Cardio (aerobic exercise) traditionally associated with weight loss, but this is one of the biggest misconceptions in fitness. Without knowing it, people walk for hours on a treadmill to get rid of excess fat, but this is not how it works. Opinions about cardio for weight loss the most controversial, however, I stumbled upon the wonderful material by Stephen Shaw and could not resist translating part of it. In this article, Steve answers all the questions about aerobic exercise.
How much cardio do you need to lose fat?
Many of you would probably say a lot. Most would answer quite specifically, for example, 25-30 minutes, 3-5 times / week. There is no right answer here as you don't need cardio to burn fat. Let's take a look at why.
What is Cardio?
Aerobic exercise through the eyes of those who are losing weight looks like a set of light to moderate exercises that can be performed without stopping for a long time. The goal is simple: by continuing to move, you will burn as many calories as possible.
Usually, aerobic training is done to strengthen the cardiovascular system, but since the article is about losing weight, you will have to stick to this topic.
There are two main forms of cardio training:
- HIIT High-intensity interval training, which consists of alternating short periods of intense movement, such as running 15 seconds, and longer periods of low-intensity aerobic exercise, such as walking.
- LIT is a low-intensity workout. This is a typical form of cardio in the gym - long boring sessions on machines like a treadmill, etc.
HIIT is considered the most effective form of aerobic training because it burns more calories in a short amount of time. It is more attractive, and even fun, but despite all the advantages, this type of aerobics is more difficult than LIT. HIIT is short but explosive sessions that put a lot of stress on the joints, and it will be quite difficult to perform the exercises, especially for older or overweight people.
With that in mind, consider an example of calorie expenditure during a low-intensity cardio session.
What is the calorie consumption of LIT?
In the example of a 100 kg person, the calorie consumption during 30 minutes of low-intensity cardio is:
- Hiking - 325 kcal;
- Steyrmaster (step trainer) - 325 kcal;
- Swimming - 325 kcal;
- Walking - 151 kcal.
Let's say you decide to do 4 workouts per week on the treadmill, 30 minutes each. The consumption will be only 600 kcal per week (despite the fact that to lose one kg, you need to spend 7000 kcal - ed.). If you practice for a year, then you will burn 30,000 calories (taking into account a few missed workouts), and in the end you will lose only 8.5 kg of fat. This is the result of spending 100 hours on the treadmill.
The takeaway is that cardio is good for maintaining health, but not effective for losing weight. Thus, in order to lose fat you need to understand nutrition.
Aerobics, nutrition and weight loss
A good meal plan will melt the fat in your body. The only requirement is to accurately control your calorie intake and adjust your diet as needed.
Most people go to the gym to lose weight and attack the cardio equipment first, but the main thing they should be thinking about is diet.
Cardio training without a sensible eating plan is a ticking time bomb. If you are not in control of your diet, then aerobics will likely increase your appetite. It can even lead to the fact that you will not lose fat at all. If you do not control the daily calorie content, then you can easily exceed 200-400 kcal.
The meal plan should suit your needs. It will help you lose 2 to 10 kg / month. Even if you run a few miles on a treadmill, 80-95% of your weight loss depends on your meal plan. This is why you don't need cardio for weight loss, but you can use it to maintain overall health.
How can aerobics help you lose weight?
If a meal plan is created with the aim of changing body composition - losing fat and maintaining muscle mass, then this will lead to a loss of 30-45 kg per year, while weight loss with cardio is insignificant compared to these numbers, aerobic training can still be used for weight loss. For example, when the fat loss process slows down.
Don't get hung up on cardio for weight loss. Think better about how this training can improve your health.
For the first 4-6 weeks, focus on your nutritional program, but you can gradually add aerobic activity, but most importantly, do not overdo it. Allow your body to get used to the extra stress, and only then change it.
Steve suggests trying a six week treadmill exercise plan:
- 1st week - 2 times / week 10-15 minutes
- 2nd week - 2-3 times / week 15-20 minutes
- 3rd week - 3 times / week 15-20 minutes
- 4th week - 3 times / week 20-25 minutes
- 5th week - 3-4 times / week 20-25 minutes
- 6th week - 3-4 times / week 20-30 minutes
You don't need more cardio for weight loss. However, given the above, slower weight loss can occur with prolonged periods of being in a calorie deficit.
