Cardio training involves performing various exercises that develop endurance and strengthen the cardiovascular system. In addition, cardio workout has a fat burning effect, as a result of which the muscles look more impressive. This kind of physical training is one of the most universal and in regular classes can make a person a true athlete, strong as steel and fast as lightning. When choosing a specific type of cardio training, it is important to consider the following factors: is this exercise category suitable for you, how much time do you have, what goals do you set for yourself? These conditions are of decisive importance, because the choice of cardio training is quite diverse and if you want, you can always find something for yourself. Here are the most effective examples:
Normal running has a positive effect on the human body, strengthening health and developing endurance, but interval running can be sprinte more effective. Running, in which the entire distance is divided into segments of different speeds, is called interval. There are different types of such athletics training and interval sprint occupies a special place here. This method is used by professional athletes to develop high-speed qualities and endurance, it also creates a powerful fat burning effect. Classical interval sprint implies the division of the distance into sections of 100, 150 or 200 meters, which are overcome at a moderate or rapid pace. You need to start from a moderate area, then go to the maximum acceleration, then go back to the easy run, then back to the maximum acceleration, etc. With such a run, the tandem of a moderate and over-intensive load turns out to be very effective. Easy running allows you to prepare for the upcoming acceleration, at the time of which there is an intensive activation of all body systems, after Elliptical cardio the same easy running contributes to a smooth recovery of the systems after the energy spike. The distance of the race is determined by the extent of its training.
The special effectiveness of cardio training devices is determined by their maximum effect. Only one sample can provide such physical training, which is difficult to repeat anywhere else. For example, in an elliptical simulator, a complex load of almost all muscles takes place, while endurance develops and the cardiovascular system is strengthened. In combination with exercises on the press, the result is increased even more, and the action is accentuated by the narrowing of the waist and increased fat burning in general. The complex consists of three sets (three different exercises without a break), in which the first number is an elliptical trainer, followed by twists and turns of the trunk sitting with a light neck on the shoulders. Execution: after a long work (5-10 minutes or feel) in the elliptical simulator, until the sensation of heat, immediately go to the twists. After 20-30 repetitions of twists, we turn to the corners of the body sitting. The neck on the shoulders must necessarily be light, so that there is no negative twisting of the trunk from the neck to the spine. If there is not one, then you can use a light cane or something like that, or simply to clasp your hands in the lock behind your head. For more elaboration of the press, with an emphasis on oblique muscles, the trunk can be slightly inclined back, to a sensation of tension in the muscles of the abdomen. Turns are performed with full mental concentration. It is necessary to feel the burning sensation in the muscles of the press, especially in the skew, and continue the approach, while imagining how fat at the waist burns as if in a hot frying pan. This attitude motivates you to step beyond the limits of your capabilities and achieve better results. At the end of the corners of the body ends the first three-set. The number of three-sets each chooses as far as preparedness and target tasks. On average, 2-4 tri-sets can provide a full cardio training with a bias for abdominal muscles.
Swimming is one of the best types of aerobic training that strengthens health. Nowadays it has become a recognized scientific fact. In general, swimming can be
as a separate kind of classes, and addition to other, for example, power sports, because at the time of the sweep, intensive power work is carried out in a complex environment. To think, water is 700 times denser than air and any movement is given there much heavier, with much more powerful tension of all muscle groups. Naturally, such training causes a significant expenditure of calories, which is necessary for the effective burning of subcutaneous fat and the drawing of muscles.
Interval Training Tabata.
High-intensity method, which received its name in honor of the Japanese scientist (sports doctor) Izumi Tabata. The scientist studied the effects of aerobic and anaerobic exercises in the nineties and developed his system. The principle of Tabata’s technique consists in intensive performance of the exercise (press, cardio training, Interval training Tabata-pushing, etc.) for a short period of time (usually 20 seconds), followed by a 10-second pause, followed by the exercise for the next 20 seconds, after which again turn a 10-second pause. In total, it is necessary to perform 7-8 such 20-second intervals.
A study conducted in Japan to establish the facet of the effectiveness of the training of Tabata found that participants who practiced the technique 5 days a week for six weeks increased their aerobic indices by 14% and the strengths by 28%.
The system is so effective due to short pauses and intensive explosive sets. For 20 seconds the muscles will have time to work hard, but not tired. After 10 seconds of pause, they will recover a little and again shoot as much as possible in the next mini-ski training approach. It is not surprising that such training consumes energy reserves and promotes the metabolism (metabolism), which is simply necessary for the process of fat burning in the body.
Skiing is healthy and effective as cardio training. Like a sprint race, you are accelerating forward, but here you, to all other things, work with your hands, and the movement on skis is much harder to do. All these features speak about one thing: ski training promotes the maximum expenditure of calories and strengthening of the cardiovascular system. In addition, a walk in the fresh air has a beneficial effect on the body, improving health.