impact during and after high physical activity falls on the heart and blood vessels. Even if you feel strong enough, you should still start with the simplest, and gradually increase weight and speed over subsequent workouts.

Do you want to lose weight or gain muscle mass? Whatever the goal, training shouldn't be pushed to the limit. This is a subjective indicator, but it is the one that will primarily determine your “longevity” in sports. Will you have the strength and desire to go to the gym in two days?

If you do not have heart problems, then the general rule of increasing the load according to the heart rate value is suitable.

The key criterion for acceptable training intensity is heart rate control. The permissible heart rate range is determined for each individual. This can be done using special tables or calculators that can be found on the Internet. But, of course, only a doctor can most accurately determine the safe and most effective pulse for your purpose! In the future, all you need to do is monitor whether you exceed the maximum threshold. Let's say your maximum allowable heart rate is 140 beats per minute. If you haven’t even accelerated on the treadmill, and your heart rate is already close to maximum, this is your limit for today. Over time, the heart will get used to this load, and the heart rate at the same speed will become lower. At this point, you can increase the speed of the track.

Contraindications

Despite the fact that cardio training is beneficial for a large number of people, it should be said that it is harmful for some categories. For example, exercise is not recommended for infectious and oncological diseases, diabetes and severe cardiac disorders.

Also, the possibility of performing exercises with caution is discussed in case of obesity, asthma, joint diseases, intervertebral hernias in the post-infarction state. The presence of the listed diagnoses requires mandatory consultation with a doctor, who will consider the advisability of such activities and potential benefits for the body.

It is strictly forbidden to train if you have the following problems:

• respiratory diseases;
• allergic manifestations in acute form;
• ulcers in the gastrointestinal tract;
• chronic processes in the acute stage.

How to increase your stamina

To improve the functioning of the cardiovascular system, it is enough to perform the simplest and most common exercises. Research shows that resistance training, endurance training and high-intensity interval training are effective in improving cardiorespiratory endurance and muscle strength, especially in people aged 40-65 years. Among other things, those who run, swim, box, ride a bike, jump from a trampoline or simply dance will have a strong heart.

Source: medicinform.net

Rules for performing cardio training at home

If for some reason you can’t regularly go jogging or go to the gym, you can organize cardio training at home. There are general recommendations for conducting such classes. But before you start, you need to undergo a full medical examination to exclude contraindications. Once the doctor's permission has been received, you can start preparing. What to do:

• determine a place in the house for training;
• purchase a special rubberized mat, heart rate monitor or fitness bracelet;
• choose suitable clothes.

As for the training itself:

1. It is necessary to ventilate the room before each lesson.
2. You should start with simple loads and gradually increase complexity. The first time may be difficult, but after 3-5 workouts the body will adapt.
3. There is no need to torture yourself with long exercises. Cardio does not involve prolonged exercise. The optimal time is 40–60 minutes.
4. It is advisable to train to music. It motivates and lifts your spirits.
5. Warm-up should not be neglected - this is an important stage. You need to finish the session by stretching your muscles. Preparing the joints and warming up the body will help avoid injuries and problems with blood vessels, and a cool-down at the end of the workout will return you to a calm state and speed up the recovery of the body.
6. Don't forget about your drinking regime.
7. You should breathe correctly: inhale through your nose and exhale through your mouth.
8. Heart rate should be kept at 60-80% of the maximum allowable rate. If you don’t have a device, you can measure your pulse manually for 15 seconds and multiply the value by 4.
9. Rest periods should not exceed 40 seconds.
10. It is better to use an interval mode (30 seconds of work - 15 seconds of rest) - this will allow you to achieve effectiveness in losing weight.

Pulse and cardio: how to calculate individually

The maximum heart rate level for a particular person is calculated using the formula 220 minus age. During the first weeks, the indicator should not be allowed to exceed 60% of the obtained value, and then - 70-80%. An individual heart rate zone is selected depending on the load goals:

Nutrition

Cardio training is pointless if you do not combine physical activity with proper nutrition. Even before starting classes, you need to review your diet and, whenever possible, give preference to healthy foods.