When you plateau, try increasing your cardio time slightly by running 10 minutes longer once a week. See how this helps you get off the ground. If you do not do this, then you will have to reduce the calorie content of the diet. Don't panic by cutting calories and increasing aerobics, but if your weight hasn't changed in two weeks, make minor adjustments.
My 5 kopecks: I believe that cardio for weight loss is only effective when combined with strength training. It can be carried out both on the day of rest, and immediately after the power one. However, this point should be taken into account in the study by Wilson et al. it says there is a lot of evidence that combining aerobic and strength training (in one workout) has a negative effect on increasing muscle strength and size due to the catabolic processes that aerobics triggers.
The timing of cardio and its nature depends on the purpose and body composition of the trainee. Lyle MacDonald argues that for lean people (22% female fat and 15% male fat), who want to become even leaner, it is advisable to do aerobics in the morning on an empty stomach, while the time of cardio for people with an average% fat is not critical.
And as for the type of training, HIIT is more effective, since it allows you to burn more calories, preserve muscles, speed up your metabolism, but it is better to do it on a non-training day. If you need to do cardio on the day of strength training, then it is better to give preference to NIT.
There is also an opinion that with low-intensity work on a rest day, it is recommended that the duration of the session should not be shorter than 20 minutes, but not longer than 60 minutes, because in 20 minutes glycogen stores are depleted and the body begins to use fatty acids. But I am in favor of the fact that the key is still in nutrition and strength training, and aerobics only provides a little help. Moreover, after the end of the training, calorie consumption stops, while strength loads have a longer lasting effect.
Sources:
muscleandstrength.com/articles/need-cardio-fat-loss
muscleandstrength.com/articles/choosing-cardio-pre-post-workout
bodyrecomposition.com/fat-loss/fasted-cardio-and-fat-loss-qa.html
There are a fairly large number of types of aerobic exercise. Many people get confused about them and do not understand which cardio workout for burning fat is best for them. Today I want to talk about the advantages and disadvantages of various types of cardio.
Cardio workouts for burning fat: which are better for losing weight
By virtue of its nature, aerobic exercise forces the body to use fat reserves as its main source of energy, and take carbohydrates and proteins to the background. Therefore, it is obvious that there must be a cardio load in your workout routine on drying.
At the same time, what kind of cardio for weight loss should be done is a matter that causes a lot of controversy. Typically, aerobic exercise is done at moderate intensity (although high intensity has been shown to burn more calories) and last 15-20 minutes. This time is enough to stimulate the work of the heart and lungs and force the body to actively consume oxygen.
Here are the main types of cardio for burning fat:
- Cycling
- Rowing
- Walking
Their commonality lies in the fact that they engage the largest muscle groups in the body. During aerobic exercise, oxygen, fats, and carbohydrates combine to produce adenosine triphosphate (ATP), the primary fuel source for all cells.
Since body fat is higher than carbohydrates and proteins, it is more effective in providing energy during cardio for weight loss. In addition, it is mobilized faster in the presence of oxygen.
Thus, aerobic exercise of moderate intensity (50-75% of maximum heart rate) is likely to burn a lot of fat. But will she allow it to be done in the long run? Some researchers suggest not.
In fact, a lot depends on what your heart rate is for fat burning cardio. High-intensity cardio (75% or more of your maximum heart rate) uses more calories, which directly affects the burning of adipose tissue. To calculate the maximum heart rate for yourself, you need to subtract your age from 220.
As long as the exercise is performed in the aerobic zone (using oxygen) and does not become anaerobic (using carbohydrates), the higher the intensity, the better.
This does not mean that low-intensity cardio is useless. As I will explain later, it has its place in training. However, if you want to lose weight in no time, then you must stick to a high intensity.
The purpose of this article is to identify the optimal cardio workouts for fat burning and why they are effective. But let's first look at the advantages of high intensity over low intensity.
Benefits of aerobic exercise
All types of aerobic exercise are equally beneficial. At the same time, both high and low intensity of their implementation (albeit within the framework of the so-called fat-burning zone) has its advantages.
