Cardio for fat burning at home. The program of cardio at home. How to make a workout useful for the heart?
The undeniable advantage of cardio is that a lot of exercises can be done without additional equipment, only with the help of its own weight. To carry out cardio training at home without simulators does not require special training. Anyone can do it if there are no serious health problems.
Cardio training after strength training is a great way to get rid of dead fat. However, it is clear that not everyone is forced to spend an hour or even 30 minutes on a treadmill, bicycle or orbitreku. Most guys just think about weight and strength, and all the fat burning tools are set aside for the side track. Therefore, instead of expressive muscles becomes a bear, and instead of a radiator on the stomach comes a small cauldron. Nevertheless, there are several ways that you can use in strength training to create good effects, stimulate the body to burn fat and protect everyone from the orbit, bicycle or bicycle.
Relevance and benefits
The benefits of aerobic exercise are multifaceted:
- Stabilization of weight due to the transformation of excess fat into energy;
- Heart training, strengthening the myocardium and blood vessels;
- Endurance development;
- Increase resistance to stress;
- Immunity strengthening;
- Support muscles, ligaments, joints and the rest of the body in a functional state.
Cardio at home for weight loss - the most current type of aerobic exercise. Such exercises are practiced mainly by women, seeking to find a slim figure and remove fat from the “problem” places - the abdomen, thighs, buttocks.
Burn fat during strength training
Think what is most important for you now. Will it increase weight, strength, or burn fat and accentuate muscle. If you cannot mentally observe a drop in strength and weight, and you are sure that this is a mass, then you do not need to start training at all. This exercise is designed to burn fat and improve muscle tone, which is also associated with weight loss.
Each circuit is 10 exercises that should stimulate every muscle part. Between these exercises you do not take more breaks than you need to move from one position to another. Each circuit lasts 2-5 minutes of intense exercise. Speed and duration of training are crucial, so make sure you have at least 2 minutes of training, but no more than 5 minutes.
Features of home cardio
Cardio load at home are carried out when there is no time or opportunity to go to the gym. It should immediately be learned that aerobic training as well as strength training requires free time and regularity. At first, you can conduct classes three times a week, but gradually you need to increase the number to 5-6 classes per week. You should not take long breaks in classes, but it is also not recommended to load the body too much. Full results can be achieved if the duration of cardio training is at least 30 minutes.
Use basic exercises for each part of the muscles. Your peripheral training for burning adipose tissue does not require special exercises. The most basic exercises are those that interact perfectly with the big muscles. Choose 10 exercises for the scheme.
Tensioning on a stick or loading to remove the upper wide holder Compression machine blacksmith or free weight behind the head of the bench flat bending rods Loading Link raise the triceps French or lying down the rowing rod precipitation deadlifts the stomachs on the inclined squat bench to rise to the toes. Such intense training requires weight loss, although in each exercise 10 repetitions are enough, but the muscle work is so high that it will be a difficult task. To get started, try using 60% of the maximum load that you lift, and then adjust according to your own feelings.
It is believed that aerobic exercise burns fat better than strength training. This is not quite true: the most effective way to combat excess mass is a combination of strength and aerobic exercises. By combining various types of training, you can achieve the destruction of lipid deposits in the process of training, and in moments of rest.
Moderation loads and the regularity of training - the basic principles of cardio. The main thing is that the training brings pleasure and benefits. If you experience unhealthy fatigue or intense back pain in the limbs after training, it is better to stop exercising and consult your well-being with an experienced doctor.
Of course, the latter schemes should be performed on the edge of possibilities. Rotate the muscles while lifting and lowering the weight. Muscles should not play freely during exercise, so try to keep them energized while lifting and lowering. Slow the tension only in moments of complete lowering and weight gain.
Perform full and fast repetitions. Try to keep the weight so well chosen, the last repetitions you are not blaming, curved, etc. Please note that the movement was performed in full, but at a significant speed, which will also help to get adequate compacted heart rate and muscle.
