Cardio training for weight loss
Cardio training will help people who want to reduce the amount of body fat and get a relief figure. Such training has a beneficial effect on the body as a whole: it normalizes the functioning of the cardiovascular system, increases performance and endurance, and improves mood.
Aerobic training helps the body quickly recover from mental stress, and also makes it easier to tolerate stress. The proposed aerobic training program is quite versatile, it is easy to adapt it to the specific tasks facing you at the moment, and adjust it to take into account future progress. Rules of cardio training for weight loss
The body needs a certain period of time to get used to physical activity, so you should increase the load gradually.
The frequency of training should be at least three times a week, although the ideal option is daily training. The higher the frequency of training, the better the results will be.
Morning is the most suitable time of day for training, since it is during this period that the metabolism is more intense under the influence of activating hormones-glucocorticoids and catecholamines. According to a number of studies, morning workouts require 20% more energy than exactly the same ones, but in the evening.
The duration of training should be at least half an hour, and optimally-an hour. Of course, the longer the workout, the faster the excess weight goes.
There is a certain time frame for eating. You should not eat for 2 hours before training to avoid burning fat that comes from food, and not deposited in the body. The same period of time can not be eaten after exercise, because the blood receives a lot of free fat, which should be destroyed during metabolism, and the intake of food will return them to the fat tissue.
To suppress catabolism, you can take protein for an hour before and after training (0.5 servings). Immediately before the start of the class and immediately after it is completed, you can use a complex of amino acids or a portion of BCAA, which will support the shape of the muscle.
For the effectiveness of weight loss, an important factor is the intensity of training. You can determine its level by the pulse rate. The intensity of training is considered sufficient if the heart rate is not lower than 120 beats per minute. However, exceeding the mark of 140 strokes is still allowed, but only after the adaptation of the cardiovascular system to loads, which lasts three weeks.
To achieve the highest results, you must adhere to a certain regime. It is necessary to prepare the body for the load, so you should start practicing at a slow pace. Continue training by alternating strong and weak loads every 10 minutes. For normal completion of training, you should gradually slow down the pace.
For weight loss, do not neglect strength exercises, you should pay attention to them 2-3 times a week before aerobic training, since they burn 2 times more calories.
Observe proper nutrition. Reduce the daily number of calories gradually, cut no more than 250 kcal per week. BUT! the Daily caloric content should not be lower than 1500 kcal for women and 2000 kcal for men.