To accurately determine the intensity you need, you need to calculate your target heart rate. The lower limit of the target zone is 55% of the MHR and the upper limit is 80% of the MHR. Use an online calculator to find these numbers (or simply subtract your age from 220 and then multiply the result by 0.55 and 0.8, respectively).
Cardio training (regardless of intensity) will help:
- Strengthen the muscles involved in breathing, which means better lung function
- Increase the number of red blood cells in the body, which allows oxygen to circulate better throughout the body
- Strengthen the heart muscle
- Relieve stress and tension, as well as improve psychological well-being
- Improve blood circulation to all parts of the body
- Boost self-esteem
Pros of low to moderate intensity cardio (50-75% of MHR):
- Generally provides less impact on joints, making it ideal for those with obesity or low fitness
- Burns fat directly (not calories in general) and can be performed for an extended period of time
- Can be used for active recovery
Pros of high intensity cardio (70-85% of MHR):
- Burns More Calories and Fat
- Increases metabolic rate (during and after exercise) more than low-intensity cardio
- Improves endurance, strength and performance
- Helps Prevent Osteoporosis
Cardio Slimming Exercises and Their Benefits
The following types of cardio have different intensities. Choose the one that you like best and still produces lasting results.
1. Walking (burns 300-400 calories per hour)
It was once believed that walking was the ideal cardio workout for losing weight and promoting overall health. However, it is now regarded as one of the least effective aerobic exercise.
Walking is great for beginners as well as injured or obese people. Naturally, the lower the intensity of the exercise, the less will be the number of calories burned per unit of time (15 minutes of cycling burns more calories than 45 minutes of walking at a moderate pace).
In addition, after walking, metabolism accelerates by an average of only 1-2 hours, in contrast to high-intensity aerobic activity, where it can be increased up to 24 hours or more.
Pros of walking:
- Weight loss aid for obese people (who cannot do other exercises)
- Suitable for people with sore joints
- Moderate intensity suitable for active recovery
- Intensity: 50-70% of MHR
- Duration: 20-45 minutes
2. Running (burns about 600 calories per hour)
Running is effective cardio for weight loss and overall fitness.
Although running is stressful for your joints, it is intense enough to burn a lot of calories and stimulate your metabolism long after your workout.
For fat burning purposes, it is best to jog (jogging), as this will prevent you from crossing the anaerobic threshold and not burning carbs as your main source of energy. Running, like walking, involves the entire lower body, only on a much larger scale.
In particular, it includes the hip flexors, hamstrings, quadriceps, calf and soleus muscles. The arms are also actively moving while running, which provides additional calories burned.
Pros of running:
- Ability to train at increased intensity and burn more fat as a result
- Work on the relief of the muscles of the legs
- Improving physical fitness and athletic performance in general
- Increases metabolic rate for up to 24 hours
- Help prevent osteoporosis
- Frequency: 3 times a week
- Intensity: 65-85% of MHR
- Duration: 20-30 minutes
3. Cycling (burns about 600 calories per hour)
Cycling uses the same muscles as running, but it has the added benefit of less impact on the joints.
You can pedal both on an exercise bike (preferred for those who want to burn more fat) and on a bicycle.
Any of these methods will work for almost everyone, as you can set different intensity levels by adjusting the resistance. This makes cycling ideal for HIIT training. Cycling can also help bodybuilders work on quads definition.
Cycling pros:
- Less impact on joints, high intensity
- Improving physical fitness in general and achieving great sports results
- Work on the relief of the quadriceps
- Frequency: 3 times a week
- Intensity: 65-85% of MHR
- Duration: 30-45 minutes
4. Rowing (burns about 840 calories per hour)
The rowing machine provides excellent high-intensity cardio for weight loss. Rowing burns more calories per hour than any other aerobic exercise.
Pros of working in a rowing machine:
- Burns more calories than any other cardio exercise
- General body workout
- Low impact on joints, high intensity
- Improving physical fitness and achieving greater athletic performance
5. Swimming (burns about 600 calories per hour)
Like rowing, swimming trains the body as a whole, while burning a lot of calories. It also does not stress the joints, and the risk of injury in the water is minimal.
