Unfortunately, not everyone can afford classes in the gym. The reasons for this may be a lot. Someone does not have enough free time, the rest do not see the point in acquiring a subscription. Cardio loading at home without exercise equipment is an excellent alternative to gyms. Performing a set of exercises aimed at fat burning, you can easily lose weight and bring the figure in order.
The Importance of Cardio
Cardio loading at home has a positive effect on the cardiovascular system, increases the stamina of the body.
During aerobic exercise, all muscle groups are involved. Thanks to this, all cells are filled with oxygen. Heart rhythms become more frequent, and the lungs work more actively.
The body spends a huge amount of energy on cadloads at home. Initially, he draws it from carbohydrates that are ingested with food, and then takes energy from his own fat reserves. And, most interestingly, our body continues to burn fat for some time after the end of the workout.
If your goal is to lose weight, then a combination of cardio and weight training is the best solution. Thanks to this approach, your body will acquire a beautiful relief, and the fat layer will be minimized. Of course, nutrition control plays a rather significant role in this process.
The main features of training at home
Exercises for cardio loading at home are most often suitable for people who do not have time or ability to visit the gym. Starting classes at home, you need to understand that only you will exercise control over your physical activity. Regularity is important in any workout.
It is enough for beginners to do aerobic exercises about 3 times a week. Subsequently, subject to regularity, they can be increased to 5–6. But it is important to build on your own well-being. Physical activity should be beneficial and enjoyable.
If after performing a card load in the house. If you feel pain in the joints, back or general malaise, then you need to consult a doctor.
Remember to turn on the music while you exercise. She will maintain interest and a positive attitude towards training.
Experts in the field of sports believe that the optimal time for physical activity is 16-19 hours in the evening. It is during this period that active fat burning occurs.
Cardio load without simulators
The best option for cardio at home is aerobics. It is important to alternate between different directions. Since our body has the ability to adapt quickly, the effect of exercise can be significantly reduced.
If you are a person who prefers rhythmic music, take a look at dancing. If you have little free time, then it is better to choose running on the spot or jumping. At any time in work, you can take a break and take a few minutes to warm up this type. To make cardio not boring and of the same type, choose music for training. Then a fitness break will be only a joy.
In sports stores there are many budget simulators. It is not necessary to buy an exercise bike or treadmill. For example, a mini-stepper is an inventory that creates an imitation of walking on stairs.
Training time
What is cardio load for losing weight at home, we figured out. To determine the time interval, it is necessary to build on physical fitness, training and health. On average, three times a week is enough for sports. If you engage more often, then the body simply will not have time to recover. According to most sports trainers, the human body needs about 24 hours to recover.
The optimal training duration is from 20 to 60 minutes. Time must be increased gradually. Do not load your body abruptly, even if you are not tired after an hour of cardio. Do not overload yourself! In everything you need to adhere to measures. It is important to understand that during long workouts, over 3 hours, the destruction of muscle tissue begins. That is, your body stops burning fat and goes on to proteins.
The alternation of power and cardio load is a great way to bring the figure in great shape. But remember that any physical training should begin with a warm-up and end with a hitch or stretching exercises.
Cardio load for weight loss at home: instructions. The main complex of cardio for home
Before the main training should be warm up. We begin a set of exercises that need to be alternated.
- Walking in one place for 2-3 minutes.
- Walking with raising knees. One to two minutes.
- Lunges forward with each leg. About 10-15 times.
- Torso tilts forward - backward and sideways. Enough ten times.
Repeat the set of exercises several times. Try not to allow rest breaks. After doing the warm-up, proceed with cardio exercises at home:
- For one minute we jump on toes, spreading our arms and legs to the sides. The exercise resembles the movement of a pendulum.
- Fast lunges. The starting position is straight. Take one step forward, the other is in the toe position. Change your legs at a fast pace. When doing the exercise, try to maintain balance.
You can perform any workouts that you like. Try to exercise regularly. Do not overload the body, give the muscles time to recover. Combining power and cardio loads, you can easily lose weight and bring your figure back to normal.
