Cardio exercise for weight loss at home

The best cardio for weight loss at home

To have a beautiful, fit figure without a drop of excess fat, and even more so - ugly folds in the most problematic places, you need to exercise regularly. Unfortunately, without physical activity you will never get rid of excess weight, cellulite and you will not make the figure beautiful and slim. However, it is also important to choose the right kind of loads, so that your efforts are really effective. In the case of losing weight are the most effective cardio. If you treat this method with due seriousness, you will be able, without visiting a fitness club, rather quickly to deprive your body of unattractive defects.

Features cardio for weight loss at home

Do you know what cardiovascular drugs actually are and why they are actually needed? If not, here is the answer to the question: cardiovascular exercise is a sport that uses the energy that was obtained by the human body in the breakdown of fats and carbohydrates. This process is called aerobic glycolysis, and the cardio exercises themselves are also called aerobic. This is because the release of energy at the time of physical activity in this case does not occur without the participation of oxygen. Interestingly, during cardio loads, the body consumes sugars first for the purpose of obtaining energy, and after the end of carbohydrate stores it is taken as lipids. It is from this moment that the complete destruction of the hated kilograms begins, for which, in principle, cardio training is started.

To achieve the described effect, the duration of a cardio-style workout should be at least a quarter to half an hour. During this time, the glucose in the muscles will have enough time to be consumed, and the turn of subcutaneous fat will come. As for the duration of a full-fledged lesson, which is based on performing cardio exercises, then 40-60 minutes are enough for beginners, and 90 minutes for more experienced athletes. It does not make sense to increase the duration of the workout, as it can give a serious side effect - a lot of stress that does not work for weight loss.

Rules cardio for weight loss at home

For successful cardiovascular training you need to follow some important rules.

Take care of protecting your joints. The latter are especially vulnerable when performing exercises that give a shock load to the lower limbs. This, for example, jumping, running. Before performing such aerobic techniques, dress your feet in sneakers or sneakers, as well as regularly use products for the joints.

Try to use at the time of the cardio exercises all muscle groups. If you, say, jump on the spot, then include in your movements the moves with your hands, etc.

Monitor the pulse. The key to effective cardiovascular training for weight loss is to bring the heart rate to a level equal to 60-70% of the maximum heart rate during aerobic exercise. This value can be easily calculated using a special formula: the maximum heart rate = 220 is your age (relevant only for women). The resulting number should be multiplied by 0.6 ... 0.7. So you will find the value of the pulse, optimal for fat burning during aerobic (cardio) training.
Make a variety of things in your class. If you do the same exercises for 1-1.5 hours, you will get tired of this quickly and your interest in cardiovascular training, as such, may disappear altogether. To avoid this effect, alternate and combine different sports cardiomyopathy during one workout.

Cardio training that occurs at home can be carried out with the use of special equipment or without its participation. In the first case, you should focus your attention on such simulators as an exercise bike or a treadmill. However, such loads have a lot of side effects, considering, moreover, that you will be engaged in them without corresponding instructions and control of the trainer. Therefore, it is better to give preference to aerobic exercises that do not require additional complex sports equipment. Let's get acquainted with the best homemade cardio for weight loss in this category.

cardio slimming at home


Run. If you are engaged in the open air, then you can run through the park or just the street. However, this is only possible during the warm season. The rest of the time will have to deal with at home. Do not despair if your apartment has a small size - you can run on the spot. The main thing - do not be lazy and perform this exercise vigorously. Running on the spot can be normal, classic. During such a run you need to help yourself with your elbows. It is best to exercise with rhythmic music. Other options: running with overlapping (heels need to touch the buttocks in motion), running with a high raising of the knees (with arms bent at the elbows put in front