CARDIO TRAINING FOR BURNING FAT AT HOME: THE BEST EXERCISES

To start the fat burning process, you should change the ratio of calories consumed and wasted so that the former are significantly smaller than the latter. Observance of a well-designed diet is the first significant step towards a new "fat-free" life.

However, on proper nutrition alone, it is difficult to achieve significant results. The second point of support, in this case, should be regular cardiovascular exercises.

What is cardio training and what is it for?

With this type of physical activity, the energy produced by the body during aerobic glycolysis (glucose oxidation) is used. In addition, cardio training should promote the development of the respiratory and cardiovascular systems. The exercises used in it combine the minimum load and high intensity.

Cardio workouts are used for:

improve the work of the heart and blood vessels;
strengthening the heart muscle;
speeding up the metabolism;
maintain immunity;
recovery after normal (strength) exercises;
fat burning.

It is the last point for many is the most significant.

Types and benefits of cardio workouts for burning fat

There are several main types of cardio, each of which gives a positive result.

Walking.

Energy consumption: 300-400 kcal / hour. To the greatest extent, walking is designed for beginners and those who have a significant body weight. In addition, it can be useful during the recovery phase for those who have undergone an operation or have been injured. Allows you to prepare for more intense loads.

Running with constant speed.

It takes about 600 kcal / hour, which is significantly different from normal walking. The leg muscles are actively functioning, the metabolism accelerates, aerobic endurance develops (which is extremely important for athletes).

Cardio Cycling / Exercise Bike

Calorie consumption is the same as when running at a constant speed, but at the same time the load on the knees is significantly reduced. Equally suitable for beginner and experienced athlete (allows you to achieve the effect of "drying" the muscles of the legs). When using an elliptical trainer, the gluteal muscles are more heavily loaded.

Rowing on the rowing simulator

For 60 minutes of such motor activity consumed 840 kcal. These are significant costs, which allow intensive use of excess fat reserves, without loading the knees and training the muscles of the abdomen, back, legs and arms. At the same time, endurance is trained.

Swimming.

Energy consumption: 600 kcal / hour. This type of activity is suitable for almost anyone. It is especially useful for people in the recovery phase after injuries. Differs most insignificant load on the spine and the simultaneous inclusion in the work of all muscle groups. Maximum results can be achieved by combining various styles and speeds of the exercise.

Jumping rope.

1000 kcal is consumed per hour (usually the exercise lasts no more than 15 minutes), which is significantly higher than the same indicator for other types of activity. The appearance of an additional load on the shoulders and calves is noted, the development of exposure, speed, and explosive force develops. However, with excessive intensity, there is a risk of knee injury.

HIIT (high-intensity interval training).

A relatively new and very effective form of cardio. It is based on the alternation of phases with a minimum and maximum heart rate. According to the majority, this option is most suitable for fat burning, because it allows you to eliminate a significant amount of calories and, at the same time, speed up the metabolism for the next day.

It has an advantageous difference from workouts with constant intensity - the body does not have the “addictive effect” (lower calorie expenditures with regular repetition of the same exercises).

The main rules for effective cardio workout for burning fat

Fat burning cardio workout should be carried out in accordance with certain rules:

Regular heart rate tracking.

Too low values do not allow to achieve the desired result, and excessively high values indicate a dangerous overpotential of the body. In the absence of a special measuring device (heart rate monitor), independent measurements should be made at least two or three times per lesson.

Predominance in the general program of interval loads.

Interval exercises are much more effective in comparison with monotonously performed actions and allow for more productive training.

Preemptive walking in the presence of overweight.

To do this, you can use the simulators, use at home using a video trainer, and also just perform long walks on the street.

Mandatory presence of additional strength exercises.

The absence of this element leads to a decrease in muscle mass, a slowdown in metabolism and a deterioration of the overall appearance. It is not necessary to perform both types of training on the same day, it is enough to alternate them.

