The most effective method of combating obesity- this is cardio. But, unfortunately, not everyone has the opportunity to attend the gym. This is sometimes associated with work or remoteness from the place of residence. However, this is not a problem, find an hour of free time - and you will be able to work at home in a familiar setting for you.
So even it will be better, you will not be anyoneto be embarrassed, nobody will distract, and you will concentrate completely on exercises, and after quietly take a shower. Therefore cardio at home is the best solution for most modern people.
In order to achieve quick results,it is necessary to follow a number of rules. When practicing in the gym, you always have instructors who will explain what and how to do, and they will at any time give detailed advice on any matter. However, at home you yourself are your instructor, so watch for the following conditions. The pulse in cardio training is very important. Before you begin, you will have to calculate the allowable limits of the heart rate (further HR). To do this, use the formula: from 220 take your age, and multiply that by 0.65. This is the average value, the upper and lower limits of +/- 15 beats. Of course, keeping a constant record of heart rate at home is quite problematic, it is worth considering the purchase of a heart rate monitor. The next rule relates to the duration of the classes, on average, they should last at least 30-40 minutes, since only after the first half an active digestion of fats begins, and before that, energy is expended from other sources. Between the exercises rest should be no more than 30 seconds, otherwise the heart will restore its tempo, but there will be no effect. Breathe deeply and rhythmically, preferably inhale through the nose. Before classes it is better not to eat for an hour or a half, and the food after cardio for weight loss should be balanced, but not particularly high in calories.
The prefix "cardio-" defines an accessoryterm to the heart or the cardiovascular system as a whole. So in our case, training means, in the first place, exercises aimed at maintaining the correct operation and improvement of this system. However, also cardio workouts at home will help you get rid of excess weight, namely, to reduce the fat layer. This is the main difference from strength training on simulators. Although the treadmill or cycle track itself is the best way to train the heart and throw off a couple of extra pounds. However, we will only consider those exercises that any person can perform at home. The most famous method is shock, when all exercises are performed at high speed, and effort is made instantly. Then there are two complexes. Correct cardio training should consist of at least 15 repetitions of each action.
It includes three standard exercises: push-up, jumping out and the emphasis is sitting down - the rest is lying down. However, try to execute them as quickly as possible, and most importantly - correctly.
Here all the exercises are a bit complicated, so at first you can limit yourself to the complex described above.
If your goal is not just to get rid ofhateful fat, but also tighten the muscles, then you can combine cardio with strength training. However, it should be noted that it is better to do them on different days, otherwise you simply will not have enough strength for everything. It happens that there is simply no time, then follow the following rules. You should always start with a warm-up, then move on to exercises with dumbbells or to separate groups of muscles, and only after that fully give up, performing cardiovascular training. There will not always be dumbbells or other sports arsenal at home, so it’s better to go back to the gym.
An important point in sports in order toLose weight is the amount of energy consumed. In no case do not deal with a full stomach, but you do not need to starve. An hour before a workout, eat something that contains complex carbohydrates. These can be cereals, fruits or vegetable salads. Food after cardio for weight loss must contain proteins, otherwise the muscles will begin to break down. However, do not eat for at least one hour, force the body to work on the reserve fat reserves. And after this time, eat something not very high-calorie, but rich in protein, for example, cottage cheese, boiled breast or eggs.
Do not forget that you decide to holdcardio at home is not to cripple yourself, but for very different reasons. So try not to overdo it and watch your condition. Air the room before and after class. Start with a comfortable pace for you, and then increase it gradually. If you have heart problems, first consult your doctor. Be persistent and do not miss a workout.