An hour before classes, you can eat light proteins (yogurt, lean meat and cottage cheese, eggs) and carbohydrates with a low glycemic index (whole grain cereals and wholemeal products, vegetables, brown rice). After exercise, you should pay attention to protein foods.

How and when is the best time to practice?

The standard workout duration for weight loss is 40-60 minutes. Fat begins to be consumed after half an hour, so you shouldn’t stop. However, cardio exercises after strength training should not exceed 20-30 minutes, and the same applies to the morning hours on an empty stomach - no more than half an hour. Both options will use fat as fuel because glycogen levels are reduced. The regularity of weight loss exercises is 2-3 times a week.

Although you can exercise at any time, the timing depends on the chosen type of cardio, equipment and exercise equipment:

1. Morning. This period is more suitable for running, walking and cardio exercise. Classes are held on an empty stomach. After a night on an empty stomach, fat is burned instantly, so you can devote 30 minutes to exercise. But it is better not to do interval and strength training, as well as exercises with weights.
2. Day. This time can be devoted to any type of cardio. Conducted in the afternoon, they strengthen the heart rather than contribute to weight loss. The lesson should last 1 hour. After training, it is necessary to “feed” the body with protein foods (after 30-45 minutes). An hour after eating, you can eat complex carbohydrates.
3. Evening. It is also suitable for any cardio exercise and does not differ in duration from daily exercise. Whether a workout will burn fat depends on what you eat before the workout. To lose weight, it is important to maintain an interval of 1.5-2 hours. To avoid accumulating fat at night, the menu should include protein and vegetables.
4. Morning and evening - double cardio. This option is used for fat burning, and it works great. Morning and evening workouts should take 30 minutes each. The first is performed on an empty stomach, and the second before bedtime, without consuming anything afterwards.

Proper clothes and shoes

The material from which workout clothing is made should be moisture-wicking and breathable. If activities involve increased sweating, it is better not to choose cotton fabrics, but to purchase products with antibacterial impregnation. Often girls wear smaller suits, but this is unacceptable. Clothing must match your figure to make the suit comfortable. You should also pay attention to the seams: they should be soft.

As for shoes, only sneakers are suitable for classes, not sneakers, socks, etc. You should also not exercise barefoot. Choosing the wrong shoes can lead to injuries or joint problems. It is better that the sole springs well and does not slip, and there are ventilating inserts on the sides. In addition, sneakers should support the arch of the foot and fit snugly on the foot.

Statistics inexorably report: people sharply reduce their physical activity by the age of 30. Things usually get worse afterwards. Excessive fat layer, shortness of breath even with slight physical exertion, awkward, constrained movements... This is how premature aging of the body begins. What if we dig deeper? “Rust” on the blood vessels, limited movement in the joints, diseases begin to “stick”...

Unfortunately, in our society, many are accustomed to this age-related turn of events and even attribute these changes to peculiar manifestations of well-being.

Stop! This supposedly “natural” reaction of the body, associated with a sedentary lifestyle, can and should be slowed down. It is enough just to increase the volume of physical activity and the time allocated to it - compared to the volume and time, the limits of which you have observed for the last 10 years. I emphasize: increase the volume and time, but not the intensity.

Heart and motor. Score 6:1

The heart is a hollow muscular organ, the main task of which is to pump blood through contractions and deliver it to all cells of the body. In an adult, 60-80 such contractions occur per minute. There are 80 × 60 = 4800 contractions per hour of life, 4800 × 24 = 115200 per day, 115200 × 365 = 4 204 8000 per year. That is, by the age of 70, the number of heart contractions increases to about 3 billion.

Let's compare it to a car engine. Usually it allows the car to travel 120 thousand km without major repairs - three trips around the world, just in case. At a speed of 60 km/h, the service life of the motor will be only 2 thousand hours, which is 480 million cycles.

