Cardio or endurance training is, of course, part of a balanced fitness program. For many, it's a bit of a love-hate relationship, and the very thought of toiling away for hours on a treadmill is off-putting. But cardio training doesn't have to be boring. In addition to the immense health benefits, training with cardio equipment can also effectively boost fat burning.
How to make your cardio workout most effective to lose weight you will learn here.
What is cardio training?
Cardio training involves a significant increase in breathing and heart rate over a longer period of time. It is important that whole muscle groups are always activated. When cycling, this means the legs; when running, the entire torso is also activated. Whether outdoors or in the gym with cardio equipment, just 30 minutes of training will boost the cardiovascular system.
A variation of the normal cardio training is the HIIT. In High Intensity Interval Training, short intervals of very intense exercise are alternated with longer recovery phases. This is the ideal way to burn fat.
The new trend HIIT: High Intensity Interval Training
How can I lose weight with cardio training?
As with all training, the following applies: Always persevere! Especially in the field of endurance training, you have to stick with it to achieve success.
Beginners should start with low intensity steady state exercises (LISS). This means training at a low but constant intensity over a longer period of time (the goal is half an hour). Here, the health benefits of cardio exercise will initially outweigh the fat burning benefits of LISS exercises. It is important to monitor your heart rate. Initially, you should train at 60-75% of your maximum heart rate. As a rule of thumb, subtract your age from 220. If you are 30 years old, your maximum heart rate is 190, so your heart rate should be between 114 and 143 beats per minute during training.
After just a few weeks you will notice that you are generally much fitter. From now on you can use your endurance training to burn fat effectively. Three training sessions per week are ideal. Depending on the intensity of your training, you should plan between 20 and 60 minutes of cardio training per session.
To burn fat optimally and thus lose weight, you should adjust the intensity of your training: Several intervals with high intensity should alternate with phases of relaxation. On the treadmill , for example, you can do short sprints; on the indoor cycle, you can simply set a high incline and work out really intensively for a few minutes. Your heart rate should be at 85 - 100% of your maximum. After that, continue training steadily but at a low load - in this phase you should train at 40 - 50% of your maximum heart rate. Through this interval training, the fat burning is really boosted, the calories melt and the pounds just tumble.
Due to the different intensities, the exercises push your body to its limits - so a lot of oxygen is consumed and the metabolism is really stimulated. You are really exhausted after the training. To get back to "normal", your body has to expend energy again. This leads to an "afterburn effect". This means that your energy metabolism is still increased hours after your interval training. Depending on the intensity of your training, this effect lasts 24 - 72 hours. This has a positive effect on the body fat percentage - ideal for losing weight. At the same time, the health-promoting effects of "normal" cardio training are maintained.
Which cardio machines can I use effectively to lose weight?
In general, all cardio machines can be used to lose weight. In principle, you can also train on a normal cross trainer or treadmill with varying intensity. HIIT bikes(ergometers), rowing machines and indoor bikes are especially suitable for losing weight.
No matter which cardio machine you train with, you will see: Interval training is simply fun!
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Editorial fitnessmarkt.de (DG)
Photo credit: #87660635 stock.adobe.com
Published on: 6 May 2019