Cardio training in the gym is the surest way to health

Key Features

For cardio training, suitable equipment should be selected taking into account age, health and weight, which will further contribute to the results for both men and women. The level of physical fitness is of no small importance, and exercise machines are also contraindicated for certain disorders of the musculoskeletal system.

Cardio exercises in the gym for beginners are different from regular exercises and take 3-4 weeks to master. You can move on to the advanced level only after mastering the beginner stage.

To lose weight with cardio, the optimal load should vary between 120-160 beats/min. In this mode, fat will be burned, providing energy, but with a workout duration of at least 40 minutes. With any cardio activity, it is necessary to ensure regularity.

The required list of exercise equipment is selected individually and not only taking into account personal preferences. The physical condition of the body is more important here. For example, injuries are the main contraindication to impact loads, and this condition will be taken into account in the fitness center.

Alexander Shestov

TRX Certified Trainer

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3 workouts per week are recommended, which are organized every other day in the gym or on the street.

What is cardio and what is the importance of heart training?

Cardio load is one of the basic concepts in physical education and sports, because almost any workout involves working at an increased heart rate. An increased pulse - in certain pulse zones - is the essence of cardio training, because in such conditions the necessary load is created on the cardiovascular system, due to which it is strengthened.

Cardio training is aimed not only at burning fat, but also at increasing endurance, and in addition to this, it also affects a person’s psychological state, as it gives strength and helps get rid of negative emotions.

Features of exercising on a treadmill

This exercise machine is effective for weight loss, but cardio training in the gym is only possible with a healthy musculoskeletal system. If there are problems with the spine or joints, you can only exercise in special modes with manual speed changes.

At the initial level of training, it is advisable for girls to walk for 5 minutes, choosing an incline of approximately 7% and a mode of 5 km/h. It is advisable to alternate the slopes, performing 4-5 circles.

The second day's warm-up can be done at a speed of 8 km/h for 2 minutes, then walking at 5 km/h for two minutes. If health allows, you can perform up to 10 cycles.

Classes on the third day, lasting 50-60 minutes, are performed at a speed of 5-6 km/h, but the track should be installed at an incline of 10%. At the advanced level, jogging is included in the 8 km/h mode, alternating fast speeds above 10 km/h. The classes should include a warm-up, performed for 5-7 minutes in walking mode.

Cardio training - maintenance

Interval training
Treadmill training

45 seconds of fast walking, then 2 minutes of walking at an average speed. Do 5 sets, but gradually try to increase them to 7.
Body part: Quadriceps Equipment: Exercise

Treadmill workout

4-5 minutes of slow walking.
Body part: Quadriceps Equipment: Exercise

Treadmill workout

25 minutes of walking at an average speed. Gradually increase the time to 30 minutes.
Body part: Quadriceps Equipment: Exercise

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Stepper and other special simulators

The exercise machine allows you not only to lose weight, but also to stretch your buttocks, especially if a woman alternates walking vertically with an incline.

The glutes benefit from acceleration and strong resistance. With this cardio exercise, you will have to literally push through the steps with your heels. All three days of training must be moved at the same pace, performing the load according to plan for 40-50 minutes.

Another useful exercise machine for weight loss is the orbitrek. It imitates skiing, but acts elliptically, so it works not only the leg muscles, but also the shoulder girdle and torso. The load is considered non-impact, therefore it is safe for any age, but effective even with large body weight.

Alexander Shestov

TRX Certified Trainer

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Interval modes in any exercise equipment must take into account individual parameters that are set in the programmer. Normal activity should not exceed 60 minutes and the upper limit of your heart rate.

Cardio warm-up at home and in the gym

Circular - 3 laps
Easy jumping in place

30 seconds
Body part: Calves Equipment: Other

Jumping forward in a half squat

30 seconds
Body part: Quadriceps Equipment: Body weight

High jump with uneven leg

5 reps on each leg
Body part: Quadriceps Equipment: Body weight

Jumping rope

30 seconds
Body part: Calves Equipment: Other

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How to practice to get results

The main goal of aerobic exercise is to lose weight. The desired goal can only be achieved if a number of conditions are met:

Aerobics should be long-lasting. Short sessions will not bring the desired result;
During exercise, the heart rate should be at high values. It is believed that the upper limit is 220 beats per minute minus age, but this indicator is quite arbitrary and is individual in nature, depending on the state of health and level of training;
you need to increase the load gradually. You should not immediately run for an hour or more, this can negatively affect your health. The best option is to start running (or perform other aerobic exercises) for ten or twenty minutes and gradually increase the pace;
Don't run on a full stomach. Immediately after eating, it is better to refrain from this type of exercise.

