The heart is one of the most important human organs. Thanks to its stable and proper functioning, other organs are saturated with oxygen and nutrients. Supporting the vital functions of the body is possible only if the compressor capacity of the heart muscle is normal. This especially applies to people involved in sports, both professional and amateur. Even if you go to the gym and your workouts are far from exhausting, you should know your level of maximum load or the so-called effective heart load index.
How does the heart work normally?
How does exercise affect the heart?
Is it possible for heart damage due to exercise?
How to avoid heart problems?
What is the effective heart load index (VIDEO)
What are the contraindications to physical activity?
How does the heart work normally?
The organ is a large muscle that constantly contracts. Even a 5-6 minute stop in its work leads to irreversible changes in the life of the entire organism. Cardiologists and sports medicine specialists recommend paying attention to the heart rate (HR) or pulse during exercise. If the heart rate exceeds the norm, then the load is considered excessive; if it is less than the norm, then it is insufficient. There are also physiological characteristics of the body that can affect changes in heart rate.
Using the Haskell-Fox formula, you can calculate the normal heart rate during physical activity: 220 minus the number of full years. It is important to remember that the correct functioning of the heart muscle and the normal heart rate will vary from different types of loads and from the fitness of the body. In this case, only a specialist - a cardiologist - can help you.
There are 2 types of load: volume and resistance.
With the first type of load, the heart stretches due to increased blood flow. Under the influence of regular cardio training, the stretching is maintained and increases in volume. Stroke and minute blood volumes become larger, more blood is released per contraction and heart rate decreases. Therefore, athletes' heart rate is normally lower than that of people without an active lifestyle.
In the second type, the load involves pumping blood through effort. In people without frequent physical activity at a high heart rate (180 and above), the heart muscle has to work through resistance; its chambers do not have time to push out blood and fill up, contracting too often.
Also, in overweight people, the heart has to pump blood through excess fat. At the same time, it increases due to hypertrophy (thickening of the fibers of the heart muscle), the volumes of the cavities do not change.
Cardio workout for men (first round)
Cardio training for men consists of two rounds of 5 exercises in each round. Be sure to do the pre-workout warm-up linked above.
Most of the exercises in the presented cardio workout for weight loss are aimed not only at accelerating metabolic processes, but also at strengthening individual muscle groups. This is a wonderful opportunity to get rid of excess weight, as well as gain the relief that is cherished for athletes.
First round
Running in place with punches in front of you
Benefits of the exercise : This cardio exercise for men at home has an excellent effect on the entire body, connecting the muscles of the arms and legs at the same time.
How to do it : Standing on the gymnastics mat, begin to intensively raise your knees in a static running manner, performing alternating punches in front of you. The knee is raised until the thigh is parallel to the floor.
How to simplify : To simplify the exercise, do not perform high knee raises. Run in place at an accessible pace and with low knee lifts, striking with your arms.
How much to perform: 20-25 blows on each hand (40-50 blows in total).
Squat jumps with leg extensions
Benefits of the exercise : Jumping itself is extremely effective in helping to lose weight. The “star” pose at the peak additionally loads the muscles of the lower and upper extremities.
How to do it : From a half-squat position, jump while spreading your legs and arms in different directions. As a result, you should end up with a “star” pose, from which you return to the starting phase in a second jump.
How to simplify : Beginner athletes can try jumping without connecting their hands. This will significantly simplify the execution technique. Hands can be folded at the chest.
How many to perform: 20-25 jumps.
Burpees with arms and legs extended in plank
Benefits of the exercise : The presented element of cardio training for men not only allows you to get rid of excess weight, but also increases physical strength and endurance of the entire body as a whole. Burpees are one of the most effective cardio exercises at home. By raising your arms and legs in a plank, you complicate the exercise and increase muscle work.
How to do it : In a plank position, extend opposite limbs lengthwise, one repetition on each side. Next, while jumping, bring your legs to your hands, stand up and stretch out. Using the reverse amplitude, take the starting position.
How to make it easier : Do walking burpees, which means doing regular steps instead of plank jumps.
How many to perform: 8-12 jumps.
Knee raises with elbow pulls
Benefits of the exercise : This is a wonderful and safe exercise for strengthening the abdominal muscles. With its help, you can easily achieve six-pack abs and also strengthen the muscles of your lower extremities.