Start training - strength exercises, the end - aerobic.

When combining different types of loads, one should start with the power ones, since after cardio it is very difficult to find the strength to work out high-quality movements with weights.

Change types of aerobic exercise.

On simulators, you can resort to alternating ellipsoid and treadmill, and while at home you can use different programs. It makes classes more productive.

Connecting high-intensity interval training (HIIT).

This will avoid excessive loss of muscle mass due to a lack of calories.

Supplement training program low-impact cardio.

It is necessary, first of all, for those who have problems with the knee joints. Usually, low-impact exercises imply cycling, or brisk walking.

Lead at least one day off per week.

Requires that the body can recover.

Performing cardio even when there is no need to lose weight.

Training allows you not only to lose weight, but also to stimulate your physical development, to train your heart muscle, increasing its endurance. Therefore, their implementation will benefit almost any group of people.

Compliance with low-calorie diet.

Even daily aerobic exercise will not give the desired result, if there are no positive changes in the daily diet.

How to calculate individual heart rate

There is such a parameter as heart rate max. This is an indicator of the maximum permissible pulse for a particular person. The most primitive formula for its calculation includes only one action: 220 minus age.

The resulting number is the point to which it is better not to approach. Upon its achievement, the heart begins to wear out, suffer from hypoxia (oxygen starvation), all other tissues and organs of the body are also depleted.

Classes at this limit are contraindicated to any person and can be fraught with many problems: from overheating and overload and ending with a heart attack.

Therefore, relying on the max heart rate, it is necessary to calculate for yourself the range of allowable heart rate, within which the training should take place. The resulting interval is called the aerobic boundaries of the pulse. Being within its framework, the heart manages to deliver oxygen to the tissues in the required amount.

The formula for calculating the lower aerobic border of the pulse: (220 - age) x 60%: 100%.

The upper limit is determined similarly, but instead of 60%, 80% is indicated.

What time and how much to train

The specific duration of cardio depends on the selected heart rate level:

60-70% (about 120-140 beats / min.) - the pulse that provides the greatest effectiveness in terms of fat loss.

To get rid of excess weight, this frequency must be followed for 40-45 minutes. This duration is due to the fact that for about half an hour from the beginning of the workout, only carbohydrates are consumed and only then comes the turn of adipose tissue.

70-80% - the development of aerobic endurance.

The exact duration of classes is determined independently, taking into account their own working capacity and body health. In this case, the combustion of fats and carbohydrates also occurs, but the former are less concerned.

With a heart rate of more than 80-85% of the maximum value, the organism leaves the aerobic zone and enters the anaerobic, that is, energy production occurs without oxygen (typical for strength training). Fat burning in this case does not occur, and carbohydrates are quickly depleted. There is a risk of hypoglycemia, which is accompanied by dizziness, weakness, cold sweat.

Keep in mind that cardio lasting more than an hour burns only muscles.

If we talk about the preferred time of day for fat burning workouts, then this is the morning hours. The glycogen stores in the body are depleted, the process of splitting fat cells begins much earlier (of course, if you select the correct pulse zone). A nice bonus of such exercises is a feeling of cheerfulness for the whole day.

Daily exercises are more suitable for maintaining the tone of the heart muscle, but adipose tissue is hardly used until the 20-40th minute.

In the evening, glycogen decreases again, but you can only count on getting a result if you wait at least two hours after the last meal.

Cardio workout for burning fat at home: a set of exercises

The table below shows 5 exercises for home cardio, for the implementation of which should be taken in that order.