Fat Burning Complex No. 1
It is best to practice in the morning on an empty stomach. Thus, from training you can get the best result. Cardio is preferable to perform after a power load. The optimal training time is 45 minutes in the morning. Start with one minute, gradually increasing the duration of the lesson.
Exercises are best done in several sets, repetitions of about 15-20.
Basic cardio exercises for burning fat at home.
- Running horizontally with emphasis on the hands. Great for burning fat in the waist and abdomen. Perfectly works out all the muscles of the legs. Take emphasis in a prone position, leaning on straight arms. Bend your knees alternately, pulling them to your chest. The faster you perform this exercise, the more effective the process of fat burning.
- Alternate lunges with a jump. In a standing position we put forward one leg forward. Taking a step forward, we perform a squat until the thigh of the front leg is horizontal with the floor. From this position, jump up sharply, try as high as possible. Straighten the legs. Repeat the exercise several times. Please note that during the squat you should feel muscle strain, and when jumping, on the contrary, it will contract. The correct execution technique depends on this.
- Push up and clap. Take emphasis lying. Do push-ups, then push up and pull cotton. After which the hands are in their original position. Repeat this exercise several times for 2-3 approaches. The muscles of the arms, back and chest are worked out perfectly.
- Active jumping. Exercise puts stress on all muscle groups. Effective for burning body fat. Perform a squat. Remaining in this position, place your hands resting on the floor. Then push off and make a jump with emphasis on legs. The position should be obtained, as when performing push-ups from the floor. Pull your legs in a jump and return to your starting position while standing. Repeat the exercise several times. Approaches should be about 2-3.
Fat Burning Complex No. 2
Cardio load home for weight loss for beginners should be based on a circular principle. With this approach, burning fat is faster. The bottom line is that the alternation of aerobic and power loads activates metabolic processes faster, due to which fat burning is much more effective.
- Push ups. We accept the emphasis lying. Buttocks should be on a level with the whole body. Do not bend them! We go down to the floor, trying to touch it with the tip of the nose. Repeat several times. Do 2-3 approaches. This is a difficult exercise, but it works great for burning subcutaneous fat.
- We jump out of the squatting position. Sit down with your buttocks back. Do not tear your heels off the floor. Keep your back straight. Then, with all your strength, push your feet off the floor and jump. Repeat the exercise!
- Kicks. The exercise itself is similar to an element from kickboxing. Feet shoulder width apart. Leg swings are performed to the sides, forward and backward. Move your arms to the beat.
Jump rope
Everyone can afford to buy this sports equipment. The rope does not require large financial investments, takes up little space and is considered an excellent assistant in maintaining the body in good shape.
But, despite this, there should be enough room at home for jumping. It is worth noting that even people who engage in combat sports warm up using this small sports device.
You must choose the pace of jumps yourself, based on your training. If this is your first time jumping rope, try a series of jumps without any auxiliary equipment.
With a skipping rope you can do daily. Start with one minute, then focus on your well-being and gradually increase the load. Be sure to take breaks to rest, as this training is quite energy-consuming.
Trained people can jump for about 20-30 minutes. But only if you have been involved with this inventory before. After all, as you know, even the most hardy athlete in his field can show negative dynamics on a simulator with which he was not previously familiar.
Run
What are the cardiac loads for the heart at home? Walking, light jogging in a stadium or park has always been considered the best. Fresh air together with physical activity work wonders.
Classes bring physical benefits to our body, strengthen the cardiovascular system, increase stamina and uplift.
If you are new to this business, you may notice how after a morning run you have a charge of energy for the whole day. The most amazing thing is that such a cardio load does not require investing money, and people of different ages and physical fitness can do it.
If you decide to run in the morning, then take the organization of this process with all seriousness. Prepare comfortable clothes and shoes. Plan your day to have breakfast and take a shower before work. Perhaps at first it will be more difficult for you to wake up earlier than usual, but soon it will turn into a very useful habit. Prepare a playlist with rhythmic music, it will perfectly cheer you up while jogging.
