How to burn fat using cardio workout

ByJoe Louis

Apr 17, 2021
how to burn fat using cardio workout 609be35146ffd 1

Cardio training is a multifunctional “tool” that helps to improve health and recover quickly after exercise, increase oxygen metabolism in the body and burn excess body fat that has accumulated in Your body.

Let’s consider the importance of these workouts in the process of burning fat cells, analyze the features of their various types and study how and in what cases it will be possible to use these training in order to achieve maximum results in the process and at the same time maintain muscle mass.

Types of cardio training

For cardio training, it is possible to use various sports equipment ( rollers, exercise bikes, treadmills, steppers, etc.), as well as various sports (running, swimming, walking, etc.). There are differences between these workouts in the amount of intensity of the load.

It is very important to know that for people with a weight exceeding the norm by more than 20 kg, running is contraindicated, since the articular cartilage wears out very quickly from the loads received from it. foot fabric. To burn excess fat, it will be enough to use walking briskly in training.

There are 3 levels of intensity , which are determined by a person’s heart rate, namely: low, medium and high.

A very simple formula is used to find the unit of heart rate measurement: 220 – age = maximum heart rate.

Average level is about 65 – 70% on the value of the maximum heart rate. In this case, cardio training allows the body to use all the stored fat as a source of calories, but only if all glycogen stores are completely depleted. If the whole day before training a person ate well and does not feel hunger before playing sports, then for the first time 20 minutes of cardio training, glycogen will be burned, and not fat cells. And this is inevitable.

The heart rate for low intensity cardio workouts is 65% of the maximum heart rate. This intensity of training is used for people with disabilities and in general for everyone involved sports in the first 2-3 weeks.

The heart rate being in the range of 70-85% of the maximum is typical for high intensity cardio training . This intensity is often used in interval training recommended by professional fitness professionals. These workouts should be followed by low-intensity workouts. For example, it is possible to offer this technology in cardio training. To begin with, a warm-up run of medium intensity is carried out (about 3 minutes). Then short sprints are carried out – within 15 seconds. running with all his might and 45s. running is very slow. All actions are carried out without interruptions 10-20 times. This is just one of the options for interval cardio workouts, and there are many of them.

By the way, it should be noted that the more these workouts are carried out, the more difficult it will be to reach the level of their intensity. That is, if playing sports was in the last place on your daily to-do list, then even walking at low intensity made your heart beat at a frantic rate. But after 2-3 months of cardio training and proper nutrition, bring the heart to the same state, only an increase in the speed and bias of classes can be in the same state. And this is the right effect to strive for.

Illustrative example of load intensity types

Cardio training is a multifunctional “tool” that helps to improve health and recover quickly after exercise, increase oxygen metabolism in the body and burn excess body fat that has accumulated in Your body.

Let’s consider the importance of these workouts in the process of burning fat cells, analyze the features of their various types and study how and in what cases it will be possible to use these training in order to achieve maximum results in the process and at the same time maintain muscle mass.

Types of cardio training

For cardio training, it is possible to use various sports equipment ( rollers, exercise bikes, treadmills, steppers, etc.), as well as various sports (running, swimming, walking, etc.). There are differences between these workouts in the amount of intensity of the load.

It is very important to know that for people with a weight exceeding the norm by more than 20 kg, running is contraindicated, since the articular cartilage wears out very quickly from the loads received from it. foot fabric. To burn excess fat, it will be enough to use walking briskly in training.

There are 3 levels of intensity , which are determined by a person’s heart rate, namely: low, medium and high.

A very simple formula is used to find the unit of heart rate measurement: 220 – age = maximum heart rate.

The average level is approximately 65 – 70% of the maximum heart rate. In this case, cardio training allows the body to use all available stored fats as a source of calories, but only if all glycogen stores are completely depleted…. If the whole day before training a person ate well and does not feel hunger before playing sports, then for the first time 20 minutes of cardio training, glycogen will be burned, and not fat cells. And this is inevitable.

The heart rate for low intensity cardio workouts is 65% of the maximum heart rate. This intensity of training is used for people with disabilities and in general for everyone involved sports in the first 2-3 weeks.

The heart rate being in the range of 70-85% of the maximum is typical for high intensity cardio training . This intensity is often used in interval training recommended by professional fitness professionals. These workouts should be followed by low-intensity workouts. For example, it is possible to offer this technology in cardio training. To begin with, a warm-up run of medium intensity is carried out (about 3 minutes). Then short sprints are carried out – within 15 seconds. running with all his might and 45s. running is very slow. All actions are carried out without interruptions 10-20 times. This is just one of the options for interval cardio workouts, and there are many of them.

By the way, it should be noted that the more these workouts are carried out, the more difficult it will be to reach the level of their intensity. That is, if playing sports was in the last place on your daily to-do list, then even walking at low intensity made your heart beat at a frantic rate. But after 2-3 months of cardio training and proper nutrition, bring the heart to the same state, only an increase in the speed and bias of classes can be in the same state. And this is the right effect to strive for..

Load selection

It couldn’t be easier. The intensity of training is in direct proportion to the amount of carbohydrates consumed. That is, if you get a lot of carbohydrates, then you need high-intensity loads to burn them at least 3-4 times a week. More frequent exercises are not recommended, since the body will not have enough time to recover.

If there is a desire to conduct more frequent training, then for this you should reduce the intensity of exercise to medium or low levels, that is, work according to this option: 1-2 days from medium level and 2-3 days – low.