Swimming works equally well for most people. Swim in different styles to focus on different muscle groups. Changing the intensity will also help you burn more calories.
Swimming pros:
- Low likelihood of injury
- Work of all major muscle groups
- Improving physical fitness and athletic performance
- Burning a lot of calories and fat
6. Jumping rope (burns about 1000 calories per hour)
Jumping rope allows for very effective cardio workouts for weight loss. They also allow me to work on the relief of the calves and shoulders, since they quite actively engage these muscle groups.
Jumping rope is perhaps one of the most difficult aerobic exercises, because it requires serious skills, strength, attention and patience. It burns more calories than rowing (over 1000).
The duration of the workout should not be too long to eliminate the risk of injury to the lower leg or thigh.
Pros of jumping rope:
- High calories burned
- Help prevent osteoporosis
- Development of explosive strength, endurance and speed (jumping rope is an integral part of boxing training).
7. HIIT training
HIIT (High Intensity Interval Training) is a relatively new and one of the most effective ways to burn fat. Thanks to its increased intensity, it allows you to achieve excellent results and at the same time spend less time in the gym. HIIT training raises your metabolic rate for the next 24 hours.
In stationary cardio with a constant load, the body tries to save calories. HIIT avoids this situation by changing the intensity of your movements every minute.
An example of a HIIT workout:
Pedal the stationary bike at moderate intensity (75-80% of MHR) for 2 minutes and then at high intensity (90% of MHR) for 30-60 seconds. Repeat the cycle for up to 30 minutes. Running, rowing, or swimming can also be used to conduct this workout.
Pros of HIIT training:
- Increased levels of fat-burning hormones such as epinephrine and norepinephrine
- Decreased insulin levels
- Increased metabolic rate more than other cardiovascular exercises
Fat Burning Cardio Tips
Start gradually
As with any exercise, cardio should be started at a slow pace, especially if you are a beginner or overweight. Walking is great for beginners as it is low intensity and reduces pressure on the joints.
A sudden transition to heavy loads can lead to injury. It's important to start slowly to warm up your muscles and stretch your joints for the work ahead.
Work in your target heart rate zone
It's important to stay within your target heart rate zone to get the most out of your workouts and avoid negative health effects. Using the above formula, you can determine the lower and upper heart rate limits.
Do not overdo it
Your top priority is safety. Trying to do too much is likely to get the exact opposite effect. How long should cardio workout take to burn fat? If everything is in order with your health, then the session should not take you more than 45-60 minutes.
Going beyond this time frame can lead to sprains and other injuries, which will ultimately slow down your metabolism and therefore fat burning. If you are combining cardio and strength training for weight loss, then you need to carefully avoid overtraining.
Track intensity, timing and frequency of your workouts
To get the most out of your cardiovascular fat burning workout, plan the intensity, timing, and frequency. These variables will change depending on the stage of progress and the goals set.
For athletes with an average level of training, the intensity will be 70-85% of the MHR, the duration of the workout will be 45-60 minutes 4 times a week. For beginners, the load will naturally be lower.
Drink water before, during and after your workout
Since cardio workout for weight loss removes a lot of fluid from the body through sweat, it is very important to drink water before, during, and after exercise (depending on the duration). Insufficient hydration (especially in hot weather) can lead to dehydration and decreased performance.
Good nutrition for burning fat and gaining muscle mass
Conclusion
To get a lean, sculpted physique, cardiovascular fat burning is essential. Because everyone's body reacts differently to stress, it is important to choose the exercises that work for you for the best results.
Cardio training (however, like strength training and, something tells us, any other) training is surrounded by legends. Most of the healthy lifestyle adherents believe that it is cardio loads that can help in reducing body weight, while one should not expect this from working with weight. Fitness trainers, in turn, argue that it is precisely this approach to training that prevents you from gradually and productively losing weight.
Let's find out what myths about cardio training are preventing you from losing weight and why.
