What is Cardio Training?
Cardio training is an exercise in which the main major muscle groups are used for a longer and uninterrupted period of time. Cardiovascular training is characterized by the fact that it increases your heart rate considerably above your resting heart rate. Examples of cardiovascular training include energetic activities such as brisk walking, biking, running, swimming, tennis, badminton, etc.
Cardiovascular training is essential for a healthy heart, physical fitness, and well-being.
High-Intensity Intervals are Necessary for Optimal Results
You may have heard of high interval training, but if not, let me explain. High intensity interval training is when you work hard during your exercise and take short breaks while really pushing yourself to the limit.
The basic concept of high-intensity training is that you change all efforts for sustained recovery time. Here's a better example of high-intensity interval training: you run on the treadmill and you know that the "level 6" speed on the treadmill is your normal running speed.
Instead of opting for something so basic, you would do interval training by increasing the speed to your maximum running capacity and running that speed for 30 seconds. After you finish this session and can barely breathe, rest for a minute to two minutes.
For this reason, it is called high-intensity intervals. Train with the greatest intensity to push yourself to the maximum and achieve maximum fat burning. After your first interval, take a break to generate energy for the next high-intensity interval.
You may have noticed that you rest more than you exercise. The reason is that when you exercise, your body needs more training time to overcome physical limitations. That's why you train so hard for so little time. After understanding the basics, repeat this process about ten times and you will find that 10 minutes of high-intensity cardio is much more rewarding than an average 30-minute run in the neighborhood.
The same principle applies to any other type of cardiovascular training. So do not assume that high-intensity intervals only apply when you are running on a treadmill.
You should incorporate interval training into each of your cardiovascular exercises and make it a normal daily workout. If you do high-intensity intervals, your body will need more recovery time. The good thing is the more you train over time your body will become more used to the intensity.
This leads to faster results because your body has to compensate for the difficulty of your workouts. It develops your muscles faster, destroys more fat, and improves itself for your next workout.
Eating Habits Adapted to High-Intensity Cardio
If you are doing high-intensity intervals, you need to make sure you are providing your body with the proper nutrients, as your body will not be able to function as well without food in your stomach.
High-intensity cardio burns carbohydrates, not body fat. This is the reason why you need to provide your body with more carbohydrates because your body burns more and then balances with more body fat.
Remember to stock up on healthy carbohydrates as well, not with a loaf of bread you see on the street.
When Should I Do Cardio for the Best Results?
The key to rapid weight loss is not just how you do cardio, but especially when you are doing cardio. One of the best strategies for extreme fat loss through cardiovascular training is working out in the morning. I'm not going to go deep into it, but the primary point of this type of cardio is allowing you to quickly destroy fats in the body without burning the mass in your muscles.
Your body tends to destroy more fat naturally because you do cardio during the morning hours when you don't have food in the digestive system. Rather, your body will depend on the burning of excess fat to replenish your energy levels and continue. Go back to the above method: run the high-intensity intervals in the morning immediately after waking up with little or no food in the stomach.
I recommend that you to drink a protein shake or eat some fruit, as this will keep you active. However, the primary point of the described method is that your stomach is empty, and your body uses excess fat as an energy source. It is the absolute best way to lose weight, as you will see in a week or two if you use this method of cardiovascular training continuously.
The other thing I want to point out is that morning cardio is not easy. You have to dig deep and push until your body really needs to stop. You will see the best results if you do high-intensity cardio in the morning on an empty stomach.
Remember to give yourself nutrients, but not too much, as your body will lose more weight if you force it to consume its own excess stored fat.
The Benefits of Cardio
It Prevents Diseases
It has been scientifically proven for many years that regular cardiovascular training can help prevent many diseases. One of the leading causes of death in recent years has been chronic heart disease. Regular cardiovascular exercise promotes a healthy heart and lungs and greatly reduces the risk of heart disease. Other diseases that cardio prevents are obesity, diabetes, and high cholesterol.
Energizes Your Body
A regular cardiovascular workout gives your body more stamina the more you exercise. This not only benefits your health, but also gives you more energy in your daily life, whether at home with your family, at work or in your free time.
Controls Your Weight
Cardiovascular exercises naturally burn a lot of calories. If you are trying to lose weight, you must have a healthy combination of good diet and exercise. Burning calories through cardiovascular exercise is the easiest and most direct way to improve your weight loss journey.
Helps You Lose Body Fat
If you are not overweight but just want to lose a few pounds of body fat, you are much more likely to do it through a cardio workout than a diet. If you use your large muscle groups in a controlled and sustainable manner, you will start to burn excess fat, resulting in a leaner, firmer body.