The contents
The benefits of cardio workouts
Interval running
Running in the mountains
TABATA
Swimming
Jumping rope
Climbing
Fat loss is a rather complicated process. Imagine losing weight without exercise is impossible. Cardio workouts are the best way to get rid of fat. They also help to strengthen the muscles that support the body in good shape and mood on high. Cardio must be carried out not more than three times a week, as otherwise the weight loss may slow down. This is due to the fact that your appetite increases and metabolism slows down a bit.
We have gathered for you the best cardio workout, by which you will be able to quickly and effectively get rid of the hated fat and gain your dream figure.
The benefits of cardio workouts
Many believe that the benefit of cardio workouts is limited only by the fat burning and even muscle. That is why many bodybuilders unfairly exclude them from your program. And in vain, because the positive effect lies in many areas.
So, at the expense of cardio to strengthen the heart and vascular systems, respiratory system function, enhance muscle tone and increase bone density, develop endurance. They also reduce the risk of diabetes due to the reduction of sensitivity to changes in the level of blood sugar.
These workouts allow you to throw away all the negativity, get rid of stress and give you a good mood. Due to the cardio accelerated metabolic processes. Therefore, to include in its program of aerobic exercise is necessary, since in General they are beneficial to the whole organism.
Interval running
Monotonous running is also good cardio exercise, but the interval has more advantages. It is aimed at fat loss. The essence of this method is the alternating fast and slow running. This run allows you to quickly burn fat, strengthen muscles, remove toxins from the body to saturate the tissues of oxygen, increasing endurance.
Most importantly in this difficult process to follow the correct technique. If you run on the treadmill at the gym, you need five minutes to walk at a leisurely pace (5-6 km/h), and then five minutes of running at a speed of 7-8 km/h. This alternation is necessary to observe for at least an hour (ideally an hour). With interval running on rough terrain, the intervals should be slightly less than five minute walk at the beginning of the workout to warm up the muscles, then 30 seconds running, two minutes walking distance.
You should know that interval running is not for everyone, it has contraindications. So, they can not engage in cardiovascular diseases, injuries of the spine. In addition, you need to pay attention to how you feel during interval running. For example, for pain or colic in the region of the heart should immediately abandon such a cardio workout and choose something less traumatic to the body.
Running in the mountains
Calm measured running on the track or the stadium is not as effective as running uphill. If you are prohibited from interval running, you can practice this activity, important not to overwork. Thanks to running uphill, you will strengthen your legs, get rid of fat, establish the work of all muscles. Moreover, such cardio workout for half an hour eliminates 373 calories. But remember: beginners should start with flat terrain, and only gradually go up into the mountains.
TABATA
This high-intensity workout that will allow you to burn fat in just a couple of months. The idea is to perform the exercise for 20 seconds, then 10 seconds rest. Recommended eight approaches. But according to the wishes and recommendations of the coach, the number can be either reduced or increased.
Classic TABATA includes four exercises: pushups, squats, jumps and job at the press. However, the sets you can make depending on their needs. Often people think that it is very simple — a couple of laps already behind! — but after the fifth or sixth you will understand that the body begins to fizzle out. Just half an hour of this exercise can burn up to 450 calories.
Swimming
Swimming uses almost all the muscles: legs, abs, shoulders. 30 minutes this cardio workout will burn about 400 calories. Swimming also has other useful qualities. It can help you to gain good posture (no wonder this sport is recommended for curvature of the spine), and also promotes overall immunity and increase efficiency.
Jumping rope
Children very often, you notice the rope in his hands, but adults rarely take this hobby seriously. But in vain, because it’s a real cardio workout, allowing a good burn fat. Jumping rope is allowed to almost everyone, even people who have injured knees (though the load on them during this pastime rather big). If you cannot run, feel free to take the rope in hand and start jumping! This children’s toy for half an hour will burn 370 calories.
Climbing
In this type of load works literally every muscle. This is necessary in order not to break down. The climbing is almost the most effective cardio workout for half an hour burned about 410 calories. Initially you should use any climbing wall, and having already got experience, you can begin to overcome the distance in the mountains.
However, it is necessary to warn of losing weight, what workout are only part of the process of weight reduction. They provide only 30 percent of success. Others have the right way of life. It is necessary to abandon bad habits, including alcohol, to drink more water, how to sleep and stick to a healthy diet. Read more about the products that are effective in fat loss, you can read here.
Read also: top-8 smoothies for weight loss.