Training for burning fat. fat burning exercise level program
On physical exertion, most girls begin to think when their favorite dress ceases to effectively encircle the figure and begins to demonstrate its sudden flaws. In such a situation, the search for the perfect workout program for fat burning is especially exciting, but in fact this question is solved very simply: classic cardio.
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Fat Burning Cardio: Essence and Varieties
Another name for cardio workouts is aerobic exercise, but with such a phrase it is much more difficult to understand what they are. While the prefix "cardio" already hints at a certain relationship with the heart. The main point, which is important to know, is that in the course of such a workout, the heart rate is monitored, which affects many internal systems. In particular, the saturation of cells with carbon dioxide, which leads to the subsequent breakdown of fat.
In addition, if the aerobic energy system is sufficiently well developed, the carbohydrates that enter the body will be faster processed into energy, and, therefore, will no longer be deposited in extra pounds. In addition, cardio workouts strengthen the heart muscle, improve the overall endurance of the body. At the same time, due to its direct connection with the heart and blood vessels, such physical activities have many contraindications that you should definitely understand before the start of classes.
Aerobic exercise for burning fat involves maintaining the heart rate at a certain level, which varies depending on the intensity of the exercise. However, it should not fall below 60% of the maximum bar calculated individually.
To determine this indicator, which has the abbreviation MCP, women need to subtract from 210 their age and the product of weight (in kg) by 0.11. Men add 4 units to the obtained value. Thus, for an average girl at the age of 25 years old with a weight of 55 kg, the maximum heart rate will be: 210 - 25 - (55 * 0.11) = 179 beats / min. Consequently, the lower limit of the pulse during aerobic training will be 179 * 0.6 = 107 beats / min.
At the maximum value, such physical activities for a long period are not carried out even by professional athletes, and even more so they are not necessary for those who wish to simply get rid of body fat. Even high-intensity training implies only achieving 85-90% of the MCP, and their duration is much shorter than the duration of training with low (65%) intensity. The ratio of those and others is again calculated individually, since there are several cardio-training programs for burning fat. Which scheme to choose depends on your goals and the general level of fitness.
Training program by level
The basic level of aerobic training is focused on those people in whose lives there is practically no physical activity. In this situation, there is a weak cardiovascular system, low stamina, possibly poor joint condition, as well as cases of excess weight. In addition, this scheme will be applied at the stage of recovery after serious diseases.
You can’t start high-intensity training here, even if you really want to get rid of extra pounds as soon as possible. It is necessary to smoothly introduce motor activity into your mode: include walking tours in the schedule, climb stairs, instead of traveling in an elevator. During these actions it is important to keep the heart rate at 65% of the maximum for 3-5 minutes. Gradually, this period of time increases to 30 minutes, and then to 1 hour.
As soon as the body gets used to such a load, and various discomfort during the increase in the pulse stops appearing, you can increase the level. They can also start their aerobic workouts with those whose cardiovascular system has no impairments, as well as people with a small amount of excess weight. At this stage, you can set a stable schedule, which includes 3-4 classes per week, and their duration will vary from 20 to 40 minutes.
Immediately it should be noted that extra time is allotted for the warm-up, since it does not require keeping the pulse at a certain level. The best would be a gradual complication of the schedule of classes to 6 workouts per week, while at least for 10 days you need to work without changes, and then introduce amendments to the schedule. That is, 2 weeks to train every other day for 20 minutes, then with the same frequency, but for 30 minutes. another 2 weeks, and then only do 1 day off per week. This algorithm is ideal for burning fat and improving the overall body.
The last level, accessible to non-professionals, involves conducting high-intensity training. This is the so-called interval or circular training, also used to eliminate fatty deposits. Their duration may be less than that of classes with low intensity. However, the heart rate here is maintained at the level of 85-90% of the maximum and alternates with a lower - 65-75%, and a long rest is excluded. Thus, all 20 minutes of training imply a constant change of pulse, but without returning to a state of rest. Only such well-prepared people can withstand such a schedule.
Features of circular training for burning fat
Interval training should be given a little more attention, because it is about her most often asked questions by girls who want to speed up the process of burning fat. The initial impression about her is even too positive: for 16-20 minutes a day after 2 weeks, you can see the result that someone achieves with constant fierce diets. Is it all simple? And how to make your own circular aerobic workout?
Usually, high-interval training does not last longer than 30 minutes: after this time interval has elapsed, there are no forces left. If there is a willingness to work further, it means that the intensity was insufficient. Therefore, it is desirable to begin circuit training from 8-10 minutes, gradually bringing to 20, and then to half an hour. It is mandatory to warm up before it, because it is much easier to injure the joints and ligaments in this mode than with a low intensity exercise.
The periods in which the pulse is held at 85% of the maximum should be 0.5–2 minutes, after which the heart rate is shifted to the level of 65–75% of the maximum and lasts 1–4 minutes. That is, their optimum ratio is 1: 2, but for beginners it is better to withstand a ratio of 1: 3, or for 15-30 seconds to give yourself the opportunity to slow down the heart rate with deep breathing. And between workouts you must have 1-2 days off depending on your body’s readiness .
Videos and Tips
The most recommended option for high-intensity aerobic training is jogging, where sprints and light jogging alternate for 20-30 minutes without stopping. Unfortunately, sports doctors warn that this is not the best way to lose weight, because such a load has a negative effect on the knee joints and the spine. In addition, because of its complexity, it is suitable only for athletes.
Those who just want to get rid of body fat through high-intensity cardio workout should pay attention to classic squats, jumps, and so on. Basic elements. But it is worth recalling that the press should be pumped intervally with caution: with increasing speed, one should not forget about the smoothness of movements, otherwise the risk of spinal injury increases.
A light version of a circular cardio workout can be considered a sports walk, alternating with an easy run. It fits all, and gives the result no less than other types of interval activity. With a similar algorithm, after 4 minutes of fast stride, 2 minutes of jogging are taken, which are again replaced by a quick step.
The ideal algorithm for those who want to gain harmony and improve their health is the following algorithm: 3-4 cardio workouts per week, of which 1 or 2 have high intensity, and the rest are performed at a pulse rate of 75% of the maximum. It is also desirable in the morning to carry out light aerobic warm-up, in which the heart rate will be maintained in the region of 60% of the MCP.
Adhering to these tips for conducting workouts for burning fat, after 1.5-2 weeks you will be able to evaluate the results of work on yourself, which will positively affect not only the figure, but also your well-being. And for a more pronounced effect, it is recommended to pay attention to strength training, adding to them your schedule.