It cannot be said that there is any correct method of doing cardio. Everything is quite individual and conditional and depends both on the athlete’s level of training, and on his state of health and other factors.

The greatest effectiveness can be achieved if you do not only cardio, but also strength exercises. There are quite a lot of training methods - the combination is done within one lesson, day by day, the exercises are performed one after the other, or cardio is done first, and then several strength ones.

It is best to combine different training approaches, so the body will get used to it less and, accordingly, the return from the training will be maximum.

Cardio Supplements

BioTech | Iso Whey Zero?

Iso Whey ZERO is made from the purest whey protein isolate produced by cross-flow microfiltration.
Category: Whey Protein Isolate Category details

mix 1 scoop with 250-350 ml of water or milk and drink after training 30-40 minutes later

DOES NOT CONTAIN lactose, trans fats or sugar. Iso Whey ZERO, like all BioTech USA products, is made from safe and carefully selected nutrients. Due to the extremely high biological value of its proteins, Iso Whey ZERO is a completely unique product in the BioTech USA product line. It is ideal for athletes looking to build lean muscle mass because... Proteins contribute to the growth of muscle mass and maintenance of its shape. High content of BCAA, L-glutamine and essential amino acids.

Olimp Sport Nutrition | ISO Plus Powder?

Concentrate for preparing an isotonic drink in powder, with the addition of L-carnitine and L-glutamine. Thanks to this combination, the product will help support your body during prolonged physical activity.
Category: Isotonic drinks

Directions for Use: Use as needed, especially during intense physical activity. Recommendations for preparation: 17.5 g of powder (2 tablespoons) in 250 ml of water.

Ingredients: sugar, maltodextrins, glucose, fructose, acidity regulator, sodium chloride, potassium phosphate, calcium phosphate, sodium citrate, magnesium carbonate, thickener, flavorings, L-glutamine, L-carnitine, vitamins, flavoring.

Animal | Flex?

Animal Flex is designed to make your joints and ligaments stronger and to protect them from overuse during training.
Category: For joints and ligaments

One sachet per day. You can take it with food or on an empty stomach.

A complex product from the American branded sports nutrition manufacturer Universal Nutrition Animal Flex 44pac is also a chondoprotector that enhances the regeneration of connective cartilage and joints. Each packet of Animal Flex contains several key complexes of substances that protect your joints. A powerful complex based on glucosamine and chondroitin that helps restore connective tissue. A complex of substances with cetyl myristoleate that improves joint lubrication and thereby alleviates the stress of lifting weights during training. A complex that promotes the restoration of ligaments and relieves inflammation. A vitamin and mineral mixture that further contributes to the preservation and maintenance of healthy joints and ligaments. Animal Flex is a complete and effective formula for serious results. Remember, joints are very difficult to treat! During power loads, they require constant prophylaxis with special medications.

BioTech | One-a-day?

One-a-Day's balanced multivitamin will provide you with all the micronutrients you need throughout the day.
Category: Vitamin-mineral complex More about the category

1 tablet per day with a glass of water. The supplement should be taken in courses of 4-6 weeks, after which the same break should be taken

It is important to ensure adequate intake of vitamins and minerals. This is necessary for everyone who cares about their health. Ingredients: (besides those listed): Whey (milk), stearic acid, magnesium stearate, pharmaceutical glaze. Made in a GMP facility using milk, soy, egg, peanuts.

Geneticlab Nutrition | BCAA Pro?

Geneticlab “BCAA Pro” is a modern sports supplement based on the essential amino acids BCAA, glutamine and a specially selected amino acid matrix, in an optimal ratio of 4:1:1.
Category: BCAA More about the category

mix 1 scoop per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

BCAA Pro will provide energy, improve metabolism, protect muscles from catabolism and help get rid of excess fat. Your workouts will become more intense and effective.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Is it possible to train without a trainer and is it effective?

Independent training is quite possible. A trainer will help you exercise more effectively, but it is not at all necessary when losing weight. The main thing is to independently understand the principles of training, nutrition and recovery.

Outside help will be required if there are any health restrictions or when performing complex movements, the technique of which can be traumatic.

Exercises without a trainer for weight loss can be started with simple movements, such as walking, running, jumping and so on. It is necessary to gradually increase the load, adding new elements and ensuring greater calorie consumption, then the result will not be long in coming.

Exercise anywhere, even on the street!

Creating a training program for outdoor activities is quite easy. It is advisable to have a horizontal bar and parallel bars in the yard.

Of course, you shouldn’t just stop at strength exercises like pull-ups and dips. In order for the exercises to have a greater effect, aerobic exercises, such as running or skiing, should be added to the program.

Yes, we are in Russia and we have a lot of snow