How to do it : Raise both arms up while standing on the gymnastics mat. Raise your right knee to chest level while lowering your elbows to the same point. After this, change your leg. Each repetition is performed alternately on the new side.
How to simplify : The exercise is not difficult, but beginners can slow down the pace of the exercises.
How much to do: 15-20 leg raises on each side (30-40 in total).
Jumping lunges
Benefits of the exercise : The exercise puts an accentuated load on the leg muscles. Acceleration of metabolic processes occurs due to the high intensity of the presented element.
How to do it : After making a small preparatory jump, jump forward with a step, then lunge onto one leg. In the lower phase, touch the floor with your fingers, then return to the starting phase.
How to simplify : Due to the high load on the knees when performing jumping lunges, it is highly recommended that you learn how to do regular lunges in place, and then begin performing the presented variation.
How much to do: 15-20 lunges, first on one leg, then 15-20 lunges on the second.
Experienced practitioners can repeat the round in 2-3 circles. Rest 1-2 minutes between circles.
Other cardio options:
- Versatile cardio workout for intermediate levels
- Universal cardio workout without jumping
- Simple cardio workout for people 50+
Second round
Start doing the second round after a break of 1-2 minutes. The rest time can be varied depending on personal feelings).
Squat jumps forward and backward
Benefits of the exercise : Another intense element of cardio training for weight loss, putting an accentuated load on the legs. You will not only destroy fat deposits throughout your body, but also pump up your legs.
How to do it : Spread your legs wide and lower yourself into a sumo squat, hands touching the floor. Then straighten up and make a sharp jump forward, after which you immediately perform a sumo squat. Hands touch or almost touch the floor. Afterwards, jump back, again doing another squat. Perform jump squats back and forth for the required number of reps.
How to simplify : Simplifying an element involves reducing the depth of the squat. Jumping back and forth with half squats also demonstrates an excellent effect in the fight against excess weight.
How much to do: 20-25 squats.
Jump steps with arm swing
Benefits of the exercise : In addition to accelerating metabolic processes, this cardio exercise for men at home strengthens the deltoid muscles, engages the chest, and develops strength and endurance in the legs.
How to do it : First, take a T-shaped pose with your arms out to your sides. Spread your legs so that your feet are in line with your shoulders. When taking static steps in a jump, you need to bring your arms in front of you and spread them back. The most important thing in technique is to catch the pace and move, spreading your arms and legs in unison.
How to simplify : The exercise becomes much easier if at first you work without using hand movements. You can put your palms on your belt.
How much to do: 20-25 arm raises.
Shoulder Touch Plank Jumps
Benefits of the exercise : In addition to the fat-burning properties, the presented variation of the plank improves the athlete’s coordination and has a strengthening effect on the muscles of the legs and arms.
How to do it : In a plank position with your arms outstretched, do 2 jumps - spreading and bringing your legs together. For each leg extension, touch your shoulder with the opposite hand, alternating between your right and left hands.
How to simplify : To begin with, you can do simple jumps with legs raised in a plank without connecting your arms. Both hands remain on the floor.
How much to perform: 15-20 touches on each side (30-40 in total).
Knee to Elbow Raises
Benefits of the exercise : This is an amazing element of cardio training for weight loss, strengthening the rectus abdominis and oblique muscles. An excellent exercise for correcting the waist area where fat deposits often accumulate.
How to do it : Standing on a gymnastic mat, bring your palms together at the back of your head, then turn your elbows in opposite directions. As you lift your knee, twist, trying to touch your knee with your opposite elbow.
How to simplify : In general, the exercise is not difficult, so you can adjust the level of difficulty by the pace of execution.
How much to perform: 15-20 touches on each side (30-40 in total).
How does exercise affect the heart?
With any type of training intensity, the muscles begin to work, during which their need for oxygen increases, the heart muscle begins to contract more often in order to fill this need. When the heart works intensively, blood pressure (BP) increases, and the body has to launch the hypotensive system, which is responsible for reducing it.
