Cardiotrainings allow to bring in only a few weeks muscles into the tone, to improve the condition of the cardiovascular system, to reduce the fat layer in problem places. For the month of intensive exercises it is possible to burn up to 5–6 kg. What cardioexercises it is more effective to do in house conditions?
Cardiotrainings — one of effective ways to bring the body into the form. Month of daily 30-minute aerobic loadings will allow to get rid from 3 to 9 kg depending on initial body weight. Besides reduction of volumes, cardioexercises bring also benefit to health, strengthening heart and vessels, restoring work of nervous system, reducing the otdyshka. In 3–4 weeks you will feel that it became easier to walk upstairs, and the route from the house before work doesn't seem such insuperable.
Program of the cardiotraining
The program of the cardiotraining is selected individually. Duration and frequency of occupations, intensity of loadings are influenced by such factors as initial body weight, existence or lack of problems with the musculoskeletal system, contraindications from the cardiovascular system.
Before beginning occupations, it is necessary to consult with the cardiologist if you are registered at it and recently transferred the operative measure. To the people suffering from diseases of joints there will be not superfluous the conversation with the orthopedist, the traumatologist or the therapist. Consultation of the expert will be required also to patients for whom diagnosed obesity — because of big weight the load of knee and ankle joints raises, risks of injuries increase.
Cardiotrainings in house conditions are dances, aerobics, rope jumping, exercises on the orbitreka and the exercise bike. If purchase of sport stock — laid on pleasure, then preference is better to give to dancing aerobics. It is possible to find dozens of courses in network both for the beginning sports fans, and for the trained people.
It is better to choose circular complexes with the minimum rest between exercises. Rapid, intensive movements — jumps, lunges, squats, leg swings and hands. Duration of such cardiotrainings for combustion of fat — 30–40 minutes. During this time it is possible to get rid of 200–400 kcal.
If there are restrictions for health reasons, then choose programs with low impact load. Movements are smoother, slow — the extension, walking, the alternate raising of legs, trunk turning. Training duration varies within 30–40 minutes too. Such program of cardiotrainings allows to burn up to 150–200 kcal.
Pulse at the cardiotraining
During the cardiotraining it is important to watch the heart rate — pulse. The this indicator is higher, the more effectively there is the process of the zhiroszhiganiye. However it isn't recommended to drive ChSS into "the red zone" — it is fraught with serious problems with health.
60–75 beats/min are considered norm. Such pulse is observed at men and women of middle age at rest — after awakening, but before rise from the bed. It is necessary to remember that the heart rate is influenced at rest by age, the number of diseases.
During the cardiotraining of the house to trace pulse indicators quite difficult. It is necessary to interrupt the training and to calculate kicks of heart, having put the index and long finger to the vein on the wrist or the carotid. In the ChSS hall will show any exercise machine — orbitrek, the racetrack, the bicycle. It is enough to be taken for handles with sensors of 4-7 seconds.
For the effective zhiroszhiganiye of ChSS has to make 65–80% of the maximum pulse rate (MPR). This indicator is calculated by the formula: 220 – age = MChP. For example, for the 30-year-old woman the maximum pulse rate has to vary at the mark of 190 beats/min. Respectively, the most effective zhiroszhiganiye will be observed at pulse from 140 to 155 beats/min.
Music for cardiotrainings
At home it is better to spend cardiotrainings under vigorous and rhythmical music. Especially if you combine kardio with power. Otherwise you will be distracted by foreign affairs, to take too long break between approaches.
Music for cardiotrainings is selected according to intensity of exercises. Be not too lazy to spend 30–40 minutes to make the playlist. It is desirable to try to perform several exercises to the sound of music. If movements come easily, bring pleasure, and breath doesn't get off, then such track unambiguously has to be present at your selection.
Beginners, and advanced athletes can use home cardiotrainings for weight loss both. Such occupations will become the excellent alternative to the hall located in the inconvenient district of the city or with expensive subscription. For several months of regular exercises on 3–4 times a week you will manage to get rid of 8–10 kg. Don't forget to find time for power exercises not to face the skin obvisaniye.