Most people select for training a special musical accompaniment that helps to maintain the rhythm and gives the necessary attitude. Music for cardio is selected independently depending on personal tastes: the main thing is not to turn it on too loud, especially if you are engaged in the early morning.
Experts believe that the best time to practice is 16-19 hours. It is on the border of day and evening that fat burning occurs most intensely. If your goal is not to lose weight, but to develop endurance, you can practice in the morning, but keep in mind that during this period the metabolic processes in the body have the lowest speed. Also, cardio will not increase muscle mass: aerobic exercises work on a different principle.
Train your body during exercise. The number of repetitions in each exercise is 10. Breaks between chains are 2-3 minutes. The world uses this incorrect term, just as the term “fattening” is used incorrectly. When someone wants to lose weight or gain weight, he thinks first of all about the number of lost or accumulated kilograms.
Often hears a cliché like “I want to lose weight in kg” or “I want to put myself in kg”, but very few people take into account the fact that it is a kilo. There is not much weight to lose or satisfy you, but the challenge is to lose weight or gain weight correctly and healthy. That is, lose fat without losing muscle, or gain weight by adding muscle without fat. These things cannot be done overnight, but follow a special and rigorous program of training in fitness and long-term nutrition. There is no peace of workout methods and diets that make you lose 5 kg of fat per week, otherwise even 1kg of fat has lost almost impossible in such a short time.
Intensity and pulse
The first rule of cardio is to control your own heart rate. Fitness experts advise to start to find out the upper boundaries of their own pulse. Indicators should be monitored several times during the session. By tracking your own heart rate during cardio, you can adjust the intensity of the load in accordance with the characteristics of the body.
The human body cannot be deceived by labels or extreme events. If you starve will decrease the metabolic rate in proportion and idle weight loss, just as if you press the cardio excess will do the same and still do not lose weight, the rebound effect will develop even more when you take a break from the efforts which you get fattened faster than the starting point.
It should be understood that the first kg lost in these cases are nothing more than water and the contents of the intestine, and especially if you use a thermogenic and diuretic agent based on weight loss supplements. You can lose 5 kg per weight per week, of which only 10% is adipose tissue, that is, 500 g! You will not be affected by what the scale says, and you will no longer report only kilogram targets. It is much more correct to measure certain parameters, such as body fat percentage and main circumferences, and periodically take pictures to effectively track your progress.
You can count the pulse yourself, but for this you need a certain preparation and sensitivity: the probability of incorrect assessment of indicators is very high. The best option is to buy a heart rate monitor: such devices are inexpensive, sold in stores of medical equipment and sporting goods. If you do not monitor the work of the heart, the myocardium will receive too much stress, which will lead to serious consequences - pressure surges, arrhythmias.
Weight doesn’t mean that you can have a bit of scale, but a large layer of fat and muscle mass is almost zero or more kilograms and look super fit with a small layer of fat and muscle consistency. After this “short” introduction, let's look at the actual topic of this article. The most common 3 fitness training methods used for weight loss.
This type of training requires the subject to work for a long and very long time, from 30 to 90 minutes, with a constant low speed. This type of effort creates nothing but resistance to low intensity efforts. It has nothing to do with stimulating muscles, even legs, and also nothing to do with weakness and reduce body fat. Anyone who is immobilized in bed, no matter how sedentary a person is, he uses his leg muscles for daily activities. Well, this jogging does not bring anything in addition to the simple walking for the muscles of the lower train.
Tip: hold the pulse during class within 60-75% of the maximum. This is about 110-120 beats per minute.
Fundamental rules
The main rules of aerobic exercise:
- Choose only those trainings that give you positive emotions - never “force” yourself;
- Start training in a good mood - then the results will be more noticeable;
- Alternate different exercises so as not to overload the same muscle groups;
- Change your pace more often: this way more calories burn;
- Rest between exercises for no more than 30-45 seconds;
- Engage in natural clothing, wearing comfortable shoes or barefoot;
- Control your breathing: breathe calmly through your nose;
- Before training, ventilate the room or work outdoors, if the weather permits and you are not prone to colds.
