How to improve cardio
There is a perception that the best exercise machine for cardio training is the treadmill. Kind of like she is better burns fat. But it's not clear opinion. How many specialists, so many opinions.
You should choose a trainer for yourself. Believe me, on any of them, you can lose weight, adhering to certain rules. Well, about the food we should not forget.
2. Breaks
It is proved that the single session of cardio are summarized into a single result. That is not necessary to twist (running) for 30-40 minutes. You can split the exercise for three to four sets of 10 minutes with rest between sets to 10 minutes. But it is important to note that the intensity of the training must meet 80% of your maximum heart rate*. Therefore, to control it is expedient to use a heart rate monitor.
3. When to train
The best results are obtained cardio training immediately after weight training. The reason for that is testosterone and growth hormone, the level of which increases in process of a "heavy" workout. Both hormones stimulate fat burning. Cardio also increases blood flow, which carries the hormones throughout the body.
4. How to train
The best views are considered to be cardio interval training. It is a training consisting of alternating sessions with fast and slow pace. According to research by canadian scientists, interval aerobics removes more fat than training in a graduated pace. Although the latter burns huge amount of calories.
How was the relationship between the amount of fat and calories are not as durable. In bodybuilding, most often used minute intervals. Within a minute need to run to sprint pace, and then a minute at a quick pace and again to repeat the cycle. The approximate time of the training, 20-30 minutes.
* Determination of the maximum heart rate
There is a General formula: 220 — your age
Cssmax= 220 — age
For example, you need to make a run in the cardio zone with heart rate 60% -70% of the maximum.
Let's start the calculations:
let's say You are 35 years old
Maximum heart rate: 220 — 35 = 185 beats per minute.
Calculated your target heart rate zone:
185 * 0,6 = 111,
185 * 0,7 = 129,5.
That is, your goal is to stay within 111-130 beats per minute. This is your target area.
