The main thing in this program is to control your pulse during the sessions of different intensity. Train your heart and not know how often it beats - it's like having to do weight training, not knowing with what burden you work and how many repetitions you do. How to make a cardio fitness program and what is needed for this?
We will explain why, thanks to this program, which consists of interval training and exercises in the hall and on the street, developing endurance, your heart will beat harder, and you will burn many calories in the next eight weeks. The load during training on the street is greater than in the hall, because you are engaged in different temperatures, you have to overcome the resistance of the wind, move along rough terrain. But classes in the hall are equally important, because there you can control the parameters of the training. It is better that classes in the hall and on the street are of the same type. If you are going to ride a bicycle, in the hall, do it on an exercise bike. And if in the street you are going to walk, in the hall give priority to the treadmill.
You have two types of training: endurance and interval. By developing endurance, you will be able to exercise longer any physical exercises. And interval training, during which alternating periods of medium and high intensity, strengthen the heart and allow you to burn a lot of calories. In the aggregate, these exercises will help you to find a beautiful physical form. Thanks to our special program, designed for 8 weeks, you will develop and strength, and flexibility, and endurance. All this will give you the opportunity to actively spend the summer!
Program
Determine your level of preparation. You have been doing cardio workouts for less than 3 months. The first 2-4 weeks, perform an exercise on endurance, then include in your program interval training. Average. You have been doing cardio workouts at least 3 times a week for at least 3 months. Always begin training with a 5-minute warm-up with low intensity. Do the same at the end of the workout so that the heart calms down. Your pulse should be constant throughout the entire workout. For example, on a stationary bike, maintain a speed at which the heart rate is the same as when riding a bike along the street. If you have an initial or intermediate level of preparation, every two weeks you can increase the intensity or duration of the workout by 5%. However, do not increase both.
MCHP - the maximum pulse rate. To calculate your PPP, subtract your age from 220. And to determine the working frequency of the pulse for the exercises, multiply the figure by the percentage of the load indicated for your level of preparation. For example, if you are 30 years old and have an initial level of preparation, multiply 190 (220-30) by 60% and get 114 - this is the working pulse for practicing endurance. Hence, your pulse for a 30-minute workout should be 114 beats per minute. To determine your real pulse during training, count the number of heart beats in 10 seconds and multiply by 6. For example, if you counted 15 beats per minute, your heart rate is 90 beats per minute. So, you are not working intensively.
At the call of the heart
To train the best results, you need to monitor your pulse throughout the whole session. "Why?" You ask. Because the heart rate is directly related to the intensity, and therefore, the effectiveness of training. Simply put, knowing your pulse during classes, you can tell what happens to your body. For example, it seems to you that when you run at a speed of 15 km / h you burn fat, while the pulse will say that you are actively strengthening the muscles. It is necessary to know that at 60-70% of MChP we most effectively burn fat, and at 70-80% stimulate the strengthening and growth of muscles. The pulse meter will help us to quickly and accurately measure the pulse. Most modern heart rate monitors do not just determine the heart rate, but also have useful additional functions: an audible signal that triggers when the pulse does not match the set pulse, as well as a clock, a number indicator and a stopwatch. Almost all devices are suitable for all kinds of activities, including scuba diving, since they are all waterproof.
The best models
1. Polar Tempo - an excellent heart rate monitor for beginners. The Daily Quota feature will show if you have performed a 30-minute exercise set today (using a timer that marks the workout time each day). The price is $ 95.
2. Polar Coach, who has a special Interval function, can help fans of interval training, thanks to which you can find out how much time you spent in the "zone of maximum efficiency" (at the end of the training its time is displayed). The price is $ 242.
3. Polar Potrainer XT is suitable for both beginners and professional sportsmen. He watches your pulse and speed during classes. This model will appeal to those who go for a run not in the morning, but in the evening, because the monitor of the heart rate monitor glows in the dark. The price is $ 217.
4. Polar m21 automatically determines the required intensity of activities, as well as the number of calories consumed. A fun device Exercise Reminder after three days of idleness will remind you of the exercises with a sound signal. The price is $ 178.
5. Polar m51 puts you in a tight frame. It will show the minimum heart rate for you, in which training will not make any sense. In addition, every time during classes, he assesses the level of your training (using a special scale for assessing the fitness level). The price is $ 199.