Cardio is an important aspect in an exercise complex to lose weight and only for the health of podnnhrzhaniya. What is cardiovascular exercise? How to prepare the class and calculate the level of workload? I will try to answer these questions
Cardio - this is the same aerobic exercise. His name speaks for itself, should have been understood that the burden would be directed to the vascular and cardiac systems. For such training, run, swim, walk on skis, ride a bicycle, work on a simulator.
These exercises are very useful, because they help the cardiovascular system, normalize the heartbeat, strengthen the muscles and respiratory system. Cardio can be a type of independent, and additional training. Even muscles can not be pumped without a cardio load. After all, during strength training you need to show endurance, that's all, then just develop cardio exercises.
Training should consist of three stages: heating, training, and warming up again. Selecting 5-10 minutes to start will be enough. This is necessary for a gradual increase in heart rate. Increase the load, too, gradually. Always listen to yourself, to your feelings. Pain should not be, but if you feel that you are doing too low intensity - you can add.
What is the target heart rate zone? Knowledge of heart rate will help make the right load for the class. For heating - one frequency, for intensive - other training. In order not to overload yourself, but also to get the results, we calculate by the formula: 220 - your age = maximum heart rate. If you are 35 years old, then the miscalculation is as follows: 220 - 35 = 185.
For warming zones, a normal heart rate reduction is 50% -60% of the heart rate. Excess weight leaving 60% -70% heart rate, ie in the aerobic zone. It is very convenient to see your pulse, have a special bracelet.
If you prepare properly for training, then in addition to a healthy and fit body, you will get a lot of fun! But the most important thing is to increase your heart resistance and will be available to climb up and run.
What will give you the opportunity to enrich your life with impressions and positive.