Myth 1. To lose weight, you need to focus on cardio training
Doing exclusively cardio workouts is not only boring, but also ineffective in terms of weight loss. "Strength training builds muscle mass, which actually increases your metabolism," says Hollywood trainer Elizabeth Hendrix Berwell. "So the more muscle you have, the more calories you burn day after day."
Add to that that recent research by the Personal Trainers Association of America found that dumbbell exercise burns up to 20 calories per minute.
Myth 2. Start your workout with cardio exercises.
Which should come first: cardio or strength exercises - the question is as eternal as the one in which the chicken and the egg appear. “If you first run on a treadmill for 40 minutes and then pick up the dumbbells, you have too little energy left to work the terrain,” warns personal trainer Lindsay Vastola. She advises alternating between cardio and strength training, choosing a separate day for each.
Myth 3. During cardio, you need to burn at least 500 calories
Perseverance on a treadmill that shows calories burned is a waste of time and energy. "If only because the simulators can only roughly estimate your metabolic rate," - says Vastola. The trainer advises not to pay attention to the red numbers, focusing on the intensity and quality of the exercise. Choose an intensity of 8 or 9 if you feel you are capable of it - and then you can allow yourself to take more breaks without harming the final goal.
Myth 4. Don't forget about the "fat burning zone"
Under the cryptic wording "fat burning zone" is a not so complicated, but in a certain sense useless formula that allows you to calculate the "ideal" workout intensity for weight loss. But experts are confident that you shouldn't bother with calculations. “The higher the intensity, the more calories you'll burn — that's all there is to remember,” says Certified Trainer Marta Montenegro. However, the expert recommends alternating high-intensity exercises with relaxing exercises to give the body time to recover.
Myth 5. Fasting cardio burns more calories.
You can't start a car without gas, so why are you expecting something different from your body? The secret to the effectiveness of cardio workouts is that they are inextricably linked with. "It should be remembered that when exercising on an empty stomach, our bodies tend to look for carbohydrates in the blood and muscles, and not at all in excess fat, as we would like," - said physiology professor Michelle Olson. The result is fatigue, drowsiness and insufficient hydration.
Try to eat at least 90 minutes before your workout. Olson says it should be something light yet nutritious: for example, half a cup of low-fat kefir + 2 tablespoons of muesli + pieces of fruit + cinnamon. And be sure to complement this set with two glasses of water.
Myth 6. Running marathons is a great way to lose weight.
Needless to say, marathons have enough benefits: strengthening the cardiovascular and immune systems, increasing endurance, or, as it happens more often, donating to charity. Plus, training for a marathon makes your body more efficient in every way, allowing it to learn to conserve energy and function at its best. "However, you shouldn't expect any noticeable results from the very first race," personal trainer John-Eric Kawamoto warns. And, of course, you shouldn't make weight loss the ultimate goal of running a marathon.
Myth 7. Cardio and strength training should always be separated.
So, we are ready to confuse you completely. The experts report that while it is often true that separating cardio and strength training is really beneficial, sometimes combining the two can be truly effective. Studies have shown that if cardio and strength exercises are alternated once a week within the same workout, then at the end of the workout, calories continue to be burned for at least another 20 minutes. "This way you can lose weight after your workout is over," comments Montenegro. Not bad, right?
Myth 8. Cardio workouts allow you not to limit yourself in nutrition.
Oh yes, we would like that. But, unfortunately, most of us overestimate the possibilities of cardio - namely, the number of calories that can be burned with these exercises. “Physical activity alone isn't enough anyway,” says certified fitness expert Bret Contreras. “On average, an obese person loses about 2.5 kilograms of fat in eight months of exercise, and that's very little. But that changes when you add to regular exercise, proper nutrition and ".
For cardio to achieve your goal, you need to know the basic rules for doing this type of physical activity, as well as when it is best to do cardio - before or after strength training.
Doing cardio is doing exercise that raises your heart rate. As a result of such activity, the work of the heart muscle and the vascular system improves, endurance develops, and the metabolic process is activated.
There are many types of cardio workouts. The most popular are the following: rowing and aerobics, jumping rope, swimming, running, skiing. For one hour of such training, from 400 to 600 kilocalories are spent. Cardio is often presented as the best way to combat extra pounds and fat, which is not entirely true.
