Cardio training for weight loss: the pros and cons of how to do tips
Cardio is necessary for weight loss? Modern methods of fitness training meets solid «No.» In the textbook for personal trainers, the National Association of Personal Coaches USA (is a leading organization in this specialty) indicated that the health of the cardiovascular system can be achieved in other ways, including in classes of traditional «cardio on the treadmill or the stepper. In other ways, it’s like?
Here and appear popular hybrids today, when people, for example, performs without rest strength exercises in the gym with medium resistance or with light weights and a barbell. Trainers who believe that you can lose weight even without cardio, with conventional power training, and even without any «circles» and other tricks from the modern fitness industry. No need to run to lose weight — just follow their instructions.
Cardio training for weight loss is required?
Usually this view is promoted Soviet and Russian textbooks of the problem. It is believed that only these classes solve the problem of physical inactivity of modern man. On the other hand, if the study shows that a simple walk in the street more bonuses for the nervous and hormonal systems than at the time of running on the treadmill in the gym. That’s all fine, but what we do with the calories?
Opponents of cardio usually «broken» about a single argument. New to the gym not able to do so to spend a lot of energy. He certainly does something, but the expense per session is less than 200 calories, so it would be better to do their «something» in the cardio area too.
So, improve calorie consumption is really easier walking in the treadmill, swimming or pedaling. Let’s just say, this activity is little affected by «skills», or, more properly to call it, from the nerve-muscle connection. Even those who never played sports, can pedal or walk. In this sense, cardio is indispensable. It helps to improve the comfort of living lose weight without harsh dieting.
But cardio in the gym for weight loss there are many adverse effects.
Disadvantages of cardio for weight loss
Let’s just say, the training itself is nothing wrong, no one did. Quite a lot of harm caused one-sided approach:
- select one trainer and a person walks on it for years, months, almost decades. Modes never change, and the power of the people does not. It turns out we have that? So «the same» — go to the gym, no result received;
- someone just goes to the gym every day for an hour methodically walks on the treadmill. Why is that bad? Yes, because the time that could be spent on training forces the body to adapt, is a simple burning 300 calories. Which then still «dissolve» due to the inability to organize the food;
- as someone who attends all group aerobic lessons from being a fan of them. Time spent is huge, repetitive motion overload of the ankle, wrist and knees after a workout sore muscles in General, fatigue — as in sports, and the effect is minimal, because aerobic exercises do not provide enough stimulus for muscle growth. So, fat loss at a certain stage is also terminated. The body adapts to the low calories and high costs and learning to live. So, incidentally, are found in nature «not very dry» instructors of aerobics;
- the client still does not understand that if he will just go the track or stepper or group dance lesson, he won’t have a body fitness model. Yes, weight loss is, weight is reduced, but the shape of the body is somehow not encouraging. Which leads then to a rather sad conversations about the ineffectiveness of physical activity.
in General, according to modern ideas for weight loss it is possible to apply such approaches.
The classical approach
You are doing 20-40 minute sessions on the treadmill, stepper or elliptical machine. You can continue classes and 50 minutes, but you should never walk or pedal for more than an hour. You measure the pulse, and make sure that it does not exceed 85% of your maximum for your age frequency.
Combine these cardio for weight loss exercise with regular strength training, systematically develops all the body muscles. If practicing «Mature enough» to split, a legs day, cardio not done. How to do cardio? The upper limit is 200 minutes a week. «Lower» is an individual. Someone with only one workout a week, someone 3 will not be enough. Watch yourself.
The disadvantage of this type of load is its low intensity and low ability to increase calorie consumption. An hour later, the body burns them so as it occurred at rest and no change occurs. Therefore, in the present fitness of such cardio gradually moving away.
Usually offered alternate 1 min accelerations with 2 min of rest, if we are talking about Amateurs. Moreover, the accelerations are not only sprints, but also work at their maximum almost maximum intensity due to the high resistance. «It» doing any cardio.
And then there are the so-called high-intensity interval cardio alternating with rest or sprints at submaximal speed, or something like jumps, burpees, double jumping, and zaprygivayem on the curb.
Such cardio for weight loss at the gym also combine with power, and used a couple of times a week. For if form allows, a fitness clients are usually advised to go for this sort of cardio, and instead of «classic» to do just Hiking medium intensity.
Non-classical approach to cardio
This phenomenon is present in fitness for the health of the so-called circuit training. Performing them, the person at a certain skill can simultaneously train strength and endurance. What skill you need? First of all, the accuracy of the technical execution of exercises. In addition — the ability to control the position of the body under load.
Usually such things can do after 2-3 years of continuous and properly organized strength training. Therefore, it is not recommended in professional sources «on the move» to make hybrids and cardio in one workout. But together in a harmonious training plan cardio program for weight loss gives you excellent result to lose weight, not only in the calves of the legs, but also in all other parts of the body).