Any physical effort of the person accelerates his pulse and makes active blood current in vessels. At a cardiotraining in gym this, usually uncontrollable, process is put under control. For each person exercise machines and exercises on them which intensity should not lead to excessively high warm rhythm individually are selected and will bring at the same time benefit to an organism. In more detail about this process the speech in article will also go.
Advantage of cardiotrainings
The maximum pulse rate allowed by physicians at the healthy person depends on age and is defined by its subtraction from number 220. During the cardiotrainings in gym at low intensity of exercises the warm rhythm reaches at most 75% of the maximum pulse rate, and at vigorous occupations — 85%.
We recommend to esteem how to do kardio houses.
Under such circumstances after the cardiotrainings of people profits for the health in a look:
- improvements of activity of a cardiovascular system by strengthening of a cardiac muscle and optimization of elasticity of blood vessels;
- increases in the endurance expressed in ability to maintain loadings a long time that is necessary at weight loss;
- increases in volume of lungs;
- decreases in cholesteric level in blood;
- lowerings of blood pressure;
- normalization of a dream and reduction of nervous system in the normal state.
Cardiovascular machines in the hall
Many exercise machines which, regulating and controlling the created loadings are developed for cardiotrainings of various intensity, allow everyone to give individual classes with the maximum advantage for the organism.
The exercise machines presented are most popular today:
- the racetrack which allows to involve during the training practically all parts of a body, choosing at the same time optimum intensity of occupations;
- the exercise bike which is influencing foot and gluteuses and not having contraindications neither on age, nor on other bases;
- the elliptic exercise machine (orbitreky) involving synchronously working muscles of hands, legs, backs, breasts, buttocks;
- the stepper imitating walking up;
- the rowing exercise machines imitating rowing oars and loading muscles of a humeral belt, a back, hips and buttocks.
Important! Constantly using only one exercise machine, it is extremely difficult to achieve desirable result. Only complex load of all groups of muscles can give necessary effect.
The best time for occupations cardioexercises
It is possible to train at any convenient time provided that occupations will take place only after an hour after a meal. And if someone is engaged in cardiotrainings for the sake of weight loss, then for it morning hours during which it is necessary to carry out exercises on an empty stomach will be optimum time. Cardioloadings in the evenings several hours prior to a dream are considered as useful.
For certain will interestingly read you how it is necessary to eat after the training.
Healthy nutrition
If trainings are aimed at disposal of excess weight, then and food during this period has to be corresponding:
- Before a training it is not necessary to gorge on high-calorie food.
- Low-calorie food has to be accepted for an hour and a half before physical exercises.
- The diet has to be formed from proteinaceous products and vegetables.
- Also complex carbohydrates and fruit, but only not in the second half of day as after the termination of these trainings also process of combustion of fat stops are allowed.
- Optimum time for consumption of proteinaceous and vegetable food — after the training.
- And during it and after it is extremely important to sate an organism with the large volume of water that will prevent dehydration and at the same time stimulates metabolism.
- It is necessary to refuse sweet and flour products, carbonated drinks and alcohol absolutely.
How to combine with power loadings
On modern cardiovascular machines the loading is exposed automatically, proceeding from earlier entered data on age, sex, weight, regime and duration of occupations of the specific person.
Whether you know? During life of the average citizen his heart pumps over nearly 120 million liters of blood which can fill 200 railway tanks.
But at inclusion in occupations of power exercises it is necessary to watch the frequency of the pulse independently as it is the only indicator of optimality of the received loading. Pulse has to stay ranging from 120 up to 160 beats per minute.
Rules of holding trainings
As the cardiozone in gym is intended for people of the initial or average level of preparation, i.e. without any experience or with its small stock, for them there are certain rules of training. At the same time the main focus is placed on:
- to frequency of occupations as the noticeable strengthening and improving effects are observed only at visit of gym at least, than three times a week;
- intensity of exercises which is the major indicator as at insufficient pulse rate efficiency of occupations minimum if not zero, and at the overestimated heart rate troubles with health, in particular, with blood pressure are possible;
- durations of occupations which optimum size lies within half an hour-hour and the rhythm of warm reductions set by the instructor of gym has to be supported at least a third of hour.
Important! Cardioloading should not exceed duration at one o'clock.
Example of the program for weight loss
When performing any of programs of weight loss it is necessary to have at itself means for measurement of pulse or at least hours with a second hand by means of which within 10 seconds own pulse is counted and then it is multiplied by 6. As a result the number of warm reductions in a minute turns out. During the cardiotraining for the purpose of disposal of excess weight follows:
- To warm up in order to avoid injuries in the form of slow walking with the subsequent acceleration of a step for 10 minutes.
- To pass to run, coordinating movement speed with the pulse rate set by the instructor.
Whether you know? By estimates of the Australian researchers, processing of 10 kg of fat requires nearly 30 kg of oxygen. In the course of metabolism this fat turns into water and carbon dioxide in number of 11 kg and 28 kg respectively.
- After overcoming by run of 400 m to reduce speed to the accelerated walking and to continue it 3 minutes.
- Having had a rest and having restored, again to raise speed and to run the following 400 m, having made in the similar mode 4 circles in gym.
- After the finishing circle by means of quiet walking to restore heartbeat in the normal mode within 5–10 minutes.
- It is in conclusion recommended to make an easy extension of muscles.
Video: kardio in the period of Kardiotrenirovki's zhiroszhiganiye, differing from spontaneous physical activities in strict control of pulse, allow to load competently an organism, forcing it to be exempted from excess fat, slags and toxins and at the same time not to be exposed harmful to it to overloads.