Those who follow a diet with a low carbohydrate level, such training with a high intensity level is contraindicated, it is advisable to choose one of the other two levels. diet does not get the necessary amount of glycogen, which is the main energy source for muscles and the body begins to synthesize it from its own muscles.

Time intervals for cardio training

There are two opinions about a more favorable time for cardio training, completely opposite to each other. So some believe that the best time for them is the morning hours, when your stomach is empty. Others argue that time does not matter at all for the effectiveness of training. But in our opinion, all the same to do cardio workouts in the morning, then your body will receive a charge of energy and vivacity for the whole day. However, this depends on the availability of free time and your choice…. Consider all the “pluses” of morning cardio workouts:

– Immediately after a night’s sleep, the body has a ve

ry low level of insulin and glycogen, and therefore the main source for the body will be fat cells. That is, at other times, you will need 20 minutes of training to burn glycogen and only after that fat will begin to be burned. And in this case, fat is burned immediately;

– Cardio training is the best option for awakening the body, in which substances such as endophins are produced that can improve the physical and mental well-being of your body;

– AND as the saying goes: “Do the deed – walk boldly.”

But as mentioned earlier, there are reasons not to conduct classes in the morning, namely: the biorhythms do not correspond to sports or a work schedule that does not give sufficient time for them. In this case, you should not be lazy and do your workouts at a different time, and this will give you a huge boost of vivacity.

It is also recommended to engage in such workouts with an average level of intensity immediately after strength loads. In this case, body fat is also immediately burned.

The only time not recommended for cardio training is the evening hours. After them, the excitement of the body will increase, and you will fall asleep badly.

Duration of training

Main the rule of thumb is not to overdo it. It is necessary to start a set of workouts in moderation (for example, 3 times a week with an interval of 30-40 minutes). It is imperative to keep records of weight and volume. The number and duration of workouts should be gradually increased (up to 4-5 times with a duration of 30 minutes). And so continue until daily workouts, and then their duration should be increased to 60-90 minutes. in a day. If fat cells do not want to leave your body, then you are breaking the diet, which is 70% of success…. Please note that if you do not follow the diet, you can even run until you blue in the face, but you will not be able to achieve the result.

And to summarize, we can say that diet and all cardio workouts are not a panacea for losing weight and improving your body … They always need to be customized for each specific person and for his specific situation, you need to strictly control and adjust the processes, using food as an assistant. If you follow the simplest principles described in this article, then you will certainly achieve the highest results on the road to your perfection and health.

So, we wish you success in achieving your dream of creating ideal body and healthy body.

How to BURN FAT

Load selection

Nothing could be easier. Training intensity is in direct proportion to the amount of carbohydrates consumed. That is, if you get a lot of carbohydrates, then high-intensity loads are needed at least 3-4 times a week to burn them. More frequent exercises are not recommended, as the body will not have enough time to recover.

If there is a desire to conduct more frequent workouts, then for this you should reduce the intensity of exercise to medium or low levels, that is, work according to this option : 1-2 days with an average level and 2-3 days with a low level.

For those on a low-carb diet, such high-intensity workouts are contraindicated, it is advisable to choose one of the other two levels. This is due to the fact that a low-carbohydrate diet does not produce the required amount of glycogen, which is the main source of energy for muscles, and the body begins to synthesize it from its own muscles.

Time intervals for cardio training

There are two opinions about a more favorable time for cardio training, completely opposite to each other. So some believe that the best time for them is the morning hours, when your stomach is empty. Others argue that time does not matter at all for the effectiveness of training. But in our opinion, all the same to do cardio workouts in the morning, then your body will receive a charge of energy and vivacity for the whole day. However, this depends on the availability of free time and your choice. Consider all the “pluses” of morning cardio workouts:

– Immediately after a night’s sleep, the body has a very low level of insulin and glycogen, and therefore the main source for the body will be fat cells. That is, at other times, you will need 20 minutes of training to burn glycogen and only after that fat will begin to be burned. And in this case, fat is burned immediately;

– Cardio training is the best option for awakening the body, in which substances such as endophins are produced that can improve the physical and mental well-being of your body;

– AND as the saying goes: “Do the deed – walk boldly.”

But as mentioned earlier, there are reasons not to conduct classes in the morning, namely: the biorhythms do not correspond to sports or a work schedule that does not give sufficient time for them. In this case, you should not be lazy and do your workouts at a different time, and this will give you a huge boost of vivacity.

It is also recommended to do this workout at a moderate level of intensity immediately after strength training. In this case, body fat is also immediately burned.

The only time not recommended for cardio training is the evening hours. After them, the body’s excitement will increase, and you will fall asleep badly.

Duration of training

Main the rule of thumb is not to overdo it. It is necessary to start a set of workouts in moderation (for example, 3 times a week with an interval of 30-40 minutes). It is imperative to keep records of weight and volume. The number and duration of workouts should be gradually increased (up to 4-5 times with a duration of 30 minutes). And so continue until daily workouts, and then you should increase their duration to 60-90 minutes. in a day. If fat cells do not want to leave your body, then you are breaking the diet, which is 70% of success. Please note that if you do not follow the diet, you can even run until you blue in the face, but you will not be able to achieve the result.

And to summarize, we can say that diet and all cardio workouts are not a panacea for losing weight and improving your body … They always need to be customized for each specific person and for his specific situation, you need to strictly control and adjust the processes, using food as an assistant. If you follow the simplest principles described in this article, then you will certainly achieve the highest results on the road to your perfection and health.