Do not forget to combine cardio with proper nutrition. Dietary protein foods (poultry meat, veal without fat, fish) and complex carbohydrates are most suitable for aerobic exercise. If classes last about 45-60 minutes, you should eat for 2-2.5 hours. After training, you need to endure 40-45 minutes, then start eating.
As for weight loss, using this method, I'm sorry to disappoint you. As the body develops resistance to this type of exercise, the speed at which calories burn for energy decreases dizzily. That is why it first falls and then becomes harder, although you run more aplomb.
In addition, weight loss due to this type of exercise is mainly done from muscle mass, because jogging often comes with starvation, and therefore we get very easily from calorie deficiency to catabolism and muscle destruction, which then you can hardly recover.
Warning: to force the load, especially if you do not have sports training, it means to endanger your body. No results can be achieved right now, in 2-3 days of classes - regular, persistent and patient work is needed, based on a rational approach.
Set of exercises
Any cardio exercise program begins with a warm-up duration of 10-20 minutes. It is necessary to perform this stage: warming up warms the body and prepares it for further loads. As a warm-up, many athletes use intense walking on the spot with high knee elevation. Well warm up the body lunges with each leg forward.
Fitness training on the machine. . Let's overcome the fact that many people abuse trainers, and there is a risk that any of them will have an accident with a very easy and very serious one. Let's also consider the fact that most of them “sleep” on one device until they finish the series, and then go to another device where the tail is waiting and still waiting a few more minutes, so they actually train with 90 minutes, probably 15 minutes with indulgence, Then 15-minute “slippers”, especially for women, means a very small workout for fitness, performed in several fitness machines that are typical for great sex, namely fitness machines and kidnappers, who perhaps the most ineffectual specific devices.
There are many popular cardio exercises that can be performed at home. Consider the most simple and effective:
- Running on the spot. A good exercise from which to start home cardio. Consistently use different types of running: normal, with a high raising of the knees and with zahlesty (getting heels to the buttocks).
- Jumping on the spot. Small quick jumps alternate with jumps from a squat. Also perform jumps - legs together (arms down) and legs wide (arms up).
- Plyometric (explosive) push-ups. Take an emphasis lying down. Start doing the usual push-ups, but from the lowest point push up, lifting your hands off the floor and trying to throw up the body. Land softly with your hands. For complication, make a clap with the palms at the top point.
- Jumping in the rest lying. The starting position is the same. Holding your feet together, jump them to the right, then return to the starting position and make the same jump to the left.
- Jumping out. Start doing squats by placing your hands behind your head. At the top point, keep moving, making the jump up. Caution! Do not hit your head on the chandelier :)
- Running on a low start. Take a low start position: one leg under the body, the other stretched back. Swap your legs at the same time. When pushing away body weight is transferred to the hands. A more difficult option is to act with your feet symmetrically, i.e. both legs to themselves, then both back.
Start with 10-15 repetitions for each exercise, increasing over time to 30. Also gradually increase the number of cycles.
The remaining devices are avoided to the maximum, so that, God forbid, develop prominent muscles, like men, as if the muscles grow as easily as a discarded coconut. No matter how much a woman pulls to any fitness machine, she will never develop male muscles, because she almost misses the main ingredient, namely testosterone. Instead, women have a higher enemy of muscle growth, namely estrogen.
If you want to lose weight, you have no reason to want to isolate the muscle group, because it means low calorie intake. However, this is not a solution, because fitness machines exclude from the equation the impact muscles, which are very important both for a serious physical condition and for calorie consumption in efforts. These muscles are excluded due to the fact that fitness exercises are pre-set, you just need to push or pull the weight on a predetermined course. Training fitness aerobics for specific classes. . The differences are quite large and, obviously, directly proportional, and the effect for the process of weight loss is higher or lower.
You can combine exercises in any order. The most productive is the combination of squats with plyometric push-ups and jumps. You can make your own complexes that you feel comfortable, convenient and fun to practice. There are applications for cardio training smartphones that perform training and control functions.
