If you want to lose weight, then one of the key exercises in the fitness center, you should choose cardio training. What is this, a personal trainer, a manager of the gym of the Fitness Center 100% Evgeny Karlov helped us figure it out.
Cardio workouts are cardiovascular workouts that also increase lung capacity. This is a beneficial integrated work in which the main source of energy is oxygen entering the blood from the lungs.
The main types of cardio training are running, intense walking, all outdoor sports, such as skiing, ice skating, including hockey, football, swimming. All athletics are aimed at strengthening the heart and blood vessels.
The intensity of cardio training is determined by the pulse. To begin with, you should calculate the maximum possible pulse for a particular person. Typically, this number is calculated as follows: 220 minus the age of the trainee.
If you are new to this kind of training, it is best to start with 50% of the maximum heart rate. In order to burn fat, an intensity of 60-70% of the maximum heart rate is suitable. Such training can be lengthy.
Fat burning does not start earlier than 20 minutes after the start of exercise, but more than an hour is not recommended. However, everything related to the training regimen is best discussed with a qualified instructor.
In terms of amateur restrictions for practicing this type of load, in principle, small and standard. If you are sick with asthma or suffer from a disease of the musculoskeletal system, if you are overweight, and also during pregnancy, treat yourself more carefully, reduce the intensity of your classes (this will not be running, but slow walking for example) and consult with experienced instructor.
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