Exercise name	Description	Number of repetitions
Explosive push ups	Position - emphasis lying. Sibaya hands in elbows lower the body down, and then with all your strength push off from the floor surface (for the time being, the palms should be completely detached from it). After gently land and return to the starting position. In the future, the exercise can be complicated: at the moment when the palms do not touch the floor, make a clap.	15
Burpy	Starting position: standing on all fours, with the knees and chest touching. Take the position of the prone position, sharply stretching the legs back. In one motion, return to the starting position and jump as high as possible upwards. Landing again to take the original position.	20
Rock climber	Take a position: resting prone. Sharply pull the right leg to the right hand. Return to the original position. Pull the left leg to the left arm, then re-assume the position of the supine position.	30
Jumping out	Put your hands behind your head, crouch and jump straight up (hands remain in the starting position, it is allowed not to facilitate the exercise and maintain its effectiveness).	15
Sumo squats	Stand straight, straighten your back, legs shoulder-width apart. Sit down and put your palms on the floor in the space between the feet. In one motion, push your legs back and lie down in an emphasis. Then perform all the movements in the reverse order.	15

Everything must be done as quickly as possible, but with the preservation of the correct technique.

A number of these exercises is one round, after it you need to wait until your breathing is fully restored. Then the cycle is repeated at least three times (with respites after each lap).

After a month of regular workouts, you will see noticeable results.

The best cardio exercises for burning fat at home

The best cardio exercises for home everyone determines for themselves independently, relying on the existing basic types of activity in various forms and combinations.

Running on the spot:

classical;
with high knee lift;
with a shallow leg.

Jumping:

small and fast;
with deep squats;
legs together - legs apart.

Jumping out

from a deep squat;
in an emphasis lying.

Kicks (forward and back to beat with a heel, lateral blows - lifting the legs, do not bend the knee to the end).

Basic movements:

from aerobics;
from step aerobics.

Dancing.

Fitness program of workout for fat burning in the gym

Beginners are encouraged to do rest between workouts for 1-2 days. Therefore, a total of one week to engage in need not more than 3-4 times. The following is an exemplary training program for a cardio fitness workout at the gym:

Warm up

To warm up the body, walking is performed with a gradual acceleration. Depending on the level of fitness, the pace and angle of inclination of the treadmill vary. It is advisable not to forget about pulse control (for most of those involved, it should be 90-100 beats per minute).

Pull-ups on the crossbar.

Girls involved in the gym use "gravitron" for this purpose. After doing the exercise, you need to walk a little and catch your breath.

Lifting the knee.

Stand in front of the platform. Foot placed next, but not close to each other. Perform a step forward with the right leg and, keeping balance, pull the left knee to the chest, and then return to the original position. Repeat several times, and then repeat the exercise with the other leg (heartbeat 100 - 120 beats / min.).

Push ups.

It can be performed from the floor or on the uneven bars. After doing - a small front.

Lifting legs

Straight leg, without bending, take as much as possible back and up.

Running with interval load.

Complete the program by moving to a walk with a gradual decrease in pace.

Strengthened cardio training for burning fat for men

This version of the circuit training involves staying in the gym. There are no breaks between exercises. The strength elements are performed by the 1st minute, and cardio exercises - by 3 minutes each:

Push-ups (can be replaced with bench press);
Squats;
Pull-ups (can be replaced by the upper block);
Jogging;
Bench press in the initial position;
Lunges forward with a load (1 minute for each leg);
Exercises for biceps in a standing position;
Exercise bike;
Exercise for triceps;
Leg extension (performed with a simulator);
Flexion of the legs (prone position);
Twisting (prone position).

At the end of the cycle, it must be repeated again several more times.

What can you eat before and after training

To prevent the cardio load from breaking down, it is recommended to use fast protein, whey protein isolate, or BCAA before morning or evening classes.

Many believe that it is impossible to eat immediately after doing the exercises, but this is not so. During the first 20 minutes after the end of the workout, all the food eaten is used to restore energy costs. Therefore, the main thing - to make the right diet.

Liquid carbohydrate foods (for example, grape or cranberry juice) are most suitable for this. Snack should be supplemented with protein food (preferably in powder form). For the first two hours after a workout, you should refrain from coffee and chocolate.