Hoop
Buy this wonderful sport item. And, most likely, you will not regret it. Especially popular are models with massage balls. Lesson with a hoop allows you to burn about 500 calories.
For an amazing effect, it is enough to twist the hoop every day for 15 minutes in one direction, then 15 minutes in the other direction. Such a training is equivalent to a run in terms of efficiency, but it is much more pleasant and comfortable. You can exercise by combining it with watching your favorite movie. Useful and nice!
Walking
Walking at an average pace is a great alternative to losing weight. This type of physical activity is great for beginners, as well as people with a high BMI and those affected by injury. It is important to understand that the lower the level of physical activity, the less calories you burn. For example, cycling for 15 minutes burns more calories than walking at a moderate pace for about 40-60 minutes.
Metabolism after walking stays in a state of activity for 1-2 hours. Whereas after aerobic exercise, he is in an accelerated state for another day.
Benefits:
- Obese people can easily engage in this type of physical activity.
- Injuries and sore joints are not a contraindication for walking at a moderate pace.
- Moderate exercise will not be harmful to health.
Key recommendations for beginners:
- The frequency of walks for beginners should not be more than 3 times a week.
- The average duration is from 20 to 45 minutes.
- The heart rate should not exceed 50–70% of the maximum heart rate. It is calculated by the formula: 220 - age. This figure is your 100%. Accordingly, your limit is 70% of the received number.
Aerobics at home
It is a mistake to believe that aerobic exercise is considered ideal for weight loss. In the course of numerous studies, it was found that the alternation of power loads and cardio works great for fat burning. Therefore, this approach can be called a ready-made instruction and the main key to losing weight with the help of sports.
In addition, it is important to remember that the main metabolism start begins after 20 minutes of intense training. It is this time that our body needs to process glucose. After this stage, the active breakdown of subcutaneous fat begins.
Depending on your preparedness, you can choose any set of exercises and cardio. In the public domain there are many videos with aerobic programs for weight loss. One of the most famous is considered to be Gillian Michaels, who in her video promises a slim figure in just 30 days. According to reviews, most girls lost extra pounds thanks to her training.
What is before and after cardio training
Remember, even if you have worked out your sports program perfectly, then everything will come to naught if you jam your work with a cake or a bun. Therefore, it is so important to monitor nutrition after exercise.
Before training, try to eat a protein product. It can be eggs, cottage cheese or boiled white meat.
During training, do not forget to replenish the body's water balance. After exercise, wait half an hour. Then you can eat the protein product. After an hour and a half, you can enjoy carbohydrate food. But it must be complex carbohydrates (cereals, cereals or legumes).
Am I doing everything right?
Unfortunately, cardio loads for burning fat at home have one significant drawback - no one controls you. In the gym, this is done by a trainer, who in addition makes you the right diet. With the help of a qualified specialist, in particular his recommendations, you can achieve results faster than doing it at home. But if you are determined and confident that you will succeed, then stock up on willpower and patience.
Record your workout time, heart rate and evaluate your progress each time. This will be a great incentive not to stop and strive for a better result.
Remember, our body adapts very easily to physical activity. Therefore, with each next training, endurance will increase, and the load will decrease. And in order to accelerate the pulse to the state of work on burning fat, you will have to make more efforts.
Important! If you do everything correctly, you will enjoy the process. But if you feel tired, very unpleasant muscle pain, then most likely you are overworked. In this case, you should reconsider the level of your physical activity and adjust it in the direction of decrease.
Key recommendations
Despite the fact that cardio loading is performed at home without simulators, there are a number of safety measures:
- If you have no health problems, then the training is 45-60 minutes. Do not go beyond these values. This is fraught with bruises, injuries and sprains. And also a long workout does not have a very good effect on metabolism. And as a result, it can slow down.
- Watch your pulse! For effective fat burning, it should be from 70 to 80% of your MES.
- The maximum number of classes is 4 times a week.
- Do not forget to drink water! . . .
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