Look facts in the face: most of us stepped on your favorite cardio equipment, not really thinking, what results it will lead, or simply as God blesses.
Many have favorite programs, but we usually vaguely imagine, do they help to achieve goals or, conversely, prevent to burn excess fat and improve physical fitness. It turns out that the popular program "Burning fat" (Fat Burning) is not the best way to burn fat and calories. For this purpose more suitable program "Spacing (Interval) and "Hill" (Hill).
In order to improve its shape and to burn maximum calories, include in your program two types of training: uniform and interval.
Uniform training
Perhaps you have already mastered this type of training. On the computer of the simulator you choose manual (manual) mode and doing it in a slow or average, but constant pace for 20-30 minutes. After some time, when you are developing your endurance, you will be taken to a higher level. You will burn more calories faster and strengthen the cardiovascular system, which means your heart and lungs will be more efficient to supply the muscles with oxygen.
May slightly reduce or increase the intensity of your workout to catch my breath. A small increase and decrease in speed will allow you to maintain a stable load (and heart rate) when you are a bit tired, or on the contrary feel that you have gotten a second wind.
Interval training
The alternation of intervals when you are engaged alternately with high, low intensity, will help you lose weight and improve physical fitness much faster than under uniform load. The intervals of the average intensity, when you use both the downhill and uphill or combine running and walking, are called aerobic. When alternating intervals of moderate or high intensity (ION 5-7) low (ION 2-3) pulse rate is higher than in the uniform practice, so burns more calories and you start to train in mixed aerobic-anaerobic mode.
Intervals of high intensity is a more advanced form of interval training. Its essence is to do with the intensity that you can sustain no more than 30-60 seconds (ION 7-9), then briefly to slow down - to recuperate before the next effort. In this mode, burn more calories, and you train the heart and lungs to cope with more anaerobic load.
Because of this you will be able to deal with a higher intensity with less effort. However, if you have long been engaged and your body is not accustomed to such loads, do not rush to master this kind of training. You will need advance preparation. We offer you an exercise programme. It consists of two even and two interval workouts, which become increasingly difficult as improving your form. After interval training high intensity you must rest one day to recover energy the body needs 48 hours. If four workouts a week is not enough and you want to do five times, to this program, add another uniform training of medium intensity. And two interval training sessions per week in any case be sufficient.
Where to start?
If you are a beginner or haven't trained for the last three months, you need to prepare your body for the implementation of our program. Start with a continuous uniform training of low or medium intensity and a duration of 20 minutes two times a week, resting at least one day between classes. In the next two weeks, gradually increase the duration of training up to 30 minutes. On the third week, or when you feel physically stronger, add another uniform training of medium intensity. On the fourth week, add the fourth day of classes, in which you perform aerobic interval training. Gradually increase the intensity, so as not to stagnate and to improve their results. Your ultimate goal is a minimum of four cardio per week, including one interval training high intensity. If you have followed cardiopatia two or more times a week, every week add one uniform training until their number reaches four. On the third week, or when you are physically ready, replace one uniform training aerobic interval. On the fourth week, replace one uniform aerobic interval. Starting from the fifth week, you'll need to do two uniform training, one aerobic interval and interval training high intensity.
When you have fully included in our schedule of classes, each of your training will last approximately 30 minutes, including warm-up and the hitch. But after cardio is very important to stretch muscles, especially of the anterior and posterior surfaces of the thighs, buttocks and legs, to avoid injury and muscle pain. In order to achieve the best results, hold each stretch for 20-30 seconds.
On what button to press?
To train on a standard program is about the same as take advantage of the strength trainer, but not with free weights: you almost don't need to make independent decisions. But how do you know that by clicking on a specific button, you will get exactly the training and the results that you need?
We offer a detailed description of the six standard programs, which are usually laid in the computers of cardio.
Manual - Manual input
If you plan uniform training or want to set your own interval training, you will need this program. It allows you to choose the speed, resistance and incline.
Hill - Slides
Imagine that you run or ride a bike with a hill on a hill. Such loading will offer this program. During training, the computer constantly changes the speed, intensity and angle, so you burn more calories and also you do not become bored. But if your goal is to achieve a certain heart rate, it is better to use the program to enter the manual settings and create your own slides.
Interval - The Interval
It resembles the previous program, because the computer itself is constantly changing parameters. The objective of this exercise is to get you beyond the usual load level. In her alternate intervals of high intensity anaerobic intervals, and changing sharper than in the aerobic training program.
Aerobic - Aerobic exercise
Uniform training of moderate intensity; speed and incline change slightly. The load on the heart during this workout is less than an interval, but you develop aerobic endurance, so this program is also useful for strengthening the cardiovascular system.
Fat burning - fat Burning
The name is deceptive. You should not think that the uniform training of low intensity burns more fat than other programs. As mentioned earlier, in this mode you burn more fat, but the total number of calories burned less, because the load is small. And it was the latter value determines how quickly you will lose weight. This program is more suitable for beginners or for those who are not particularly want to strain.
Random - Random
This workout is an arbitrary alternating intervals of high and low intensity, but the load varies more sharply than in other programs. And you never know, with what intensity you have to do in the next minute, so no boredom is guaranteed.
If you are unfamiliar cardio workout, start with the lowest load levels (level 1 or level 2), even if you are in excellent physical shape.
Source:
Best4woman
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