The main problem is that these trainings are conducted with a large number of people at a time, so a general program that does not correspond to each other should be drawn, and the instructor cannot explain to everyone how to work properly or give too much attention. In addition who has no idea. You do not need an accessory, and you can burn a lot of calories with this set of cardio exercises that speed up your heart rate and help you lose weight.
If you do not like to run, but you want to lose cardiovascular exercise, these are the ones that are perfect for you. They have many benefits for heart health, but also help eliminate cellulite and excess weight. Cardio exercises stimulate all the muscles in the body and help burn fat.
The maximum effect (increased endurance, weight loss, strengthening of the heart muscle and lungs) can be achieved by increasing the volume and intensity of training consistently. Observing the correct mode, you can reduce the pulse rate when performing the same load. Reducing the number of heartbeats indicates a certain stage of training has been achieved: if the pulse stabilizes, you can increase the load without the risk of exceeding the permissible loads.
Why cardio exercise?
According to experts, cardio exercises are even more effective than running when you want to lose weight.
Cardio exercises for heart health
Cardio exercise for burning fat. Cardio exercises for stress and depression. Cardio exercises for brain health. Cardio exercises for diabetes. It also helps to weaken, which is important for diabetes or maintaining a normal body weight.Complete training recommended by renowned trainer.
If you do not have regular sports, and you do not have much resistance, you can just go through these exercises and hold a tense 10-minute workout, and over time you will be able to repeat them and get 20 minutes of training. It is important not to jump over the heat and try to do so many repetitions from one exercise for 1 minute!
Intensive aerobic exercise is contraindicated for people with heart disease and serious joint and spinal disorders. Just in case, before starting a regular exercise, it is better to consult a doctor or an experienced fitness professional.
You do not need to have a gym membership to get yourself in good shape. There are many places where you can have a great workout. For example, at home!
We all have a busy schedule, but all that is required for this cardio training is a bit of motivation and determination. And you do not have to try to enter into your schedule time on the way to the hall. Let me guess: you have two kids running around the house, and there is no one to look after them while you are in the gym? Or do you have too much work to train even during the lunch break? There are no gyms near your home?
Whatever the reason why you are not training, try to conduct a HIIT training session at home today. HIIT-training (high-intensity interval training) is designed to provide the load, motivate and give a boost of energy.
HIIT training is a popular type of training that combines the two most effective methods to get you in good physical shape: building muscle and increasing heart rate. This type of training includes new exercises and helps you set big goals. But above all - it is fun and very comfortable!
Push ups
Training is best to start with active stretching.
- Starting position: stand up straight, legs together, bark muscles tense.
- Bend down and try to reach out to the floor. As soon as the fingertips touch the floor, move your arms to the flat prone position. This stretching exercise will improve posture and flexibility.
- The main thing - keep your legs in a straight position so that you feel the tension in the back of the thighs. If you do not have enough flexibility, you can bend your knees to reach the floor.
- As soon as you lay down, do one push-up, straining the muscles of the bark, chest and back to lower the chest to the floor. Stop when the distance between the chest and the floor is 5 cm. Push your hands off the floor to return to the prone position.
- Raise your hips up, move your arms back. When the feet touch the floor with the entire surface, bend again and then straighten to the starting position.
- Do 10 repetitions.
Burpy
Now that you're warming up, it's time for the burpy. Burpy is a great exercise for burning calories.
- Sit down and place your palms on the floor.
- Push your feet off the floor, and throw them back so that you are lying flat. Try to keep your socks on the floor when your feet land.
- It will be easier for you to push off with your feet from the floor and throw them back at the same time if you arrange them wider.
- When your feet are on the floor, push them off the floor and pull them towards you so that your knees are close to your elbows. At the same time, the feet should be brought together.
- Straighten up and then jump up, arms outstretched above head. These movements are one repetition.
- Perform 10 repetitions.
Plank with the transition to lying down
Get ready to work on the bark muscles.
