Steel heart: effective cardio training.1 photos

How to effectively perform cardio training? Many people perform exercises that strengthen the cardiovascular system .. However, if you more thoroughly understand the essence of training, you can achieve much better results, or at least make cardiovascular training safer. After all, accidental injuries and overvoltages can stop you on the path to the “steel” & raquo; heart and health .. The main components. Focus on the 3 main components of any professional workout: frequency, duration and intensity. Effective training should properly combine each of these components. You also need to remember about the need for warm-up and warm-up before basic exercises and hitch (stretching) after a workout ..

Workout progress:

1. Warm up This stage is very important for the effectiveness of any sports. When you warm up with gentle movements and work out the elasticity of the ligaments for 3-5 minutes, you warm up the body to the optimum temperature for exercise and increase blood flow to the muscles. This is good, mentally and physically prepares the body for a real workout, and also prevents it from injury. It is also recommended to focus on those muscle groups that you plan to work out.

2. Training. After the workout follows the training itself. Exercises in cardio are usually running, walking, jumping rope, swimming, cycling ... At the time of cardio exercise, myocardial oxygen demand is caused by muscle contraction, and the body responds to this need by starting to push more blood. The lungs are starting to take in more oxygen to enrich the blood ..

3. Frequency. The recommended training threshold is 3-5 times a week. This allows you to play sports almost every day, but you need to have plenty of time to relax. Beginners are recommended to train 2-3 times a week.

4. Duration To achieve effective training in the development of the cardiovascular system and fat burning, the recommended duration of training should be 20-60 minutes.

5. Intensity. The best way to test, with more or less intensity, you had a lesson than the previous one, is to check your heart rate during the first 5 minutes at the end of the workout ..

6. Hitch and stretch marks. Abrupt cessation of load harms the cardiovascular system. After the end of the workout, in order to arrive at a normal rhythm, you need to walk for 3-5 minutes, gradually slowing down. This stage prevents you from dizziness, nausea, cramps and sudden changes in blood pressure ..

You also need to pay serious attention to sleep and nutrition .. Reception before training carbohydrate supplements. Note that by taking a carbohydrate supplement, you prolong the time it takes to burn fat, the body draws energy from the carbohydrates it receives, and only after using their reserves will begin burning fat deposits ..

An hour before a workout, it is recommended to have a small snack on fruit or low-fat yogurt .. Do you need hungry workouts? Nutritionists say that you do not need to torment the body with a hunger strike. It will be enough if you do not eat an hour before your workout. This is because carbohydrates take 1 hour to be absorbed, and fats need about 4 hours.

Sleep. The main recovery event for an athlete is a dream. It is in a dream that the activity of all physiological functions of people decreases. At this time, the forces of the body are sent to restore the expended energy. Healthy sleep can not be replaced by other means or activities - neither food, nor entertainment, nor walks .. Insufficient sleep affects our immune system and exposes the body to the dangers of various diseases. A person who constantly lacks sleep decreases his ability to think and concentrate.