Cardio training for burning fat - how and how many times a week to do exercises, cardio equipment for weight loss, programs

Few people get a healthy and beautiful body by nature, so most people have to work and put in a lot of effort to look the way they want and feel resilient and energetic. Some people lack relief, others want to get rid of extra pounds that prevent them from being completely confident in themselves. The most proven and best way to lose weight is by doing cardio to burn fat. Proper nutrition, of course, also gives an excellent result, but in combination with an optimal exercise program, the time frame for losing weight will be reduced several times. The effectiveness of this method is due to the fact that it is the most energy-intensive. Accordingly, the accumulated excess deposits simply will not be able to withstand such a fight. Together with adequate eating habits and strong motivation, good results can be seen after just a month of regular exercise, and your well-being will improve within just a few days. If you use a more gentle regimen, the period will increase to two to three months, but here it is important to take your time to achieve what you want.

What is cardio training for weight loss and fat burning?

Cardio exercise is an aerobic exercise on the body, which leads to an acceleration of the heart rate, increased heart rate and, as a result, improved metabolism and getting rid of fat deposits.
The main source of energy in such activities is oxygen, which saturates every cell of the body. The complex reduces cholesterol levels in the blood, has a positive effect on tone and increases endurance. Many fitness instructors believe that the best way to get rid of extra inches and pounds from your waist is to do cardio exercises in the weight loss gym. Typically, professionals recommend alternating them with strength exercises to maintain muscle tone. To choose the right load, you need to calculate the best heart rate, at which fat burning is intensively accelerated. It is two thirds of the maximum allowable. The calculation is made using the formula: 220 – age. To determine the most optimal figure for a 25-year-old person, you need to subtract 25 from 220 and calculate 70% from this number. That is, 195*70%=136.5. Experts recommend exercising at this pace.

A cardio machine for burning fat usually has a built-in heart rate monitor and various programs. This is very convenient because you do not need to purchase additional equipment. If this is a treadmill, then various modes allow you to choose comfortable conditions: pace, angle of inclination of the rotating belt, and even use the built-in fan, which brings the atmosphere closer to the street. The ellipse has a similar principle of operation - almost the entire body is involved in the work, simulating skiing, but in a more gentle manner. The arms are used as much as possible, but the main emphasis is on the leg muscles.

There are a lot of cardio classes for weight loss; if you don’t like running, you can choose another sport to your liking. After all, the main thing in this process is not only the result, but also the way to achieve what you want. If the load is enjoyable, then weight loss will not take long to happen.

If you decide to take care of yourself in winter, then the most active type of exercise will be skiing, skating or snowboarding. Here it is important to pay attention to the athlete’s equipment. The Stayer store offers you practical and wear-resistant, stylish suits - jackets, trousers with insulation and overalls that will look stylish on you, preventing you from freezing even in the most severe frost.

Cardio exercises include:

jogging;
swimming;
fast and athletic walking;
skiing;
skating;
cycling and exercise bike;
rowing;
dancing;
aerobics;
jumping rope and so on.

Cardio machine[edit | edit code]

Cardio machine

is a cardio training machine that gets its name because it can significantly increase the power of the lungs and heart.
In addition, exercise on such simulators has a beneficial effect on the entire body: it improves liver function, the cardiovascular system and regulates the metabolic rate. Read the main article: Cardio equipment
Benefits of training on home cardio equipment:

allow you to train your heart muscle without leaving home;
develop the respiratory system;
load a large number of muscles (for example, when running on a treadmill);
tone and strengthen muscles;
promote weight loss and loss of extra pounds;
speed up metabolism;
increase endurance;
develop body flexibility.

Rules for losing weight and burning fat without exercise equipment

If you want to lose weight, but there is no opportunity or time to sign up for a fitness club, then you can train on your own and not depend on the location of the gym, opening hours and days off.
You can choose any method you like or combine several for variety. To avoid injury or harm to your health, several basic conditions must be observed. They are very simple and will help you achieve your goal.

