How often and how long should the classes be, if it is a matter of reducing weight? For weight loss, 200 minutes of moderate exercise per week are considered optimal. Studies of American scientists have shown that overweight women who adhere to this regime lose about 14% of their body weight. Those who are engaged in less than 150 minutes, lose weight by 5%. In order to stabilize weight gain and subsequent "dumping" to normal, it is recommended to conduct cardio training 3-4 times a week. If you do not like cardiovascular equipment, attend group sessions aimed at burning fat, lasting at least 40-50 minutes. Add active hands during your walk: this helps increase energy consumption by up to 20-30%. And remember that the training process and diet should meet your goals and norms. Consult with the trainer.
And what if the recommended 200 minutes for cardio gymnastics, a set of exercises are performed, and the weight does not move from the dead center. What is the reason? It is necessary to complicate cardio-therapy by increasing the tempo or resistance, and also by replacing the uniform trainings with interval exercises. But the main thing here is not to overdo it: it is undesirable to work more than 1-2 times a week with a high load, this can lead to fatigue and, as a result, will cool your ardor for a long time. Not the least role in weight reduction is played by strength exercises. Muscle mass is increased, the metabolism is activated, fat is burned more. Keep an eye on the calorie intake: it should be lower than the consumption. Begin with the usual step and gradually accelerate the pace, not switching to running, and save this mode for 25-30 minutes. Then slow down the pace until the pulse is completely restored. If you are going to practice on the street, know that cross-country running for beginners is more dangerous than training in the hall: the surface of the earth is not always level and there is a risk of tucking the leg, getting uncomfortable sensations in the knee joint and lower back from uneven running.
Which simulator is the most effective: bicycle ergometer, treadmill, stepper or ellipse? It increasingly depends on the pace and duration of training than on the simulator. However, there are those that allow you to develop high speed, and therefore it is believed that they are more effective. So, on the treadmill and stepper it is possible to be engaged more intensively, than, for example, on an exercise bike. But working day after day on the same simulator is not the best idea. It's boring and dangerous: you can overdo it and get injured. Changing the type of activity, you will avoid stagnation and thereby spur energy consumption. Tilt the simulator (or walk uphill) - how much is the efficiency? Is it dangerous to pump the calf muscles? The slope of the simulator uniquely increases the load, the efficiency increases, so it is necessary to use a cardiac monitor or a fitness clock to closely monitor the pulse. The calf muscles will be in perfect order if you begin to put your foot fully on the surface of the treadmill. Walking on the floor of your fingers is strictly not recommended. But if you still feel tension in the gastrocnemius muscles, pull, unload them after training. Place the stop on the heel in front of the vertical surface (this could be the wall or the stance of the machine). The toe must be on the surface of the wall. Gradually, start to bring your right foot closer to the wall. After feeling the tension, stay in this position until the sensation of heat in the gastrocnemius muscle. Then bend the leg in the knee and pull the Achilles. So, you unload the calf muscles.
How to build a cardio plan outside the hall? Running, walking, skipping rope? For beginners, an active step is recommended. If you have mastered it, you can go to easy running if you wish. Jumping with a rope requires certain techniques and skills. You can use the rope to intensify the intensity during, or after walking and running. Jump with a skipping rope for 30-40 minutes is extremely difficult even for professionals. First, try to complete only 3 sets per minute. Even this load will be more than enough for beginners. Even if you do not plan to lose weight, you should not give up cardio exercises. They are necessary for the training of the cardiovascular system. For this, one or two lessons per week will be enough.
Program
For beginners and those who want to significantly improve their physical shape. Classes: 3-4 times a week for 45 minutes. After the warm-up, start training from the usual step to the intensive one. Maximize hands and control the uniformity of breathing. If it is even - keep the intensity, if it stumbles - go to a quieter step. After recovery, go back to the intensive step. Alternate this and another 3-4 times. Before the beginning of the lesson, measure your pulse. After training, you must restore it and perform stretching again. Interval training diversifies the process and, of course, helps to increase or decrease the intensity. And the intervals can be added and cardio, and power. If you want, do them yourself, but with the trainer this process can turn into a real pleasure. Alternatively, you can pair. In this case, you will more accurately control time intervals and statistical parameters. If instead of one long workout is arranged a little shorter, will it affect the efficiency? To maintain shape and reduce weight, the total time spent working on yourself is important. And whether it will be one long or several short cardio attacks is insignificant. But if your goal - the achievement of certain sports results (for example, participation in a marathon), training is better not to crash.
General recommendations
Choose a program based on your goals. For the overall development of endurance, the first program is ideal. For a quick result, you have to work hard, which means that the program should also be chosen heavier: the second one at intervals of high intensity. You can practice in the hall and in the open air, the main thing is to keep the recommended rate of movement.
Stretching
Begin training with an easy 5-minute warm-up with mandatory stretching exercises. This will not only save you from injuries, but also save you from an additional 40-120 calories. Hindquarters: One foot on the heel, a toe to itself, hands on the knee of the other leg, a slight inclination of the body forward. The front of the thigh: Stand on one leg. If it is difficult to maintain balance, you can stick with one hand for emphasis. One leg is bent at the knee and wound behind the back, with your hand, hold it by the toe. Inner surface of the thigh: Lunge aside on one of the legs, hands on the knee of the bent leg, the second leg is straight. The body is tilted forward. Muscles of the back: Bring your hands forward, bend back. Raise one arm up and slightly bend over the opposite side. Repeat the other way.
Intensity
To adjust it, use the Individual Load Estimation (IOL) scale. Yes, the universal program does not exist, it is necessary to independently evaluate how correctly the tempo is chosen. After all, someone's speed of 6 km / h will seem a snail's pace, and someone at this distance will already be breathless. When you want to add a load, increase the speed, the tilt of the simulator or the resistance. If you are doing on the street, add speed or from an even path, move to the rugged terrain (hills, ravines). There is no such landscape - master the steps.
Calorie consumption
As a rule, simulators fix it, but often this figure is slightly higher than real values. We do not always accurately enter our data before training, and the sensors do not always work exactly. Better get MOE (monitor heart rate).