Cardio workout at home. The pulse value for cardio training

The most effective method of combating obesity is cardio. But, unfortunately, not everyone has the opportunity to attend the gym. This is sometimes associated with work or remoteness from the place of residence. However, this is not a problem, find an hour of free time - and you will be able to work at home in a familiar setting for you.

So even it will be better, you will not be embarrassed by anyone, nobody will distract, and you will concentrate completely on exercises, and after quietly take a shower. Therefore, cardio at home is the best solution for most modern people.

Obligatory conditions

In order to achieve rapid results, it is necessary to follow a number of rules. When you are at the gym, there are always instructors at your disposal who will explain what and how to do, and they will at any time give detailed advice on any matter. However, at home you yourself are your instructor, so watch for the following conditions. The pulse with cardio training is very important. Before you begin, you will have to calculate the acceptable limits of heart rate (further HR). To do this, use the formula: from 220 take your age, and multiply that by 0.65. This is the average value, the upper and lower limits of +/- 15 beats. Of course, keeping a constant record of heart rate at home is quite problematic, it is worth considering the purchase of a heart rate monitor. The next rule relates to the duration of the classes, on average, they should last at least 30-40 minutes, since only after the first half hour active digestion of fats begins, and before that energy is expended from other sources. Between the exercises rest should be no more than 30 seconds, otherwise the heart will restore its tempo, but there will be no effect. Breathe deeply and rhythmically, preferably inhale through the nose. Before classes it is better not to eat for an hour or a half, and the power after cardio for weight loss should be balanced, but not particularly high in calories.

Description of exercises

The prefix "cardio-" determines the belonging of the term to the heart or the cardiovascular system as a whole. So in our case, training means, in the first place, exercises aimed at maintaining the correct operation and improvement of this system. However, also cardio workouts at home will help you get rid of excess weight, namely, reduce the fatty layer. This is the main difference from strength training on simulators. Although the treadmill itself or the cycling track is the best way to train the heart and throw off a couple of extra pounds. However, we will only consider those exercises that any person can perform at home. The most well-known method is shock, when all exercises are performed at high speed, and effort is made instantly. Then there are two complexes. Correct cardio training should consist of at least 15 repetitions of each action.

First complex

It includes three standard exercises: push-up, jumping out and the emphasis is sitting down - the rest is lying down. However, try to execute them as quickly as possible, and most importantly - correctly.

1. The first will be push-ups. Take the position of lying down, legs and hands while you arrange as you like. The main thing - make sure that your back and legs are on the same line. Next, go down to the floor, touching it with your nose, then make a push up so that your palms slightly come off the floor, ideally you need to do this with cotton. After gently land, be careful, otherwise you can hit your chin or nose. At first you can exercise on your knees.
2. Sit down, pull the pelvis back, and put the foot completely on the floor. Pull your legs and jump (you can imagine that you are a frog, a good mood is the key to success). Well, if you can help yourself with your hands. However, cardio training at home can be inconvenient because of the limited space. Take care not to hit.
3. 
   From a standing position, sit down, without taking the heels off the ground, put your hands on the floor. Lean slightly forward, transferring the weight of the body to your arms, jumping slightly and taking the straight legs back. Then repeat all the steps, but in the reverse order.

Second complex

Here, all the exercises are a bit complicated, so at first you can limit yourself to the complex described above.

1. Running in place may seem easy, but not from a low start position. Try to run this way, leaning on your hands.
2. The same push-ups, but more complex. Take the emphasis lying, then start alternately pressing your knees to your elbow. The maximum load will be achieved if the opposite hand is torn off the floor simultaneously with the foot. Imagine that you are a climber and climb a steep slope.
3. The last in this complex will be an exercise, which is also performed from the recumbent, but only on the elbows. With this position, push your body back, and then return to the original rack.

Interval cardio training

This type of exercise is considered the most effective, with the help of it you can accelerate the burning of fat 6 times . The bottom line is a change in tempo, for example, from easy walking to sprinting. Of course, the best option for testing such a system is a treadmill, but you can try it on simple exercises. To do this, fit and squats, and running on the spot. Alternate for 8-10 seconds slow, medium and strong pace. If you have a skipping rope, then this wonderful object will help you to feel the effect of interval cardio training better than others.

Combination with force loads

If your goal is not only to get rid of the hated fat, but also to pull up the muscles, then you can combine cardio with strength training. However, it should be noted that it is better to do them on different days, otherwise you just do not have enough strength for everything. It happens that there is simply no time, then follow the following rules. You always need to start with a warm-up, then go on to the exercises with dumbbells or to separate muscle groups, and only after that, fully put on, performing cardio. At home there are not always dumbbells or other sports arsenal, so it's better to transfer to the gym.

Diet

An important point in the exercise of sports in order to lose weight is the amount of energy consumed. Do not do anything with a full stomach, but you do not need to starve either. An hour before training, eat something that contains complex carbohydrates. These can be cereals, fruits or vegetable salads. Power after cardio for weight loss must contain proteins, otherwise the muscles will begin to break down. However, do not eat for at least one hour, make the body work on reserve fat stores. And after this time, eat something not very high in calories, but rich in protein, for example, cottage cheese, boiled breast or eggs.

We Monitor Your Health

Do not forget that you decided to do cardio at home, not to maim yourself, but for other reasons. So try not to overdo it and keep track of your condition. Ventilate the room before and after classes. Start with a comfortable pace for you, and then increase it gradually. If you have heart problems, first consult with your doctor. Be persistent and do not skip workouts.