How to do cardio to burn fat:

Monitor your pulse. Without the use of exercise equipment, as a rule, the load is not controlled and there is a risk of exceeding the permissible heart rate. To prevent this from happening, you can purchase a heart rate monitor or count the beats yourself by placing three fingers on the artery in your neck.
Regularity. It’s better to practice for half an hour every day than once a month, but for a long time. It is necessary to set aside time specifically - in the morning or in the evening, otherwise there may not be enough time for yourself.
Cardio training should always begin with a warm-up. Without preheating, this process will not only be ineffective and useless, but also poses a serious risk of injury. A cardio warm-up for fat loss consists of basic exercises for the neck, arms, legs and hips to warm up the muscles.
Gradualism. If you have not practiced physical activity for a long time and suddenly decided to lose weight, you should increase the pace gradually, starting with small ten to fifteen minute workouts.
Choose quality clothes and shoes. Cheap running shoes with hard soles, especially if the running technique is incorrect, can easily cause injury. Uncomfortable sweatpants will cause discomfort and turn jogging into real torture. For winter activities, you can use comfortable equipment from the Stayer brand. It allows air to pass through the fabric's natural ventilation, but retains heat and repels moisture.
If the body mass index is significantly higher than normal and there are any cardiovascular diseases or joint defects, it is imperative to consult a doctor.

For some people, cardio exercise will not only not help you get what you want, but will also cause irreparable harm to your health.
A cardio program for weight loss can be created by a trainer, or you can do it yourself, guided by these rules.

Rules for training on a cardio machine[edit | edit code]

Exercising on cardio equipment, also called aerobic equipment, requires adherence to certain rules.

Training should begin no earlier than two hours after sleep and eating, and end at least two hours before bedtime. Read more:
Best time to train
Clothing should be light and comfortable, preferably made from natural materials. Read more:
Shoes and clothing for training
Before starting classes, you need to do a warm-up set of exercises that prepares the cardiovascular and respiratory systems for stress. Read more:
Stretching and warming up before training
During training, it is necessary to monitor your heart rate to avoid overwork and deterioration in well-being. Almost all cardio equipment is equipped with mini-computers that keep track of parameters such as heart rate, time, speed, calories burned, etc.

Cardio exercises at home

It is possible to lose weight without exercise machines, gyms and expensive services of a personal trainer, using only what is at hand in your arsenal. The popular methods are not only simple, but also accessible to everyone. The main thing is to choose a direction that you really like and with which you don’t need to force yourself to train.

Run

Today, this is considered the most effective cardio training for weight loss and the most accessible method for everyone. You can run in the park, at the stadium, around the house - you just need to buy special good sneakers and comfortable clothes. Some people prefer to exercise on a machine in their apartment while watching TV or listening to the news.

Dancing

If you have the opportunity, finances and time to visit sections and the gym, but are haunted by a persistent dislike of exercise equipment and hardware, then exercising to music is an ideal option. You can choose your favorite style and dance to your heart's content. Exercises not only help you lose weight, but also lift your spirits and create the right atmosphere. The best styles for weight loss are considered to be those that actively use active movements: zumba, step, reggaeton, hip-hop, salsa, flamenco, strip plastic and other intense styles. It is best to practice any type of dance two to four times a week. How much cardio per week you need to burn fat depends on your goals and needs. 2-3 days are considered optimal.

Bike

Like running, this is a very popular exercise as a fat burner. Among other things, the projectile can be used for its intended purpose - as transport, and get a triple effect - lose weight, strengthen leg muscles and improve health.

Winter sports

Skating, skiing, and snowboarding are a great way not only to have fun, but also to lose weight. This is especially true after the New Year holidays, when you want to get rid of what you accumulated over the holidays. And if to skate on some equipment you need to go to a mountainous area, then to go ice skating you will need to make a minimum of effort: there are skating rinks in all cities and you don’t even have to have your own equipment - you can rent it. In comfortable clothes, which you can order in the Stayer online store, doing winter sports and losing extra pounds will be even more enjoyable.