Let's compare the results for our heart and a car engine. 6:1! Even with the most conservative calculations, the advantage is striking. Now do you understand what colossal work our little heart does?

It has been scientifically proven that the heart has enormous adaptive capabilities. They are based on its ability to significantly increase both the frequency of contractions and the amount of blood released into the vessels with each contraction.

Under the influence of physical activity, the efficiency of a healthy, untrained heart increases by 2.5–3 times compared to the resting state.

Think about the wonders that regular physical training can do!

What amount of physical activity does a person need who does not want to participate in the Olympic Games, but does it only to keep himself in normal condition so as not to reduce his quality of life?

The main goal of health training is to increase the performance of the heart and blood vessels.

And since the heart is the most vulnerable link in the trained body, monitoring its condition is especially important. Why? Firstly, knowing the reserve capacity of the heart allows you to make your loads safe and effective. Secondly, monitoring the changes in the cardiovascular system that develop during exercise allows you to assess how successfully you “digest” the load.

Before starting systematic exercises, we, cardiologists, check the initial level of fitness of the cardiovascular and respiratory systems. To do this, there are certain tests for assessing pulse, pressure, breathing rate and even control of emotions.

Below are stress tests that anyone can use on their own at home.

Tests with pulse control. We squat, jump, walk up the stairs

Let's start with pulse as the main indicator of heart performance. The norms for men of working age are 50-60 beats/min in a calm state; for women, strange as it may sound, the value is less.

Before I go on to describe the tests, a warning for people with heart problems. You have a small indulgence: you can immediately do only half of the squats (jumps) and only then, provided that your heart rate increases by no more than 50%, continue to the generally recommended load.

Ladder test.

We go up to the 4th floor, slowly, without stopping, and immediately count the pulse. If the heart rate (HR):

• < 100 beats/min – everything is fine,
• < 120 – good,
• < 140 – satisfactory.
• But if > 140, beat the drum, it’s bad.

Flight of stairs.
Photo from the site moscowsad.ru The next stage of the test. The ascent to the 7th floor takes time into account. First, let's rise for 2 minutes and count the pulse:

• if heart rate > 140 beats/min, this is your limit for now. Start working on yourself.
• if heart rate < 140 beats/min, count the pulse again after 2 minutes. Within 2 minutes, the pulse should return to its original level - with a good level of training. If he still doesn’t come back, you have a reason to work on yourself.

Squat test.

We stand up straight and count our pulse. Then we slowly squat 20 times, stretching our arms forward, keeping our torso straight and spreading our knees wide to the sides. Again we count the pulse, or more precisely, the percentage of its increase:

• an increase in heart rate after exercise by 25% or less indicates an excellent condition of the body;
• an increase of 25-50% is also not bad, but it’s considered simple
• values ​​of 50-65% (satisfactory) and > 75% (poor) indicate your lack of training.

Another option is to test with squats.

We count the pulse at rest for 10 seconds, over the next 30 seconds we squat 20 times and count the pulse again. We repeat this every 10 seconds until the heart rate returns to its original value.

If you are trained, the increase in heart rate in the first 10 seconds will be no more than 5-7 beats, and the return to the original numbers will occur within 1.5-2.5 minutes; with excellent training, 40-60 seconds will be enough. If you haven't met these time frames, you have some work to do.

Test with jumps.

Immediately count your pulse, then stand up straight with your hands on your belt. Your task is to do 60 small jumps on your toes in 30 seconds. Then we count the pulse again. We evaluate the values ​​in the same way as in the previous test.

Tests with pulse control. We lie down and get up. We stand - we lie down

The role of the nervous system as a regulator of the heart and blood vessels is reflected in tests with changes in body position.

Orthostatic test (first we lie down, then we get up).

We count the pulse in a lying position for 10 seconds, multiply by 6, we get the original pulse. Slowly stand up and count your pulse while standing.

We focus on the difference - no more than 10-14 beats/min. If your result is <20 beats/min, you are within the generally accepted standard, and your body is recovering well after physical activity. If the difference is > 20 beats/min, this is bad.

