Sport

What is cardio training? The most important principles

What can you do to make your cardio workout effective and fulfilling? Here are the most important points

Published

2 years ago

April 2, 2021

Dominic Lyon

You need about 4 min. to read this post

How to perform cardio training and why is it actually worth doing? The primary goal is to improve your mood, fitness and a step towards losing excess weight. What rules should you follow? What exactly should you do? We suggest

What is cardio training?

When we talk about cardio training, we mean training to improve your heart capacity, which is recommended for everyone regardless of their level of fitness. It is mainly about making the heart able to pump more oxygen-rich blood. It has a very good effect on the whole body. We feel healthier, we are in much better physical shape and the risk of cardiovascular diseases is reduced. The capacity of veins is increased, which makes us less vulnerable to atherosclerosis, diabetes, hypertension or obesity, among others.

Cardio training and weight loss

It turns out that cardio training is the perfect solution for those who want to get rid of excess weight. Regular training makes us use up fat reserves in our body. However, in this case the exercises must not be shorter than 30 minutes. We are talking about medium intensity exercises that are performed three times a week.

What are the principles of cardio training?

Cardio training is effective when you make sure that:

your workout should last at least 30 minutes – half an hour is a reasonable time to start burning fat;
training should take place three times a week – it is necessary to maintain the balance between regularity, which improves our efficiency, and time for regeneration. Hence, you can not do aerobic training day after day – breaks are necessary;
not too intensive – it is recommended that effective cardio training takes place below the oxygen threshold. What does this mean in practice? A heart rate monitor is used to measure the optimal intensity of cardio training. This type of exercise should be conducted at a level of up to 70% of your maximum heart rate (HR Max). HR Max is calculated by subtracting your age from 220.

What is the risk of exercising at full capacity and with a heavy load? It may turn out that instead of fat we start burning muscle tissue. However, this is not what we want

Self – 30-Minute HIIT Cardio Workout with Warm Up – No Equipment at Home

Who should not do cardio exercise?

Cardio training is a suitable form of exercise for many people regardless of health, physical ability or age. As always, there are exceptions to this rule. Who should avoid cardio training? First and foremost people with hypertension and cardiovascular disease. These do not necessarily immediately exclude this type of activity, but it is absolutely necessary to consult a doctor

Examples of cardio training: how to exercise?

Cardio training can be done using a variety of exercises. This is a great advantage for at least several reasons – there is no risk of monotony, you can choose the exercises you like best and you can do them even in your own home. What are examples of cardio exercises? These include walking, marching, running, cycling or swimming.

Cardio exercises at home

What exercises can I do at home? We can use both the exercise equipment found at home and replace it with much cheaper substitutes. The price includes training on a stationary bike, stepper, orbitrek or treadmill, but also jumping on a skipping rope or climbing stairs. You can also do “jumping jacks” or the popular “crocodiles”. Running or cycling or skiing in the winter can not only be part of your cardio training, but can also become a passion over time. It is important to introduce training slowly and shape it in such a way that it gives us joy and satisfaction.

Photo: William Choquette/Pexels

Up Next

Dumbbells for exercise at home. Which ones to buy?

Don't Miss

How do you exercise your biceps? Here are the best tips

Dominic Lyon

Click to comment

Sport

SARMs: A Comprehensive Guide for Fitness Enthusiasts

We all want to achieve our fitness goals and have a perfectly sculpted body.

Published

2 months ago

April 12, 2023

Dominic Lyon

We all want to achieve our fitness goals and have a perfectly sculpted body. However, achieving those goals can be difficult, and many people turn to supplements to help them achieve their goals. SARMs are one such supplement that has grown in popularity in recent years.

(more…)

Sport

Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

Published

6 months ago

December 1, 2022

Dominic Lyon

Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart

Sport

Reasons to Choose Men’s Running Shoes

The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

Published

6 months ago

November 25, 2022

Dominic Lyon

They are designed for your foot

Running shoes are designed for your foot and have been designed over time to be able to provide the maximum amount of cushioning and support. Some running shoes even have extra features, such as gel inserts in the heel, that will help your feet feel better after a long run. It’s important to choose a shoe that is right for you and based on what you plan on doing in it- a running shoe is not going to be comfortable if you plan on wearing it around casually. If you need help choosing one, take into consideration the following:

What kind of runner are you?

How much do you weigh?

What surface type do you run on?

They have extra support

Running shoes for men are different from women because they have extra support in the area that is more prone to injury. This area is often called the heel counter, which sits at the back of the shoe, and has a T-shaped piece of foam or plastic that helps maintain a normal gait. The heel counter provides stability and helps absorb shock, so it can help prevent injuries such as iliotibial band syndrome (ITBS), Achilles tendonitis, and plantar fasciitis. If you’re male and suffer from any of these conditions, get fitted for running shoes specifically designed for men.

They are comfortable

Finding the right running shoes is important. There are a lot of choices out there, but finding the right ones for you can be hard. If you’re a man and looking for running shoes, here are some things to consider:

– You’ll want something that won’t give your feet any trouble

– A shoe with good support will help prevent injury

– A shoe with a good grip will keep your feet from slipping on the ground

When it comes down to it, what kind of shoes you choose come down to personal preference and individual needs. What might work for one person may not work for another because everyone has different wants and needs when it comes time for them to pick out new shoes.

They help you run faster

No matter what your running goals are, the right pair of shoes can help you reach them faster. The benefits of wearing running shoes for men include support for your arch and a snug fit that protects your toes from stubbing. In addition, it is important to wear good quality running shoes because they help reduce the risk of injuries like plantar fasciitis and runners knee. Plus, wearing a well-made shoe will improve your performance as you’ll be able to run faster with each stride.

main photo: unsplash.com/Malik Skydsgaard