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Cardio or intervals?
Table of Contents
1. Is that what cardio training is and when to do it?
Of course, the most reasonable heart rate to be maintained during such a workout will be 6070% of the maximum heart rate. To calculate the maximum, special tools are needed. You can also use the following formula: 220 age = approximate maximum heart rhythm. For example, if someone is 25 years old, then the maximal heart rate is about 195 beats per minute. 60 70% of this value will depend on the blood range of 117136 heart rates per minute, and in this type of workout you need to perform the most frequent exercises.2. Is that what interval training is and when to do it?
For example, interval training can be 30 seconds of a sprint over 60 seconds of weight training. To make sense, of course, the whole workout should be done with a maximum of 510 and even 15 intervals of such intensity in the case of a high-intensity workout. However, the following intensity of such a workout can be manipulated by changing their maximum strength training ratio to their moderate strengthening of the number of intersectional workouts.3. Advantages and disadvantages of cardio training
Cardio training has a number of advantages. Its biggest advantage is to keep the cardiovascular system in good shape, which speeds up the release of toxins, but the very fact that it is beneficial to health should encourage it to be incorporated into the training program. It is enough to do 20 minutes of cardio training two to three times a week after strength training to have a positive effect on the heart.4. The advantages and disadvantages of interval training
The biggest advantage of interval training is time saving. The number of calories burned during a 45-minute cardio workout can be replaced by a 10- or 15-minute intensive interval training. However, not everyone can afford it. Another advantage is a positive effect on the hormonal economy, provided that no intervals are performed immediately after strength training. Well-run intervals can increase the production of anabolic hormones. Also, unlike cardio training, intervals increase the fat tissue level of 15 to 30 hours after the end of the workout!5. The most effective way to burn fat
The most sensible approach to fat burning is to combine strength training with several cardio sessions and 12 interval training per week (sick people should avoid intensive intervals). Add to this increased activity during the day, change habits (instead of walking to the mall, instead of using elevators, rather than using public transport, choose a bike or walk).6. It's not enough to train to lose weight
You can do strength training four times a week combined with four sessions of cardio training, you can do two intermittent sessions, and then you can go to work instead of riding your car, and you probably won't get the results you want without a proper diet with a negative calorie balance, which is why you're going to do a killer workout because your body is automatically demanding more nutrients, and it's hard to say in percentage terms whether the most important thing is the right diet or the right workout, because both of these are essential and complementary, so it is easy to combine them and be consistent, and very quickly get your desired amount of nutrients.7. Summary
Cardio training is an oxygenated exercise that is a great form of exercise that promotes health and fat burning. It only causes energy burning when it is performed. This exercise is recommended for everyone, regardless of health status. Interval training is a non-oxygenated exercise consisting of overlapping the maximum effort with moderate effort. It causes energy burn up to 30 hours after exercise. It is not recommended for all because of the maximum working heart rate. The main disadvantages of cardio training are: the duration of its activity, the lack of monotony and the beneficial effect on the body after exercise, and the ability to increase the body's hormonal balance.
