Everyone has probably heard the term, but what is behind it is often unclear, especially for beginners. There is no way around the fact that exercises and sports are essential to lose weight. Strength training is a good approach, and there is also the favorite of all fitness professionals: Cardio Training. Losing weight with Cardio training gives the best result. out of all exercises. After all, the muscles do most of the fat-burning, so eating less is not enough.
We, therefore, explain what happens during the cardio workout, how many units per week are ideal, and which exercises you can easily start at home.
What is cardio training?
Cardio training makes you sweat a lot, and the great advantage of this type of training lies in the effort: the breathing and heart rate are increased significantly over a longer period of time, which increases calorie consumption. This increase can be achieved either through constant exercise or with interval training, in which high-performance phases alternate with short breaks.
Cardio training is available in a wide variety of ways. Classics include jogging, cross-training, cycling, or swimming. No matter what type of cardio it is, entire muscle groups are always activated like the legs when cycling, and the torso when running. Regardless of the cardio variant, half an hour of training boosts your cardiovascular system.
What’s the point?
Fast breathing, increased heart rate: cardio training can be exhausting, but it is all more useful when it comes to losing weight and health in general. Because regular endurance training increases fat burning and promotes muscle building. The increased heart rate also means that you are consuming even more calories. Overall, cardio provides the best conditions for losing weight. But enough of the theory – how do you get rid of those extra pounds the fastest with cardio workouts? We are here to put light on this.
Losing weight with cardio training
Which type of endurance training will make you lose weight the quickest, depends on how fit you are. Basically, you should always choose a type of training that suits you and to which you can motivate yourself permanently. The best cardio workout is always the one that takes place regularly. That’s why losing weight with cardio training is always one of the easiest yet the most beneficial cardio training.
Cardio in the gym
In the gym, for example, you have the choice between a treadmill, a bicycle ergometer, or a rowing machine. The advantage of these devices is that they all have a heart rate monitor installed. So, you can easily determine the optimal intensity of the training:
Calculate your approximate maximum heart rate by subtracting your age from 220 (heartbeats per minute).
Keep an eye on your pulse while training, because the level of the pulse rate tells you how effective your training is. As a beginner, the frequency should be 60-75 percent of the maximum heart rate, as an advanced you can increase it up to 80 percent.
At home, you simply measure the pulse yourself: put two fingers on your wrist or carotid artery and count the beats for 10 seconds. You multiply this number by 6.
Cardio for beginners
If you’re just starting cardio training, you shouldn’t overdo it yet. For example, circuit training is well suited for beginners. Here, aerobic (oxygen-dependent) and strengthening exercises alternate.
In between, there are little breaks in which you should take a sip. Of course, you can also start your cardio program with a casual running workout in the great outdoors. There are many benefits to running. Here are 10 Running Benefits For Physical and Mental Health.
Advanced cardio
If you already have some experience with cardio workouts, you can also try HIIT training. The abbreviation stands for High-Intensity Interval Training: With short breaks, several high-performance intervals follow one another. This burns even more calories, but of course, it is also more strenuous and therefore only suitable to a limited extent for beginners.
An example of HIIT training is the Tabata concept. An exercise with full power is carried out for 20 seconds, repeated after a break of 10 seconds and this rhythm is maintained for 8 passes. Classic Tabata exercises are burpees or the quick change from squatting to stretching. Depending on the fitness level, various Tabata blocks can follow one another.
You can always include high-performance intervals in every cardio sport. For example, you run short sprints while running, you jump at speed while jumping, and so on. The extra effort pays off because after finishing the workout, calories are still burned.
Get started now: cardio training at home
Cardio beginners should be said: just be patient! The best way to start is with Low-Intensity Steady State Exercises (LISS). This simply means that you maintain a constant low intensity and only increase over time. This will keep you motivated to keep going. Would you like any suggestions? Here you go!
Example 1: Circuit training
You can basically design a training circuit as you like, but the exercises should of course still make you sweat. Follow the 10–30–10 formula: hold 10 exercises for 30 seconds each and take a 10-second break in between. You can start with these units:
Pull your knees up: You run fast on the spot and pull your knees up as far as possible.
Crunches: You lie on the mat; you have your feet up and straighten yourself up until your hands touch your knees.
Candle variant: In the supine position, you lift your legs vertically and pulsate upwards. It’s not about lifting the pelvis as high as possible from the floor, but about feeling the pull in your stomach!
Knee-push-ups: Like a push-up, your arms carry your body weight and your abdominal muscles are tense as you slowly sink down and push yourself up again. However, the knees may be on the floor, so that a diagonal line is formed from the crown to the knees.
Example 2: Cardio training without accessories
You can do the above exercises without any accessories. Depending on which muscle groups you want to train in particular, there are various other movements that you can easily do at home:
Squats: With different variations of the squat you train your legs unerringly. For example, place your legs wider than your hips, point your toes out, and kneel. As an increase, you can take turns lifting your feet off the floor.
Lunges: Walk through the room with deep lunges. The knees will not settle completely on the floor, but you will sink as far down as possible.
Planking: Hardly any exercise is as efficient as a push-up. Ideally, hold your planks in front of a mirror so you can spot postural errors immediately.
Climb stairs: Jump alternately with your feet on a higher level, for example on a stool or on the bench in the garden.
Example 3: Cardio training with accessories
Cardio accessories don’t have to take up a lot of space. With just a few small training devices, you can make your workout even more versatile.
Jumping rope: Rope skipping is not for nothing the classic cardio for boxers and other professional athletes. The fast jumping movements make your heart rate rise rapidly; also, high-performance intervals are available.
Dumbbell training: You can use weights very versatile. In the “skier”, for example, you stand waist-wide and hold a barbell in each hand while you swing your outstretched arms back and forth in a controlled manner. By the way, there are not only dumbbells for such exercises in sporting goods, but also kettlebells and medicine balls.
Thera/Resistance bands: The stretchable bands offer resistance and are therefore ideal as a supplement for kickbacks (standing position, one leg is pushed back) and various other exercises.
Cardio sessions: when, how long, and how often?
Cardio training is a very broad topic that often raises questions. If you are still not sure what to look for, you can find the hard facts here at a glance:
When?
To lose weight, you should do weight training in addition to a balanced diet. Ideally, you only do the cardio sessions afterward and end your workout with extensive stretching.
How long?
The longer you exercise, the more calories you consume, and the more fat you lose. However, make sure you have the right amount – overexertion only causes frustration and does nothing in the long run. The ideal duration of training depends on the intensity: 30 minutes of intensive training, 30-45 minutes of moderate training, and 45-60 minutes of low intensity are guidelines.
How often?
You should install the training two to three times a week. You get this workout when you burn at least 300 calories and your heart rate increases noticeably. If you choose HIIT, it shouldn’t be more than three days a week.
Conclusion: Fit and Healthy Way of Losing Weight with Cardio Training
Regular auditory training is an unbeatable means if you want to lose weight permanently. With this training, you can burn calories during and even after the training as it strengthens your core
However, cardio training can only be effective if it is carried out constantly. From a quarter of an hour of leisurely running a year, no one has lost weight. The most important thing is to look for a type of cardio that you like to do and to inspire yourself during training, for example with music with a suitable beat.
In addition to staying power, extensive warming up before and stretching after training are also mandatory. This is the only way to prevent muscle strains, cramps, etc. and the stress starts exactly where it has a positive effect. This way, the weight you lost will not come back in the long run – one more reason to exercise properly more often. Just hang on, you got this!
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