Cardio training is a certain kind of sports activity which is aimed at achieving different types of results — such as: improving your well-being, strengthening the cardiovascular system and losing weight. Before trying this workout, it would be great to explore its particular features.
Oxygen plays the main role in cardio training. That is why such a workout is also called an aerobic training. During your training session, the following changes occur in the human body:
- Volume of inhaled oxygen increases significantly
- Oxygen molecules create chemical reactions with glucose
On the one hand, such processes contribute to an increase in the amount of energy produced. On the other hand, they trigger the decomposition of fats and carbohydrates. As a result, we witness weight loss and improvements in physical appearance.
The term “cardio training” is applied to all types of active sports and games like swimming, cycling and long-distance running. In gyms, exercise bikes and treadmills are used to offer patrons cardio exercises.
The benefits and effectiveness of cardio exercises have been proven to be effective for both beginners who are just entering the world of sports activities and for experienced athletes who already have certain skills.
The primary advantage of cardio training over other types of physical activity is the ability to work out not only individual muscle groups but also the entire cardiovascular system. Thanks to this effect, not only young people but also middle-aged and elderly individuals are able to manage to achieve the following results:
- Strengthen overall health
- Prevent problems related to the functioning of the heart muscle
- Improve the state of the immune system
- Boost stamina
- Enhance your emotional state by normalizing the nervous system
The key condition for achieving such results and avoiding harm to the body is moderation of the workout load and compliance with the recommendations of a professional trainer.
Cardio training is considered a high-performance type of physical activity. Its performance level is determined by a combination of several factors.
The first indicator is a long time of doing exercises at a dynamic pace. The minimum time interval of a class is half an hour. Then, as the body adapts to certain loads, this time can be gradually increased to one hour.
The second important point concerns the frequency of classes. Cardio training shows its effectiveness only if carried out regularly. Taking classes 3-4 times a week under the supervision of a qualified coach (at least in the first stages) is considered to be the best option.
The cardio training cycle should include not only days of intense exercise and days of rest. But, you should take into consideration that during the week, there should be no more than one or two of them in a row.
Exercise’s length of time is another important aspect that affects the results of cardio training. It all depends on the result that you’re planning to achieve.
If the goal of cardio training is to lose weight, the ideal time interval should be from 5 pm to 7 pm. Due to the conditions of the human body, it begins to burn fat more actively and accelerate metabolic processes at this time. Therefore, cardio exercises will contribute to weight loss.
If cardio training is carried out not for just physical aesthetics but more particularly as a way to strengthen the body as a whole, opt for morning hours. But in this situation, it’s important to avoid overdoing it with your workload. Otherwise, you’ll achieve the opposite effect. Instead of increasing muscle tone and enduring a good state of mind, exercises will provoke fatigue and lethargy.
Every cardio training involves the active work of the cardiovascular system. To prevent harm to the body and the occurrence of future health issues, you should follow several recommendations.
The first is concerned with the mandatory visit to a qualified medical specialist before the start of classes. They must determine a number of indicators:
- Pulse limit (upper and lower)
- Zones of rest and activity
- Dangerous zone of heartbeat
Based on the obtained data, the doctor will allow (or prohibit) cardio training. Plus, they will determine the list of permissible and unacceptable exercises for each particular person.
The second important recommendation is to keep the pulse under observation during the training process. You can easily do it yourself with the help of a special device — a heart rate monitor. Neglect of this advice can result in close-to-disastrous consequences, including injuries and serious harm to one’s health.
In addition to monitoring one’s state of health, it’s recommended to follow other rules during exercises:
- During a training session focus on working out different types of muscle groups
- Alternate between a slow and dynamic pace
- Perform cardio training to music to help stimulate your workout
- Eat at least two hours before training and one hour after
Another useful tip is to do cardio exercises in the right clothes. It should be made of breathable materials, not interfere with movements and should avoid from constraining your movements. During training sessions, you should also wear sneakers specifically designed for sports. They will reduce the load on the legs as well as prevent dislocations and sprains.