Cardio and weight loss
The relationship between calories burned and the amount of cardio expended when doing a particular type of cardio, which most people who want to lose weight, preferring to run over walking, are looking for for their workouts, can cause metabolic disorders. This is due to the combination of a sharp decrease in diet with exhausting runs.
The amount of calories you burn with cardio depends more on your average heart rate rather than the type of physical activity. The more often the heart beats, the more energy is expended. The duration of classes also affects energy consumption.
How dangerous can jogging be?
Running has a positive effect on human health, but it is not the easiest and easiest form of cardio. Incorrect technique, too hard surface, unsuitable footwear are factors that can lead to injury. You have to learn to run properly.
Jogging is not good for everyone. They are contraindicated in overweight people, because shock loads increase the pressure on the joints, especially the knee, which can cause chronic pain. Rowing or swimming will be much safer.
The role of cardio before and after strength training
Warming up with cardio, lasting from four to seven minutes, is a great way to prepare the body for the upcoming stress. It accelerates blood flow, increases body temperature. The main thing is to monitor the pulse, the frequency of which should be at the level of 130-150 beats / min.
Cardio, performed after the main training, helps to rid the stomach and sides of the fat layer, to increase the relief of the muscles. The most effective in this regard are circular and interval cardio workouts.
Cardio workouts to burn fat
The mechanism of getting rid of fat deposits starts after the depletion of glycogen - the carbohydrate stored by the muscles. This can be achieved when you engage in cardio for at least forty-five minutes or immediately after completing the main strength training.
Do not overestimate the role of sports in the process of losing weight. Eliminating unhealthy foods and reducing the total calorie intake to a moderate level bring much more tangible results. It is easier to avoid an excess of calories than to deal with the consequences of excessive or unhealthy eating habits.
How to make cardio as effective as possible?
For cardio to be beneficial, there are four simple rules to follow:
Short cardio as part of a warm-up
Suitable for both those who wish to lose weight and for athletes who train to build muscle mass. Performing light cardio as part of a warm-up for the upcoming training allows you to prepare the body and muscles for stress, to make classes more effective.
Active cardio is not for everyone.
Such physical activity negatively affects the growth of muscles and cannot be combined with exercises aimed at increasing the relief. The body is not able to increase and decrease body weight at the same time.
Heart rate is paramount
The amount of calories you burn is more dependent on your heart rate and the duration of your workout than on the type of activity. A forty-minute session on a rowing machine at an average pace is much more effective than a ten-minute "speed" run.
The right timing
It is best to engage in high-intensity, circuit and other types of cardio workouts for weight loss when glycogen stores are depleted and blood sugar is low, for example, on an empty stomach in the morning.
Cardio training stimulates the work of the cardiovascular system, it is important not only for warm-up, but also for the use of sugar as a source of nutrition, which leads to the process of fat burning, that is, to a decrease in body weight.
Cardio Guide: Telling Who, When, and How to Do Cardio.
Do I need to do cardio in general, when exactly do I need to do cardio and in what volumes? The zoologist understands everything related to cardio.
What is cardio
The name "cardio" actually comes from the Greek word kardio - heart. Therefore, in theory, cardio training is training of the cardiovascular system. However, in fitness gyms, any aerobic exercise began to be referred to as "cardio": running, walking on an ellipse, cycling, and most group activities.
Actually, cardio training, namely training of the heart and cardiovascular system, is most effective at a certain heart rate range, so you need to constantly monitor it.
Your personal range can be determined accurately and individually by passing a test on a gas analyzer (here).
Or just use a rough formula: 220 - your age = your maximum heart rate ... Keep your cardio workout in a heart rate range of 60% to 80% of your maximum heart rate. Accordingly, for a 30-year-old person, this range is approximately 114-152 beats per minute. If you train below the lower limit, training will not bring tangible benefits, if higher and without proper preparation, it can do harm.
This is how the "cardio" and "fat burning" zones on the simulators are marked, but do not rush to believe them.
Another very popular topic is the pulse zone of fat burning (perhaps because it is often noted on cardiovascular equipment in fitness rooms): this zone is also determined individually on the test on a gas analyzer and it is slightly lower: about 60-70% of the maximum heart rate (115-135 beats / min for the average 30-year-old person).
