Intensity
Weight loss with cardio training can be done in different ways and intensity levels. Previously, the idea was to stand on a cross-trainer for an hour or an hour and a half at a low intensity. This method works very well for many people and has proven itself. Nowadays there is a new method where you train with a higher intensity in a shorter period.
Recent research from the University of New South Wales has shown that a high-intensity workout is more effective for losing weight than a low-intensity workout. The afterburning as a result of the higher intensity makes you lose fat more easily. For example, try training on a running belt or on a bicycle at intervals of 1 minute (fast) and 2 minutes (relatively quiet). Keep on training at a quiet level during the rest period. This training method also gives you a better endurance. Double profit!
Different forms of cardio training
It is important to choose a cardio workout that you easily go off or that you like. If you choose a sport that you like, you will keep it up for longer and you will eventually achieve a better result. Below we give an overview of the different forms of cardio training and how many calories you burn with each hour. To calculate how many calories you burn you must multiply the number by your weight. The result is the number of calories you burn per hour.
Cardio training to improve your fitness
One of the side effects is that you keep your fitness on the arrow or improve if you perform cardio training at least twice a week. It is important to choose a sport that appeals to large muscle groups. For example, if you go swimming, you speak a large part of your muscles. Try to keep a heart rate of 65-85 percent of your maximum heart rate. If you stay within this heart rate zone, you will be able to sustain your cardio workout for longer and build up a better condition.
Cardio training before and after fitness training
It is essential to warm up your muscles before you start a fitness workout. You can do this for example by performing a short cardio workout of about 10 minutes. It is important that your heart beats faster and that your overall body temperature rises. For example, choose a cardio workout on the cross-trainer or on a treadmill. The advantage of these two devices is that your entire body is activated compared to cycling on a fitness device where only your leg muscles and trunk muscles are activated.
If you really want to lose weight, choose to do a warm-up first and then strength training. Research has shown that when you combine strength training with cardio you lose the most. It is best to perform a cardio session of about 20-30 minutes after your strength training (with medium intensity).
Motivation and Nutrition
You often see people taking a fitness plan, buying an attic with fitness equipment or the well-known cross-trainer in the bedroom. These devices often collect more dust than you had wanted in advance.
For many people, it is difficult to provide sufficient motivation to exercise. Therefore choose a nice gym with a wide range of possibilities such as Yoga, Pilates, Zumba, etc. Because of many possibilities and a stimulating gym you will be able to make the expected progress that you have been looking for for so long.
Cardio training is of course not only the road to success. Lose weight is a complex process of healthy eating, adequate sleep, and exercise. The combination of healthy nutrition and proper training is the best method to lose fat.
Recent research by the University of Maastricht has shown that cardio training in combination with a protein-rich diet works best to lose weight. The researchers think that the protein-rich diet increases the muscle mass, which means that your combustion will be at a higher level. Muscle mass at rest mainly uses fat as fuel. This explains the reduction in fat percentage. There is also another theory: active muscles consume more fat if you consume more proteins. So make sure you get enough protein from products such as curd cheese, chicken, beef, and fish.
Healthier through cardio training
Since the 1980s we have been sitting much more behind our desk and we are moving less. This lack of exercise creates a number of risk factors for all kinds of chronic diseases. Sports is nowadays mentioned in the same breath with smoking cessation, healthier eating, weight loss, cholesterol levels and too high blood pressure. Especially endurance sports are effective in becoming healthier. The good combination of strength training and cardio training is just like an endurance sport a perfect way to lose weight and to feel healthier. Endurance sports are sports like running or cycling where you train for at least an hour or an hour and a half at the same pace. Both training methods are good to lose weight, actually, it is just like with healthy food: exercise varied.
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