Clinostatic test (first we stand, then we lie down).

The test is based on the reverse reaction of the body: when the body position changes from vertical to horizontal. The recommended difference is no more than 4-10 beats/min. The assessment of the result is similar to the assessment in the previous test.

Pressure controlled samples

The second important indicator that you can measure when training at home is blood pressure (BP).

We measure before training, after training, another 20-30 minutes later, plus if you feel worse.

Minute blood volume.

Knowing the numbers of blood pressure and pulse, you can approximately calculate the minute volume of blood ejected by the heart. To do this, multiply the difference between the maximum and minimum blood pressure values ​​by the heart rate.

We focus on the level of 2600. If the value is exceeded, think about whether you have gone too far with the loads.

It is even possible to determine the endurance coefficient at home! Simply multiply your heart rate by 10 and then divide by the difference between your maximum and minimum BP. The acceptable norm is 16. An increase in the indicator indicates a weakening of the heart and blood vessels.

Breathing rate

During physical exercise, it is important to monitor your breathing rate. This is especially true for people who have shortness of breath during physical activity. I recommend keeping this figure at 16 times per minute. Just don’t count it obsessively. You can measure your breathing rate 1-2 times a week as an addition to other tests.

12-minute test (Cooper test)

Assuming a healthy heart, the 12-minute test or Cooper test is suitable for assessing the training role of walking.

Treadmill at the stadium. Photo: deboradrodriguez.net

When performing it, you can walk, or you can run. What matters is what distance you covered in 12 minutes. The actions performed should not cause severe shortness of breath, otherwise stop and restore your breathing. Evaluate the result using the table.

What will be required for the test? Pedometer and treadmill, ideally a stadium one. If you don’t have a pedometer, counting the number of steps in 100 m or 200 m in advance will help.

The most important thing in performing the test is to evaluate your strength. If you have a heart condition, it is better to give preference to the 6-minute walk test (see Heart attack. First steps). If your heart is healthy, but you want to make sure of this, check with your therapist the day before. If you think that both are not for you, then it’s better to practice first, and then start testing.

Control of emotions

Equally important are the emotional criteria for proper training of the body. This includes a feeling of vigor, sound sleep, good appetite, and the desire to continue in the same spirit.

A cheerful and well-rested person is a person who regularly exercises himself and feels the desire to continue exercising.

It is logical that any physical activity leads to fatigue and muscle pain. Maintaining vigor at the same time, as an indicator of getting used to unusual loads, may indicate normal training. On the contrary, a decrease in strength, increased fatigue, the appearance of indifference and apathy signal overwork.

Pre-workout tip

Changing your motor mode will require a fairly high level of self-organization from you. Of course, just lying on the couch, using the elevator whenever possible and taking public transport every time you need to cover 300 meters is much easier than encouraging yourself to be physically active regularly. Whether or not to start training is up to you. And once you decide, immediately learn to enjoy the movement, listening to how your body reacts. Then maintaining regular training will never become a burden.

Cardio exercises for home workouts

For training, you can always find a suitable video on the Internet. Moreover, there is no fundamental difference in training programs for men and women. Unless the stronger sex can do more approaches, and beginners can choose simple exercises. The main thing is to maintain your heart rate when performing tasks, and do a warm-up before starting cardio.

As an example, a complex for beginners is given. Exercises will raise your heart rate, increase your metabolism and start fat burning processes. In the future, you can diversify the activity by jumping and running in place.

Workouts in the cardio room

To make cardio exercise more effective, it is better to conduct classes in the gym. Such premises are equipped with exercise machines equipped with heart rate monitoring devices, and an instructor monitors the exercises. In addition, during such training the possibility of injury is practically eliminated.

Experienced and qualified instructors at the La Salute fitness center will select the appropriate type of load, advise during the lesson, and monitor the duration and quality of the exercises. Only properly organized cardio activity will help you get the expected results and improve your health.