Most importantly, though, cardio for fat burning can be as effective as any other activity, but strength training is best (see below: why cardio isn't the best way to lose weight).
Who needs cardio and for what purposes?
But first, we will tell you to whom and in what cases. cardio recommended:
1. Actually, regular moderate cardio training specifically to keep the cardiovascular system in order and in general to prolong life.
Cardio helps during the fat burning period, and interferes with the mass gain. Take your pick.
2. If you are building muscle mass, then vigorous cardio training is not recommended, as its effect on muscle growth is somewhat opposite to hypertrophy. However, while “drying”, the presence of cardio in your training plan (but only in conjunction with strength) will make fat burning even more effective.
3. If you are losing weight, adding cardio to strength training is also a good idea. Ultimately, anything that increases calorie expenditure is beneficial to weight loss. But remember that cardio is not the most effective way to exercise for weight loss.
4. If you are involved in cyclic sports and you need to develop your endurance - cardio will help you.
5. Cardio as recovery. Light loads have a beneficial effect on the speed of recovery - we are reading about overtraining and its dangers.
Cardio isn't the best way to lose weight
This is generally the most common misconception: women, fearing to “swing” and hoping to lose weight, storm ellipses in all fitness rooms in the world. However, fears about "swinging" are completely unfounded, and we have written more than once that this is completely impossible without steroids and hormones. But using exclusively cardio workouts for weight loss is quite a working option, but it is even more effective to add strength training.
Yes, indeed, say, 45 minutes of cardio can “burn” more calories than during equal time strength training, but the overall effect on weight loss may be worse.
But strength training burns your fats not only during exercise, but mainly during rest, after your workout, significantly raising your overall metabolic rate. In addition, even a small amount of muscle that you can get from strength training (for example 5 kg) requires additionally 50-75 kcal per day to your usual diet is just for their maintenance, and this is without taking into account their work, for which they also need more energy. This increase in calorie intake makes it a little easier for you to maintain a slight calorie deficit and burn fat on a consistent basis.
A combination of full strength training and cardio training has the best effect on fat burning. In order to lose weight, fitness experts recommend flavored 2-3 strength training per week with 2-3 cardio workouts for 45-60 minutes. Moreover, it is advisable to conduct them on different days, and even such a volume of workouts can not be afforded immediately, but at least with an average level of readiness for loads - that is, if you already regularly go to the gym and manage to recover.
How long does it take to do cardio
Experts advise doing cardio for at least 30 minutes so that the workout has at least some effect. But do not forget that if you are a complete beginner in the gym, then you need to start with light 10-15 minute workouts and gradually increase the load.
Keep in mind that doing cardio for more than an hour can negatively affect muscle growth. Scientists have found that although aerobics "burns" fat, but after an hour of exertion, the body switches to muscle tissue. After 2 hours of cardio training, the body loses up to 90% of leucine - an important amino acid, including essential for muscle growth.
Multiple “Mr. Olympia” Jay Cutler does not shy away from cardio during his fat burning period.
Here is what one of the most famous jocks in the world, Jay Cutler, says: “ in preparation for the competition, I decided to put pressure on aerobics and lengthened aerobic training to one and a half hours. Immediately I noticed that there were less strength, the muscles "shrank" and lost their usual elasticity.Since then, I have been doing cardio for no longer than 45-50 minutes.“.
Cardio + power
Let us repeat that muscle building and fat burning are in many ways competing for the body, which means that it is not recommended to do cardio during the period of muscle building, but vice versa during the period of "drying".
At the same time, it is recommended to do cardio on a separate day, but if you have to combine it, then it is better to do cardio training after strength training. Starting out with cardio will use up glycogen, and this will lead to a decrease in muscle strength, which means you will not be able to load the muscles enough in the “strength” part of the workout.
But remember that fat burning is not a type of workout, but a set of measures. First of all, you should eat less than you spend, and so that muscles do not leave your body with fat, you should maintain them with strength training and a high protein diet (1.8-2.5 g per 1 kg of body weight per day).
