9 tips to make cardio more effective
Of course, cardio training, like any other physical activity, is work, often hard. But this does not mean that you need to exercise through strength, you can increase the effectiveness of exercises in different ways, making training not only useful, but also enjoyable.
1. The choice of cardio loads. It's great if your husband gave you a treadmill or for a company with a friend who quickly acquired a relief figure, you signed up for step aerobics. But, if these types of workouts are not fun, do not expect much benefit from them. Swimming, running, cycling, walking, elliptical trainer, dancing - choose the type of cardio workout that suits you.
2. Cardio on an empty stomach. It has been proven that morning cardio workouts are the most effective, muscles warm up faster, metabolism turns on and your own fat deposits are burned.
3. Musical accompaniment. Create a personalized list of songs that improve your mood and make you move at an accelerated pace.
4. Drinking regime. It is imperative to drink a glass of clean water before exercise to avoid dehydration. For particularly intense exertion, drink a sip of water during exercise.
5. The duration of cardio load should be at least 25 minutes (it is after a 20-minute workout that the effect of exercise comes), but not more than 45 minutes. Long-term performance of cardio exercises negatively affects the activity of the heart muscle.
6. It is reasonable to select the pace of training individually. A beginner who has briskly run 30 minutes on a treadmill will not appear in the gym soon. You need to increase the pace gradually, measuring the load with the preparedness of the organism. You can start with the usual morning exercises.
7. Change of loads will not only help not to get bored, but also to speed up the metabolic processes in the body. Sometimes a change of place will also help - going outside for a run, you will receive more loads, respectively, the effect of training will increase.
8. Work of hands. Relax the muscles of the shoulder girdle and include the work of the hands in the workout - this way you distribute the load throughout the body, which will have a positive effect on the quality of training.
9. Proper dress for practice. Comfortable, lightweight clothing made from breathable materials is the best choice for cardio workouts. When you dress like cabbage, you will lose water in sweat, but not fat.
Author: jerica (specially for Calorizator.ru)
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