To obtain energy to carry oxygen, the body first burns carbohydrates. After a 15-20 minute workout, it begins to burn fat. The hormonal system of the adrenal glands and thyroid gland also begins to work, and the composition of the blood improves. Due to the work of the muscles that compress the vessels, pushing out blood, then relax filling the vessels with blood, the load on the heart is reduced. Therefore, even a little physical activity is beneficial for people even with severe heart disease.
How to measure heart rate and other indicators while walking?
There are usually no problems with calculating your heart rate zone for weight loss. But measuring your heart rate on the go is quite difficult. Special devices for measuring pulse - pulsometers - help solve this problem. Such devices:
- Measures the current heart rate with an accuracy not inferior to an ECG;
- Calculate the average and maximum heart rate;
- Allows you to set a specific pulse zone for yourself and signals when you go beyond it;
- Determine energy consumption and the rate of fat burning;
- They signal the intensity of the load at the moment;
- Provide a wide measurement range.
Some models have additional useful features. For example, the Beurer PM 235 heart rate monitor connects to a smartphone and works with the most popular sports applications, and the Beurer PM 62 is synchronized with the EasyFit application, which makes it convenient to analyze the results of your workout and the body’s reaction to it.
You can also measure your heart rate while walking using a fitness bracelet. This function is available in the Beurer AS 99 Pulse Bluetooth model. The device also counts the number of steps taken and the time of physical activity, which allows you to determine the speed of movement and choose the optimal load for losing weight.
The fitness bracelet has many other options that make it an excellent weight loss motivator and assistant in various life situations. Thus, the device allows you to set a movement goal for the day and track its achievement as a percentage, analyzes the quality of sleep, and transmits information about calls and messages received on the smartphone.
Another device that can be useful for those who want to lead a healthy and active lifestyle is a pulse oximeter. Its main purpose is to measure the level of oxygen in the blood, but at the same time the pulse rate is also determined. This makes it possible to monitor compliance with standards of several important indicators at once.
Is it possible for heart damage due to exercise?
Any physical activity, and especially stress on the heart, should be done wisely. If after training you experience pain in the chest area or a change in rhythm, you should consult your doctor. A specialist will help you figure out the right way to strengthen your heart muscle. Any activity is stressful for an unprepared body, and if you do not know your level of permissible effective load on the heart, you can get serious consequences:
- pain in the heart area;
- arrhythmia;
- cardiac hypertrophy;
- bradycardia;
- hypotension;
- exacerbation of existing diseases;
- myocardial infarction.
How to avoid heart problems?
Modern man is accustomed to solving problems as they arise. But it is important to remember that preventing diseases is easier than treating them. A cardiologist is responsible for the normal functioning of the heart muscle and helps to identify malfunctions in its functioning in a timely manner. Preventive consultations are necessary even for healthy people. The doctor can tell you what tests need to be done in your case:
- blood test from the group of cardiac risk indicators (AST, ALT, C-reactive protein, cholesterol, triglycerides)
- ECG
- EchoCG
- blood pressure monitoring
- Holter ECG monitoring (daily or during training)
The most important thing for maintaining heart health is timely medical care or timely preventive measures. In this case, private medicine has the opportunity to provide clients with a flexible schedule at a time convenient for them, without queues and stress. The presence of modern equipment and highly qualified doctors, which is also important for maintaining health and for the correct treatment of already known diseases.
Strength training and global body restructuring
Another advantage of strength training over cardio in the question “which is better for losing weight?” is that weight training allows you to change your body shape. As a rule, cardio exercises help you lose weight not only through fat, but also through muscle, so in the end you will simply become visually smaller, but the essence and proportions will not change. And with the help of bodybuilding strength exercises in combination with a low-calorie diet, you will not only burn excess fat, but also emphasize your shape.
Many women avoid weight training, choosing pink dumbbells that weigh no more than 2-4 kg. Their main reason is the fear of acquiring large muscles, like men. This is a common misconception. The fact is that the female body has significantly less testosterone to develop similar muscles naturally. For more information about why girls also benefit from strength training, read our articles “What are the benefits of exercises with dumbbells for girls” and “Why do women need powerlifting”
So what is better for your figure: cardio or strength training? Resistance exercises increase your metabolic rate, burn more fat, and sculpt your body. As you can now see, most women are afraid of what they actually have to do. Girls who are reading this article now, aren’t you making the same mistake?