Cardio equipment

In the gym, every athlete is able to choose comfortable equipment for training. Below is a rating and description of popular exercise machines that are most often used indoors:

1. Treadmill. The activity is identical to outdoor activity, but allows you to set the required level of intensity. In addition, the load can be adjusted by changing the angle of inclination of the surface. The treadmill promotes effective fat burning and reduces pressure on the shins and tendons during movement. The machine is suitable for interval cardio. Classes are contraindicated for people with sore knees and spine.
2. Ellipsoid. The exercise machine is designed as an alternative to the treadmill. The movements on it are reminiscent of skiing and running and involve 80% of the muscles of the body. In this case, the user’s joints are not subjected to high loads. The equipment is suitable for warming up and has flexible settings.
3. Bike. The exercise machine is especially effective for very obese people. Activity perfectly develops the muscles of the buttocks and legs, strengthens ligaments, joints and the heart.
4. Rowing machine. Exercises on the device burn a fairly large number of calories even over a short period. The device is equipped with a multifunctional computer, uses up to 95% of the muscles and maintains the heart rate in the average range. The classes combine both cardio and strength training. The simulator is suitable for performing interval exercises, but the program of work on it requires studying the movements from special literature or videos.

Combining cardio and strength training

There is still no consensus on how to combine strength training and cardio. Some experts believe that it is not worth doing classes on the same day, while others recommend doing cardio after strength training. Both types burn approximately the same amount of calories, but have different goals: weight training is aimed at increasing muscle strength and volume, while cardio trains the heart and endurance. The processes occurring in the body also differ.

Experts are considering 3 options for combining training:

1. Cardio the day after strength training. This type is considered an almost ideal solution, especially for those who want to maintain muscle mass. Separate exercises do not expose the body to stress and allow the muscles to recover and rest. That is why this schedule is suitable for beginners and older people. But the main condition that eliminates volume loss is compliance with the maximum heart rate parameters. The values ​​should not exceed 60-70% of the maximum.
2. In one day: cardio + strength. The advantage of this option is that cardio burns all glycogen, and during strength training only fat is spent on energy. But this program is most often chosen by experienced athletes who can withstand high loads. This plan is not suitable for beginners. Also, the combination is not recommended for overweight people, so as not to overstrain the joints.
3. In one day: strength + cardio. Training done in this sequence is beneficial for weight loss. During exercise, muscles are well supplied with oxygen and recover faster, and fat is burned to obtain energy. But the activity requires a lot of endurance, strength and good physical shape, so it is not suitable for the elderly and beginners.

In any case, in order to properly plan the training process and get high-quality results without harming your health, it is best to contact a professional. He will create an individual program and correctly select the load.

How to do cardio for weight loss

It is worth noting that cardio training does not always lead to burning a large number of calories. Especially if the lesson is organized incorrectly. In addition, too intense and prolonged exercise can lead to wear and tear on the heart. That is why it is important to correctly calculate your resources and draw up an activity plan.

Different people have different rates of burning fat deposits. The indicator depends, in particular, on age, degree of exertion and physical condition. In general, to get good weight loss results, the training rhythm should keep your heart rate as high as possible (70-80%). This pace allows you to burn about 500-800 kcal in 1 hour. But when the values ​​are exceeded, fat burning, oddly enough, stops.

In any case, cardio for weight loss is chosen in accordance with individual characteristics and goals. Start training at a minimum pace and increase your heart rate gradually, controlling its values. Running is considered an effective and popular exercise option. But such activity is not suitable for overweight people due to the high pressure on joints and knees. Other fairly effective options include swimming and jumping rope.

List of mistakes that are best avoided when doing cardio for weight loss:

1. Less than 20 min workout. The body simply does not have time to start burning fat. The exception is cardio exercise on an empty stomach.
2. A load that lasts more than an hour. The body becomes overtired, the heart works overtime, and fat is not lost
3. Low heart rate. Such an activity, no matter how long it lasts, only leads to an improvement in well-being.
4. Increased heart rate. Loads work to wear out the heart, not to burn fat.