Exercises at home

A cardio training program for weight loss in the gym may be limited to just an elliptical or treadmill. But sometimes you want to exercise on your own, but the weather outside doesn’t allow you to go for a run. In such cases, you can train in the apartment, using special cardio exercises. Even on the floor, they should be performed in sports shoes to avoid damaging the joints and causing injury. It's best to turn on some music to get yourself into a fighting mood. You can find videos with an instructor or choose different movements yourself. Below are several methods that can be alternated or combined.

Plan an Effective Cardio Exercise Program for Weight Loss

1. Running and jumping in place.
You can use various techniques - classic, with a deep squat, with high knees, small, cyclic, and so on. 2. Step aerobics. The use of a special step has long proven its effectiveness. You can take any complexes as a basis, or you can simply imitate the ascent and descent, like going up stairs - both options are equally good and allow you to achieve the desired result.

Fifth place stepper

As long as elastic, toned buttocks and flawlessly working elevators in our houses are in fashion, this exercise machine will not gather dust in the corner of your apartment - a step machine, also known as a stepper.
By the way, one ordinary American citizen, whose portrait adorns the 50 dollar bill, General Grand, understanding first-hand what a real army general should be, ordered not to build an elevator at his residence in New York in order to keep generals in shape. And who knows, maybe this is what our architects were guided by when they built dormitories and Khrushchev buildings for Soviet citizens...)))) The sixth place is occupied by a rare guest in our gyms and sports store windows, this is a ski simulator.

Its principle is to simulate the load when working with ski poles. By the way, it perfectly develops the shoulders, triceps, latissimus muscles, and it doesn’t take up much space and is not expensive, but there is a “BUT” without which it did not end up at the bottom of our rating, this is the technique of doing the exercises, working with it is like working with a kettlebell... this is already a sport .

Cardio training results

With regular aerobic exercise, and especially in combination with proper nutrition with a calorie deficit, the fruits of your efforts will not be long in coming. If you exercise daily for 40-60 minutes, the first decrease in volume will be noticeable after 3-4 weeks. It is worth considering that the less excess weight you have, the slower it goes away. Therefore, if you need to lose only 5 kilograms and you do not notice a strong effect during the first month of training, you should not quit training and be disappointed in the ineffectiveness of the method. Yes, and quick disposal of excess deposits usually ends with the same rapid re-accumulation of them. The main condition is not to stop studying and you will definitely achieve your goal.

Contraindications

Cardio when losing weight is not suitable for people with cardiovascular diseases, especially hypertension, since the main load is on the heart.
Also, aerobic exercise is not recommended for people who have had a heart attack or stroke. Don't forget about problems with joints, varicose veins and asthma. After recent injuries, you should also not lean on such training, there is a possibility of re-injury. You need to be careful if your excess weight is much higher than normal - this can cause various health problems.

During pregnancy, it is recommended to exercise only according to special programs for expectant mothers, and it is best to do the exercises under the supervision of a trainer.

If while running you suddenly feel ill, feel dizzy, your pulse exceeds the upper limit, pain in the chest, muscles or joints appears, or it becomes difficult to breathe, you should immediately stop training and consult a doctor. Perhaps you simply overworked yourself, and these symptoms appeared due to excessive stress. But there are situations when cardio training is contraindicated for individual reasons.

In the article, we explained what cardio exercise is and what cardio exercises should be used for weight loss. Become slim with pleasure and safely for your health!

The best cardio equipment by efficiency

According to the rating of professional trainers, the most effective are:

Treadmill and elliptical trainer - for weight loss. They load the muscles, increase the pulse, and increase the supply of oxygen to the cells.
The exercise bike comes in third place. It is more effective for working the lower torso.
The stepper also helps to deal with problem areas in the thighs and buttocks. But in terms of weight loss, it is ineffective. It needs to be supplemented with other exercises.