- Take an emphasis lying down, arms spread wide. Bring your legs together to complicate the exercise, or set aside to ease. Abdominal muscles should be tense. Your body should be built in a straight line from the hips to the head.
- Holding the body along this line, tear off the left palm from the floor and place the left forearm on the floor. Perform the same movement with your right hand. Now both forearms are on the floor. Tighten the bark muscles. Do not swing your hips back and forth.
- Hold this position for a second, then lift your left forearm from the floor and place your left palm on the floor. Repeat for the right hand. These movements are one repetition.
- Do 20 repetitions.
Squats
Now it's time to work on your lower body. Do not be surprised if after the first workout your legs will hurt a little.
- Stand straight, feet shoulder-width apart, socks looking forward. Put your hands behind your head and lock your fingers into the lock. Do not pull your head forward.
- Look forward, tighten the bark muscles. Bend forward, pushing the pelvis back and bending the legs at the knees. Knees should not move forward beyond the socks; you should see the tips of the front of the feet. Squat to the level parallel to the floor (as if sitting on an imaginary chair). Body weight should be moved to the heels.
- When you sit in your imaginary chair, linger in this position for 2 seconds.
- While unbending your knees, with an explosive motion, push your heels off the floor and return to the starting position. Do not forget to keep your buttocks muscles tight!
- Perform 30 repetitions.
Running upright
- Take an emphasis lying down. Hands and feet shoulder width. Tighten the bark muscles so that the lower back does not sag. The hips and head should be in line.
- Pull your right knee to your chest, or lift it as high as you can.
- Pulling the right leg back to the starting position, pull the left knee to the chest. The bark muscles should be strained, and the back should be in a straight position throughout the exercise. Imagine doing jogging on the spot.
- Perform 20 repetitions for each leg (40 repetitions in all).
Jumping Jack
This exercise provides both cardio and strength training, making it an excellent complex exercise for the whole body. As with all other exercises, you will not need any projectiles. All you need is free space in your home.
- Stand straight, hands lower to the sides.
- In one motion, spread your legs in a jump and raise your arms above your head.
- Immediately make the same movements in the opposite direction: move your legs together in a jump, and lower your arms along the body.
- Perform 50 repetitions.
Running on the spot with high knee lift
- Stand up straight, feet shoulder-width apart, look forward, arms lowered along the body.
- Straining your abdominal muscles, quickly lift your right knee up, in the direction of the chest. You have to raise your knee to your hips. Keep bark muscles in tension. Bent at the elbow, lift your left hand up, as when running.
- With the same speed, lower your right leg to the floor, and lift your left knee up to your chest as quickly as possible. Make a proper movement with your right hand. Lower the legs to the floor should be on the front of the foot (on the foot pad).
- Perform a total of 60 reps.
Cardiac exercise program at home
Repeat this workout for 30 minutes. See how many times you can repeat this program during the week and track your progress.
Week 1
Repeat the program as many times as you can for 30 minutes.
- Pushups - 10 reps
- Burpy - 10 reps
- Transition Plank - 10 reps
- Squat - 30 reps
- Running upright - 40 reps
- Jumping Jack - 50 reps
- Running onsite - 60 reps
Week 2
Next week we change the program: do each exercise for 1 minute with 10-second breaks between them.
- Pushups - 1 minute
Break 10 seconds
- Burpy - 1 minute
Break 10 seconds
- Transition bar - 1 minute
Break 10 seconds
- Squatting - 1 minute
Break 10 seconds
- Running upright - 1 minute
Break 10 seconds
- Jumping Jack - 1 minute
Break 10 seconds
- Running on the spot - 1 minute
The best cardio workout for the home: video
Conclusion
These HIIT workouts do not require a lot of free space in your home. All you need is to get up from the couch and put on your sneakers, so you should not have any excuses to skip them.
Cardiocomplex 15 minutes - Yoga for beginners
Based on:
http://www.healthline.com/health/fitness-exercise/at-home-cardio-exercises
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